Aerobic exercise is one of the most common when it comes to physical activity, it basically consists of controlling breathing, since to burn fat oxygen is required, which is obtained by breathing when doing physical effort. It also increases lung capacity and the cardiovascular system.
This type of physical activity is of lower intensity but for much longer periods than the others, the main objective being that the individual achieve greater resistance. Unlike anaerobic exercise, aerobic exercise does not increase muscle mass.
To measure the intensity of this physical activity is by means of the heart rate, so the maximum number of these per minute that is considered reasonable and healthy for the person is 220 for men and 210 for women per minute. An example of how the formula would be to calculate the heart rate of a 45-year-old woman would be. 210-45 = 165.
There are a series of parameters to know or calculate the intensity of the exercise that the person performs, for example 55% to 60% beats per minute is considered mild, while 75% to 85% is moderate and finally it is of strong intensity between 75 and 85%. However, the aerobic exercise that has the best impact is moderate, according to the experts.
There are several benefits that aerobic exercise brings to the body, among which the following stand out:
In the medium term lowers blood pressure by reducing levels of LDL (bad cholesterol), increasing at the same time levels of HDL (good cholesterol). This reduces the risk of heart attack.
It considerably reduces glycemic levels in diabetic people, since when practicing aerobic exercises the glucose that comes from the blood is used and that is when the levels of this substance in the blood fall, improving the quality of life of those who suffer from the disease.
It improves intellectual capacity, according to several studies carried out by those who constantly perform aerobic exercise, it improves the neurogenesis of the hippocampus, so if it is possible that doing physical activity improves people's learning conditions.
The respiratory system is another that benefits from this type of exercise since not only the muscles receive more oxygen, but also the organs and the skin, increasing the individual's ability to make greater efforts. It also improves kidney function, digestive, the state of mind among others.
It also increases the reabsorption of calcium by the bones, strengthening it and reducing the risk of fractures. Likewise, it reduces the circulating levels of adrenaline, the stress hormone, and increases the levels of endorphins.
