When it comes to staying healthy and fit, one thing that counts more than anything else is aerobic exercise. This type of exercise refers to activities that increase your heart rate and breathing during the entire duration of the workout. Examples of aerobic exercises include running, swimming, bicycling, and high-intensity interval training.
Studies have shown that aerobic exercise can have numerous benefits for your body and mind. It has been quantified that engaging in moderate-intensity aerobic exercise for at least 150 minutes per week reduces the risk of premature death by up to 38 percent. This is the same peak recommended time by The American College of Sports Medicine (ACSM) and the American Heart Association (AHA).
Aerobic exercise not only improves your physical fitness, but it also has positive effects on mental health. Research published by the American Heart Association shows that aerobic exercise increases the production of growth factors in the brain, which are responsible for the growth and function of brain cells. Additionally, it has been shown to decrease symptoms of depression and anxiety.
Engaging in regular aerobic exercise has also been associated with a decreased risk of chronic diseases such as heart disease, high blood pressure, type 2 diabetes, and certain types of cancer. It has been demonstrated that aerobic exercise increases the levels of high-density lipoprotein (HDL) cholesterol, often referred to as “good” cholesterol, while decreasing levels of low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol.
So, what types of exercises will count as aerobic? Generally, any activity that gets your heart rate up and keeps it up for a prolonged period of time can be considered aerobic exercise. This can include activities such as brisk walking, jogging, swimming, cycling, and even dancing. The key is to engage in activities that challenge your cardiovascular system and make you breathe harder.
In conclusion, aerobic exercise is an essential part of a healthy lifestyle. It not only helps to maintain a healthy weight and decrease the risk of chronic diseases but also improves mental well-being. So, if you want to stay fit and reap all the benefits, make sure to include aerobic exercises in your weekly routine.
What Counts as Aerobic Exercise?
When it comes to aerobic exercise, there are certain levels of intensity and duration that determine whether an activity qualifies as aerobic. According to the American College of Sports Medicine (ACSM) and the European Association for Cardiovascular Prevention and Rehabilitation (EACPR), aerobic exercise is defined as any activity that involves using large muscle groups in a continuous and rhythmic manner, and increases breathing and heart rate. This type of exercise is often referred to as “cardio” and is known for its numerous health benefits.
Aerobic exercise can be performed at different levels of intensity. Moderate-intensity aerobic exercise refers to activities that cause a noticeable increase in heart rate and breathing, while still allowing for conversation. Examples of moderate-intensity aerobic exercise include brisk walking, swimming, and cycling. On the other hand, vigorous-intensity aerobic exercise requires a higher level of effort and results in a significant increase in heart rate and breathing. Examples of vigorous-intensity aerobic exercise include running, fast-paced dancing, and playing basketball.
The duration of aerobic exercise also plays a role in its effectiveness. The ACSM recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week. These guidelines can be met by engaging in various activities, such as walking for 30 minutes, five days a week or jogging for 25 minutes, three days a week.
One of the key physiological adaptations that occur with aerobic exercise is an increase in the number and size of mitochondria – the powerhouses of our cells. These mitochondria are responsible for generating the energy needed for aerobic activities. As we engage in regular aerobic exercise, our bodies become more efficient at utilizing oxygen and producing energy, leading to improvements in cardiorespiratory fitness.
The Benefits of Aerobic Exercise
Aerobic exercise has been shown to have numerous health benefits. It can help reduce the incidence of chronic diseases, such as cardiovascular disease, type 2 diabetes, and certain types of cancer. Regular aerobic exercise has also been linked to improvements in mental health, including reducing symptoms of depression and anxiety.
Furthermore, aerobic exercise has been associated with better cognitive function, including improved memory and attention span. It can also contribute to weight management, as it helps burn calories and fat. In addition, aerobic exercise can enhance the body’s immune function, making us less susceptible to illness.
How to Get Started with Aerobic Exercise
If you’re new to aerobic exercise, it’s important to start gradually. Begin with activities that you enjoy and that fit into your lifestyle. For example, you might choose to go for a walk or a bike ride. As you build your fitness level, you can gradually increase the intensity and duration of your workouts.
It’s also essential to listen to your body and pay attention to any warning signs. If you experience chest pain, dizziness, or shortness of breath while exercising, it’s important to stop and seek medical attention if necessary. Safety should always be a top priority when engaging in physical activity.
Here’s Everything You Need to Know About Getting the Cardio You Need
What is Cardiovascular Exercise?
Cardiovascular exercise involves activities that increase your heart rate and breathing for an extended period. These types of exercises require the use of large muscle groups and can be performed continuously or in bouts. A few examples of cardiovascular exercises include running, cycling, swimming, and brisk walking.
