Health and Fitness

Aerobic means in the presence of oxygen. Aerobic exercises strengthen your cardiovascular system which allows oxygen to be efficiently delivered to the muscles. By improving the way the body consumes oxygen, aerobic exercise increases the ability of muscles to metabolize fat. Aerobic exercise has many benefits besides burning calories. It provides the body with energy by increasing the number of mitochondria in the cells, increases circulation, reduces the risk of heart disease and cancer, improves the quality of sleep, reduces stress and increases life span. As the body adapts to aerobic exercise, the number of capillaries in the muscles increase, allowing oxygen to be delivered to the muscles and carbon dioxide to be removed in a more efficient way.

Many people focus on aerobic exercise because it burns calories at a fast rate, so they think it is the best way to lose fat. In order to burn 1 pound of fat you must burn 3,500 calories. Participating in aerobic exercise can burn up to 1000 calories per hour depending on the type and intensity of the exercise. Aerobic exercise with a decreased calorie diet will do little to help you lose fat permanently. Adequate nutrition is important since body proteins can be used when macronutrient reserves are low, leading to loss of muscle mass and a decrease in metabolic rate. Sufficient calories and protein must be available in order for muscle fibers to increase in size. Aerobic exercises must be combined with strength training to get the most benefit. Strength training exercises provide many benefits, they improve body composition, increase muscle mass, improve bone density and strengthen the musculoskeletal system. By increasing muscle mass, metabolism increases as well, even while at rest, allowing the body to burn fat more efficiently.

Interval training has become very popular, by alternating bursts of intense activity with intervals of lighter activity you can incorporate both aerobic and anaerobic exercise. The benefits of interval training are that it can burn more calories in less time, while improving fitness and stamina. Interval training can keep your workouts exiting since you keep switching from one exercise to another. You can alternate sprinting with jogging or walking, the stationary bike or treadmill with squats. The combinations are endless.

When the body's need for energy increases, lipid mobilization (the breakdown and release of fatty acids into the blood) takes place. During exercise our bodies produce hormones that send signals to fat cells, letting them know that the muscles will need energy, and making fat available to be burned.
The health benefits of exercise are endless. Exercise decreases resting heart rate and blood pressure, decreases the risk of diabetes by improving insulin sensitivity, produces endorphins which give you a feeling of wellbeing, prevents osteoporosis and improves sexual function.

By adhering to a healthy eating plan and combining aerobic and strength training exercises yow can build muscle, burn more calories and lose fat permanently.

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I'm a specialist in fitness nutrition,personal trainer,author,dietetic technician and an R.N.