A good fitness plan includes aerobic exercise, strength training and stretching for flexibility. Of the three components, aerobic exercise will likely take up the bulk of your workout schedule. Aerobic exercise plans can provide the framework for accomplishing specific health goals. Whether you want to lose weight or improve your cardiovascular health, cardio workouts hold the key to success.
Health Benefits
Aerobic exercise results in significant calorie burn. The more muscles you engage, the greater your calorie burn will be. This can result in weight loss and control. These results translate into health benefits. A 2010 study by the University of East Anglia found evidence that regular exercise can reduce your primary and secondary risk of 25 health conditions, including heart disease. Aerobic exercise plans will help you combat other risk factors to good health, such as stress and insulin resistance.
Target Heart Zone
Aerobic exercise plans address specific ranges within your target heart zone for particular fitness goals. At light and moderate intensities, you will burn calories and fat for weight loss. If you want to improve your cardiovascular fitness, you can up your intensity to moderate to high intensity. Your body will respond to this activity by increasing its efficiency. This means that to continue to realize the benefits of aerobic exercise plans, you need to vary your workouts and your intensity to maintain the challenge.
Long-Term Effects
Aerobic exercise initiates several physiological changes in your body that improve your cardiovascular health as well as its efficiency. Your heart will increase in size and strength. Your blood vessels, in turn, will become more flexible. Changes will also occur within your muscles. The number of mitochondria will increase to improve your muscles' ability to produce energy. Mitochondria are the power plants of the body, converting sugars to energy. Your blood composition will also change with an increase in oxygen-containing proteins. The overall effect is an improvement in your body's ability to deliver oxygen.
Exercise Schedule
Plan to engage in aerobic exercise most days of the week, for a total of at least 150 minutes of moderate activity weekly. If you want to lose weight, increase this amount to 300 minutes per week, with at least one day a week for rest. The best time for aerobic exercise is when you are most likely to be able to fit it into your day.
References
- American Council on Exercise: Three Things Every Exercise Program Should Have
- "International Journal of Clinical Practice"; What Men Should Know about the Impact of Physical Activity on Their Health; L. Alford; December 2010
- Polar USA: Exercise Zones
- "Principles of Anatomy and Physiology"; G. Tortora et al; 2005
- USDA Center for Nutrition Policy and Promotion: Balancing Calories to Manage Weight
- "Journal of Physiology"; Training in the Fasted State Improves Glucose Tolerance during Fat-Fich Diet; K. Van Proeyen, et al.; November 2010
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