One of the questions most asked by people who do sports to stay healthy is how much aerobic exercise to do . Some speak of fifteen minutes, others twenty … but, really, not everyone is clear about it. In order to solve all your doubts, in this article we will explain the steps you must take to carry out the necessary training to feel good.
How much aerobic exercise to do
Knowing how much aerobic exercise to do is very important to staying healthy. Sometimes we fall short when we practice a routine. At other times we cross the line, even feeling bad. In order for you to maintain a balance point, in this section we will tell you the most important information you should know about aerobic exercise .
Time
If you are wondering why the time we dedicate to practicing this type of exercise is so important, the reason is very simple. As the minutes go by, there comes a time when the body uses fat as fuel , which causes weight loss to occur. To achieve this, it is essential that between 30 and 45 minutes elapse. Therefore, the answer to how much aerobic exercise we should do is this.
Throughout all this time, the body will have the opportunity to burn excess fat . In this way, we will be able to lose weight doing sports , beyond the mere loss of fluid due to sweat that we recover once we have drunk and rested.
Rhythm
Of course, not everything depends on the time, but it also depends on the rhythm that we follow. For this reason, when doing aerobic exercise it is advisable that we do it at a pace that we can follow, but, of course, making enough effort so that the body can act. The more we move, as long as we do not expose our body to an excessive rate, the better the results will be. Thus, running very slowly is not the same as running with more energy.
Surely, the first days the pace will be very slow . In this case nothing happens, it is normal, we are just preparing. But, as time goes by, the body will get used to it and we will be able to run, walk, swim or pedal faster and endure even training for up to an hour.
Rest
Doing aerobic exercise three times a week is highly recommended. Now, if we have time, we can also train every day if we talk, for example, about walking or cycling . In these types of activities, the joints and muscles do not suffer, in general, a lot of wear and tear, so resting one day a week will be enough for the body to recover. Other sports such as Zumba , which are harder, it is not necessary to do them every day to maintain our line.
Also, if you would like to train six days a week but do not have enough time, you can take advantage of your daily activities to train. For example, you can avoid using the car or public transport to go to work by getting up earlier and walking to your workplace. It is obvious that it is not the most comfortable option, but your body will appreciate you doing this type of aerobic exercise . In any case, you can choose to use the bicycle for your daily transfers. Thus, you will also be developing an aerobic activity .
Benefits of aerobic exercise
There are many benefits that we can obtain from aerobic exercise . In this section we explain the most outstanding ones.
Allows you to lose weight
Taking into account that this type of activity helps to lose body fat , this in turn causes us to lose weight . Without a doubt, it is the most beneficial type of exercise that people who are obese or overweight can do. In addition, to define the muscles, it is first necessary to eliminate the fat located between them.
Improves cardiovascular function and lung capacity
This happens not only in healthy individuals, but also in patients with a coronary disorder. This type of sport facilitates blood circulation and oxygenation of the body , which translates into an increase in the ability to make efforts and a general improvement of the various functions of the body.
Improves mood
Aerobic exercise positively influences mood, improving self-esteem, sleep quality, and general well-being of the individual. When exercising, endorphins are released in the brain , proteins associated with the inhibition of pain and the generation of pleasant sensations.
Strengthens bones
This type of training increases calcium absorption levels , strengthening bones and reducing the risk of fractures.
Lowers blood pressure
Likewise, running, swimming or doing aerobics, among other types of training, helps lower blood pressure and lower levels of bad cholesterol , while increasing levels of good cholesterol. In this way, the risk of heart attack decreases.
