Exercising Cardiovascular exercises

Exercising Cardiovascular exercises

Walking, running, swimming, or cycling are typical aerobic exercises. The term aerobic means “with oxygen,” which means that the breathing controls the amount of oxygen that can reach the muscles to help them burn fuel and move. However, the key is not so much in the activity itself as in the intensity when performing them. Aerobic exercise is one that is developed at medium or low intensity for long periods of time in order to achieve greater resistance.

In the practice of this type of exercises energy is obtained by burning carbohydrates and fats for which oxygen is necessary. In addition, they make the heart pump blood faster and with greater force. By pumping faster, the oxygen requirement increases and respiration speeds up. With this, the heart is also strengthened and lung capacity is favored. Therefore, the World Health Organization recommended dedicate at least 150 minutes moderate intensity aerobic physical activity, or 75 minutes of vigorous aerobic physical activity each week, or an equivalent combination of moderate and vigorous activities

Since carbohydrates and fats are used for energy, it is very common to choose aerobic exercise to lose weight. Although it is normal to choose between aerobic or anaerobic exercises Depending on the objectives that are set, the ideal is to alternate both to maximize the benefits of both types of activity.

During aerobic exercise, large muscle groups are used repetitively over a sustained period of time, between 30 and 60 minutes. three to five days a week. Although it may seem like a gentler exercise than anaerobic, it should be started gradually. In addition, its practice in people with chronic diseases such as diabetes or hypertension is very interesting. In any case, to fight against these diseases it is always advisable to have a medical check-up before starting it to know the limitations and safety guidelines.

It is recommended that you speak with your doctor before beginning an exercise program. Ask what limitations you may have.

How to get started?

The beginning has to be progressive.

Schedule several sessions a week.

Carry out a prior medical check-up.

Always warm up before starting.

Doing preparatory exercises.

Gently start each session.

Do stretches when finished.

Take care of the hydration.

Keep a balance diet.

Progressively increase the intensity of exercise to adapt it to the new muscular situation.

Benefits

  • Improves cardiovascular conditioning.
  • Lowers the risk of heart disease.
  • Lower your blood pressure.
  • Helps burn fat.
  • It increases the density of HDL (good cholesterol) and reduces that of LDL (bad cholesterol).
  • Helps to better control blood sugar.
  • Supports weight loss combined with a proper diet
  • Improves mood.
  • Decreases heart rate at rest.
  • Increase your stamina.
  • Reduces cognitive decline in older adults.
  • Improves the immune system.
  • Improves lung function.

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