Benefits Of Doing Aerobic Exercise On Your Treadmill
When our bodies get the exercise they need, they look better and perform better, resulting in improved health for you. If you have considered an exercise program in the past, here is what you should know about aerobic exercise and what it can do for you:
What is aerobic exercise?
You will often hear about aerobic exercise also referred to as cardio. This type of exercise will increase your heart rate and breathing rate, with the goal of sustaining this rate over the course of the exercise.
Aerobic exercise can come in many forms: biking, running, walking, dancing, swimming, and spinning. With such a wide variety of activities to choose from, nearly everyone should be able to find an activity that suits them and their needs.
What are the physical and health benefits of doing aerobic exercise?
Aerobic exercise offers a wide range of physical and health benefits. While you complete these exercises, you will move large muscle groups repeatedly, specifically in your arms, legs, and hips. As you engage these muscles, you will find yourself beginning to take faster and deeper breaths. This helps to maximize the oxygen in your lungs and send the oxygenated blood to the working muscles.
As you regularly complete these aerobic exercises, you will see your body become stronger and more in shape. This will increase your stamina, not only improving your ability to complete your exercises, but also helping you do daily tasks throughout your day. As you begin to age, this physical fitness will assist in your ability to remain active and independent.
As your heart experiences this regular exercise, like any other muscle, it begins to get stronger. This allows it to pump more efficiently, reducing the rate it needs to pump. This helps to improve your heart health. The improved heart rate, along with the increased blood flow that occurs during the exercise, will also help to lower your blood pressure.
Similarly, regular exercise can also boost your good cholesterol and lower the bad cholesterol, which will reduce the plaque buildup. This will further improve your overall cardiovascular health.
For people who regularly engage in aerobic exercise, it also offers the added benefit of weight loss and maintenance. Those who want to lose weight find that the regular exercise will help them reach their goal. Those who have achieved a healthy weight will discover its importance in maintaining a healthy weight.
This type of exercise helps to control blood sugar, in addition to burning calories and building muscle, means that it achieves this weight loss across multiple channels.
As aerobic exercise helps with achieving a healthier body, it will reduce your risk for developing a number of diseases and conditions. The list includes:
- Heart disease
- Certain types of cancer
- Metabolic disease
- Type 2 diabetes
- Osteoporosis (when you add in weights)
Aerobic exercise can even boost your immune system, helping you reduce your risk for various viral illnesses including colds and the flu.
As you exercise, your body also releases endorphins. These serve as natural painkillers and will improve your overall sense of wellbeing. Not only does this help make exercise enjoyable, but it can also help to reduce your risk for depression and improve your mental health.
Those who exercise have been found to live longer than those who do not. Finding time to include some aerobic workouts into your daily schedule can improve your health and quality of life.
How do I ease into doing aerobic exercise?
Those who have not spent much time exercising previously may find the prospect of jumping into a routine overwhelming. The key to success is to start small. Begin with a program that you can confidently manage.
If you have any chronic health conditions or you have been inactive for a long time, speaking first with a doctor before beginning any exercise program is advised. They may have valuable insight into your program and can help you get started exercising without inadvertently endangering your health.
You can begin with something as simple as walking on your treadmill for 5 minutes, 2 times a day. Someone unaccustomed to aerobic exercise may find that a short walk starts to get their heart rate and breathing rate up. As you become more accustomed to the exercise, start increasing your time and pace. According to the CDC, you should aim for 150 minutes of moderate exercise a week.
Aerobic workout to get you started!
Warm up: Begin with 3 minutes of walking on your treadmill at a relatively easy pace. Your breathing and heart rate may start to increase, but only slightly.
First segment: Follow with 2 minutes of a gentle jog. This should be a pace you can continue for quite a while. Your heart and breathing rate should begin to increase.
Second segment: Move into 5 minutes of a moderate jog. This pace is more of a challenge, but still not a sprint. You should feel comfortable enough to continue at this pace for a bit.
Third segment: Slow back down to your gentle jog pace for 2 minutes.
Fourth segment: Increase your incline to 1% and continue at your gentle job pace for 3 more minutes.
Fifth segment: Decrease your incline back to 0 and increase your speed back up to your moderate jog pace for 3 minutes.
Sixth segment: Increase your incline again to 1%, maintaining your moderate jog pace for 2 minutes. You should definitely feel a higher heart rate and breath rate here. If you do not, increase your pace a bit more.
Seventh segment: Decrease your incline back to 0%, maintain your moderate jog pace for 5 minutes.
Eighth segment: Return to your gentle jog pace for 3 minutes.
Cool down: Return to your walking pace for 2 minutes.
Total workout time: 30 minutes
Aerobic exercise can be immensely beneficial for your body and your overall health. Finding ways to include a quality aerobic workout several times per week can boost your quality of life. Get started making positive changes today.