Why You Need Aerobic Exercise

Aerobic exercise is good for your heart. Learn about the latest aerobic exercise guidelines and the health benefits of aerobic exercise.

By Chris Iliades, MD 

Medically reviewed by Cynthia Haines, MD

The most recent guidelines from the American Heart Association and the American College of Sports Medicine recommend 30 minutes of moderately intense aerobic exercise five days a week or 20 minutes of high intensity aerobic exercise three days a week to maintain good health and reduce your risk of chronic disease. For aerobic workouts, 60 to 80 percent of your maximum heart rate is generally the zone you should reach and sustain to get the most benefits.

"Cardiovascular disease remains the number one cause of death in America. Associated with physical inactivity, high cholesterol, high blood pressure, and smoking, cardiovascular disease accounts for approximately 36 percent of all U.S. deaths," notes Dan G. Tripps, PhD, director of Swedish Medical Center Cardiology Performance Services and Seattle University Center for the Study of Sports and Exercise. "There is, however, a remarkably easy remedy. Physical activity continues to be the most effective way to combat coronary heart disease. Aerobic exercise improves the fitness of the heart and lungs. Yet surveys show that nearly one-third of Americans are not active at all despite these benefits."

The Benefits of Aerobic Exercise

If you have yet to embrace an active lifestyle, take note of these other perks of aerobic exercise:

• Mental benefits. "Aerobic exercise has been shown to increase your confidence, emotional stability, memory, and brain function," notes Tripps. Studies show that about 19 million Americans experience depression every year. It is widely accepted that aerobic exercise improves the symptoms of depression.
• Health benefits. Besides strengthening your heart and lungs, aerobic exercise can help lower your cholesterol, reduce your risk of type 2 diabetes, improve your immune function, and lower your blood pressure.
• Physical benefits. Aerobic exercise burns up calories, which can in turn help you shed excess weight. Aerobic exercise also tones your muscles and improves posture.
• Fitness benefits. In addition to looking better and being healthier, aerobic exercise increases your stamina, giving you more energy for both work and play. You will sleep better and handle stress better, and you’ll feel better about yourself.

Getting Started With Aerobic Exercise

Now that you are aware of all the reasons aerobic exercise should be part of your healthy lifestyle, how about getting started? Before beginning any exercise program, especially if you have health issues, talk to your doctor. Choose activities that you enjoy. Walking, biking, hiking, dancing, even raking leaves can supply aerobic exercise. Here are some tips to remember:

• As you get the recommended 30 minutes of moderately intense aerobic exercise five days a week, you should be exercising at a level that just lets you keep up a conversation during the activity.
• If you’re healthy enough to exercise at a high intensity, make sure you’re not exceeding your target heart rate. You can find your target rate by subtracting your age from 220, then multiplying that number by 70 percent (.70).
• Drink plenty of fluids before, during, and after your workouts.
• Include warm-up and cool-down periods in your aerobics exercise routines.
• Avoid high-intensity aerobic activity for one to two hours after eating.
• Skip your workouts when you’re ill or overtired.

Research shows that aerobic exercise is beneficial even if it’s done in shorter segments throughout the day. Even if you have a busy schedule, you can find time for several 10-minute periods of moderate-intensity aerobic activity.

"Start with a lighter volume of aerobic exercise and gradually work your way toward some specific goals. Maintain a sensible nutrition program and keep exercise in perspective," advises Tripps. Find a level of aerobic exercise that is safe and effective for you and make it something that you enjoy. To stay motivated, you can exercise with a friend, your spouse, or your children. Make aerobic exercise a regular part of a healthier lifestyle for you and your loved ones.

Tips to Lose Belly Fat

By Ken Alan

The desire and need to lose belly fat is not just a matter of vanity, but also a necessity for staying healthy. Abdominal fat is linked to major health issues such as heart disease and type 2 diabetes. In fact, studies have shown that men with waists greater than 40 inches and women with waists greater than 34 inches have the highest risk of heart disease, especially if the fat is stored around the organs.

Losing Belly Fat
No matter how many twists, side-bends or crunches you do, you will not shred belly fat. Spot reduction seems like it should work, but it doesn’t. You need a well-rounded exercise program that includes cardio and strength training to shrink your belly. Here are some exercises and tips that may help:

• Aerobic activity draws upon fat that is stored for energy. Perform aerobic exercises that elevate the heart and breathing rate, such as bicycling, brisk walking, dancing or jogging. If you’re just starting out, five to ten minutes may be all you can do comfortably. Over time, progress up to 30-60 minutes three or four times a week to really see results.
• Exercise also reduces stress and insulin levels. When insulin levels go up, cortisol – another hormone – goes up as well, which makes you more predisposed to storing body fat. Regular exercise is a key factor in reducing stress and maintaining healthy insulin levels.

Build Muscle to Lose Fat
Strength training offers many benefits, including building lean body mass or muscle. Muscle tissue is metabolically active and burns more calories than fat tissue; so as you increase the amount of muscle you have, you will also increase your resting metabolic rate. Not only does strength training exercise consume a lot of energy, it also raises your metabolism! If you’re just starting, it’s a good idea to work with a certified professional trainer or instructor to get you moving in the right direction.

