Part 2

Aerobic
1. Oxygen required for muscle function during cardio
2. Gets rid of lactate
3. Feeling of being refreshed after a work out
4. More energy- release of endorphin’s – natural high
5. Improving circulation efficiency and reducing blood pressure
6. Improved mental health, including reducing stress and lowering the incidence of depression
7. Reducing the risk for diabetes.
8. Increasing the total number of red blood cells in the body, facilitating transport of oxygen
There are many advantages of doing regular aerobic exercise which are:

  • Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
  • Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning
  • aerobic exercise can reduce the risk of death due to cardiovascular problems.

In addition to the health benefits of aerobic exercise, there are numerous performance benefits:

  • Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance
  • Some downfalls of aerobic exercise include:
  • Overuse injuries because of repetitive, high-impact exercise such as distance running.
  • Is not an effective approach to building lean muscle.
  • Only effective for fat loss when used consistently.

Anaerobic
1. The absence of or not dependent on the presence of oxygen
2. Anaerobic activities not requiring oxygen can produce lactate in the muscles causing stiffness, and being tired such as after you have been at the office all day or specific labor that does not require a lot of oxygen. This is why you are exhausted.
3. Unpleasant effects of lactate buildup initially include the burning sensation in the muscles
4. May eventually include nausea and even vomiting if the exercise is continued without allowing lactate to clear from the bloodstream.
5. Buildup of lactate quickly makes it impossible to continue the exercise

A public demonstration of aerobic exercises
A public demonstration of aerobic exercises (Photo credit: Wikipedia)

So you see the advantages out weigh the disadvantages promoting good health. So long as you slowly build up your exercise every other day. Some like to rush right into it and then experience the pain and stiffness that goes along with it. Over worked muscles can rip. The muscle is like an elastic band it stretches and contracts during any exercise. This is why stretching is very important and correct positioning is equally important. 
When doing any exercise you want to make sure you are not slumped but are in erect position keeping your back straight. Men differ from woman cause they don’t have the same structure in the pelvic cavity area that we do, so therefore when we stretch we have to stretch up with our arms pulling our upper body up and out of the pelvic cavity to get a more effective stretch.
Again loose clothing and good shoes are equally important. I used Nike or Reebok . depending on the activity you are engaged in you will have to decide what shoe is good.. Here are some tips .. if you are doing mostly forward movements then you need only shoes with good arch support with some on each side. Side to side movements like in Aerobic dance will require more support on the side areas of the shoe. One thing I never do and suggest, keep one set of shoes for outside and one set for inside. Outside shoes for exercise will wear out faster, but if you keep your indoor fitness shoes strictly for gym and floor areas. They will last quite a while. I found I only had to replace my shoes once a year. Another thing is in tying them up your want them to be comfortable… tight ties can cut off circulation and create a pump bump (not nice to have) 
Above all remember to take your Heart rate periodically so you can stay with in your target zone stated in my last post. If you can’t talk, whistle, sing, because of breathing too hard(out of breath) then you are over doing it! Keep it simple and take your time. Walking is good for you and lets you enjoy nature. Take your pets out! Remember start by walking down the block and back and increase the distance, If you are a walker already then you can add a bit of speed walking in there.

Stationary bikes or bikes to ride on the road do not require a lot of pounding on the body like running does. Biking uses more leg power(building endurance) and you still get the cardio out of it. Do the same thing that you would do with walking if you haven’t ridden in some time. Pick a short distance and when that feels comfortable then extend it. Use the same principles for any kind of exercise. I will go into endurance exercises and beginner weight training in my next post.

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