What can an hour of aerobic exercise a day can help you?

Like other muscles, the heart likes a good workout. You can provide it with one in the form of aerobic exercise. By investing an hour a day in aerobic exercise can help you look younger and healthier.In fact it may be the magic bullet you have been looking for?



There are many health benefits that aerobic exercise can do to you. Below are some of the benefits.

1)Increased maximal oxygen consumption (VO2max)

2)Improvement in cardivascular/cardiorespiratory function (heart and lungs)

3)Increased maximal cardiac output (amount of blood pumped every minute)

4)Increased maximal stroke volume (amount of blood pumped with each beat)

5)Increased blood volume and ability to carry oxygen

6)Reduced workload on the heart (myocardial oxygen consumption) for any given
submaximal exercise intensity

7)Increased blood supply to muscles and ability to use oxygen

8)Lower heart rate and blood pressure at any level of submaximal exercise

9)Increased threshold for lactic acid accumulation

10)Lower resting systolic and diastolic blood pressure in people with high blood
pressure

11)Increased HDL Cholesterol (the good cholesterol)

12)Decreased blood triglycerides

13)Reduced body fat and improved weight control

14)Improved glucose tolerance and reduced insulin resistance

During aerobic exercise, large muscles in your arms, legs and hip are continuous moving which eventually cause your body to response quickly.When exercising, more oxygen is demanded by your muscles. The more oxygen you take in the more carbon dioxide and other waste is given out.This makes your heart beat faster to keep up.

How to achieve aerobic fitness?

In order to strengthen your heart,you should so aerobic exercise intensely enough to reach your target heart rate. Your targeted heart rate should be 60-80% of the maximum by taking 220 minus your age(example if you are 40 years old, your maximum heart rate is 180; your target heart rate is 108-144.)

To have a safe and effective aerobic exercise training.A recommended guidelines is shown below.

1) Exercise at least 3 times a week.

2) Exercise hard enough to reach target heart rate (Take your pulse immediately when you stop exercising, count the beats for 15 seconds and multiply it by 4)

Types of aerobic exercise

1) Aerobic dance

2) Cycling

3) In-line skating

4) Fitness Walking

5) Running

6) Swimming

Beginner's Program

If you haven been exercising or may be never. You can try starting off slowly with this beginner's program.

1) 5 minutes of warm up

2) 5 minutes of aerobic training activity

3) 5 minutes of cool down

Repeat this routine 3 times a week. Gradually increase the time for the aerobic training portion.

Start your aerobic workout today and remember to tune in for the next post on strength exercise.

Cheers,
Victor