How a Progressive Aerobics Exercise Routine Benefits Your Health

The leading factor for 60% of Americans getting insufficient exercise, as indicated by a study from the Centers for Disease Control and Prevention, is lack of a progressive fitness regimen. In order to become motivated to perform aerobics on most or all days of the week as recommended by the American Heart Association, we can think of it in terms of the snowball effect. We strive to accumulate more and more exercise in the effort to create a resilient "snowman". A thirty minute walk in the park appears insignificant, but the more it accrues, the more our bodies can resist heart disease, obesity, injury, depression, and stress. In other words, continuously indulging in aerobic activity to create a body that can ward off health problems is like constantly packing snowballs together to create a snowman that can withstand heat. Thus, we need to participate in a progressive aerobics program that fortifies our bodies in order to maximize our health benefits.

Aerobics, founded by Kenneth Cooper, is defined as any activity involving the large muscles for rhythmic, controlled movement where oxygen is used. Examples include walking, skating, dancing, biking, and gardening. These activities yield many rewards. In particular, they improve cardiorespiratory endurance by increasing oxygen intake, building a stronger heart, improving circulation, and lowering blood pressure and bad cholesterol (LDL). Aerobic exercises also improve muscular endurance that decreases exhaustion when repetitively contracting a muscle; and flexibility that allows greater range of motion. Another advantage of aerobics is the effect on body composition so that we have more lean body mass and less fat. Even more, aerobics produces an increase of endorphins so that we experience a feeling of euphoria or heightened energy as opposed to depression and stress.

Various options are available for us to include aerobics into our lifestyles. The option that exposed me to aerobics was taking a class sponsored by my school. The incorporation of dance, step, and circuit aerobics accompanied by upbeat music made this class enjoyable. This choice is ideal for people who enjoy social activities. Another option that I adopted is investing in aerobics DVDs and video tapes as well as exercise equipment. This is ideal for individuals wanting to exercise in the privacy of their homes. Then, when the weather is nice, we can do outdoor aerobics such as walking, running, swimming, and cycling. With this option, we can either walk alone wearing earphones and portable music or we can walk with pets, friends, or relatives. Further, personal training is available for those who prefer specialized aerobic programs. We must keep in mind that it is necessary to vary and intensify our routine using the described options to keep from becoming bored.

The crux of the matter is that the benefits increase as we progress with aerobics. A number of strategies will help us to be successful. First, for those with health problems, consult a physician before exercising to develop the best plan. Next, we can create a workout schedule that fits into our daily routine. Fitness experts recommend exercising in the morning when we have the most energy. It is essential to keep a journal or schedule to set goals and record our aerobic activities including the length of time we exercised, number of steps we walked, amount of calories we burned, amount of weight we lost, and improvements in our blood pressure. Also, we can read fitness articles to stay informed and keep motivated. Another key practice is to eat healthy foods three hours before bedtime while doing aerobics to gain optimum results. Then, we can take safety precautions such as drinking plenty of water, wearing comfortable clothing, and doing stretches and yoga. We must remember to not get fed up when we don't see immediate weight loss. Weight is lost by gradually increasing our frequency, intensity, and time. Also, adding a variety of aerobic exercises will allow us to exercise various muscle groups to maximize our results.

Sources

Smith, Stephanie. "Experts disagree on ideal time of day to exercise." CNN.