Aerobic exercise is any kind of rhythmic movement for a sustained period of time that makes you breathe faster and deeper, and makes your heart beat faster. This in turn delivers more oxygen to the muscles around the body and carries waste products away from the muscles to be processed. Half an hour a day of this kind of activity can help you live longer and healthier.
Benefits of Woman’s aerobic exercises
Aerobic exercise can help your body in a number of ways, including the following:
It can help you lose those extra kilograms.
It can increase your stamina and vitality.
It can reduce the incidence of certain diseases, including: heart disease, elevated blood pressure and diabetes.
It strengthens your heart and boosts good cholesterol, while lowering bad cholesterol.
It releases endorphins, which can put you in a better mood for the rest of the day.
There are a number of exercises that you can choose from; the key is finding the activity you enjoy most and suits your lifestyle. The great thing is that every aerobic exercise you do, will benefit you. Whatever activity you choose, make sure you start off slowly, perhaps even a few minutes a day and work yourself up to 30 minutes a day over a certain period of time. Here are some of our favourite aerobic exercises for women.
This is a great way to get into regular exercise. It might not burn as many kilojoules as more strenuous activities, but it will get you well on your way to regular exercise and you can vary the intensity to match your fitness level. The only equipment you really need is a good pair of walking shoes and you can walk inside or outside, depending on your preference. It’s also a good choice for those of you who find that other workouts put too much strain on your joints.
Cycling is another very popular exercise with millions biking around the world. It is especially good for those people suffering from arthritis or other similar problems, as there is less jarring on the body. You can buy or rent a bike and go riding outside, or you can go cycling at your local gym or health club. It’s low stress and high intensity so you will be able to see results quickly, whilst spending some great times outdoors.
Swimming is another popular way to start getting fit because most nearby gyms and community centres have access to a pool and those lucky enough to live near the coast, have access to thousands of kilometres of beautiful ocean. It’s still relatively inexpensive and you need even less clothes than you do for running. Water supports your weight and takes the stress off your joints, so you can put your body through a good workout without your knees, hips or spine paying the price.
Dancing in a nightclub for a few minutes at a time doesn’t really count. Aerobic dancing usually consists of 20 minutes of continuous dancing, which elevates your breathing and heartbeat. It is one of the easiest aerobic exercises, and can be enjoyed by people of all age groups. It is also a great stress buster and you can dance to some of your all-time favourite tunes.
The gym can be a good place to work on overall fitness, especially if the weather is miserable and rainy outside. Gym-based activities include exercises such as running, rowing or cycling machines, weight training, and classes, such as aerobics or dance. If you want to splash out, personal trainers can be great motivators, as well as insuring you are completing your activity in the right way.
After exercise, nourish yourself with a high-carbohydrate, low-fat meal again. Remember to check with your doctor before starting any exercise programme. Always choose aerobic activities that you like; it will make exercising a more pleasurable experience.