essay about aerobic exercise

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• What Is Aerobic Exercise?
• How Much Aerobic Exercise?
• How to Get Started

Aerobic exercise involves physical activity that increases your breathing and heart rate to fuel your body with oxygen-rich blood. Aerobic exercise helps strengthen your heart muscle, improves your lung function, and increases circulation and healthy blood flow throughout your body.

This article will describe the benefits of aerobic exercise, examples, and how to get started.

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What Is Aerobic Exercise? 

"Aerobic" means “with oxygen,” so aerobic exercise is any physical activity that involves increased amounts of oxygen throughout your body. As you exercise, your muscles require increased oxygen to contract for a prolonged period. 

With aerobic exercise, cells undergo cellular respiration, in which oxygen and other molecules are converted into adenosine triphosphate (ATP), the primary energy source for cells.

Your heart rate will increase to pump more oxygen-carrying blood throughout the body to supply more oxygen to your muscles. Your breathing rate will also increase to bring more oxygen into the body and the bloodstream.

Because aerobic exercise requires increased functioning of your heart and lungs or cardiovascular system, aerobic exercise is often called cardiovascular exercise, or “cardio.”

Aerobic vs. Anaerobic Exercise

Aerobic exercise, or “with oxygen,” requires increased oxygen to supply working muscles over a prolonged period, while anaerobic training , or “without oxygen,” involves short bursts of activity in which muscles are fueled by the breakdown of their energy stores.

Benefits of Cardio 

Cardio, or aerobic exercise, is extremely beneficial for maintaining the healthy functioning of your entire body. Regular cardiovascular exercise can:

• Improve heart function and lower resting heart rate
• Improve lung function
• Improve oxygen supply throughout the body
• Improve circulation
• Decrease high blood pressure ( hypertension )
• Decrease inflammation throughout the body
• Improve mood and energy
• Decrease risk of developing conditions like diabetes , heart disease , and stroke
• Lower your blood sugar
• Lower high cholesterol and triglycerides
• Increase weight loss

Do cardio workouts help lose belly fat?

Aerobic exercise is good for weight loss as it increases your energy expenditure as your heart and lungs have to work harder to supply your exercising muscles with oxygenated blood. This increased workload burns more calories and helps to break down fat tissue, which can help you lose weight, including belly fat.

Calories burned with aerobic exercise will vary based on your weight, individual fitness level, exercise intensity, and duration of physical activity.

Examples of Aerobic Exercise

Aerobic exercises are generally any exercises that get your body moving for a prolonged period, such as:

• Jumping rope
• Stair climbing
• Playing sports

Aerobic Exercises to Do at Home

For many people, exercising at home can be a convenient and effective way to get moving. You essentially have the freedom to work out when you want to. While it has its advantages, there may be distractions and it might be more challenging to stay motivated.

Aerobic exercises you can perform at home include:

• Home video workouts
• HIIT workouts
• Walking, running, or cycling (around your neighborhood)

Aerobic Exercises to Do at a Gym

By joining a gym, you can access a variety of exercise equipment and receive guidance from fitness trainers. However, some drawbacks include membership fees and limited locations and hours.

Aerobic exercises you can do at the gym include:

• Running on the treadmill
• Cycling on a stationary bike
• Climbing steps on a stair machine

Aerobic Exercise Classes

One benefit of working out in a group setting is that it may help increase your motivation. Many people may also find the classes to be fun.

However, like the gym, there are costs to consider. Additionally, there may be less flexibility and a lack of personalization. Nonetheless, there are a variety of classes to choose from.

Cardio or aerobics classes may include:

How Much Aerobic Exercise Should You Do? 

Adults should participate in one of the following physical activity durations each week to promote optimal heart health and lower the risk of developing atherosclerotic cardiovascular disease (ASCVD):

• 150 minutes of moderate-intensity physical activity
• 75 minutes of vigorous-intensity physical activity
• An equivalent combination of moderate and vigorous physical activity

Exercise intensity is grouped into the following categories:

• Light intensity : Walking slowly, cooking, light housework
• Moderate intensity : Brisk walking (2.4-4.0 miles per hour), bicycling (5-9 miles per hour), dancing, active yoga, recreational swimming, gardening, vacuuming, raking leaves
• Vigorous intensity : Jogging, running, hiking, bicycling (more than 10 miles per hour), swimming laps, jumping rope, aerobics, weight lifting, stair climbing, shoveling snow

The "talk test" can be used to measure the intensity of your physical activity. If you are participating in a moderate-intensity activity, you should be able to talk but not sing during the activity. If you are participating in a vigorous-intensity activity, you should not be able to say more than a few words without needing to pause to take a breath.

How to Get Started 

Sedentary individuals should start slowly and gradually increase exercise intensity, duration, and frequency. This allows the heart, lungs, and muscles to acclimate to the change in physical activity. For those new to exercise, aerobic exercise can be divided into 10-minute sessions to help make exercise more doable and achievable. 

Shorter durations of physical activity of 10 minutes or less can be just as beneficial as longer durations greater than 10 minutes, as long as the total duration of exercise throughout the week remains the same. Fifteen 10-minute exercise sessions divided throughout the week, for example, can have similar benefits as five 30-minute sessions.

