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Benefits of Regular Aerobic Exercise

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    Cardiorespiratory fitness is extremely important to everyone. It can do a lot for the human body such as helps decrease the risk of cancer, strokes and heart disease and can helps improve lungs and heart conditions and also supports people at risk of developing type 2 diabetes. It is the capacity of the circulatory and respiratory systems to provide oxygen to the skeletal muscles during whole body activities. A high level of physical activity and cardiorespiratory fitness is very healthy because it helps with preventing future illness. (Kantomaa, M.T., Tammelin, T., Ebeling, H., Stamatakis, E., & Taanila, A Taanila, A. (2015).

    Most but not all some people does not like to go to the gym and workout but there are other things you can do to keep your body in shape like Aerobic. Aerobic is an easy workout that anyone can do. Aerobic is relating to, involving, or requiring free oxygen. More physical activity is such that sufficient oxygen can be supplied to meet the demands of working tissues. Aerobic activities helps the body to respond quickly.

    One does not have to be in a gym to do exercise. Anyone can do aerobics. It does not matter about the age, old or young, and it can be used indoors and outdoors. Regardless of age, weight or how athletic one is, aerobics are good for you period. Aerobic exercise helps with the blood flow, heart and lungs. It strengthen the heart because this organ does not need to beat quickly it can pump blood more efficiently through all parts of your body. One can use one’s legs, hips, back and arm with the activities. It also helps people with their breathing and helps with preventing different types of cancer. “Aerobic exercise has been shown to improve the prognosis of cardiovascular disease. Compared to medications, aerobic exercise is easier to carry out and has fewer side effects”. (Yating Wang, & Danyan Xu. (2017).

    Aerobics can boost people’s mood because and can improve your sleep. It causes less stress to your daily life by working out to ease the gloominess of depression. It can facilitate relaxation which is a good thing. Also, it is important to stay active and independent as one ages because the muscles get stronger which can help maintain strength as one gets older. It can keep the mind sharp, protect memory, and thinking skills, especially among elderly people. The most important reason why aerobics are good is because studies explain why those who do participate in regular exercise live longer than people who does not. They basically have a lower risk of being sick, dying of all causes related to virtually any type of disease. Aerobic exercise also improves mental health. When exercising it not just good for your body, it can relieves stress from school work, helps you sleep, improves memory, and it can also improve your overall mood.

    Some examples of Aerobic exercise are swimming, inside or outside walking, running, dancing, hiking, ice skating, roller skating, riding a bicycle indoors or outdoors, playing tennis, doing jumping jacks, jump rope, burpees, mountain climbers, squats, bear crawls, kickboxing, staircases exercise, playing any sports and there so much more. As long as one isn’t running up the stairs climbing is a high intensity but low impact form of aerobic exercise. About an hour or two of running up and down the stairs will burn approximately 611 calories.

    Jumping jacks helps because doing so it burns about 100 calories between 10-20 minutes and the participant doesn’t need any type of special equipment. Jumping jacks are high impacts routines that help your joints. Doing jumping jacks more often makes your body adapt to it by increasing both muscle mass and bone to make one’s knee stronger. Jump role is a good cardio because one can burn a lot of calories in less minutes. Jogging and running is good also because they gets the heart rate up, and are a good ways to warm up before working out. Burpees are basically squatting to the floor exercises and including jumping.

    Researcher say about an hour of water jogging can burn about 500 to 600 calories depending on your intensity level all one have to do is move their arms and legs at roughly the same amount of speed. The resistance provided by the water can increase one heart rate significantly. Another way you can lose a lot of calories are doing Mountain climbing which is good because you have to run thru your knees in and out from a push-up position. Mountain climbing helps raise your heart rate while building strength and endurance in the core of the body. Squats are good because it can raise the heart rate and burn calories and ones can do different type of squats such as squats jumps which increase the power of the legs. Bear crawling helps gain strength and endurances as one is are basically squatting to the floor, walking on hands out to do pushups and walking on hands back while standing. It is an upper body workout. “Aerobic exercise can improve task switching, selective attention, inhibition of proponent responses, and working memory span.

    Furthermore, cross-sectional data indicate that aerobic fitness predicts better working memory updating, but further research is needed to determine whether this relationship reflects engagement in exercise”. (Guiney, H., & Machado, L. (2013). Regular aerobic exercise give the participant more stamina, while barring the risk of osteoporosis. The latter is basically a bone disease that happens when people’s bodies losing too much bone. This happens when the body is extremely weak and may break real quickly from a fall. For example falling down the steps, or falling on ice due to snow on the ground. This type of disease occurs in the wrist, hip and spine. All other bones in the body can break. Walking to class or upstairs are example of physical activity.

    Aerobics dancing has been a very fun popular activity. Aerobic dancing can be used to any type of music that interests such as hip hop, R&B, pop music, country music, rock and classic music. It improves cardiovascular health and help one stay fit and slim. It is good for the heart, trimming belly fat so it burns a lot of calories and makes one feel stronger. With dancing all that is needed is good footwork. If one is move one’s legs, arms and hips he/she is doing a workout. (Bobo, M., & Yarbrough, M. (1999).