Total Body Transformation
In your quest to lose belly fat, you may start to lose fat from all over your body. Although fat can be lost throughout the entire body, the last areas to become lean are those areas where we tend to gain fat first. For many people, the abdominal region is the most difficult area to trim…so try to be patient, continue to remain motivated and you’ll eventually get your midsection to a place you can feel good about!

Remember to get extra movement in anytime you can. For example, take the stairs or park farther away from the office. The more physical activity you can get during the day—even if it seems minor—the more calories you burn, and every little bit helps you move closer to your goal! Consistent physical activity isn’t simply important to shedding belly fat, it can also help you prevent health risks and make you feel better about being in your own skin.

Ken Alan is a Spokesperson for the American Council on Exercise® (ACE®) and a lecturer in the Department of Kinesiology at California State University Fullerton. He is a chapter author in a number of textbooks and his company, AeroBeat, was the first to produce music CDs specifically for active workouts.

How to Work In Working Out

1. Schedule 10-minute workout sessions. If blocking out time for a 30-minute aerobic exercise workout seems impossible at first, start by finding 10 minutes three times a day. For example, instead of sipping another cup of coffee in the break room at work, take 10 minutes to walk around the block or up and down a few flights of stairs.
2. Find a workout buddy. Having a friend to exercise with can help motivate you to schedule a regular workout and stick with it because you won't want to let down your buddy. You can encourage each other and share tips on what works and what doesn't to make your workouts more effective.
3. Join a fitness club with a schedule that meets your needs. You may find even more motivation from working out in a group and feel challenged to extend yourself more if other members are slightly more fit than you are. But the secret to making a health club membership pay off is to join one that has a schedule that meshes with yours. If your job often has you working late, look for a club with extended hours.
4. Make your chores part of your fitness routine. You can burn calories by doing everyday chores. Raking leaves, mowing the lawn, washing the car, dusting around the house, or running a vacuum cleaner can count as moderate exercise, particularly if you perform these activities vigorously.
5. Take extra steps. Make it a little harder on yourself to get where you're going. Take the stairs, not the elevator. Park farther away from a store's entrance, and walk between stores, if possible, when you’re out running errands. Research says if you take 10,000 steps a day, you'll be on your way to better physical fitness.
6. Find an exercise activity that really engages you. It could be a team sport such as basketball or softball, a more solitary pursuit such as jogging or bicycling, or a group activity like step aerobics or Zumba. The important thing is that the activity appeals to you so much that you look forward to it and want to carve time out of your day to pursue it.
7. Pick a workout time that feels right to you. Do you find it easier to exercise before you go to work and enjoy the satisfaction of knowing it’s done? Or would you rather exercise at lunchtime, as a nice break from the workday? Maybe you prefer to cap your day with a session at the gym before heading home for dinner. Once you identify your best time, you’ll be more likely to work out at that hour on a consistent basis.
8. Work your workout into family time. Spend time with your family pursuing activities that will improve everyone's health. Play a family game of softball or touch football. Take a weekend hike around a park or through a nature preserve. Walk or ride your bikes around the neighborhood in the evening after supper. You’ll all enjoy quality time and increased physical fitness.
9. Use social gatherings as a stepping-off point for exercise. Set up a lunchtime walking group at work. Organize an after-church bicycle ride with other members of the congregation. It's easier to get moving when you're already out of the house, and the members of your group will motivate each other.
10. Reset your daily schedule. Get up a half-hour earlier to give yourself time to fit in a workout. Take a red pen to your daily calendar and look for activities you can drop or do at another time to make room for exercise. Remember that every minute spent exercising is a worthwhile investment.

Give Leg Raises a Go

Not only do leg raises help strengthen the thigh, hip, buttocks, and lower back muscles, this type of exercise benefits balance as well. For side leg raises, stand behind a chair and hold on for better balance. Lift one leg out to the side, keeping it completely aligned from heel to hip, while maintaining a straight back and a slight bend in the supporting leg, then slowly lower the leg. For back leg raises, use the same chair for balance and slowly lift one leg behind you (without leaning forward), hold for a moment, and lower the leg. Do not bend the lifted leg or point the toes, and keep the standing leg slightly bent. For each exercise, complete two sets of at least 10 reps for each leg, alternating legs between sets

Work In Aerobics

Aerobic activity helps older adults burn off calories, lower blood pressure and cholesterol levels, maintain joint movement, improve heart health, and increase energy levels overall. Building endurance may take some time, depending on your health and activity level. Try starting with 5-minute cardio sessions a few days a week to raise your heart rate. From there, work toward eventually completing 30 minutes of aerobic activity on most days. Moderate endurance exercise for seniors includes walking briskly, tennis, and swimming; more intense aerobic activities include hiking and running.

I am trying to loose weight or bodyfat and a key part to that is excersise, right after eating right. so here are some exercises to do