If you cannot meet these recommendations, it is typically better to participate in some form of exercise rather than no exercise unless your healthcare provider advises you to avoid physical activity for medical concerns.

Risks of Aerobic Exercise

While there are many benefits to aerobic exercise, risks may include musculoskeletal injuries such as sprains, strains, bone fractures, joint pain, muscle cramps, or soreness. Other risks may include arrhythmias , heart attack , rhabdomyolysis , bronchoconstriction , and sudden cardiac death .

Always consult with your healthcare provider before beginning or increasing any exercise program to ensure that your heart, lungs, and blood vessels are healthy enough to support the increased demands of aerobic exercise.

Aerobic exercise requires increased oxygen to supply working muscles, which causes your heart rate and breathing to increase. Aerobic exercise, also called “cardio,” involves physical activity performed over a prolonged period. Aerobic exercise includes walking, hiking, running, dancing, bicycling, and playing sports.

This type of exercise helps to improve your heart and lung function, increase circulation, and decrease elevated levels of blood pressure, cholesterol, and inflammation. When beginning or increasing your aerobic exercise, start slow and gradually increase over time. But, first, make sure your healthcare provider clears you.

Aerobic exercise is important to help maintain optimal heart health and lower the risk of developing inflammatory conditions that affect your entire body. Start off slowly and gradually increase your physical activity intensity, frequency, and duration to allow your body to adapt to the new activity.

National Geographic. Cellular respiration. 

Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system. World J Cardiol . 2017;9(2):134-138. doi:10.4330/wjc.v9.i2.134

Arnett DK, Blumenthal RS, Albert MA, et al. 2019 ACC/AHA Guideline on the primary prevention of cardiovascular disease: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines . Circulation . 2019;140(11):e596-e646. doi:10.1161/CIR.0000000000000678

Centers for Disease Control and Prevention. Measuring physical activity intensity .

Peterson DM. The benefits and risks of aerobic exercise . UpToDate .

By Kristen Gasnick, PT, DPT Dr. Gasnick is a medical writer and physical therapist based out of northern New Jersey.

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Aerobic exercise: top 10 reasons to get physical.

Regardless of age, weight or athletic ability, aerobic exercise is good for you. See why — then prepare yourself to get moving.

Regular aerobic activity, such as walking, bicycling or swimming, can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow. Then get moving and start reaping the rewards.

How your body responds to aerobic exercise

During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.

You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs.

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, natural painkillers that promote an increased sense of well-being.

What aerobic exercise does for your health

No matter your age, weight or athletic ability, aerobic activity is good for you. Aerobic activity has many health benefits. As your body adapts to regular aerobic exercise, you'll get stronger and fitter.

Consider the following 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.

Aerobic activity can help you:

1. Keep excess pounds at bay

Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.

2. Increase your stamina, fitness and strength

You may feel tired when you first start regular aerobic exercise. But over the long term, you'll enjoy increased stamina and reduced fatigue.

You can also gain increased heart and lung fitness and bone and muscle strength over time.

3. Ward off viral illnesses

Aerobic exercise activates your immune system in a good way. This may leave you less susceptible to viral illnesses, such as colds and the flu.

4. Reduce your health risks

Aerobic exercise reduces the risk of many conditions. These conditions include obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.

Weight-bearing aerobic exercises, such as walking, help lower the risk of osteoporosis.

5. Manage chronic conditions

Aerobic exercise may help lower blood pressure and control blood sugar. It can reduce pain and improve function in people with arthritis. It can also improve the quality of life and fitness in people who've had cancer. If you have coronary artery disease, aerobic exercise may help you manage your condition.

6. 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.

7. Keep your arteries clear

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.

8. Boost your mood

Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation. It can improve your mental well-being and your self-esteem. It can also improve your sleep.

9. Stay active and independent as you age

Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Exercise can also lower the risk of falls and injuries from falls in older adults. And it can improve your quality of life.

Aerobic exercise also keeps your mind sharp. Regular physical activity may help protect memory, reasoning, judgment and thinking skills (cognitive function) in older adults. It may also improve cognitive function in children and young adults. It can even help prevent the onset of dementia and improve cognition in people with dementia.

10. Live longer

Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly. They may also have a lower risk of dying of all causes, such as heart disease and certain cancers.

Take the first step

Ready to get more active? Great. Just remember to start with small steps. If you've been inactive for a long time or if you have a chronic health condition, get your doctor's OK before you start.

When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. Any physical activity is better than none at all.

The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day, five days a week, and reaping all the benefits of regular aerobic activity. You can gain even more benefits if you exercise more. Also aim to sit less and move more during the day.

Short of time? Try a high-intensity interval training workout and enjoy a great workout with similar benefits as a standard aerobic workout in less time. In interval training, you alternate between short periods of intense activity and longer periods of less intense activity.

Other options for aerobic exercise could include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing.

If you have a condition that limits your ability to participate in aerobic activities, ask your health care provider about alternatives. If you have arthritis, for example, aquatic exercises may give you the benefits of aerobic activity without stressing your joints.