The Benefits of Cardio Workouts
Cardiovascular Guidelines and Recommendations
According to the European Society of Cardiology, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. It is also recommended to include muscle-strengthening activities on two or more days per week. However, if you’re an advanced exerciser, you may need more exercise to achieve optimal benefits.
The Effects of Cardiovascular Exercise
Studies have shown that regular cardio exercise can improve cardiorespiratory fitness and reduce the incidence of cardiovascular diseases. It has also been found to improve breathing efficiency, increase cardiac output, and upregulate stem cells in the heart. Additionally, cardio workouts have a positive effect on mental health, reducing symptoms of depression and anxiety.
The Difference Between Cardio and Interval Training
Interval training is a form of cardiovascular exercise that involves alternating between high-intensity bursts and lower-intensity recovery periods. This type of workout has been found to have similar benefits to continuous cardio exercise but in a shorter amount of time. Interval training can be a more time-efficient option for those who are short on time but still want to reap the benefits of cardiovascular exercise.
How to Get the Cardio You Need
There are many ways to get the cardio you need. Incorporating activities like walking or cycling into your daily routine, taking the stairs instead of the elevator, or joining a cardio class are all great options. If you prefer more structure, you can also follow cardio programs or use cardio equipment like treadmills or elliptical trainers.
The Benefits of Aerobic Exercise
In addition to its cardiovascular benefits, aerobic exercise can also help with weight management. Engaging in regular aerobic exercise helps to burn calories and can aid in weight loss or weight maintenance. It can also help reduce belly fat, as aerobic exercise is effective at targeting the abdominal region, resulting in a reduced waistline.
Regular aerobic exercise has also been shown to improve mood and reduce symptoms of depression and anxiety. Engaging in this type of exercise increases the production of endorphins, neurotransmitters that promote feelings of happiness and well-being. It can also help reduce stress levels and improve sleep quality.
Furthermore, aerobic exercise can contribute to the prevention and management of chronic diseases. Research shows that regular aerobic exercise can help reduce the incidence of conditions such as type 2 diabetes, certain types of cancer, and osteoporosis. It can also help improve cognitive function and reduce the risk of developing dementia and Alzheimer’s disease.
There are various ways to engage in aerobic exercise, including walking, jogging, swimming, cycling, and dancing, among others. It is recommended by the American Heart Association and other health organizations that adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
While longer duration exercise sessions can provide greater benefits, even short bouts of aerobic exercise can be beneficial. Studies have shown that three 10-minute bouts of aerobic exercise throughout the day can be just as effective as a continuous 30-minute session. Additionally, high-intensity interval training (HIIT), which involves alternating between short bursts of intense exercise and recovery periods, has been shown to be a time-efficient and effective method of aerobic exercise.
Different Types of Aerobic Activities
| Activity | Description |
|---|---|
| Running | Running is a high-impact aerobic activity that can be performed both indoors and outdoors. It is an excellent way to improve cardiovascular endurance and burn calories. |
| Cycling | Whether on a stationary bike or outdoors, cycling is a low-impact aerobic exercise that strengthens the lower body muscles while providing cardiovascular benefits. |
| Swimming | Swimming is a non-weight-bearing aerobic activity that works the entire body. It is gentle on the joints and provides a full-body workout. |
| Walking | Walking is a low-intensity aerobic activity that can be easily incorporated into daily routines. It is a great option for beginners or those looking for a low-impact exercise. |
| Aerobic Dance | Aerobic dance classes, such as Zumba or cardio kickboxing, combine dance movements with high-energy music. These classes provide a fun and effective way to improve cardiovascular fitness. |
These are just a few examples of the many aerobic activities available. The key is to find an activity that you enjoy and can sustain for an extended duration. Remember to start slowly if you are new to exercise and gradually increase the intensity and duration of your workouts.
According to the American College of Sports Medicine (ACSM), a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week is recommended for adults to achieve and maintain health benefits. However, for weight loss or more significant improvements in fitness, a higher amount of exercise may be necessary.
When performing aerobic exercise, it is important to maintain proper form and technique. This helps to minimize the risk of injury and maximize the benefits of the activity. It is also essential to listen to your body and adjust the intensity and duration of your workouts based on your fitness level and any underlying health conditions.
How to Get Started with Aerobic Exercise
Getting started with aerobic exercise can be easy if you follow a few simple steps. The European Society of Cardiology and the American Heart Association both recommend that adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week.
If you’re new to exercising or haven’t been physically active in a while, it’s important to start slow and gradually increase your activity level. Dr. Hirofumi Maeda, a researcher at the University of Tsukuba in Japan, suggests slowly building up your cardiorespiratory fitness by exercising at an intensity that you’re comfortable with. This could be walking, biking, swimming, or any other activity that gets your heart rate up.
