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| Just What’s Aerobic? Aerobic refers to any exercise that helps you use oxygen more efficiently by reaching and maintaining your Target Heart Range (THR) — th afest range of heartbeats per minute during exercise. Aerobics should be done for a minimum of 20-30 minutes, 3 times a week. Calculate your THR by subtracting your age from 220 and multiplying your answer by 60% and 80%. The lower number suggests a safe rate for beginners, while the higher number would be your goal as your fitness level improves. Oxygen is vital to life, and your heart is the muscle that pumps oxygen-rich blood to the rest of your body. Aerobic exercise increases lung capacity (by allowing them to take in more oxygen) and strengthens the heart muscle (by allowing it to pump oxygen more efficiently). Aerobics can also increase your body’s level of HDL, a substance that carries heart-damaging cholesterol out of the blood stream. Aerobics also lower blood pressure. Many people who suffer from high blood pressure, a leading cause of heart disease, can help control their blood pressure through a regular program of aerobics. Aerobics And Weight Control We gain weight because we take in (by eating) more calories that we burn off (by activity). It’s best to combine diet and exercise to lose weight and keep it off. Aerobics are particularly helpful for weight control. Walking can burn up to 210 calories per hour, while a more vigorous activity, like handball, can burn up to 600 calories per hour. Aerobics And Stress Reduction Following a regular aerobics program gives you a sense of commitment and control — two positive mental attitudes that help counteract stress. Aerobics also relax tense muscles, thereby completing (and relieving) your body’s stress response. Finally, medical research has shown that regular aerobic activity increases the body’s production of endorphins (a natural sedative) and catecholamines (chemical substances that help stabilize moods). Aerobics And You Whether you’re in perfect shape, or not-so-perfect shape, aerobic exercise can help improve the quality of your life. Don't procrastinate. Start now, stick to your regimen, and get ready to make heads turn! |
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