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• Peterson DM. The benefits and risks of aerobic exercise. https://www.uptodate.com/contents/search. Accessed Nov. 9, 2021.
• AskMayoExpert. Physical activity (adult). Mayo Clinic; 2021.
• Benefits of physical activity. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/pa-health/. Accessed Nov. 9, 2021.
• Endurance exercise (aerobic). American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-aerobic. Accessed Nov. 9, 2021.
• Systrom DM. Exercise physiology. https://www.uptodate.com/contents/search. Accessed Nov. 10, 2021.
• Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed Nov. 10, 2021.
• Goldman L, et al., eds. Physical activity. In: Goldman-Cecil Medicine. 26th ed. Elsevier; 2020. https://www.clinicalkey.com. Accessed Nov. 11, 2021.
• Seidu S, et al. The importance of physical activity in management of type 2 diabetes and COVID-19. Therapeutic Advances in Endocrinology and Metabolism. 2021; doi:10.1177/20420188211054686.
• Valenzuela PL, et al. Exercise benefits on Alzheimer's disease: State-of-the-science. Ageing Research Reviews. 2020; doi:10.1016/j.arr.2020.101108.

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Benefits Of Aerobics Report

• To find inspiration for your paper and overcome writer’s block
• As a source of information (ensure proper referencing)
• As a template for you assignment

Aerobics is a type of physical exercise that involves rhythmic movements with stretching and strength-training routines aimed at improving all the aspects of fitness that include flexibility, muscular strength, and cardiovascular fitness. It is mainly carried out in a group setting, at the directions of an instructor, with background music. Nevertheless, individual performance with or without the accompaniment of music is often undertaken. Ideally, aerobics exercises performance is for at least 30 minutes a day, 20 minutes of which are used to make a performance at a taxing degree of intensity. Participants in the exercise perform various routines comprising of diverse dance-like exercises. Official classes of aerobics are designated into different levels depending on the fitness level of the participants. These exercises are energetic, vigorous, regular, and last long enough to offer essential health benefits to the body (“What is aerobic?” para 1).

The benefits of aerobic exercise are best realized by increasing the heart rate and practicing hard breathing for a prolonged period. For the period of the exercise, the body gives out more energy and transports more oxygen to the muscles. The heartbeat increases and fastens the flow of blood to the muscles and back to the lungs. This builds up the heart, improves its strength to pump blood more proficiently, and increases the rate of circulation of blood throughout the body.

Aerobic fitness is a vital asset in emergency crises such as earthquakes, floods, loss in the wilderness, and other bizarre situations. The capability of one to move out safely or to endure such conditions depends on one’s ability to walk, run, swim, climb, and carry out other activities (“Aerobic Fitness Information”).

Aerobic fitness is associated with the health of individuals. In the United States alone, more than 800,000 citizens die every year from heart-related complications (“Aerobic Fitness Information” para.1). These heart diseases are the number one cause of death in the United States. The risk factors for these complications include inactivity, high levels of cholesterol, excessive smoking, high blood pressure, and diabetes. Study after study has proved that inactivity is the predominant factor responsible for heart diseases. It is two times as crucial as high levels of cholesterol and four times more crucial than high blood pressure. Therefore, aerobic exercise lowers the risk of death due to heart attack and it is a proven method of rehabilitating individuals suffering from a heart attack.

Aerobic exercises play a role in conditioning the cardiovascular system that is composed of heat and the lungs. They increase the level of oxygen present in the body and enable the heart to utilize oxygen more efficiently. It improves aerobic endurance, muscular endurance, and an individual’s exercise capacity. These cardiovascular activities when done routinely assist in diminishing the onset of heart diseases (“Stop aging-Start Training” para.2).

It has been demonstrated through studies that cholesterol, triglycerides, and blood pressure levels can all be significantly lowered by undertaking regular cardiovascular conditioning. Reduction in high blood pressure levels has been reported even in people who already have been diagnosed as suffering from hypertension. One study particularly proved that the arteries lining (endothelium) in individuals who are aerobically active remained flexible, better able to grow and expand, and demonstrated an increased efficiency in the passage of blood platelets. Loss of this flexibility of artery lining often results in atherosclerosis and another type of heart disease (“Stop aging-Start Training” para.3).

Aerobic exercise is a vital factor during the growth and development of children and teenagers. It is also of the essence in the process of aging. The practice of aerobic fitness at the stages of active growth is an indication of a good development of the muscles, bones, and cardiovascular system. At old age, aerobic exercise is a fundamental evaluation of one’s physiological fitness. A 60-year-old person with elevated aerobic fitness may be perceived that he or is 15-20 years younger with respect to the situation of that individual’s different body systems. Moreover, they tend to have an increased life span. (“Aerobic fitness information”)

Aerobics fitness measures the capacity of one to maintain prolonged efforts, it establishes the level of fatigue that everyone gets along with in daily life. An aerobically fit person is capable of withstanding stress due to two uncommon environmental conditions: extreme heat, and high altitude. Persons who have undergone aerobic training are able to exercise much longer than untrained individuals are. These exercises boost the mood of an individual as they relieve the gloominess of depression, ease the tension linked with anxiety, and improve the relaxation of persons.

