Aerobic exercise also known as cardio is physical exercise of low to high intensity that depends primarily on the aerobic energy generating process. Examples include jogging, medium to long distance running, swimming, cycling and walking. Aerobic exercise places demands on the heart, thereby keeping it in shape..and trust me, u want a fit heart.
Benefits of Jogging include:
1.) Regular aerobic exercise improves your cardiovascular fitness by increasing your capacity to use oxygen. It does so by increasing the hearts capacity to send blood (hence oxygen) to the muscles.
2.) Reduced risk of certain health problems: Regular aerobic exercise has been shown to reduce the risk of heart disease, hypertension, type 2 diabetes, colon cancer and breast cancer. It also improves lipid profile by reducing the levels of LDL-cholesterol and increasing HDL-cholesterol. It does a lot to reduce anxiety, stress, depression and instills a general sense of well being. Regular aerobic exercise have been shown to ensure longevity.
3.) Weight control: Regular sessions of 30-60 minutes of low to moderate intensity aerobic exercise (at about 55 to 70 percent of maximum heart rate), if done correctly, can be an important part Of a weight loss or weight management programme that is also mindful of energy (calories) consumed as food.
4.) Improved bone and muscle health: studies have shown that risk of osteoporosis can be reduced by regular weight bearing aerobic exercise such as brisk walking. By stimulating the growth of tiny blood vessels in the muscle tissues, aerobic exercise has also been shown to lessen pain experienced by ppl who have fibromyalgia or chronic lower back pain as the oxygen supply to the muscles is improved and waste products are removed more efficiently.
5.) Social Benefits: Wether you walk with a friend, play tennis with a co-worker, or form a cycling team, exercising with friends can be the most effective way of ensuring that you do it regularly. The feeling of fitness and general well-being associated with aerobics also boosts self confidence and generally improves mood and disposition.
6.) Aerobic exercise is also the only form of exercise that ensures uniform weight loss through out the body!..hard to reach fat is gotten to and all through the body, fat is burned at the same time. This could be attributed to the increase in metabolism that is attributable to cardio exercise.
As with any form of exercise, be aware of over exercising either by doing it too hard, too often or for too long. This approach can lead to injury and an abandonment of the fitness programme. Remember to build up gradually from your current activity level and not to progress too rapidly.
If you are new to regular aerobic exercise, several weeks of low to moderate intensity aerobic exercise is usually advised before introducing more vigorous aerobic exercise sessions.
Remember to take lots of water as lots of body moisture is lost through sweat and urine during exercise.
For more sustainable results, it is advisable to engage in aerobics for at least 3 times a week, starting from 30 minutes for two weeks, to build endurance and building up to ensure moderate exertion. So get on the road boys and girls and stay FIT!