Everyone knows that it is very important to be as fit and healthy as we can possibly be. However, working out is one of those things that most people tend to take for granted. There are some people who take their work outs very seriously, on the other hand, there are those people who do just the bare minimum. For others, the phrase “working out” conjures up images of people sweating in a smelly gym pushing enormous weights for hours. While the latter may be true in some cases, aerobic exercises does not have to mean spending hours at the gym. Just thirty minutes a day of an elevated heart rate could mean you are less likely to suffer from heart related diseases. If that isn’t an incentive, then what is? Performing aerobics has far more benefits and if you truly want to be healthy, then you should add aerobics into a work out routine.
There are some people who prefer to target specific parts of their body with aerobic workouts. Although this is perfectly all right, it is also crucially important to have a routine which works on your entire body. Entire body work outs have tremendous benefits. Not only will your body strengthen, you will find that your body feels energized, you will feel that you are more relaxed and find that you sleep better and your thoughts are clearer. This is because your brain will be receiving fresh oxygenated blood. You will feel less tired during the day.
Take a look at the many benefits associated with aerobic exercise. You need to get motivated to reap the rewards of aerobic exercise. This is how your body responds to aerobic exercise.
While performing aerobic exercise, you will repeatedly be moving the large muscles in your arms, legs and hips. Aerobic fitness is also called cardiovascular fitness, which refers to the ability of your heart, blood vessels and lungs (the cardiovascular system) to supply fuel during sustained physical activity. When you are aerobically fit, your body is more efficient and takes in and uses oxygen to sustain movement more efficiently. To be able to sustain repetitive muscle movement, your body needs to:
- Take in more oxygen. You breathe faster and more deeply to maximize the amount of oxygen in your blood stream.
- Pump blood faster and more forcefully. To enable the production of energy and to be able to deliver oxygen more effectively to the rest of your body, your heart beats faster. The force of each beat of your heart increases to maximize blood flow to your muscles and back to your lungs.
- Increase the diameter and number of small blood vessels. To enable more oxygen to your muscles, small blood vessels (capillaries) dilate and carry away waste products, such as carbon dioxide and lactic acid. Over time, more capillaries will actually develop in the muscle to provide for more efficient oxygen delivery and waste removal. This happens rather quickly.
- Avoid overheating. Your body warms up as you repeatedly move your muscles. To compensate for the rise in temperature, your body releases heat into the air as you breathe out. You will also lose heat, water and minerals as you sweat.
- Release endorphins. Regular aerobic exercise releases endorphins, these are your body’s natural painkillers.
When you are working on your entire body, there are several things that you have to keep in mind. First of all, you should be sure that you are working each of your muscle groups and that you are working all of them for an extended period of time. The absolute minimum is 30 minutes. This is, sadly, something that some people fail to do and it can result in uneven and unhealthy training.
The most beneficial aerobics that you can do are going to be aerobics where you work each of your muscles successively. Remember that you have to have a session where your heart is pumping, and so a good thing to do is to be constantly moving while you are doing your aerobics routine. This way, you will be moving each of your muscles. The best whole body workout would be to start at a brisk walk on the spot. Once you get your heart rate up and going, you can then start to work your other muscles. With your arms, do repetitive reaches into the sky. This will will target your arms. While at the same time, begin to do some leg stretches. This will target your lower body, and then you can do side to side movements which will work on your abdomen.
The best way to get a full body workout is simply to remember to include each of your muscle groups in all that you do. Failure to remember this will result in your aerobics not being very helpful to you. Above all, think of including all your muscles during your workout and you will be losing weight and feeling fit and healthier in no time at all.
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