In order for weight to be lost, a calorie deficit must be created that increases the rate of burning of calories to exceed the quantities taken in. Engaging in activities that burn up high quantities of calories is an excellent way to undertake a calorie-controlled diet to assist in getting rid of the unwanted pounds in the body. As an example, 30 minutes of low-paced jogging utilizes about 300 calories of energy. This is possible of making a significant input towards realizing the essential calorie deficit for weight loss, or on the other hand, it can give one a bar of chocolate that one may feel less guilty about having a meal. Aerobic fitness is one of the best solutions when an individual wants to manage his or her weight. These exercises control the levels of blood sugar and increase the body’s metabolic rate hence is fundamental in burning more calories together with an improvement in the levels of energy of the individual.

Aerobic exercises are economical to perform. People do not need to deprive themselves of their last coins in their wallets since activities like walking, running, and many others are easy and involve fun to perform. Moreover, the body’s immune system increases on the undertaking of these activities. Unwanted diseases are eliminated from the body and significantly lower the problems associated with flu and colds alongside other health-related complications like diabetes, obesity, certain types of cancer, osteoporosis, and diseases of the heart. These activities improve the quality of sleep and refresh an individual’s next morning.

The superb medicine constantly tastes bitter. This can be illustrated by the example of aerobic fitness, which most of the time is underrated among the options when individuals are advised to carry them out to improve their health. How many people are aware that performing aerobic exercises is one of the proven best ways of maintaining a good healthy life? After the performance, one feels better about herself or himself and there is no one side effect associated with it. Aerobics fitness has many potential benefits that everyone should embrace in keeping the doctor away.

Works Cited

Aerobic Fitness Information. Universal fitness Tester. 1999. Web.

“Stop aging-Start Training.” Chera Wellness. 2009. Web.

“What is aerobic?” Aerobic.org. 2009. Web.

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Center For Fitness and Wellness

The importance of aerobic activity,  by: sam kurth.

Aerobic exercise is an important aspect of living a healthy lifestyle. Running, biking, swimming, and even walking can provide people with a host of health benefits that can last their entire lives. Consistent aerobic exercise not only improves cardiovascular health and performance, but can help build stronger bones, improve your sleep, and even extend your life.  Older individuals stand to reap the most health benefits from aerobic exercise. As people age it is common for them to experience chronic lifestyle ailments which can severely limit their ability to live an active lifestyle. Poor heart health can make it difficult to do daily activities and chores, and weak bones can make once enjoyable things like going for a walk in the park potentially dangerous. While conditions such as cardiovascular disease, bone loss, and heart attacks are terrible problems facing older adults, these can all be mitigated through regular exercise.

Regular aerobic exercise at a moderate intensity will, over time, lower both heart rate and blood pressure. Having a high blood pressure is linked to cardiovascular disease, and is a very common ailment in the United States. Many people are prescribed hypertension medication to control their blood pressure, but exercise can be a free and just as effective remedy. In addition, regular exercise can dramatically lower one’s risk for having a heart attack (Leon, 2005). Heart attacks are often sudden and potentially lethal, and pose a serious risk to older individuals.

In addition to these heart-healthy effects, high aerobic exercise can increase bone density. One study found that high intensity aerobic exercise in postmenopausal women ages 50 to 73 increased bone density in the hip by 2.2% over a 12 month period (Welsh & Rutherford, 1996). Postmenopausal women are particularly vulnerable to dramatic bone loss which can hinder everyday living, and turn once relaxing activities into potentially dangerous tasks. This study only found this change if high impact exercises were used, such as stepping and jumping, though.

Insomnia is another condition which hinders the lives of millions of people, and it too can be mitigated through exercise. Insomnia comes in many forms, but is generally characterized by reduced amounts of sleep, and worse quality sleep that is often interrupted by bouts wakefulness. Insomnia is often difficult to treat, with sleeping medications being costly and often causing dependence.

However, one study done in the Sleep Medicine journal found that for insomniac adults age 55 and older, engaging in exercise not only improved sleep quality and length, but improved daytime functioning and reduced depressive symptoms (Reid et. al. 2010). Similar improvements in sleep have been found across all age ranges, including college students. This is yet another example of how leading a healthy lifestyle can help treat chronic health problems.

The final and most compelling reason to do aerobic exercise regularly is because it can make people live longer. By lowering the risks of having heart disease and heart attacks, and allowing people to live more active lifestyles, regular exercise can actually extend people’s life expectancy. Meeting basic exercise guidelines can increase an individual’s life expectancy by several years (Gremeaux et. al. 2012).

Aerobic activity is by far one of the best ways to live a longer, healthier life. Risks for chronic lifestyle diseases like hypertension and cardiovascular disease are dramatically cut down by 30 minutes of moderate intensity exercise (just walking) on most days of the week. In addition the likelihood of suffering a heart attack decreases drastically, bone density can reach healthier levels, and even sleep can benefit. Decades of research and mountains have science have proven that regularly exercise can improve essentially every aspect of your life, including its length. The price of living a longer, healthier, happier life is just 150 minutes of movement per week, so put on some sneakers and hit the pavement today.

