Aerobic exercise is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. You probably know it as “cardio.” By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities.

 

If done regularly, cardiovascular exercise helps improve many risk factors for heart disease. It lowers blood pressure, maintains weight loss, and makes the heart stronger and more efficient so it can deliver more blood to the muscles

 

Aerobic exercise (also known as cardio) is a physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. Aerobic means relating to, involving, or requiring free oxygen and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time. What is generally called aerobic exercise might be better termed "solely aerobic", because it is designed to be low-intensity enough so that all carbohydrates are aerobically turned into energy. And the bulk of the energy in this type of exercise is due to mitochondria ATP production which relies on oxygen for the metabolism of carbs, proteins, and fats for energy.

Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and short-distance running are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle.

 

New research on the endocrine functions of contracting muscles has shown that both aerobic and anaerobic exercise promote the secretion of myokines, with attendant benefits including the growth of new tissue, tissue repair, and various anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases. Myokine secretion in turn is dependent on the amount of muscle contracted, and the duration and intensity of contraction. As such, both types of exercise produce endocrine benefits.

 

In almost all conditions, anaerobic exercise is accompanied by aerobic exercises because the less efficient anaerobic metabolism must supplement the aerobic system due to energy demands that exceed the aerobic system's capacity. Common kettlebell exercises combine aerobic and anaerobic aspects.

 

 

BENEFITS

Increasing the storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance.

Neovascularization of the muscle sarcomeres to increase blood flow through the muscles.

Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater portion of energy for intense exercise to be generated aerobically.

Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen.

Enhancing the speed at which muscles recover from high-intensity exercise.

Improvement in brain structural connections.

Increase in gray matter density

New neuron growth.

Improvement in cognitive function (cognitive control and various forms of memory).

Improvement or maintenance of mental health.