If you’ve noticed that you’ve been very inactive lately and are getting tired more easily, aerobic exercises might be exactly what you need. Moreover, it’s quite likely that you will enjoy doing these exercises whenever you find the opportunity. So, are you ready to revive your aerobic exercise routine with a stronger awareness?
Did you know that your body has two different energy metabolism systems that work to convert the food you consume and store into energy? One of these is called the aerobic system because it works through oxygen consumption. The other, known as the anaerobic system, kicks in when oxygen is insufficient for the muscle cells.
In the anaerobic energy production system, a natural substance called phosphocreatine, found in the body, is used to enable muscles to work without oxygen. This substance is especially important for bodybuilders as it helps muscles become more defined and gain a voluminous appearance.On the other hand, the aerobic energy production system supports the strengthening of respiratory and circulatory activities while also aiding in balance and endurance. In this sense, it contributes to both sports performance and overall quality of life in a multifaceted way.
The body primarily relies on the aerobic system for energy during daily activities. As the aerobic system works, the body gains the ability to store more oxygen, thereby increasing strength. This is also effective in maintaining the optimal functioning of the circulatory system and accelerating metabolism. Additionally, it significantly helps a person feel more energized. So, which of the most well-known aerobic exercises might you have tried? Let’s take a look:
1. What is Aerobic Exercise?
The term “aerobic exercise” is used to describe activities performed at a moderate pace over an extended period of time. In this type of exercise, the body’s energy needs are directly proportional to oxygen intake, depending on the movements performed. This means that throughout the activity, muscles are able to continuously perform aerobic respiration. It’s also important to highlight the significance of proper breathing control to ensure adequate energy production.
1.2. What Does Aerobic Exercise Mean?
According to the official Turkish Language Institution’s dictionary, “aerobic” is defined as “a type of gymnastics performed to rhythmic music to achieve a healthy body.” However, to fully grasp the meaning of the word, it’s essential to delve deeper into its origin. The term “aerobic” actually comes from the word “aerobe,” which refers to organisms that reproduce in oxygen-rich environments. In line with this, aerobic exercise involves improving physical fitness by enabling muscle cells to perform aerobic respiration.
2. What Are Aerobic Exercises?
Common daily activities like brisk walking, climbing stairs, long-distance running, swimming, and cycling are some of the most basic examples of aerobic exercises. Additionally, activities that involve moderate and steady intensity, such as jumping rope, skiing, rowing, kickboxing, and Zumba dancing, also fall under the category of aerobic exercises.
Beyond these activities that conceptually fall under aerobic exercises, there is a distinct form of gymnastics specifically called “Aerobics.” Developed in the 1960s and gaining popularity in the 1980s, this exercise combines stretching and strength training with rhythmic movements. These activities are typically performed to music and can be done both in groups and solo, often guided by an instructor, video, or specific program.
3. What Are the Benefits of Aerobic Exercises?
Aerobic exercises are highly recommended by cardiologists, dietitians, and personal trainers due to their numerous benefits. These exercises primarily help in maintaining a disciplined workout routine, which contributes to overall body conditioning. Here are 8 key effects that aerobic exercises have on the body:
- Improved Cardiovascular Health: Regular aerobic exercise strengthens the heart and improves circulation, reducing the risk of heart disease.
- Enhanced Lung Capacity: These exercises increase the efficiency of the respiratory system, allowing for better oxygen intake and utilization.
- Weight Management: Aerobic activities burn calories, helping in weight loss and maintaining a healthy weight.
- Increased Endurance: Over time, aerobic exercises build stamina and reduce fatigue during physical activities.
- Lower Blood Pressure: Consistent aerobic exercise helps regulate blood pressure, reducing the risk of hypertension.
- Improved Mental Health: Engaging in regular aerobic exercise can reduce stress, anxiety, and symptoms of depression.
- Stronger Immune System: Regular aerobic activity can boost the immune system, making the body more resistant to illnesses.
- Better Sleep: Aerobic exercise promotes better sleep quality by reducing stress and regulating the body’s circadian rhythms.
These benefits highlight the importance of incorporating aerobic exercises into your routine for overall health and well-being.
4. How Long Should Aerobic Exercise Be Done? How Many Days a Week?
To see the effects of aerobic exercises, it is recommended to do them at least five days a week. Additionally, it is emphasized that these exercises should be performed for a minimum of 30 minutes continuously each day. Although aerobic exercises include movements that the body is generally accustomed to, it’s crucial to perform warm-up exercises before starting the activity.
5. What Aerobic Exercises Can Be Done at Home?
You may have occasionally come across aerobic videos on some TV channels that have been aired for almost 40 years. These exercises, often done with lively music and great energy, are usually a mix of step and aerobics and consist of simple movements that can be easily done at home. The use of equipment is quite limited, so you can start these aerobic exercises right away with the resources you have!
5.1. Aerobic Exercises You Can Do at Home
- Step-aerobics: (Equipment needed: A step of ideal height)
- Jump rope: (Equipment needed: A jump rope)
- Walking or running: (Equipment needed: A treadmill)
- Cycling: (Equipment needed: A bicycle or stationary bike)
- Rowing: (Equipment needed: A rowing machine)
- Stair climbing: (You can use a stepper or simply climb stairs in your building at a consistent pace.)
- Zumba dance: (You can follow professional exercise videos available online.)
These exercises allow you to maintain an active lifestyle from the comfort of your home,
Editor’s Note: Remember, to gain the most benefit from aerobic exercises, you need to perform the movements continuously for at least 10 minutes without resting. The effect of the exercise on the body is indicated by an increase in heart rate and breathing. If you don’t feel out of breath or fatigued, it might be a sign that you need to increase your exercise intensity. However, if you experience unusual shortness of breath, it’s crucial to reduce your pace initially and gradually increase it over time.
Please note that these exercise recommendations are not meant to replace medical advice. Always consult with your doctor before starting any new exercise routine.
Thanks to aerobic exercises, not only can you stay in shape, but you can also significantly improve your quality of life by feeling more energetic and strong. So, what are you waiting for? It’s time to get moving!