Gremeaux, V., Gayda, M., Lepers, R., Sosner, P., Juneau, M., & Nigam, A. (2012). Exercise and longevity. Maturitas, 73(4), 312-317. doi:10.1016/j.maturitas.2012.09.012

Leon, A. S. (2005). Cardiac Rehabilitation and Secondary Prevention of Coronary Heart Disease: An American Heart Association Scientific Statement From the Council on Clinical Cardiology (Subcommittee on Exercise, Cardiac Rehabilitation, and Prevention) and the Council on Nutrition, Physical Activity, and Metabolism (Subcommittee on Physical Activity), in Collaboration With the American Association of Cardiovascular and Pulmonary Rehabilitation. Circulation, 111(3), 369-376. doi:10.1161/01.cir.0000151788.08740.5c

Reid, K. J., Baron, K. G., Lu, B., Naylor, E., Wolfe, L., & Zee, P. C. (2010). Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Medicine, 11(9), 934-940. doi:10.1016/j.sleep.2010.04.014 Reid, K. J., Baron, K. G., Lu, B., Naylor, E., Wolfe, L., & Zee, P. C. (2010). Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Medicine, 11(9), 934-940. doi:10.1016/j.sleep.2010.04.014

Welsh, L., & Rutherford, O. M. (1996). Hip bone mineral density is improved by high-impact aerobic exercise in postmenopausal women and men over 50 years. European Journal of Applied Physiology, 74(6), 511-517. doi:10.1007/s004210050108

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Essay on Exercise in 500+ Words for Students in English

• Updated on  
• Jun 25, 2024

What are your physical fitness goals? How much do you weigh? Do you plan on running a marathon next year? The goal of all these questions is different but they involve a set of similar activities; Exercises. Physical exercises are activities that improve or maintain physical fitness and overall health. Engaging in exercise helps individuals stay physically fit and promotes mental well-being. Today, we will discuss an essay on exercise for students to highlight its importance and benefits.

Table of Contents

• 1 Why do we Exercise?
• 2 Types of Exercise
• 3 Should We Make Exercise a Habit?

Why do we Exercise?

Exercise is like any activity that requires physical effort and helps maintain physical fitness and overall health. When we exercise, our bodies undergo numerous physiological changes, such as an increase in heart rate, which further pumps more oxygen-rich blood to our muscles. This delivery of oxygen further benefits the muscles’ ability to perform efficiently and helps improve cardiovascular perseverance. 

The above effects further lead to improvements and long-term adaptations in our bodies. Further regular exercise also leads to: 

• Regular exercise helps reduce the risk of heart disease and improves cardiovascular health conditions. 
• Methodical exercise benefits in strengthening the muscles and making them more resistant to fatigue.
• Weight-bearing exercises help restore bone formation and reduce the risk of osteoporosis. 
• Exercise can improve insulin sensitivity and help regulate blood sugar levels. 

As per the study published in The Lancet Psychiatry in 2018, people who exercised were found with 43.2 percent fewer days of poor mental health than those who did not exercise. The numbers are sufficient enough to elaborate on the powerful link between physical activity and the importance of mental health in our lives.

Quick Read: Essay on Athletics

Types of Exercise

Now, as you come to know about the importance of exercise in our daily lives, similarly, it should also be noted that not all exercises are equally effective. Different physical activities offer unique benefits. 

To understand it more, let us learn about some main categories of exercises:

1. Aerobic exercise: Aerobic exercise is also known as cardiovascular exercise. This physical activity helps increase heart rate and breathing. Examples of aerobic exercise include running, cycling, swimming, and brisk walking. It is important to know that Aerobic exercise is an excellent workout for cardiovascular health and calorie burning.

2. Strength Training: A strength training exercise that works against resistance to build muscle strength. This type of exercise includes weightlifting, bodyweight training, and resistance band workouts. Strength training is important for the growing age as it helps maintain muscle mass. 

3. Flexibility Exercises: Flexibility exercises include stretching and practicing yoga. These physical activities improve in range of motion, reduce the risk of injury, and also help in the relaxation of muscle tension. 

4. High-Intensity Interval Training (HIIT): HIIT involves exercises of intense activity followed by periods of rest or lower-intensity workouts. This type of exercise is highly effective for improving fitness and burning calories in a short amount of time. 

Quick Read: International Olympic Day Essay

Should We Make Exercise a Habit?

Although we all know the benefits of exercise, many people still struggle to make it a regular part of their lives. To overcome this hurdle, here are some strategies that could help one make exercise a regular habit.

• Begin your workouts with goals that can be easily achieved. Doing 10 minutes of exercise a day is better than none. 
• Find activities that you enjoy. Doing exercise does not mean going to the gym. Dancing, hiking, or sports serve the same purpose that is counted as exercise.
• Schedule your exercise like any other important appointment in your daily schedule. Mark your calendar and stick to it.
• Find friends or a team to exercise with. Support of social groups increases one´s motivation and makes exercise more enjoyable.
• The market is full of fitness applications. Find a fitness app and wearable devices that help keep track of your progress and motivate you. 
• 75 to 150 minutes per week of aerobic exercise and 150 to 300 minutes of moderately intense aerobic activity help reduce the mortality of cardiovascular disease by 22% to 31%

Exercise is a powerful tool that not only helps one physically but mentally. Understanding the benefits of exercises, exploring the types of workouts, and developing strategies for doing regular aerobics helps enhance one´s well-being. 

