Aerobic And Anaerobic Exercises, Fitness Fact And Monitoring Your Health Progress

Aerobic And Anaerobic Exercises, Fitness Fact And Monitoring Your Health Progress

Aerobic And Anaerobic Exercises, Fitness Fact And Monitoring Your Health Progress

Aerobic exercise improve your health by making your heart and lungs fitter

Aerobic exercise is any form of physical activity that can be performed without a break for at least 12 minutes. The muscles can keep working because they receive a constant supply of oxygen, while the energy they need is provided from the body’s stores of glucose(sugar), glycogen(starch), and fat.

The heart and the lungs have to work harder to increase the amount of oxygen-rich blood circulating around the body to the muscles. Because the muscles are not being pushed too hard, there is sufficient oxygen to meet their demands. As a result, the muscle cells tire slowly, and the exercise can be carried on for a long period.

Aerobic exercises are the best type of activity for increasing your general level of fitness, particularly the performance and efficiency of your heart, lungs, and muscles. It is an essential part of any balanced physical fitness programme.

Monitoring Your Progress

How to become fitter

  • Start slowly, and gradually build up your endurance over a few weeks.
  • Exercise until your heart beats faster and you are short of breath, not until you are spent and breathless.
  • Exercise continuously for at least 20 minutes three times a week.
  • Increase either the time or the distance by around 10 percent a week. If you feel uncomfortable, ease off a little until your fitness improves.

There is some following exercise which is mention below

  • Jogging
  • Brisk walking
  • Cross-country skiing
  • Swimming
  • Rowing
  • Ice Skating
  • Skipping
  • Cycling
  • Aerobic dancing
  • Stair-climbing

Jogging

You should be able to walk briskly for two miles, without any difficulty, before you attempt to go jogging. Alternate jogging and walking in 100 m (110 yards) stretches at first. As you improve, gradually increase the time you jog until you are jogging the whole way.

Brisk Walking

At first, walking only a short distance may make you breathless and tired. However, once your fitness improves you should be able to walk farther, and for a longer time. You should take at least three brisk half-hour walks each week, unless of course, you are doing some other aerobic activities as well.

Cross-Country Skiing

In some countries, where there is snow on the ground for much of the year, cross-country skiing is a popular aerobic activity. It is a demanding sport that works the muscles in the shoulders, back, chest, and abdomen.

Swimming

Swimming is an excellent aerobic activity. Gradually decrease the frequency of the breaks you take to get your breath back. Aim to swim continuously, at a steady pace, for 20 minutes. Alternate days of swimming with rest days to give your muscles time to recover.

Rowing

Rowing improves your overall strength and endurance. Rowing machines allow this excellent aerobic exercise to be performed in the privacy of your own home.

Ice- skating

If you are able to skate energetically, without falling over every few minutes on the ice, then you can use this sport to keep fit.

Skipping

Skipping is convenient, once the technique is mastered. It may be easier to keep going for the full 20 minutes by alternating skipping with jogging on the spot. So as not to jar your joints, only raise your feet around 10 cm (4 in) off the ground.

Cycling

Cycling is an enjoyable aerobic activity. A good way to incorporate it into your daily routine is to cycle to the shops or to work if possible. Be sure to wear reflectors and a proper safety helmet.

Aerobic Dancing

In ”aerobics” every part of the body can be exercised to music. To reduce the risk of jarring joints, it is best to do aerobics on a floor made of hardwood laid over a cushion of air. At home, these exercises should be carried out on a cushioned exercise mat.

Stair-climbing

Many health clubs now provide stair-climbing machines, as well as rowing machines and exercise bicycles. For people who are unfit, stair-climbing must be done very slowly, otherwise, the exercise becomes anaerobic and can only be done for a short period.

Anaerobic Exercise

Anaerobic exercise consists of short, sharp bursts of intense muscle activity, during which the blood supply does not provide as much oxygen as the muscles need. The 100 m (110 yards) sprint is one such activity.

Lacking oxygen, the muscles have to use other ”anaerobic” chemical processes to release the energy they require. These anaerobic reactions also produce lactic acid, which builds up rapidly in the muscles to cause fatigue, a heavy sensation, and even cramp. Anaerobic exercise cannot be continued for long, and so will not improve the fitness of the heart and lungs. It is therefore not an essential part of your fitness schedule.

Two Anaerobic Activities

Weightlifting and carrying heavy shopping are both anaerobic exercises. Lactic acid builds up in your muscles, causing discomfort.

Fitness Fact

Sports such as tennis and squash involve periods of intense effort, during which muscles are being forced to work anaerobically. This is why these activities are not ideal for improving heart and lungs fitness.

 

Tags