10 Benefits of Aerobic Exercise
Aerobic exercise is a sport that requires a lot of oxygen consumption and makes the exercise of the body’s oxygen carrying system stronger and more powerful. Purpose of this; to force the cardiovascular system at a certain pace for a long period of time without force and thus to strengthen and develop. As a result of scientific researches and experiments, aerobic exercise determined the ideal working intensity and time frame in each sport.
Aerobic walking program
1 / Heart rate measure your heart; With the fixed number of 225, you should work 40-45 minutes with the pulse rate of 65%. For a 50 year old athlete this figure is 225 – 50 = 175 x 65% = 114. The walk in this tempo should be done at least four days a week. Enthusiasts overcame the problem of pulse counting using the watches measuring the pulse.
2 / Step number of tempo is quite simple measurement. In general, the walking tempo of 130-135 steps in a minute ensures the aerobic density. This should be a minimum of 4 days per week and at least 40-45 minutes each time.
Aerobic exercise benefits
1- It makes lungs more capable. Your breathing capacity reaches the highest level, and you will be able to breathe more air in a shorter time. This way your lungs will have more oxygen exchange and more rapid carbon dioxide excretion.
2- Your heart works more capable and more capacity. Those who continue to do serious sports do less than the ones who do not make heart at rest. The heart of the athletes makes more blood pumps every time, in other words, they do more with less effort.
3- New vessels develop. Aerobic exercises; Instead of partially or completely occluded vessels, it allows the formation of new vessels, especially within the heart. This formation, in a way, leads to the proliferation of the complementary side veins system, and consequently, these replacement veins prevent the bad consequences of vascular occlusion.
4- Blood volume increases. Especially hemoglobin and red blood cells in the blood multiply. In this way, oxygen transport capacity increases from lungs to blood and muscles.
5 – Change in metabolism After weight gain more calories you can consume. With no habit, one or two are thought to be consumed without worrying about weight gain. Exercise is a must.
6- It protects against bone melting. As a result of any physical work, the muscle structure develops, fats decrease, bone density intensifies and bone formation is delayed.
7- It protects against diabetes. The muscle structure develops. As a result, it is a protective against diabetes, as a result of the better use of sugar compared to fat cells. It plays a very important role in the improvement of the disease degree in diabetes.
8- There may be a decrease in body weight. But not soon. Success in weight loss with nature is proportional to the increase in calorie intake and the increase in physical activity.
9- Affects cholesterol positively. Almost always serum triglycerides are reduced as a result of aerobic exercise, and HDL (good cholesterol) rises significantly. However, although there is no change in the total cholesterol content, the HDL / LDL ratio is positive.
10- Aerobic exercise makes a relaxing effect on the digestive system. In particular, peptic ulcer or esophageal reflux (esophageal reflux) provides a reduction in the formation.
LABORATORY VALUES OF AEROBIC EXERCISE
According to the archive data, which was formed as a result of the researches carried out by nearly 100.000 people for 40 years, the physiological results of aerobic exercise are listed as follows:
- It reduces the risk of stroke by 27%.
- Reduces the probability of diabets by about 50%.
- Reduces the likelihood of blood pressure by 40%.
- Reduces the likelihood of death and recurrent breast cancer by 50%.
- Reduces the risk of large bowel cancer by 60%.
- It reduces the occurrence of Alzheimer’s disease by 40%.