What is aerobic exercise?
Aerobic exercise is any activity that promotes cardiovascular conditioning, often referred to as "cardio". This form of exercise is defined as "aerobic," meaning that the heart rate increases upon completion. Some examples include swimming, brisk walking, bicycling, running, jumping rope, and elliptical machines.
A minimum of 150 minutes of moderate aerobic exercise (e.g., swimming, brisk walking) or 75 minutes of vigorous aerobic exercise (e.g., biking, running) per week is recommended.
Differences between aerobic and anaerobic exercise
Aerobic exercise focuses on cardiovascular conditioning, which requires prolonged periods of time to complete the activity and maintain your heart rate, while anaerobic exercise focuses on quick bursts of energy. Examples of anaerobic exercise include sprinting or weight lifting.
Benefits of Aerobic Exercise
1. Improves cardiovascular health: Aerobic exercise helps strengthen the heart and improve cardiovascular health.
2. Balances cholesterol levels: Raising "good" HDL cholesterol levels and lowering "bad" LDL cholesterol levels helps regulate cholesterol levels.
3. Lowering blood pressure: Aerobic exercise helps to lower blood pressure and reduce the risk of cardiovascular disease.
4. Regulate blood sugar: It helps regulate insulin levels and control blood sugar levels, which is especially important for diabetics.
5. Promote sleep: aerobic exercise can help improve sleep quality, but should be avoided near the time of sleep.
6. Reducing chronic pain: It helps to restore muscle function and enhance endurance, which in turn reduces chronic pain.
7. Enhance the immune system: increase immunoglobulin, improve the function of the immune system, help to maintain health.
8. Improve cognitive function: Aerobic exercise helps to improve academic performance and cognitive ability, and prevent Alzheimer's disease.
9. Elevate mood: Aerobic exercise can significantly elevate mood and relieve symptoms of depression and anxiety.
Making the most of aerobic exercise
Aerobic exercise is a simple form of exercise that anyone can do. However, people with chronic medical conditions should consult with their doctor to ensure a safe exercise program. Start with 10 to 20 minutes of exercise every other day and gradually increase the time you spend exercising to create an exercise habit. Tracking daily goals is a great way to develop this habit. Qring is a wearable health tracker that supports you by tracking workouts, workout intensity, and cardio points earned.
