Most people think that any kind of vigorous exercise qualifies as aerobic. Think again. To be truly aerobic, an exercise must work large groups of muscles for prolong period lasting at least 15 to 20 minutes. During that time substantial amounts of oxygen must be delivered to and used by the muscles. Typical examples of aerobic exercise are swimming, fast walking, running, bicycling, tennis and some of the livelier forms of dance.
You can't beat the benefits. Like all the other muscles in body, the heart needs exercise to stay healthy. Because aerobic activity forces the heart to pump large quantities of oxygen-rich blood to the muscles for a sustained period of time, it gradually strengthens the heart muscle. As a result, the heart works more efficiently and can better meet the body's daily demands for oxygen without undue stress. In practical terms, this translates into being able to race up the stairs or run for the bus without becoming short of breath.
Aerobics exercise offers an astonishing array of other health benefits as well. As little as 20 to 40 minutes of aerobics three to four times a week can do the following: burn excess fat, combat stress and fatigue, build stronger bones, lower blood pressure (particularly in women following menopause), increase HDL cholesterol ( the "good" kind), improve sleep, quell anxiety, spark creativity, and add years to your life.
And there's more, aerobic exercise can even help people find solutions to perplexing personal or professional dilemmas. Studies have shown that, for reasons still not clearly understood by researchers, aerobic workouts improve clarity of thoughts.
Talk Test
Try this simple test to assess how fit you are now, before you start on you new path to health and fitness. Do 5 minutes of continuous exercise such as fast walking or slow jogging. If you are gasping for breath and unable to speak you are doing too much, need to slow down, and are probably not very fit. If you are able to hold a conversation quite normally, you're not pushing yourself enough and can work a bit harder. Do this "talk test" again 6-8 week after starting your exercise routine. You will be impressed with the improvement.
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JANUARY 16
