9/02/2009

Benefits of aerobic exercise


Unlike strength training (that tones muscles and skeleton), this gym has a significant impact on the heart. People forget that this is a muscle and like any other, bigger, get stronger and more efficient exercise.

Plus:
• After ten weeks of training three times a week, the heart muscle gets thicker and more oxygenated blood pumped with each heartbeat.

• The muscles of the torso, arms and legs that have been working out more efficient to extract the necessary oxygen from the bloodstream.

• Together these changes increase the resilience.

• Also, the flow is optimized in part by the improvement of small blood vessels that carry oxygen to tissues and remove wastes.

• Aerobic exercise reduces risk factors for heart disease: lowers blood pressure, raises the level of HDL cholesterol, keeping the veins free fatty plaques and reducing dangerous blood clots that are the leading cause of heart attacks .

• Finally, as the aerobic workout burns body fat and increases metabolism, is one of the best weapons we have against obesity.

• Physical activity also benefits the rest of the body. Walk a mile or two per day increases bone density and lowers risk of osteoporosis.

• By helping to regulate metabolism of blood sugar, it can stop the type II or noninsulin-dependent diabetes, which is the most common form of this disease.

• This type of gymnastics accelerates the immune system, improve circulation to their cells, which makes the body better able to overcome the bacteria and viruses. In two studies from Harvard University found that those who walked 40 to 45 minutes, five days a week for 15 weeks, half of reported cases of colds and flu than other sedentary group.

• Aerobic exercise reduces also the risk of breast cancer and colon cancer. Physical activity accelerates the transport of waste through the intestinal tract, so that does not irritate the colon. Another study conducted at Harvard to 47,000 men for six years found that the most active, running at least four hours a week or playing tennis eight hours a week had half the risk of colon cancer than those who were sedentary. Even those who exercised less - ran two hours or six hours walking per week - had the third of a risk than sedentary.

• The regular exercise seems to protect against breast cancer and other estrogen-sensitive cancers, including ovarian and endometrial cancers. Research conducted at the University of Southern California found that young women who practiced jogging, swimming or racket sports at least three hours per week beginning in adolescence, reduced their risk of falling ill with breast cancer from 20 to 30 percent, those who exercised four or more hours a week reduced their risk by 60 percent.

• More difficult to measure but perhaps more importantly, is the impact of aerobic activity on quality of life. It's simple: people who practice it tends to look and feel much younger than they are. Part of Ja reason is that the sedentary lost 9 percent of cardiovascular as each decade after age 25 years, the decline in active adults may be less than 5 percent per decade.

• Numerous studies suggest that aerobic exercise reduces depression, anxiety relaxes and calms the mind. One tends to assume that rest and relaxation are the best way to energize, but gymnastics combat stress more effectively. You may feel tired afterwards, but if practiced regularly, will eventually have more energy and sleep better.

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