Aerobic endurance simply refers to physical exercises from low to high intensities. The word “aerobic” is defined as something that is connected or linked to the use of oxygen to meet power requirements. Your cardiovascular fitness will definitely benefit from endurance exercise as it increases your heart rate from time to time. Try some aerobic exercises from this page and see how incredibly beneficial it is.
Benefits Of Aerobic Endurance
When we hear the word aerobic exercise, we instantly know that this is a kind of physical exercise that focuses on increasing our heart rate. As a result, we are energized by working on our large muscle groups as our blood circulation improves.
To keep your cardiovascular fitness at its prime, fitness trainers highly recommend a 150-minute low-intensity endurance exercise or a 75-minute vigorous exercise in a week.
The reason why aerobic endurance is so important is because of the following benefits it promotes:
- Improves cardiovascular system. Aerobic training is actually recommended by doctors most especially to people with heart issues. It strengthens the heart as is it pumps blood all over the body in the most efficient and natural way. You’ll notice your heart rate increasing while you are working out, which is a good indication that you are doing the exercises correctly.
- Regulated blood pressure. If you are someone who is looking for a way to regularized your blood pressure, aerobic exercise is a great option for you. This is a natural, drug-free, and non-invasive way for you to stay fit and healthy.
- Promotes balanced blood sugar. Aerobic exercise regulates the insulin levels in your body to make sure that you have just enough sugar to function properly.
- Manages signs of asthma. While aerobic training may be a great opportunity for you to reduce the risk of asthma attacks, it would still be wiser to consult your doctor first.
- Reduces chronic pain. Depending on which part of your body is mostly in pain, regular aerobic exercises like swimming, running, or brisk walking can help reduce the pain.
- Encourages good sleep. Getting yourself pumped up a few hours before bedtime is the best thing to do if you are having trouble sleeping. Aerobic training not only improves your endurance but has also been proven as an effective solution to insomnia.
- Maintains a healthy weight. Aside from increasing and improving your heart rate, doing aerobics can also help you achieve your desired weight and fitness goal. Combine it with muscle strengthening exercises and a balanced meal and you’re all good!
- Strengthens immunity. There will be a significant increase of immunoglobulins in your body once you start doing regular aerobic exercise. This is an antibody that is essential in keeping the immune system healthy and in good status.
- Develops brainpower. Studies show that as we age, specifically after we reach the age of 30, our brain starts to lose tissues putting it at risk of cognitive issues. Doctors conclude that aerobic training is generally good for the body as well as brain endurance.
- Contributes to a better mood. Exercising, in general, makes your body release endorphins which are commonly known as happy hormones. Aerobic endurance sets you in a better mood during and after your activities.
- Decreased risk of falls. Older people tend to have poor balance and control of their bodies. This puts them at risk of serious injuries like bone fractures. To avoid this, start aerobic training now and improve your body’s endurance and power.
- Safe and effective. Anyone can enjoy the numerous benefits of aerobic exercise. Yes! That includes kids, teens, young adults, and even seniors. The benefits and results will vary on the intensity of your activities and how often you perform them.
- Cheap and easy to access. Aerobic exercises can make you fit and strong without the help of fancy gym equipment. This means that you will not need to go to the gym and pay monthly or annual membership fees that could be out of your budget.
Aerobic Exercises According to Age
This type of physical exercise can be more effective and beneficial if you will follow the guideline provided by health professionals. According to them, the intensity of your performance and endurance must depend on your age. This is because our bodies are changing and developing as we grow old, the guidelines also aim to protect individuals from overworking their bodies when it’s not even necessary.
For children aging 3 to 5 years old, physical activities or games throughout the day are important. Being able to play and enjoy contributes to their physical and mental development.
Children and adolescents (6 to 17 years old) need at least an hour of light to heavy physical activities three days a week. It’s important to improve their heart rate at this age to prepare them for the real world. This is the stage where they can get involved in school sports activities like soccer, basketball, swimming, and the likes.
Adults from the age of 18 to 64 years old are expected to perform a total of 150 minutes of physical training per week and some muscle strengthening programs as well. This is very important since this is the period where your lifestyle will be more demanding and might even take up so much of your time. Your heart rate must be modulated at this point so you can perform your daily tasks effectively.
Seniors above the age of 65 still have the ability to perform physical activities to stay healthy. They need at least 150 minutes of light workout per week combined with muscle strength training for regulated oxygen intake.
Easy Aerobic Exercises
You may opt to choose from the following aerobic exercises and start your healthy lifestyle today:
- Running
- Walking
- Swimming
- Dancing
- Rowing
- Mountain climbing
- Jumping rope
- Cycling
- Skating
- Stair climbing
- Walking
- Skiing
- Burpees
- Kickboxing
- Jumping jacks
These are just some of the aerobic exercises that you can do either at the comfort of your home or outdoor. To make your aerobic activity more enjoyable, encourage your family and friends to join you from time to time. You may also look for aerobic activities that kids will enjoy if you have younger family members.
