There are many exercises that will help you to achieve aerobic fitness regardless of your age, weight or athletic ability. Becoming aerobically fit is necessary for a healthy heart and is good for you in so many other ways.
A continuous and rhythmic exercise that incorporates the use of your large muscle groups, aerobic exercise is performed at a moderate intensity for a period of time. I suggest 30 minutes of aerobic exercise at least 3 days a week for optimum heart healthiness.
Walking, biking, running, dancing and swimming are all excellent aerobic exercises. You can mix it up, and find an exercise that suits you best. Most importantly make it fun, that way it will be something you look forward to, rather than an exercise that you dread.
Aerobic exercise strengthens the heart and lungs while improving the body’s ability to use oxygen. When you exercise, your muscles require blood to use as fuel to execute the task. In order to provide the needed blood, the arteries go to work pumping it in. As the arteries work, they widen and relax, helping them to remain flexible and healthy.
Some of the benefits associated with aerobic fitness are:
• Helps control weight
• Helps lower blood pressure
• Helps to decrease your heart rate
• Promotes better sleep
• Reduces stress
• Boosts mood
• Helps to build a positive self-image
You can keep track of your heart rate during your aerobic activity by wearing a heart rate monitor. These can be found in most sporting goods stores or you can just do the 10- second test. Simply find your carotid pulse (at the neck) with your index and middle fingers and count the number of beats for 10 seconds, multiply that number by six and that’s your heart rate.
As your heart and lungs get in better shape, you’ll find that you can walk, run and perform any activity with increased energy in a shorter amount of time. This means that after awhile, you will be able to double your current exercise routine.
With a program geared towards aerobic fitness, you have nothing to lose and everything to gain. Get started today. 30 Minutes to a New You. Live Heart Healthy.
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