The Benefits of Aerobic Exercise
Aerobic exercise is any form of physical activity that increases heart rate, deepens breathing and generates heat within the body. These three factors will melt fat, burn calories and improve circulation and the absorption of oxygen. They also contribute to a boost in mental clarity, improvements in mood, lowering stress, enhanced endurance and a reduction in fatigue. You will also notice an increase in the quality of sleep as well. While strength training helps to increase muscle mass, aerobic exercise is just as important in order to “get the juices flowing”.
Good for Heart Health
The heart is a muscle that needs to be exercised on a regular basis in order to circulate blood through the body as efficiently as possible. A heart that is strong is also less likely to be stressed under trying circumstances. Aerobic exercises get the heart pumping faster than when at rest, and this is the best way to increase its strength. As it pumps blood through the body more efficiently, cells have better access to nutrients, oxygen and waste-removal processes. All of this translates into more energy, less stress and better physiological health.
Good for the Mind
Aerobic exercise releases chemicals in the brain that promote a sense of well-being while also boosting mental clarity. You can also benefit from an improvement in memory, being able to think quickly on your feet, overcoming addiction and withdrawal and boosting creativity. These are just a few examples of numerous benefits that can make coping with survival situations a lot more manageable and productive.
Developing an aerobic exercise program does not need to be a complicated process. All you really need to do is get moving. Don’t worry about buying into programs and systems, obtaining equipment or getting a gym membership. An hour a day of brisk walking, 30 minutes of jump roping, jumping jacks or even dancing will be more than enough to get you started on the right foot.
There are a few key principles to consider as you are settling into an aerobic exercise program. First, the emphasis is on time and consistency as opposed to intensity that is commonly associated with doing a set amount of reps with weights. You want to ease into a schedule where you are working up a sweat for at least 30 minutes per day. This doesn’t need to be intense running or long periods of time on the treadmill. However, you want to get your heart rate up to between 90 and 120 beats per minute and keep it there for maximum effect.
Secondly, you will quickly build tolerance and plateau as your heart and body adapt to your new exercise regimen. This means that you will have to work harder to get the same benefits over time. However, this also means that your heart is getting a lot stronger and doesn’t need to work as hard to pump blood through your system.
You will also notice that you quickly burn fat through aerobic exercise as it melts away from the heat that is generated within the body. However, you will also have kick up the intensity or duration of your exercises over the course of time to keep burning fat at the same rate.
You may feel tired and sore after the first couple of sessions, but these symptoms are only temporary, and they will be quickly be replaced with a sense of well-being, strength and endurance. Work through the first few days and you will soon find yourself craving and wanting to get moving and work up a sweat more and more.
Consider aerobic exercise as an integral component of your survival preparedness strategy, and develop a routine now so that you will be able to reap the benefits later. It requires minimal effort, and you will be amazed at how quickly your health and well-being will improve once you get started.