AEROBIC EXERCISES AS GOOD PROMOTER OF BODY FITNESS

Abstract

Aerobic exercise which is also called cardiovascular exercise is any sustained, rhythmic activity that affects large muscle groups. Aerobic exercise tasks the lungs and the heart to work harder as the body’s need for oxygen is increased. Aerobic exercise is physical exercise of low to moderate intensity activities performed for extended periods of time that depends primarily on aerobic energy generating process. Aerobic exercise is of various types. These includes; running, jogging, stairs climbing, cycling, walking, aerobic dance, water aerobics, yoga, swimming and aerobic gymnastics. Aerobic exercise should involved five to ten minutes warming up at an intensity of 50%-60% maximum heart rate followed by at least 20minutes of exercise at an intensity of 70%-80% of maximum heart rate ending with 5-10 minutes of cooling down at an intensity of 50%-60% of maximum heart rate. Aerobic exercise can improve body functional ability, maintain independence of the body and give good quality of life. These are achieved by engaging in aerobic exercises lowering heart rate and blood pressure, improving body fat and weight control, increasing blood supply to muscles and ability to use oxygen, improving glucose tolerance and improving mental health, reducing stress and lowering incidence of depression. In order to achieve all these, a minimum duration and frequency of exercise of at least thirty minutes should be performed at least three times per week.