Aerobic exercise is often referred to as cardiovascular exercise. This type of exercise is well known for the positive impact it has on the body. When you do aerobic training, your heart and lungs have to work harder, which strengthens them and causes them to work more efficiently when you are at rest. If you are looking to boost your aerobic capacity and get into better shape, running might be just the aerobic exercise you need.
Meaning of Aerobic Exercise
Aerobic exercises involve continuous movement using the major muscles in the arms and legs, according to the American Heart Association. Running involves repetitive movement of the legs, so it is in fact a type of aerobic exercise. Do not start doing aerobic exercises with out first consulting with your doctor.
Length of Training
For you to experience the benefits from aerobic training, you need to run long enough. As a general rule of thumb, 30 minutes of physical activity at least three times a week is needed to maintain health and prevent future health complications. According to the American College of Sports Medicine, 60 to 90 minutes of training might be necessary if you are trying to lose weight. In both cases, you do not have to meet the guidelines in one session. If it is more convenient, run several times a day to accumulate your time. Aim for at least three days of running a week, and continue to run every week to make the best progress.
Additional Benefits
Aerobic exercise does more than just strengthen the heart and lungs. When you run, for example, your body heats up, and you break a sweat. This causes you to burn calories and lose weight. According to MayoClinic.com, aerobic activity also puts you in a good mood, reduces cholesterol and boosts your immunity.
Muscular Endurance
While you run, the muscles in your legs contract. This repetitive nature boosts your muscular endurance as well as aerobic capacity. Muscular endurance is needed for competitive running and other sports, such as football, soccer and basketball.
Muscular Strength
Because you perform repetitious action for an extended period, running is not best known as a strength building exercise, but it does contribute to muscle building. Even a small gain of muscle increases your resting metabolism. One lb. of added muscle burns an extra 30 to 50 calories a day to keep itself maintained. To increase the emphasis on your muscles, wear a weighted vest while running and incorporate hills into your workouts.
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