The Centers for Disease Control recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week for adults. Dr. Kenneth Cooper coined the term "aerobics" in the late 1960s in his book titled "Aerobics" to describe a conditioning program he originally invented to help astronauts that he later used to help improve his own cardiovascular fitness level. Aerobic fitness evolved over the next several decades to include many different activities.
Aerobics Defined
"Aerobic" means to live in the presence of oxygen. Any activity that increases the body's need for oxygen requiring the heart and lungs to work harder constitutes aerobic exercise. Aerobic exercise then includes activities that helps circulate oxygen through the blood stream. The body actually uses this oxygen to then create energy. Anaerobic activity is the opposite of aerobic, where activity lasts only a very short period of time.
Types of Aerobic Exercise
Aerobic exercise includes any exercise that increases the heart rate for an extended period of time to improve cardiorespiratory health health, such as aerobic dance, running, basketball, swimming, jumping rope, walking and Rollerblading. These activities use several big muscle groups such as the quadriceps, gluteals, latissimus dorsi and abdominals to perform the movement. In order to constitute aerobic exercise, stay within 70 to 80 percent of your maximum heart rate.
Benefits
According to the American Heart Association, coronary artery disease, or CAD, is the number one killer in America. CAD causes heart attacks, and leading a sedentary lifestyle greatly increases your risk for developing CAD. Aerobic fitness helps lower blood pressure, improve cholesterol, control weight and improve the overall health of the heart and lungs. In addition to the heart and lungs, cardiovascular exercise helps decrease muscle pain, strengthen muscles and joints, improve the immune system and manage blood sugar levels.
Getting Started
To improve your aerobic fitness level, start by incorporating regular activity on a daily basis. Work up to 30 minutes most days of the week. Find something you enjoy and can easily participate in on a consistent basis. Start by setting aside time in your daily schedule to exercise. Determine available equipment or at-home options. Start all workouts with a gradual warm-up to get the heart acclimated to the activity. Continue working out for 20 to 30 minutes and end with a five-minute cool-down.
Considerations
Prior to starting a fitness program, you may want to see your physician. If you experience any type of heart problems, have a family history of heart problems or have not exercised in many years, consult your doctor to ensure a safe progression into your program. For a preexisting heart condition, stay within the parameters set out by your physician. Monitor your heart rate, breathing and exertion level. If you experience discomfort, stop and allow your body to recover.
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