Every day, at every second, your circulatory and respiratory systems are hard at work, moving oxygen and blood throughout your body to power all of your vital functions and to keep you alive. This activity increases when you exercise or participate in aerobic activity. Aerobic fitness is also known as cardiovascular exercise.
What is Aerobic Exercise?
Aerobic exercise is a type of exercise that gets your heart rate up. Also called cardiovascular exercise, this type of workout involves any activity that results in an elevated heart rate, sweating and a faster breathing rate. This form of exercise is necessary to stay in good shape and to prevent diseases.
Types of Cardiovascular Exercise
Aerobic or cardiovascular exercise requires that you move at a regular pace for an extended length of time. Usually, resistance is not involved. Examples of aerobic exercises include walking, jogging, running, swimming, cycling, kickboxing and dancing. If you wish to build strength at the same time, you can perform circuit training, which involves performing strength-building exercises such as pushups, situps and biceps curls at a fast pace and interspersed with cardiovascular-only exercises.
Duration
One of the most important aspects of aerobic or cardiovascular fitness exercises is not so much what you do but rather how long you do it. You need 30 minutes of aerobic activity five days a week to improve heart health, prevent disease and stay in good shape, according to the American College of Sports Medicine. If weight loss is your goal, increase this duration to 60 minutes or more per session.
Benefits of an Elevated Heart Rate
You already know that performing aerobic exercises elevates your heart rate and improves your health. However, regular cardiovascular workouts can also keep your muscles and bones strong, reducing your risk of develop osteoarthritis as you get older. Plus, your likelihood of obesity, heart disease, diabetes, stroke and cancer is also reduced. People who practice aerobic fitness regularly are also less likely to get depressed, according to the U.S. Centers for Disease Control and Prevention.
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