What are the benefits of aerobic exercises?
Aerobic exercises have several benefits. Some of them are the following:
What are the risks of aerobic exercises?
- May boost the immune system and reduce the risk of viral infections.
- May lower the risk of chronic diseases.
- Good for your heart.
- May help maintain your Body Mass Index (BMI) and body weight.
- Increases basal metabolic rate.
- Keeps your skin glowing and hair healthy.
- Promotes blood circulation in the kidneys and benefits its health.
- Helps release feel-good hormones in the body. Lowers the stress hormones like cortisol and adrenaline.
- It may help to slow down the rate of age-related degeneration of overall health.
Aerobic exercises are usually beneficial for all. The varying intensities- low, moderate and advanced levels- make it suitable for everyone. However, if you have any pre-existing chronic illness or orthopaedic issues please consult your doctor before starting any form of exercise. Work out under the guidance of a certified fitness instructor to avoid the risk of any injury. This advice is especially beneficial for individuals who have been inactive for a long period and wish to start training.Some aerobic exercises
Due to the versatile nature of aerobic exercises, they can be performed both at the gym and home without any equipment. Some popular beginner-friendly aerobic exercises include the following:
Skipping is a fun way of getting some exercise. For this exercise, only a skipping rope is required. It may help improve hand and foot coordination and is a good way of reducing body weight. Skipping may improve flexibility and keep the joints healthy.
Walking at the speed of 3 miles per hour approximately qualifies as brisk walking. Anything around 100 steps per minute is considered brisk walking and may vary from person to person. Brisk walking is more efficient compared to just walking. It may regulate hormone production, boost metabolic speed and improve the quality of sleep. An individual only needs to invest in a good pair of walking shoes before starting brisk walking to avoid the risk of injuries.
Jogging or running helps keep the bones and joints healthy and may reduce the risk of mental health disorders. Jogging for 20 minutes two to three days a week is enough for someone just getting started with aerobic exercises.
Swimming is a great way of shedding excess fat as it engages the entire body. It is a fun way of getting exercise while beating the heat of summerit also increases your basal metabolic rate and helps reduce weight too.
Cycling can help strengthen the muscles of the legs. It is an exercise whose daily goals can be obtained even while going grocery shopping or while commuting to work. Cross action Static cycling is a good option for indoor cycling that will increase your endurance increase your range of motion of the hip joint and strengthen your knee joint.What are the benefits of anaerobic exercises?
The many benefits of anaerobic exercises are listed below.
What are the risks of anaerobic exercises?
- May increase stamina and energy.
- May increase endurance.
- Helps strengthen and condition muscles.
- It may help burn calories at an exponential rate.
- Supports strong bones and joints.
Anaerobic exercises can be strenuous for beginners and must be performed under the guidance of a certified fitness instructor. An individual should only continue with anaerobic exercises if their body does not get too fatigued or stressed.Some anaerobic exercises
Anaerobic exercises are of several types. Some anaerobic exercises are listed below.
- High-intensity interval training (HIIT)
High-Intensity Interval Training is great for reducing excess body fat within a short period. An example is plank jacks.
Heavy weight lifting is a high impact exercise and requires a moderate to advanced level of endurance. Weight lifting in an improper manner can result in severe injuries.
Sprinting is usually performed while doing some other exercise such as running, swimming
Exercises such as jump squats or box jumps qualify as callisthenics. These are high-intensity exercises which strengthen and condition the muscles.