Either go for a brisk walk or do a yoga session, find whatever works for you. Physical activity should be a joyful part of your daily life and trust that your body and mind will thank you for it. 

Also Read: Essay on Fitness

Ans: We all have physical fitness goals and every type of exercise can help us achieve our goals. Exercise keeps us healthy, strong, and energetic. Further, it improves one´s mood, helps in sleeping better, and reduces the risk of health diseases. 

Ans: Exercise improves focus and memory. Workouts help boost self-confidence and lessen the symptoms of anxiety and depression. 

Ans: Exercise strengthens one body, improves the health of the heart, and maintains a healthy weight. It increases energy, boosts flexibility, and strengthens the immune system.

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Deepika Joshi

Deepika Joshi is an experienced content writer with educational and informative content expertise. She has hands-on experience in Education, Study Abroad and EdTech SaaS. Her strengths lie in conducting thorough research and analysis to provide accurate and up-to-date information to readers. She enjoys staying updated on new skills and knowledge, particularly in the education domain. In her free time, she loves to read articles, and blogs related to her field to expand her expertise further. In her personal life, she loves creative writing and aspires to connect with innovative people who have fresh ideas to offer.

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• World J Cardiol
• v.9(2); 2017 Feb 26

Aerobic vs anaerobic exercise training effects on the cardiovascular system

Correspondence to: Timothy J Vittorio, MS, MD, St. Francis Hospital - the Heart Center ® , Center for Advanced Cardiac Therapeutics, 100 Port Washington Blvd., Roslyn, NY 11576, United States. moc.liamtoh@oirottiv_t

Telephone: +1-516-6292166 Fax: +1-516-6292094

Physical exercise is one of the most effective methods to help prevent cardiovascular (CV) disease and to promote CV health. Aerobic and anaerobic exercises are two types of exercise that differ based on the intensity, interval and types of muscle fibers incorporated. In this article, we aim to further elaborate on these two categories of physical exercise and to help decipher which provides the most effective means of promoting CV health.

Core tip: As the association between physical inactivity and the increased risk of cardiovascular morbidity solidified, further data and studies supported the advantages of exercise on physical well-being. Anaerobic and aerobic exercise have a favorable effect on lipid metabolism, anaerobic exercises have been shown to have a positive influence on the lipid profile.

INTRODUCTION

More than 250000 yearly deaths in the United States are attributed to cardiovascular (CV) disease resulting from a lack of physical activity. On the other hand, physical inactivity is estimated to cause 30% of ischemic heart disease[ 1 ]. The association between physical inactivity and CV disease gained a foothold in the medical community in 1996, when the American Heart Association (AHA) published information advocating the benefit of physical exercise in regards to improvements in hemodynamic, hormonal, metabolic, neurological and respiratory function[ 2 ]. As the association between physical inactivity and the increased risk of CV morbidity solidified, further data and studies supported the advantages of exercise on physical well-being. The 2010 recommendations by the World Health Organization (WHO) provided activity recommendations based on three different age groups: Ages 5-17, 18-64, and > 64 years of age. In the age group of 5-17 years, individuals should accrue at least 60 min of moderate activity daily. Those in the group of 18-64 years should perform at least 150 min of moderate activity or at least 75 min of vigorous activity throughout the week. Finally, individuals above the age of 65 years are recommended similar length and intensity exercise programs as the prior group, but with a focus on activities to help enhance balance and to prevent falls[ 3 ].

The inherent advantages of physical exercise stem from an increase in the cardiac output and an enhancement of the innate ability of muscles to extract and to utilize oxygen from the blood. This benefit is further compounded by the benefit physical exercise has on high-density lipoprotein cholesterol (HDL-C)[ 4 ], adipose tissue distribution[ 5 ], increased insulin sensitivity[ 6 ], improved cognitive function[ 7 ], enhanced response to psychosocial stressors[ 8 ], as well as determent of depression[ 9 ]. With the benefit of physical exercise well established, the question remains which type of exercise provides the most effective and efficient means to help deter CV disease.

A recent meta-analysis published showed a decrease in the risk of all CV outcomes and diabetes mellitus incidence with increasing levels of physical activities[ 10 ]. Another meta-analysis suggested that high level of leisure time physical activity had a beneficial effect on CV health by reducing the overall risk of incident CHD and stroke among men and women by 20% to 30%, while moderate level of occupational physical activity might reduce 10% to 20% risk of CVD[ 11 ].

Furthermore, cardiac rehabilitation, which is physical exercise based, is a promising field which showed a favorable outcome among patients with heart failure and post-CVD events[ 12 , 13 ].

