Aerobics & fitness Activity
Aerobics & fitness Activity
Aerobic movement could be a stressful activity if you’re a beginner because it places healthy stress on your respiratory and cardiovascular system, which then allows your lungs, heart, and any body parts you’ll use, to grow more efficient and stronger with repeated effort.
Sometimes, aerobic activity is called (cardio), it could be any activity in which your heart is pumping oxygenated blood to put your muscles at work. Over time and with regular practice, cardiovascular movement strengthens your heart and allows it to pump blood throughout the body more precisely. The pumping of oxygenated blood strengthens your heart.
Before starting any aerobic or fitness activity remember to:
- Stretch, warm up, and cool down.
- Consult a specialist for a lung and heart evaluation before starting an aerobics program if you are over 40.
- If you have suffered an injury in the past do an analysis of musculoskeletal by a sports medicine doctor before commencing aerobics.
- Begin your routine at a moderate rhythm, to allow you to warm up correctly.
To prevent an injury you should:
- Wear the right clothes
- Know yourself and the activity
- Be prepared
- Check the environment
- Use good practice and technique
As you breathe, your lungs supply oxygen to the blood, and as you work out, the requirement for oxygen improves, which means your breathing rate also improves. This is why when you practice repetitive movements, your breathing becomes difficult, and you may find yourself breathless. Your lungs are working harder to provide the oxygen needed by the increased stress caused by exercise.
Stronger lungs and heart
The key to increasing cardiorespiratory endurance is to strengthen your lungs and heart so that when you practice any activity, you will be able to do it more easily and longer. It is always recommended to talk to your doctor before engaging in any aerobics & fitness activity. Once you check that everything is correct, strengthening your endurance is a good way to get in better shape and enjoy life.
Maximum heart rate varies based on your age, you can check yours by using a heart rate calculator.
During aerobic activity, your target heart rate should be about 50% to 85% of your maximum heart rate. When you are exercising and your heart rate keeps within this range, you are exercising aerobically and increasing your cardiovascular endurance.
Then, if your heart rate is below or above 50% to 85% of maximum, you are not exercising aerobically and won’t improve your endurance.
In general, when you try aerobic movements you are engaging in moderately strenuous motions, repetitive that include small and large muscle groups. You can incorporate into your routine repetitive activities, such as swimming, walking, jumping rope, jogging, dancing, or less repetitive, but still strenuous exercises, such as karate or yoga.
When you work a muscle a lot of times by pulling, pushing, extending, and flexing, you increment the endurance of that muscle. While muscle endurance is different from physical fitness and cardiorespiratory endurance, usually when you improve one, you are also improving the other in the muscle groups you are working out for the motion.