Dedication, patience, and knowledge are the primary elements necessary to start an exercise routine for your physical health. The goal of your exercise is also very important.
Generally recommended exercises are a mix of aerobic and anaerobic exercises.
You can think of aerobic exercises as movements such as walking or cycling.
Anaerobic exercises, on the other hand, include strength-based exercises such as weight lifting movements.
Knowing how these types of exercise affect the body will help in creating a correct exercise program.
What is aerobic and anaerobic exercise?
“Aerobic”, It means “needs oxygen”. Aerobic exercise burns both fat and carbohydrates for energy while providing a steady supply of oxygen during exercise. It increases your heart rate and is therefore called “cardio”. Running, walking, cycling, swimming, dancing, tennis, football and basketball are in the aerobic exercise group. Aerobic exercise helps improve your overall fitness by regulating the heart and lungs. Regular aerobic exercise can reduce the risk of many serious conditions, such as diabetes, heart disease, and stroke, and can support weight loss and weight management. It supports the circulatory and respiratory systems and ensures the smooth functioning of the body. That’s why you can do aerobic exercise to increase your overall fitness level and endurance.
“Anaerobic” Exercises are strength exercises similar to weight lifting. Anaerobic exercise involves a short burst of intense movement while only burning carbohydrates for energy. Does not require oxygen. Push-ups, sit-ups, and short sprints are examples of anaerobics. Anaerobic strength training can increase overall strength, strengthen muscles, and increase bone density. It can be used to strengthen major muscle groups such as legs, hips, back, abdomen, chest, shoulders and arms. It may aid weight loss. When you have a lot of muscle mass, you can burn more calories with daily activities. You can’t burn fat from certain body parts by targeting them with strength training. You can only increase strength and muscle density. Bodybuilding is essential for minimizing the loss of lean body mass seen with aging.
How long should these studies take?
Aerobic exercises can be done at moderate intensity for 30 minutes a day, five days a week. This time can also be set to 25 minutes, three days a week.
Anaerobic work is recommended to be done at least twice a week. To maintain strength, do 12 reps at a time for each muscle group (more than once for heavy muscle mass). There should be a 1-2 day break between workouts.
It is very important to do warm-up exercises before each workout and cool-down exercises at the end of each workout.