Aerobic exercises are medium or low intensity activities that are performed over an extended period of time. Implicitly needs the breath to be able to be realized, in fact, aerobic means “with oxygen” and favors the maintenance of a high heart rate for a longer time. When practicing aerobic exercise, the body uses oxygen as fuel and produces adenosine triphosphate (ATP), which is the main energy transport element in all cells.
With aerobic exercise the body consumes carbohydrates and fats so many people opt for these types of activities when they have the goal of losing weight. Initially, the glycogen is broken down to produce glucose and later, the fat is broken down while at the same time there is a decrease in performance. So much so that the change in fuel from glucose to fat can produce a fainting spell known as a wall in the practice of the marathon and usually occurs around 30 or 35 kilometers.
It has been shown that strength exercises are also essential for fat loss as they increase basal metabolism and improve the ability to perform aerobic exercises. In fact, they are recommended to be able to overcome the wall that occurs in the practice of the marathon, for example.
In the case of aerobic exercises it is very important work with intensity and for this the beats per minute must be measured. The greater the number of pulsations, the greater the intensity. It is considered that the maximum number of safe beats per minute for a healthy heart is 220 for men and 210 for women minus the age of the subject, so people over 40 should not exceed 180 beats per minute in the case of men and 170 for women.
The most basic aerobic exercises
– Walk
– To run
– To swim
– Cycling
— Remo
– Boxing
– Aerobics, step and other collective “cardio” classes
– Home
– Team sports
— Aquagym
Benefits
- Reduces the subcutaneous fat located between the muscles.
- Lowers blood pressure.
- Improves intellectual capacity and concentration.
- It favors the generation of neurons (neurogenesis).
- Lowers cholesterol levels
- Reduces heart risk.
- Improves cardiopulmonary capacity.
- Helps bones absorb calcium.
- Firms the tissues.
- Lowers adrenaline levels and, therefore, helps fight stress.