Bring aerobics safely into your daily life to live healthy.
Aerobic means “with oxygen,” and it refers to activities of moderate intensity performed for an extended period of time. Aerobics are particularly helpful for weight control. Physical activity helps to control your weight by using excess calories that otherwise would be stored as fat. The number of calories you eat and use each day regulates your body weight. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.
Following a regular aerobics program gives you a sense of commitment and control – two positive mental attitudes that help counteract stress. Aerobics also relax tense muscles, thereby relieving your body’s stress response. Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace.
Health Benefits of Aerobics
- Aerobic exercise strengthens the heart and lungs, making breathing more efficient and improving the efficiency of the heart.
- Aerobic exercise tones muscles throughout the body, which can help reduce blood pressure.
- People who get regular aerobic exercise consume more oxygen and pump more blood with each beat.
- Blood supply to the muscles is increased, as well as their ability to use oxygen.
- Heart rate and blood pressure are lower in people who get regular aerobic exercise.
- HDL cholesterol (that’s the good stuff) is increased.
- Triglycerides in the blood—a risk factor for heart disease— are decreased.
- Body fat and weight can both be reduced by getting an hour of aerobic exercise a few times a week.
- Glucose tolerance and insulin resistance improve in those who regularly exercise, reducing the risk of diabetes.
- Mitochondria inside the muscle increase in number and activity. Mitochondria are the powerhouses of your cells. They do all the heavy-duty work to keep you moving.
Bring aerobics safely into your daily life
- Maintain a comfortable pace.
- Increase your workout in stages to get the most benefits with the fewest risks.
- Select activities that fit your personality and have an element of fun.
- Plan a workout schedule. To gain the most health benefits it is important to exercise as regularly as possible.
- Maximize your safety and comfort.
- Challenge yourself.
- Whether your goal is to control your weight or just to feel healthier, becoming physically active is a step in the right direction.
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Categories: Aerobics, benefits, Exercise, Fitness, health, Walk, Weight Loss Tags: Activity, Aerobics, Calories, Control, Efficiency, Exercise, Heart, Jogging, Jump, Muscles, Physical, Physical activity, Strengthens, Swimming, Walking, weight
How to reduce fat from the middle or abdomen ?
Where we store fat (surplus calories) is largely a combination of gender, age and genetic inheritance. Men tend to store fat around their middle (apple shape), whereas women typically store fat around the pelvic region, hips, butt and thighs (pear shape). However, women are prone to develop an apple shape in mid-life, after menopause.
This fight or flight response is incredibly clever and thoroughly efficient. It provides instant energy for 5-10 minutes allowing you to react swiftly to dangerous situations.
All fat is not created equal, however. Men gather fat primarily on their stomachs (upper abdomen) and chest areas. Women gather fat primarily on their upper and lower abdomen areas and down into their crotches, hips, waist, thighs & buttocks.
The most dangerous abdominal fat is the kind you can’t see – the fat inside the abdominal cavity that surrounds your internal organs. Even lean women can carry too much fat inside their abdominal cavities.
- Eating large meals leaves you lethargic and causes the body to store excess energy in the form of glycogen as fat.
- Eating small amounts but often increases the bodies metabolism and reduces the bodies need to store energy as fat.
- Eating five small meals a day will keep you from going hungry and keep your energy system firing.
- Coupled with exercise and plenty of water will further increase the metabolism and increase burning and breakdown of fat cells from around the middle.
- Any product that causes stress or stimulates the body in to a fight or fright response causes fat to be stored. This is something we have inherited from our hunter and gatherer ancestors.
- Reduce animal fats and trans fats.
- Avoid alcohol.
- Eat good carbohydrates : inimize eating processed, refined carbs like white bread, bagels, muffins, pasta, cookies and cakes; they are linked to larger waistlines. Eat whole grains (that means cooked brown rice, barley, quinoa and the like.)
- Do cardio nearly every day.
- Work out at higher intensities.
Having good health is the ‘hidden fortune’ for future prosperity. Without energy and vitalism which comes from good health you are limiting yourself to how much you can achieve. It is important to stay active and complete a minimum 30 minutes activity a day as recommended by all leading health experts.