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This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Fitness. Products and services. Aerobic exercise: Top 10 reasons to get physical Regardless of age, weight or athletic ability, aerobic exercise is good for you. By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.
Please try again. Something went wrong on our side, please try again. Show references Peterson DM. Overview of the benefits and risks of exercise. Accessed Jan. Aerobic exercise. Rochester, Minn. Physical activity and health. Centers for Disease Control and Prevention. Laskowksi ER expert opinion. Mayo Clinic, Rochester, Minn. DeLee JC, et al. Infectious disease and sports. Philadelphia, Pa. Endurance exercise aerobic. American Heart Association.
Systrom DM. Exercise physiology. Physical Activity Guidelines for Americans. Department of Health and Human Services. Accessed Dec. How to start an exercise program. Arthritis Foundation. Watts G. Anaerobic exercise is typically more demanding on the body and requires higher levels of exertion. As such, people should ensure that they have a basic level of fitness before engaging in intense anaerobic workouts. People with underlying health concerns should talk to a doctor before adding any anaerobic exercise to their regular workout routine.
It can also be beneficial to work with a personal trainer when trying anaerobic exercises for the first time. A personal trainer can ensure that the person performs the workouts correctly to reduce the risk of overexertion or injury. The Department of Health and Human Services HHS recommend that adults practice either — minutes of moderate aerobic activity or 75— minutes of vigorous intensity aerobic activity each week.
They note that increasing the amount of exercise will provide greater health benefits. Moderate aerobic activity includes activities such as brisk walks and gentle bike rides. The rule of thumb is that a person should be able to talk comfortably while doing these activities. More vigorous aerobic activities include long distance running and more intense cycling. Vigorous aerobic activities allow a person to reach their weekly aerobic activity requirements more quickly.
The HHS Department recommend that adults perform moderate intensity or higher intensity muscle-strengthening activities on at least 2 days of the week.
Examples include weightlifting and resistance training. When performing muscle-strengthening exercises, it is important that people work out all of the major muscle groups rather than focusing solely on the muscles in the upper or lower body. Anaerobic exercises involve short, intense bursts of physical activity. They also provide mental health benefits. People with cardiovascular conditions or other underlying health issues should talk to a doctor before starting any workout routine or adding new exercises to an existing routine.
A doctor may provide recommendations or restrictions to reduce the risk of overexertion, injury, and other health complications. Keeping track of heart rate while running can help people maximize their fitness or weight loss goals. Learn about heart rate zones, safe levels, and…. Learn about which cardio exercises can help a person lose weight and for how long they should perform them. We also provide other tips for weight loss. Regular running may reduce the risk of certain conditions and improve health in other ways.
Here, learn about tips, risks, benefits, and more. The HHS notes that it is preferable to spread this activity throughout the week on most days.
In addition to this recommendation for aerobic exercise, the HHS recommends performing balance and stretching activities to enhance flexibility as well as muscle-strengthening workouts two or more times a week. Before beginning any exercise program, especially if you have heart or other health issues, talk to your doctor. He suggests building in opportunities for movement throughout the day, such as a minute break to walk or do a few jumping jacks.
Many people find success in focusing on walking as their exercise and gradually increasing time spent walking to get up to the recommended 30 minutes per day on most or all days of the week, says Sanchez. Over time, as you improve your aerobic fitness, you will be able to increase your exercise intensity. Your heart rate should be roughly 60 percent of your maximum heart rate. To find your max heart rate, subtract your age from Multiply that number by 0.
At this intensity, you will likely be able to say a couple of words before needing to gasp for air. You may not be able to talk at all. You have lots of options when it comes to getting your aerobic exercise in. Additional reporting by K. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: July 6, Medically Reviewed.
Jonesco explains. These changes yield major heart health benefits, with past research published in the American Journal of Cardiology showing that aerobic training is the most efficient mode of exercise for improving cardiovascular health.
Aerobic exercise can help lower your cholesterol, reduce your risk of type 2 diabetes, improve immune function, and lower blood pressure, Jonesco says. And those heart benefits are important considering cardiovascular disease is the leading cause of death for men and women in the United States, according to the Centers for Disease Control and Prevention CDC.
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