What is aerobic exercise? Well, aerobic exercise is any fitness activity that causes your heart to pump faster and harder for an extended period. And because more oxygen is required for this accelerated heart rate, you’ll correspondingly breath quicker and deeper as well.
A faster beating heart increases blood flow out to your muscles and back. This hastened flow widens your capillaries for improving oxygen delivery and waste product removal. Both of which promote your overall fitness.
Some examples of aerobic exercise are:
- hiking
- tennis
- biking
- skating
- running
- swimming
- rollerblading
- stair climbing
- aerobic dancing
- cross-country skiing
- walking at a fast pace
Participating in some form of aerobic exercise regularly strengthens your heart for efficient delivery of oxygen to your entire body. The presence of oxygen is fundamentally necessary for all your cells to function properly. And it’s the sum total of high performing cells that will keep you highly fit.
So generally, if you’re moving about to an extent that you feel a bit out of breath, keep it up for the aerobic exercise benefit of it. Speaking of benefits, aerobic exercise benefits are extensive and far reaching. Here’s just a few of the known fitness benefits aerobic activity yields:
- promoting relaxation
- improving circulation
- elevating energy level
- decreasing blood pressure
- promoting insulin sensitivity
- lowering bad cholesterol levels
- dropping blood glucose amounts
- strengthening your heart & lungs
- reducing tension, stress & anxiety
- gaining strength for ease of mobility
- increasing cardiopulmonary efficiency
- maintaining strong bones, joint flexibility
- keeping arteries clear & free from plaque
- boosting your mood via endorphin production
- assists in losing excess body fat & helps keep it off
- augmenting stamina & building endurance to abate fatigue
- guarding against minor viral infections (i.e. common cold, influenza) by activating your immune system
Depending on the type of aerobic exercise engaged in, it can also play a beneficial role in preventing or lowering your risk for:
- stroke
- obesity
- hypertension
- osteoporosis
- heart disease
- type 2 diabetes
- certain types of cancer
- subsequent heart attacks
It also appears that partaking in routine aerobic fitness exercise might benefit you toward living a longer, healthier life.
Injuries are common with physically challenging aerobic exercise. Common aerobic exercise injuries typically involve the foot, ankle, lower leg, knee and back. And various specific common injuries encompass:
- foot pain
- heel spurs
- shin splints
- sesamoiditis
- plantar fasciitis
- stress fractures
- calf muscle pain
- achilles tendinitis
- blisters & calluses
Frequently, common aerobic exercise injuries are a direct result of wearing improper footwear. Investing in proper shoes for the aerobic activity you predominantly participate in is crucial for staying injury-free. At a minimum, they should provide ample cushioning and shock absorption.
Essentially, if your sole is substantially worn, then grab a new pair.
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