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Try diffferent types of aerobic exercise to challenge your endurance.
Aerobic exercise, also known as cardio exercise, can give long-term effects to your body, especially your cardiorespiratory system. Your cardiorespiratory system consists of your heart, blood vessels and lungs. The effects of aerobic exercise can be an effective way to increase the endurance of your cardiorespiratory system. By maintaining the aerobic phase of exercise for at least 20 to 30 minutes, three to four times a week, the cardiorespiratory system can improve in many ways.
Increase in Stroke Volume at Rest
Stroke volume is the amount of blood pumped from your heart each time it beats. Each time you exercise, you increase the oxygen intake for your body. Your heart begins to function at a higher level than it previously did. Over time, your stroke volume will increase by pumping more oxygen-rich blood throughout your body while you are at rest. With consistent aerobic exercise, your heart is working at a higher efficiency with less work.
Lower Resting Heart Rate
Now that more blood is pumping with each beat or contraction, you will begin to notice a reduction in your resting heart rate. Aerobic exercise has produced a greater oxygen delivery through the red blood cells within your body. Since the heart is functioning at a higher level, more blood is pumping fewer times per minute. This benefit is seen as a lower resting heart rate with regular aerobic exercise.
Lower Blood Pressure
Blood pressure is the measurement of the amount of pressure as your heart contracts and sends blood through your body. With more oxygen being delivered to the body with each heart beat through aerobic exercise, your heart is now better conditioned. It does not need to work harder to rest or deliver blood to the body. A consistent aerobic exercise program will help to lower your blood pressure reading and relax the body and mind.
Before starting any exercise program, consult with your physician or health care provider. Be sure to properly warm up before aerobic exercise to prevent injury and prepare the body for exercise. Stretch for at least 10 minutes after exercise to relax the muscles. You can check your heart rate with the use of a heart rate monitor. Drink plenty of water during your aerobic exercise activity to stay well hydrated. If you ever feel dizzy or lightheaded during exercise, stop and call your physician immediately.