The benefits of aerobic exercise are numerous. A review published in The New England Journal of Medicine showed that aerobic exercise can lead to improved lipid levels (HDL-C) and lower systolic blood pressure. It can also reduce the risk of long-standing mental health conditions such as depression and anxiety. Additionally, aerobic exercise has been shown to have a positive effect on skeletal muscle function and can increase the function of the cardiovascular system.
When it comes to the intensity of aerobic exercise, a study conducted by Dr. William Kraus and Dr. Jerome Lakatta found that moderate-intensity exercise yielded similar benefits to high-intensity exercise. So, whether you’re exercising at a moderate or high intensity, you can still reap the cardiovascular and metabolic benefits.
If you’re unsure of where to start, you can try following a structured aerobic exercise program. There are many controlled programs available that cater to beginners and experienced exercisers alike. These programs outline the length, frequency, and intensity of your workouts, making it easier for you to stay on track and reach your fitness goals.
Footnotes
1. American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines, Blumenthal JA, Fazio S,et al. 2019 ACC/AHA guideline on the primary prevention of cardiovascular disease: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. J Am Coll Cardiol. 2019;73(24):e285-e350.
2. Maeda S, Otsuki T, Iemitsu M, et al. Effects of exercise-based cardiac rehabilitation on circulating high-sensitivity cardiac troponin T, N-terminal pro-B-type natriuretic peptide, and interleukin-6 in patients with ischemic heart disease. Am J Cardiol. 2019;124(2):233-239.
3. Kreher JB, Schwartz JB. Overtraining syndrome: a practical guide. Sports Health. 2012;4(2):128-138.
4. Haskell WL, Lee I, Pate RR, et al. Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Med Sci Sports Exerc. 2007;39(8):1423-1434.
5. American Heart Association. Recommendations for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults. Accessed June 30, 2021.
6. Keating SE, Johnson NA, Mielke GI, Coombes JS. A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Obes Rev. 2017;18(8):943-964.
7. Levine BD, Lane LD, Buckey JC, et al. Effects of exercise training on exhaled nitric oxide in cyclists. J Appl Physiol. 1997;83(5):1622-1625.
| Words and Definitions | |
|---|---|
| Cardiorespiratory fitness: | The ability of the circulatory and respiratory systems to supply oxygen to the muscles during sustained exercise. |
| Muscle-strengthening exercise: | Physical activity, such as weight lifting or resistance training, that increases the strength, power, and endurance of muscles. |
| Systolic blood pressure: | The higher of the two blood pressure numbers, representing the pressure in the arteries when the heart muscles contract. |
| Lipid profile: | A blood test that measures the levels of cholesterol and triglycerides in the bloodstream. |
| Mitochondria: | Small structures within cells that generate energy. |
| Cardiology: | The branch of medicine that deals with the diagnosis and treatment of heart diseases. |
| Natriuretic peptide: | A protein that is produced and released by the heart in response to increased pressure and volume in the blood vessels. |
8. Crichton GE, Alkerwi A. Vegetable and fruit consumption and risk factors for chronic disease: a systematic review and meta-analysis of major global data sets. Maturitas. 2012;71(4):257-262.
9. Frida Gibbons L, Belanger M, Cuellar CA, et al. Association of physical activity and sitting time with incident colorectal cancer in postmenopausal women. Eur J Cancer Prev. 2014;23(6):481-487.
10. Sattelmair JR, Pertman J, Ding EL, Kohl HW, Haskell W, Lee IM. Dose response between physical activity and risk of coronary heart disease: a meta-analysis. Circulation. 2011;124(7):789-795.
| References | |
|---|---|
| 1 | American Heart Association. Recommendations for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults. Accessed June 30, 2021. |
| 2 | Haskell WL, Lee I, Pate RR, et al. Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Med Sci Sports Exerc. 2007;39(8):1423-1434. |
| 3 | American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines, Blumenthal JA, Fazio S,et al. 2019 ACC/AHA guideline on the primary prevention of cardiovascular disease: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. J Am Coll Cardiol. 2019;73(24):e285-e350. |
FAQ
What is aerobic exercise?
Aerobic exercise is a type of physical activity that increases the heart rate and breathing for a sustained period of time. It is also known as cardio exercise, as it helps to strengthen the heart and lungs.
Why is aerobic exercise important for heart health?
Aerobic exercise is important for heart health because it helps to improve the cardiovascular system. It strengthens the heart muscle and increases blood flow, which lowers the risk of heart disease and other cardiovascular conditions.
What are some examples of aerobic exercises?
Some examples of aerobic exercises include jogging, swimming, cycling, dancing, and brisk walking. These activities can be done for a sustained period of time and help to increase the heart rate and breathing.
How often should I do aerobic exercise?
You should aim to do aerobic exercise for at least 150 minutes per week. This can be spread out over several days, such as 30 minutes of exercise for 5 days a week. It is important to find a routine that works for you and fits into your schedule.