    A lot of sports athletes require a high level of aerobic fitness. They require a lot of aerobic fitness to keep their bodies in good shape. They use it to maintain and generate power output during repeated high intensity efforts and to recover from any type of injuries. Sports athletes use a lot of physical abilities. For example people look up to great athletes such as LeBron James, Michael Jordan, Tom Brady, and so many more. They all work extremely hard to get to where they are and aerobic exercise plays a role in that. Aerobic exercise improves each individual’s performance as to how they play the game each and every day. Today, Tom Brady is one of the oldest quarterbacks who’s still playing football at a high level. The way he is playing football seems like he is in his prime. He also admits that he takes care of his body each and every day by exercising, and eating very healthy. Conditioning practices have become a priority. Brady never gotten injured from a game because he takes good care of his body. Brady never missed a game.

    Tom Brady change his diet and lifestyle. He consisting of plenty of all-natural and whole foods and eating food such as tomatoes and peppers for fear of bloating. Brady admits he drinks a ton of water and also goes to bed early. He make sure he get a ton of rest. Brady stays away from lifting heavy weights, and focus on flexibility. Tom Brady does not smoke or drink alcohol as well as gluten such as bread, pasta, and foods with high-fructose corn syrup or Tran’s fats. He avoids most cooking oils, and salty snacks. Tom Brady mainly eats organic, plant based diet with no highly processed foods, in the morning Brady drinks water, fruit smoothie, after working out he has a protein shake. Then for lunch he eats fish and vegetables and dinner mainly more vegetables and soup. Take a look at his success in the league he have been in the playoffs and super bowl many of times and is a five time super bowl champion.

    Another is LeBron James who’s playing basketball at a high level. He is able to score about 30 or more points a game because he keeps his body in good shape. LeBron James is 33 years old who played all 82 games in the regular season which is extremely difficult to do. Most basketball player tend to get injured but LeBron James early does get injured. He admits that he take good care of his body and eat healthy. James spent a lot of money to take care of his body. That covers costs from his home gym, trainers, massage therapists, chefs, appliances, and more. It’s all worth it for James, who shows no signs of slowing down anytime soon. James is a 3 times finals mvp.

    The advantages of sports aerobics include building strength and flexibility. It develops self-confidence, coordination and develops agility. It also develops aerobics endurance. The disadvantages of sports aerobics are injuries if the exercises is not done correctly or without proper care. (Stone, N. M., & Kilding, A. E. (2009). When one play basketball without a significant number of timeouts or breaks, it can be considered an aerobic workout. Playing steadily for an hour will burn about 544 calories. Soccer is another sports that can be aerobic or anaerobic, depending on how it’s played. If one keeps the game going without breaks, an hour of play will burn 476 or more calories.

    In conclusion, Aerobics exercise is one of the most important factors in an individual’s life. It is very healthy for people. Physical activities or the lack of same can usually results in a individuals having a healthy life or can cause them to have diabetes only. The positive health result include a greater chance of living longer, improvement in attitude, and feeling stronger mentally and physically. Those who not exercise at all risk becoming ill quickly or not living longer as compared those who do exercise. Lack of same also results in a person’s muscles becoming weak and out of condition which can cause muscles to break. For instance, a person’s joints will become stiff and can be injured easily by falling and breaking a bone. Not working out effectively can cause the heart and lungs to decrease effective functioning. In addition, those who do not exercise at all usually are the ones who become lazy and can be as much of a health risk as those who smoking. Aerobic exercise is the most significant type of exercise because the main advantage is to protect from cardiovascular disease.

    References

    1. Kantomaa, M. T., Tammelin, T., Ebeling, H., Stamatakis, E., & Taanila, A. (2015). High Levels of Physical Activity and Cardiorespiratory Fitness are Associated With Good Self-Rated Health in Adolescents. Journal of Physical Activity & Health, 12(2), 266–272. Retrieved from http://ezproxy.montclair.edu:2048/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=102071047&site=eds-live&scope=site
    2. Yating Wang, & Danyan Xu. (2017). Effects of aerobic exercise on lipids and lipoproteins. Lipids in Health and Disease, Vol 16, Iss 1, Pp 1-8 (2017), (1), 1. https://doi.org/10.1186/s12944-017-0515-5
    3. Bobo, M., & Yarbrough, M. (1999). The effects of long-term aerobic dance on agility and flexibility. Journal of Sports Medicine and Physical Fitness, 39(2), 165-8. Retrieved from http://ezproxy.montclair.edu:2048/login?url=https://search-proquest-com.ezproxy.montclair.edu/docview/202679310?accountid=12536
    4. Guiney, H., & Machado, L. (2013). Benefits of regular aerobic exercise for executive functioning in healthy populations. Psychonomic Bulletin & Review, 20(1), 73-86. Retrieved from http://ezproxy.montclair.edu:2048/login?url=https://search-proquest-com.ezproxy.montclair.edu/docview/1314366694?accountid=12536
    5. Stone, N. M., & Kilding, A. E. (2009). Aerobic conditioning for team sport athletes.Sports Medicine, 39(8), 615-42. doi:http://dx.doi.org.ezproxy.montclair.edu:2048/10.2165/00007256-200939080-00002

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