Cardiorespiratory fitness is crucial for your body to continue to function successfully. Have you ever taken the elevator instead of taking the stairs to get to the next floor? Think about why you chose to take the elevator. Was it because you saw it as a convenience? Was it less effort to take the elevator? Whatever your reason was, we want to make sure you know that taking the stairs is the better path for you. The stairs will challenge your body for that brief climb and actually help you with conditioning your heart. It does not take too much effort to build up your cardiorespiratory endurance.
Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body. Aerobic exercise includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, and water aerobics. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid.Your body will even release endorphins, which are natural painkillers that promote an increased sense of well-being.
We also have an aerobic based training program that is guaranteed to get your heart pumping fast. As more and more research has been completed, for most healthy adults, the Department of Health and Human Services recommends that you get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.
Check out some of the great benefits of having aerobic fitness. Here is a list of things that you can look forward to and that should get you excited.
1. Live longer
Studies show that people who participate in regular aerobic exercise live longer than those who don’t exercise regularly. You just read # 1 and should shout out-loud: THIS IS GREAT! I WILL LIVE LONGER!
2. Mental health
Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week appears to reduce cognitive decline in older adults. Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety, and promote relaxation.
3. Strengthen your heart
A stronger heart doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
4. Reduce your health risks
Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke, and certain types of cancer. Aerobic exercise boosts your high-density lipoprotein (HDL), the good, cholesterol, and lowers your low-density lipoprotein (LDL), the bad, cholesterol. This may result in less buildup of plaques in your arteries. PLEASE KEEP YOUR ARTERIES CLEAR.
5. Stay active and independent as you age
Aerobic exercise keeps your muscular endurance strong, which can help you maintain mobility as you get older. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis, which keeps your bones strong.
6. Ward off viral illnesses
Aerobic exercise may activate your immune system. This may leave you less susceptible to minor viral illnesses, such as colds and flu. You can manage chronic conditions because
aerobic exercise may help lower blood pressure and control blood sugar. If you have coronary artery disease, aerobic exercise may help you manage your condition.
7. Control that number on the scale
Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.
8. Increase your stamina
Aerobic exercise may make you tired in the short term. But over the long term, you will enjoy increased stamina and reduced fatigue. This means more activity for you without having to stop and take a breather or take a nap because you are exhausted.
Take the first step. We have reviewed that recommendation and put together workouts that meet that requirement. Why don’t you come in for a workout? Think about what you are doing right now and ask yourself, am I really getting to my health and fitness goal? We specialize in taking your dreams and making them into a reality. We help you strategize a plan to get you there. Do you really want to run a marathon? Do you want to be able to run around with your kids, grandkids, nieces, and nephews or continue to sit in your chair and oversee their fun? Why would you miss out on the fun with them all because you are not aerobically fit enough to handle their play. We are here to assist you with making your change sooner than later, stop procrastinating. We have various program designs that help you build up your endurance. Give us a call at 855-734-4878 now!
Mayo Clinic Staff