The performance of physical exercise is beneficial in almost all cases and in all its modalities. However, there are still many myths regarding some activities or certain exercises. Just as some people may mistakenly think that strength training is not for them, others believe that aerobic exercise would not help them at all.
The reality, however, is that aerobic exercise has numerous advantages and benefits for our health that are important not to rule out. Here we tell you everything that this type of exercise can do for us and our health.
Exercise the cardiovascular system
Depending on the heart rate we achieve when performing aerobic exercise, our cardiovascular system will benefit in different ways. Thus, when we are between 60-70% of our Maximum Heart Rate (FCM), our heart increases the ability to pump blood.
When we go up to 70-80% of our FCM, the cardiorespiratory ability to transport oxygenated blood to our muscles begins to improve. In short, it is a great exercise to take care of our hearts.
Increased lung capacity
Together with the cardiovascular system, lung capacity is one of the aspects that most improve when performing aerobic exercise. This is because our lungs receive more oxygen than usual while we exercise and faster, which leads to increased thoracic capacity.
Some people seem not to show this lung improvement with exercise and until recently they were called non-responders. However, a recent investigation found that perhaps there is no such thing, but that those who do not see respiratory benefits would only have to increase the number of weekly workouts to start obtaining those benefits.
Benefits for self-esteem and mood
Performing aerobic exercises, such as going for a run, or walking fast, among others, helps in the release of endorphins. In fact, some research indicates that they could even cause a certain state of euphoria. Apparently, these types of exercises would influence specific areas of the brain related to mood, improving our mood.
Decreased blood pressure
Hypertension and other problems in our blood pressure are an important cardiac risk factor that is also closely related to our lifestyle. To work to improve blood pressure and prevent (and treat) hypertension problems, aerobic exercise is the most recommended.
Specifically, long duration and low-intensity aerobic exercises are the most effective and recommended. Training is usually recommended between 30-60 minutes at least three times a week, but preferably every day. The appropriate thing is that we do not exceed 50-70% of our FCM. Therefore, walk, run light, use machines such as rowing, etc. They are highly recommended exercises.
Better calcium absorption
The care of our bone mass is much more important than we can sometimes consider. Osteoporosis is a disease that affects many people, especially women, and physical exercise can help us take care of our bones and prevent major problems.
The reality is that strength exercises also seem to help improve bone mass. However, specifically aerobic exercise, such as running, could improve calcium absorption, increasing bone density.
Benefits for sleep reconciliation
The quality of sleep partly defines our quality of life. That is why when we have problems sleeping or resting properly, we seek as useful remedies as possible. And, among them, performing aerobic exercise could be one of the most effective.
Thus, some research has found that moderate aerobic exercise could help decrease sleep latency, reduce the time we spend awake by up to 36% and increase the total sleep time to 21%.
One of the best-known benefits of aerobic exercise is to help or facilitation when it comes to burning calories. This is because aerobic exercise activates the metabolism and, in that way, helps fat burning.
In any case, if we want to lose weight, it is best to remember to combine aerobic exercise with strength exercise, since the latter will help us obtain more muscle mass, which will improve our resting energy expenditure.