Aerobic exercise, also known as "cardio," is one of the five components of fitness. According to the American Heart Association, aerobic exercises such as jogging, should be performed for 30 to 60 minutes on most days of the week. Aerobic exercise strengthens the heart, and makes it more efficient at pumping blood. Over your lifetime, this increased efficiency can help preserve the health of your heart. Consult with your health care provider before starting an exercise program.
History
In 1968, Dr. Kenneth Cooper, founder of the Cooper Aerobics Center, located in Dallas, published "Aerobics," a book that demonstrated the health-related benefits of jogging. The book became a "New York Times" bestseller very quickly. According to Cooperaerobics.com, in 1968, 100,000 Americans were jogging. Today, that number has increased to more than 30 million, states Cooperaerobics.com.
Significance
Heart disease is the No. 1 cause of death for adult Americans. A leading risk factor for heart disease is a lack of activity and exercise. A lack of exercise can lead to obesity, which is another contributor to heart problems. The President's Council on Physical Fitness and Sports states that sedentary individuals are twice as likely to develop heart disease as active people. In addition, Americans are becoming inactive early in their lives. According to The President's Council on Physical Fitness and Sports, in 2003, only one-fourth of young people in grades nine through 12 were performing moderate exercise for 30 minutes five out of seven days.
Benefits
Regular aerobic exercise has several heart-related benefits. High blood pressure is a risk factor for heart disease. According to the Mayo Clinic website, aerobic exercise can lower your systolic blood pressure by an average of 5 to 10 mm of mercury. Aerobic exercise also decreases the presence of low-density lipoprotein, also called LDL, or bad, cholesterol. A high level of LDL cholesterol is also a risk factor for heart disease. Maintaining your proper weight is healthy for your heart, and aerobic exercise can help you control your weight.
Interval Training
You can increase your aerobic capacity by adding intervals to your jogging regimen. Interval training involves alternating between moderately intense aerobic exercise and intense aerobic exercise. For example, while you are jogging at 5 mph, you can add intervals when you run at 8 mph. The length of your respective intervals can vary according to how you feel on any given day.
References
- MayoClinic.com: Exercise: A Drug-Free Approach to Lowering High Blood Pressure
- The President's Council on Physical Fitness and Sports: Physical Activity Facts
- American College of Sports Medicine: Physical Activity and Health Guidelines
- Cooper Aerobics: Dr. Kenneth Cooper
- MayoClinic.com: Interval Training: Can It Boost Your Calorie Burning Power?
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