AEROBIC EXERCISE

The American College of Sports Medicine (ACSM) defines aerobic exercise as any activity that uses large muscle groups, can be maintained continuously and is rhythmic in nature[ 10 ]. As the name implies, muscle groups activated by this type of exercise rely on aerobic metabolism to extract energy in the form of adenosine triphosphate (ATP) from amino acids, carbohydrates and fatty acids. Examples of aerobic exercise include cycling, dancing, hiking, jogging/long distance running, swimming and walking. These activities can best be accessed via the aerobic capacity, which is defined by the ACSM as the product of the capacity of the cardiorespiratory system to supply oxygen and the capacity of the skeletal muscles to utilize oxygen[ 14 ]. The criterion measure for aerobic capacity is the peak oxygen consumption (VO 2 ), which can be measured either through graded exercise ergometry or treadmill protocols with an oxygen consumption analyzer or via mathematical formulas. The value of peak VO 2 can be appreciated by a study performed by Vaitkevicius et al[ 15 ], in which the VO 2max was calculated along with other dimensions, to conclude that higher physical conditioning status was directly correlated with reduced arterial stiffness.

Various studies have been published that prove the advantages of aerobic exercise in reversing and preventing CV disease. In 2002, Wisløff et al[ 16 ] were the first to show the benefit of aerobic training in the myocardium after an ischemic event. Their study was performed on adult female Sprague-Dawley rats, which were placed into groups categorized based on induced myocardial infarctions (MI) with and without exercise and controls with and without exercise. Their results showed a 15% reduction in the left ventricle (LV) hypertrophy post-infarction, as well as 12% and 20% decreases in myocyte length and width, respectively, with aerobic exercise. Furthermore, a 60% improvement was noted in myocardial contractility in subjects with a MI who were assigned to the training group, suggesting enhanced myocardial Ca 2+ sensitivity. They were able to conclude the beneficial effects of aerobic training on cardiac remodeling and myocardial contractility[ 16 ].

The effect of aerobic exercise were confirmed in human subjects when Wisløff et al[ 17 ] published another study five years later, which incorporated human subjects with post-MI heart failure. Subjects were enrolled in aerobic interval training (AIT), moderate continuous training (MCT) or a control group. The AIT group showed a 46% increase in peak VO 2 , which correlated with a 60% increase in the maximal rate of Ca 2+ reuptake in the sarcoplasmic reticulum in the skeletal muscles. Additionally, cardiac remodeling was evident in humans, much like the rat subjects in the previous study, as LV diameters declined and LV volumes increased in both the diastolic and systolic phases. Moreover, systolic function was noted to increase by 35% in the AIT group[ 17 ], thereby further strengthening the advantages of aerobic exercise.

Furthermore, aerobic exercise has been shown to have a positive impact on other dimensions of CV health. Several studies have shown that aerobic exercise improves the lipid profile, particularly increasing the HDL-C[ 18 ]. In an Australian study, aerobic exercise led to a small but statistically significant reduction in total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C) and triglycerides (TG) ranging in a span of 0.08 mmol/L to 0.10 mmol/L. They also showed an increase in HDL-C with their aerobic exercise program of about 0.05 mmol/L[ 19 ]. Similar results have been documented in children and adolescents, as well[ 20 ]. In a meta-analysis conducted by Kelley et al[ 21 ], it was concluded that aerobic exercises contributed to a statistically significant 9% increase in HDL-C and an 11% decline in TG, but no statistically significant changes in TC and LDL-C.

A positive correlation between biochemical signal markers, such as endothelin-I (ET-1) and aerobic exercise was recently speculated by several studies. Vascular endothelial cells produce ET-1, which functions as a vasoconstrictor[ 22 ] and promoter of atherosclerosis[ 23 ]. Maeda et al[ 24 ] were able to demonstrate a statistically significant positive linear correlation of increasing age with rising levels of ET-1. They were also able to exhibit a visible reduction in ET-1 levels after a 3 mo aerobic exercise regimen[ 24 ].

While aerobic exercise appears to have some beneficial effects, its contribution is limited on frequency and quantity. A very recent publication by a Danish group was able to represent what they called a “U shaped association” between aerobic exercise and mortality. Their research quantified 1 to 2.4 h of exercise over 2 to 3 times per week as the optimal quantity and frequency standard of aerobic exercise to promote improved health. Interestingly, they quantified any amount above that standard as being indifferent to the mortality risk, as that of sedentary individuals[ 25 ].

ANAEROBIC EXERCISE

Anaerobic exercise has been defined by the ACSM as intense physical activity of very short duration, fueled by the energy sources within the contracting muscles and independent of the use of inhaled oxygen as an energy source[ 14 ]. Without the use of oxygen, our cells revert to the formation of ATP via glycolysis and fermentation. This process produces significantly less ATP than its aerobic counterpart and leads to the build-up of lactic acid. Exercises typically thought of as anaerobic consist of fast twitch muscles and include sprinting, high-intensity interval training (HIIT), power-lifting, etc . Sustained anaerobic metabolism, in other words, anaerobic exercise, causes a sustained increase in lactate and metabolic acidosis and this transition point is referred to anaerobic threshold (AT)[ 26 ]. AT can be directly measured via frequent blood samples measuring the blood lactate level during a graded-exercise regimen. Once the blood lactate values are plotted, the point at which the curve makes a sudden sharp incline represents the AT. Other methods include portal lactate analyzers and mathematical formulas involving heart rate (HR).

