Aerobic exercise also known as cardiovascular exercise it is any sustained, rhythmic activity that involves large muscle groups. Aerobic exercise makes the lungs work harder as the body’s need for oxygen is increased. Aerobic literally means “living in air”, and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. The intensity should be between 60 and 85% of maximum heart rate. Mind N Soul provide best aerobic classes in Varanasi and cities.
During aerobic exercise, imagine that you’re exercising. You’re working up a sweat, you’re breathing hard, your heart is thumping, blood is coursing through your vessels to deliver oxygen to the muscles to keep you moving, and you sustain the activity for more than just a few minutes. That’s aerobic exercise (also known as “cardio” in gym lingo); any activity that you can sustain for more than just a few minutes while your heart, lungs, and muscles work overtime. In this article, I’ll discuss the mechanisms of aerobic classes: oxygen transport and consumption, the role of the heart and the muscles, the proven benefits of aerobic exercise with Gym, how much you need to do to reap the benefits, and more.
In beginning it all starts with breathing. The average healthy adult inhales and exhales about 7 to 8 liters of air per minute. Once you fill your lungs, the oxygen in the air (air contains approximately 20% oxygen) is filtered through small branches of tubes (called bronchioles) until it reaches the alveoli. The alveoli are microscopic sacs where oxygen diffuses (enters) into the blood. From there, it’s a beeline direct to the heart. The heart has four chambers that fill with blood and pump blood (two atria and two ventricles) and some very active coronary arteries. Because of all this action, the heart needs a fresh supply of oxygen, and as you just learned, the lungs provide it. Once the heart uses what it needs, it pumps the blood, the oxygen, and other nutrients out through the large left ventricle and through the circulatory system to all the organs, muscles, and tissues that need it.
Your heart beats approximately 60-80 times per minute at rest, 100,000 times a day, more than 30 million times per year, and about 2.5 billion times in a 70-year lifetime! Every beat of your heart sends a volume of blood (called stroke volume — more about that later), along with oxygen and many other life-sustaining nutrients, circulating through your body. The average healthy adult heart pumps about 5 liters of blood per minute.
Oxygen consumption and muscles
All that oxygen being pumped by the blood is important. You may be familiar with the term “oxygen consumption.” In science, it’s labeled VO2, or volume of oxygen consumed. It’s the amount of oxygen the muscles extract, or consume from the blood, and it’s expressed as ml/kg/minute (milliliters per kilogram of body weight). Muscles are like engines that run on fuel (just like an automobile that runs on fuel); only our muscles use fat and carbohydrates instead of gasoline. Oxygen is a key player because, once inside the muscle, it’s used to burn fat and carbohydrate for fuel to keep our engines running. The more efficient our muscles are at consuming oxygen, the more fuel we can burn, the more fit we are, and the longer we can exercise.
What are the benefits of aerobic exercise?
There are numerous benefits for health and general well being to be gained from regular cardiovascular exercise:
Does aerobic exercise aid weight loss?
Weight is lost by creating a calorie deficit, burning more calories than you take in, so undertaking activities that burn large amounts of calories is an excellent accompaniment to a calorie controlled diet to help shift those unwanted pounds.
For example, half an hour of low paced jogging can burn around 300 calories. This can make a substantial contribution towards achieving the necessary calorie deficit to lose weight, or alternatively it can earn you a bar of chocolate that you feel less guilty about eating.
How to fit at MNS wellness care center?
MNS will provide best service for aerobic classes in Varanasi with best Gym services in Varanasi a wide variety of aerobic options, such as treadmills, cross trainers, exercise bikes, stair masters, rowing and ski machines so that you can just switch on and get started with your workout. It can be a good idea to diversify between different machines and different speeds/levels of resistance as your body can get used to a certain routine and after a number of sessions the same routine will not work your heart and lungs as much as it once did.
For those who prefer to work out as part of a group, MNS will provide the classes of various forms of dance, ‘body pump’, body combat, ‘Zumba’ and step aerobics with a trained instructor to ensure that you get the most out of your workout.
MNS training methodology:
For good cardiovascular fitness it is generally recommended to exercise 3 to 5 times a week and for 30-60 minutes, not including warming up at the start and cooling down at the end. The main thing is to ensure that your heart and lungs are worked hard enough and for long enough to gain the benefits of aerobic exercise but not so long that you run the risk of injury. To check whether you are working out at the correct intensity, you should be out of breath but still capable of speaking. It is important to start slowly. If you have been inactive for some time, don’t throw on your trainers and set off on a ten mile run.
If a half an hour session feels like too much, start with 10 minute sessions for the first week then increase that to 15 or 20 minute sessions the next week and so on until you feel comfortable exercising for longer.
Make sure that you listen to your body. It’s ok for muscles to be tired, but if they or your joints start to feel sore or breathing becomes uncomfortable slow down or stop to ensure that you are in a fit state for your next session.
Through MNS, you’ll challenge your mind and body as you burn calories. The intensity of your workout will be determined by the speed, travel, and execution of your movements. We recommend this class time to time for anyone who has at least some group class experience. Turn your training schedule into a “group effort” with aerobic and step classes. We make it easy to find an aerobics class that fits your healthy workout schedule. Whether you’re trying to improve a specific area of your fitness or just want an overall good workout, check out the 24 Hour our wellness care’s class schedule to find the motivational tools and positive environment you need to keep you on track.