Aerobic exercise improves circulation by increasing the amount of oxygen in the blood. This type of exercise conditions the heart and lungs while it burns calories and increases athletic endurance. Aerobic exercise does not burn muscle; rather, it improves muscle function for optimal stamina and strength. Understanding the benefits and limitations of aerobic exercise allows you to implement a safe, effective workout plan for maximum fitness.
Types
Along with strength training and stretching, aerobic exercise is one of three types of exercise needed for a balanced workout plan. Aerobic exercise comes in many fun and exciting forms. Team sports like hockey, soccer and basketball fall under the aerobic umbrella, as do solo sports like swimming and cycling. Any exercise that involves continuous movement or exertion is considered aerobic, such as walking, jogging or running. Other examples include karate, dance, roller-skating and gardening.
Effects
During aerobic exercise, heart rate and breathing increase to boost the level of oxygen in the bloodstream. As the heart beats faster, more blood is pumped to the muscles, and capillaries widen to carry away waste products like lactic acid. Muscles are not burned or destroyed during aerobic workouts. In fact, this type of exercise helps boost muscle strength and function for better athletic performance. According to the National Institutes of Health, aerobic exercise programs may improve muscle function and prevent further atrophy in patients with muscle disease. Additional benefits include weight management, improved mood, and reduced risk of diabetes and heart disease, according to the Mayo Clinic.
Limitations and Risks
While aerobic exercise is important, other types of exercise are also needed for optimal fitness. In addition to 150 minutes of aerobics, the American College of Sports Medicine states that adults need two sessions of strength training exercises each week. Done improperly, aerobic exercise can lead to injuries such as sprains, broken bones, muscle strains and tendinitis. For people with joint conditions like arthritis, high-impact forms of aerobics such as running can worsen symptoms by putting stress on joints.
Safety Considerations
By implementing a few simple safety measures, you can reduce the risk of muscle injury during workouts. The University of Maryland Medical Center suggests warming up with a low-intensity exercise before aerobic workouts to help the body adjust to strenuous activity. Wearing appropriate attire -- such as supportive athletic shoes and knee pads -- can help maintain proper form and avoid injury. Stop working out immediately if you experience pain, and take a couple days off from aerobic exercise each week to allow your muscles to rest.
References
- Mayo Clinic: Aerobic Exercise: Top 10 Reasons to Get Physical
- "Cochrane Database of Systematic Reviews"; Strength Training and Aerobic Exercise Training for Muscle Disease; E.L. van der Kooi, et al.; 2010
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- University of Maryland Medical Center: Exercise -- Complications
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