Similar to aerobic exercise, anaerobic exercise may exert a potentially beneficial influence on the CV system. In a Turkish study completed by Akseki Temür et al[ 27 ], the effects of anaerobic exercise were evaluated with a member of the natriuretic peptide family, known as C-type natriuretic peptide (CNP). CNP is synthesized by the endothelium and offers a protective effect through its effects on the vascular tone of blood vessels, as well as exerting antifibrotic and antiproliferative properties. It produces a hyperpolarization effect on the smooth muscle layer of blood vessels, which causes vasodilatation[ 28 ]. CNP has also been reported to exert its nonproliferative effects on cardiac fibroblasts to help prevent cardiac aging through LV fibrosis via the cyclic guanosine monophosphate (cGMP) pathway[ 29 ]. In this study, twelve healthy young male subjects were divided into two groups based on their previous history of exercise. Once categorized into groups, the subjects were asked to participate in a thirty second high intensity exercise program, which encompassed the anaerobic exercise factor. Blood samples were obtained from the subjects before exercise and then one minute, five minutes and thirty minutes after exercise and were tested for the levels of aminoterminal proCNP (NT-proCNP), a biologically inactive peptide of CNP. The results showed a statistically significant increase of NT-proCNP level in the five minute mark post-exercise in the physically active group after anaerobic exercise.

Similar to aerobic exercise and their favorable effect on lipid metabolism, anaerobic exercises have been shown to have a positive influence on the lipid profile. A small European study composed of 16 obese subjects was able to show the increased benefits of an aerobic workout followed by anaerobic training, as compared to aerobic training alone. Subjects who underwent core training with both aerobic and anaerobic exercises showed a larger reduction in non-esterified fatty acids. The same group was also found to have the greatest reduction in their body mass index (BMI)[ 30 ].

There are speculations about disadvantages of such an exercise program. One such shortcoming was brought to light by an Iranian study published by Manshouri et al[ 31 ], which concluded that anaerobic training led to a significant reduction in human growth hormone (HGH). It has long been theorized that long-standing HGH deficiencies can attribute to CV morbidity and mortality through the development of premature arthrosclerosis. HGH deficiency has been shown to result in higher BMI and TG, lower concentrations of HDL-C, as well as the development of hypertension (HTN)[ 32 ]. Furthermore, cardiac structure is affected in HGH deficient subjects, as manifested by reduced LV posterior wall thickness, smaller LV mass index and compromised LV ejection fraction (LVEF)[ 33 ]. The exact mechanism of action for such changes remains to be determined.

With the high incidence of CV disease worldwide, it is an irrefutable notion that exercise helps deter CV morbidity and mortality. Both aerobic and anaerobic exercises have unique and collective positive correlations towards improved CV health. Despite all the research, further studies are still warranted to delve further into the impact that both aerobic and anaerobic exercise may have on human physiology to unequivocally determine if there is superiority of one type of exercise over another.

Conflict-of-interest statement: None.

Manuscript source: Invited manuscript

Specialty type: Cardiac and cardiovascular systems

Country of origin: United States

Peer-review report classification

Grade A (Excellent): 0

Grade B (Very good): B

Grade C (Good): C

Grade D (Fair): D

Grade E (Poor): 0

Peer-review started: September 14, 2016

First decision: October 21, 2016

Article in press: December 9, 2016

P- Reviewer: Cosmi E, Omboni S, Schoenhagen P S- Editor: Ji FF L- Editor: A E- Editor: Lu YJ

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What is aerobic exercise.

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            Aerobic exercise is vital to staying healthy and fit. The benefits that it offers are many, helping a person achieve physical and even emotional fitness. Aerobic literally means "with oxygen." Aerobic exercise includes any activity that uses large muscle groups and can be done continuously over a period of longer than five minutes. Aerobic exercise increases one's heart rate and expands the lungs. Promoting general fitness, aerobic exercise conditions one's cardiovascular and respiratory systems, as well as increases one's endurance. An aerobically-fit individual has more stamina, and thus can work longer and more vigorously than one who is not as fit. As exercise becomes more frequent, the endurance of a person escalates. Besides this, it has also been proven that it reduces stress, increases oxygen flow, strengthens nervous and immune systems, provides more energy, and gives one a sense of well-being. In order to maintain one's health, it is recommended to exercise five times a week, for at least thirty minutes. One's heart rate should be at sixty to ninety percent of an age-specific maximum heart rate in order to achieve fitness. One's daily schedule should include cardiovascular activity such as housework, gardening, walking, etc. Most doctors agree that walking is a great tool for fitness, as it can give a better workout than most gym machines. Also, it does not require equipment, and it has the least risk of injury than any other aerobic exercise. Another aerobic exercise, swimming, aids the joints, and is a balanced muscular workout that can promote relaxation. Cycling builds leg muscles. There is a numerous variety of aerobic activities that can suit nearly any person's goals and abilities. Aerobic exercise builds up an individual in strength, endurance, and well-being, and therefore should be a top priority for most people. .             

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