The benefits of exercise are very well known to all. Scientists and researchers all over the word do not cease to repeat it at every opportunity. One study after another shows the beneficial effects of exercise to our mind and body.
Exercise helps us lose weight, eliminate and manage stress, stimulates the immune system and reduces the risk of certain diseases. There are many forms of exercise. These can be classified into two main categories, the aerobics and anaerobic exercises. In particular, the aerobic exercise refers to any low-intensity activity that increases the heartbeat rate while the high-intensity physical activity is called anaerobic exercise (e.g. body building).
Aerobic exercises include various sports such as martial arts (which also combines anaerobic exercises), running, walking, cycling, swimming, skiing and of course indoor exercises.
The body needs a certain amount of energy to maintain some basic functions such as breathing, blood circulation and for the normal functioning of the different body organs. The energy needed to maintain these functions is known as BMR or basic metabolic rate. Any activity in addition to those basic functions requires additional energy, which is taken by the glycogen (carbohydrates) and deposits of fat in the blood, liver and muscles.
The 20 benefits of aerobic exercise
The benefits of aerobic exercise to protect the heart are very well known. But exercise is not only beneficial for the heart and muscles. Other benefits of exercise includes:
1. Better cardiac function: The heart gets more blood per beat. That means that the heart rate is reduced in times of relaxation and during the exercise.
2. Weight loss: During exercise the body burns fat and as a result the total body fat is reduced.
3. Improving mental health: Regular exercise releases the endorphins, the natural painkillers of the body, which among other things reduces stress, anxiety and depression.
4. Helps the immune system: Numerous studies have shown that people who exercise regularly are less prone to mild viral infections such as colds or flu.
5. Reducing diseases: The extra weight is an aggravating factor in the emergence of: heart disease, high blood pressure, stroke, diabetes and certain types of cancer. The risk to develop some of these diseases decreases as we lose weight. There is data showing that walking can reduce the risk of osteoporosis and the complications involved. While exercises such as swimming and water aerobics may help people with arthritis.
6. Increases longevity: Research by the University of Harvard, published in the New England Journal of Medicine in 1986, revealed that for the first time there was a scientific link between exercise and longevity. Since then, other research confirms this initial assessment.
7. Increases body resistance: Maybe during or immediately after exercise you feel tired, but in the long-term exercise increases the strength and the sense of well-being keeping fatigue away.
8. Improves muscle health: Exercise encourages the development of microscopic blood vessels that provide sufficient quantities of oxygen in the muscles and keep away from the muscles metabolic wastes such as lactic acid. This process can reduce the discomfort felt by those suffering from chronic muscle pain and back pain.
9. Increases the maximum consumption of oxygen by the body
10. Improves cardiovascular and cardiovascular function
11. Increasing the supply of blood to muscles and the ability to make better use of oxygen
12. Lowers heart rate and blood pressure
13. Lowers the accumulation of lactic acid which causes pain and muscle burning
14. Lowest systolic and diastolic blood pressure in patients suffering from hypertension (high pressure)
15. Increasing levels of good HDL cholesterol in the blood
16. Reduces high blood triglycerides
17. Improvement of glucose metabolism reduces insulin resistance and therefore lowers the risk of diabetes or regulates better the disease if it has already occurred.
18. Reduces psychological stress, improves mood with more vitality, reduces risk of depression or anxiety
19. Greater resistance to fatigue
20. Helps us to sleep better
What to do before start exercising
Consult your doctor
The first and most important step before starting any exercise program is to consult your doctor. This is applicable to all ages but especially those over 40 who smoke, drink, do sedentary work, are overweight or have a chronic problem.
Tips for a good exercise
- Exercise 3 To 5 times a week
- Suggested duration is between 20 to 30 minutes and level of intensity from 50 to 80% of the maximum of your ability.
- Wear a good pair of trainers.
- For any activity you choose, you need the first 5 to 10 minutes to warm up and also devote the last 5 to 10 minutes for stretching after intense exercise to prevent possible injury.
- Do not forget to that when starting an exercise program, start slowly and gradually increase intensity and duration. It can take some weeks to arrive in 20 to 30 minutes of continuous exercise.