Aerobic Exercises: Mechanism, Types and Their Benefits

Benefits of Aerobic Exercises

Aerobic literally means “living in the air” or “using oxygen”. Aerobic exercise helps you burn calories faster. Any aerobic exercise should leave enough room for small talk. The appearance of shortness of breath indicates that you did not perform aerobically but anaerobic exercises (literally – without oxygen, i.e. intense strength exercises). These exercises will only wear you out and lead to muscle strain. Aerobic exercise stimulates more intense work of the lungs and heart, although it takes less effort. Aerobic exercise improves cardiovascular activity and endurance.

Mechanism of Aerobic Exercise

  • The human body contains reserves of adenosine triphosphate, a nucleotide that provides energy for muscle work. But this is a consumable unit – it is usually enough to provide standard low-activity movements for 1-2 seconds. However, ATP is constantly replenished through various sources.
  • In the case of aerobic training, the process of re-synthesis occurs due to the absorption of a large amount of oxygen during exercise. Oxygen, in turn, oxidizes the body’s reserves: primary, that is, carbohydrates (mainly glycogen and glucose), and alternative – intramuscular fats and proteins, converting them into energy fuel. The mechanism is called cellular respiration.
  • When glucose, glycogen, fats and proteins break down, a chemical reaction occurs, resulting in the release of ATP, carbon dioxide, and water, and not lactic acid, as is the case with anaerobic training. As a result, the muscles are able to remain active for a longer time and are prone to fatigue to a minimum since they are not clogged with lactate, which inhibits the process of glycolysis: the percentage of fat and potential body fat decreases, blood flow improves, and there is a powerful flow of oxygen to the tissues of the organs and brain.

Most Familiar Aerobic Workouts 

  • Fast walking (race walking) is the safest type of exercise, recommended even for people with diseases of the bone structure. The effect is the acceleration of metabolism and fat burning.
  • Running is fat burning, improving metabolism, training joints, and the vertebral section.
  • Swimming is training and strengthening the muscles of the back and shoulder girdle.
  • Climbing stairs is high-calorie consumption, cardio training, strengthening the back corset, and training the muscles of the legs, and abdomen.

Benefits of Aerobic Exercises

  1. Promote the development of auxiliary muscles of the respiratory tract and diaphragm.
  2. Strengthen and develop the cardiovascular system, and normalize blood pressure, so aerobic exercise is called cardio training.
  3. They contribute to fat burning – in small quantities: for about 30 minutes of training, the primary fuel of glycogen is enough, after which the process of splitting fats is turned on, but the training of an unprepared athlete does not exceed 30 minutes. However, due to the burning of carbohydrates, an obstacle is provided to the deposition of unprocessed components in the fat depot, and a large number of calories are burned. However, aerobic training is considered the best option for weight loss, as aerobic fat burning is slower and more difficult.
  4. They improve blood flow and, as a result, contribute to its cleaning from toxins and toxins.
  5. They provide oxygen delivery to all tissues of the body; enhance the transport of nutrients to muscles and internal organs.
  6. Normalize and stabilize the state of the nervous system.
  7. Reduce the risk of developing diabetes by consuming carbohydrates and increasing insulin production.
  8. Develop skeletal muscles.
  9. Increase endurance.

What is the Best time for Aerobic Exercise?

If you want to burn fat using aerobic training, the best time to do this is in the morning. During the night, glycogen stores are depleted, as they are spent on the restoration of the body, and fat oxidation will be faster than in the middle of the day. However, the reserves of other nutrients, in particular protein, are also at a minimum. The load can lead to catabolism, and muscle wasting, so it is best to have breakfast with protein foods (the best option is milk, yogurt) and start training in half an hour. It is more rational to focus on cardio training in the middle of the day or in the early evening.

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