Medical Advices Blog

No need to be a doctor to know that the year brings great health benefits, hence the growing interest in sports, it has also meant that, among other things, incorporate new words to the dictionary people, as aerobic or anaerobic which we’ll talk then.

If we start with the most basic, we mean to say that aerobic work in the presence of oxygen, ie the air we take is enough to cover the needs of this vital element. So any activity that meets this is called aerobic, regardless of its intensity or duration. A simple example is sleep, which meet the needs oxygen to breathe.

For its part, refers to the anaerobic work where we take oxygen from the air is not sufficient for the amount we need, for example, to pursue the bus until it seems that the heart goes out the mouth.

Now, when you start any physical activity the air we always meet the needs of the organism, thus begins as aerobic. In the event that the intensity rises to a point where we need more air than we can take fall into that fault and, therefore, becomes anaerobic, having to reduce the intensity or even stop to recover.

I want air

Having made it clear that aerobic exercise is one that carries air to the lungs, we think that in that category is fast walking, jogging, jumping rope, swimming, skating, skiing, biking and dancing, among the most common. The peculiar thing about it is that muscles use fat as primary fuel in the body, so the amount spent increases as the duration of the execution.

So, who performed aerobic exercise for long periods and moderate intensity will be reflected in the strength and increased call volume large muscle masses, such as legs, buttocks and lower back.

It is vital that the exercise is done with some intensity to raise your heartbeat and more air enters the lungs, so that oxygen is distributed at the cellular level. Remember that if the intensity increases over longer aerobic for anaerobic, where we need more air than we are able to breathe.

Moreover, the truly learned in the matter indicate that the easiest way to measure the intensity of aerobic exercise is based on the number of heartbeats per minute, assuming that the maximum amount that supports a healthy heart is about 220. Then, to calculate the appropriate amount for each person, is subtracted from 220 the age (in years) of the practitioner, for example, for a man of 30 years would be: 220 – 30 = 190.

On this basis, specialists consider the following categories for aerobic exercise training:

Suave. If done in the range from 55% to 60% of that figure.

Moderate. Between 60% and 75%.

Strong. To run between 75% and 85%. Exceeding this figure implies becoming anaerobic.

Thus, if the aim is greater stamina and better heart condition, as described aerobic exercise is run in a range of strong intensity, for a moderate time (20-30 minutes) a few times a week . If the goal is to maintain health and improve the metabolism (use and disposal) of fats should make a light to moderate work for 40 minutes or more and 3 to 5 times per week have higher profits if there is the possibility to do more often.

To your health

The constancy of aerobic exercise have important reward health practitioner, mainly in the following areas:

- Strengthens the heart beat harder to do.
- Lower body fat.
- Blood pressure drops.
- Reduces bad cholesterol and normal levels remains good, which considerably reduces the risk of heart attack.
- Helps you lose weight, the use of calories as fuel.
- Decreases tension and stress.
- Increases physical strength and self-esteem.
- Accelerates the process of absorption and disposal (metabolism) of fats, to the extent that once the meeting, the body tends to burn more calories, preferably from fat, even at rest.
- Assists in the elimination of toxins through breathing more efficient.

Now, you can combine both types of exercise and get better results, for example, if you do weight training (anaerobic in the category), to help improve fitness and physical force, also consider aerobic exercise, which will provide benefits as those already mentioned. This is particularly recommended for people over 35 years, since after this age, health risks increase.

Finally, it is vitally important to be advised by a real professional sports instruction to obtain the expected results of aerobic exercise, it is the right to fulfill the necessary conditions in terms of adequate oxygen consumption and intensity control .

credit to: Coronado Lido