Aside from dieting and physical exercise, a major component of any weight loss program is Cardiovascular exercise or commonly known as Aerobic exercise. Aerobic (meaning- with oxygen) exercise is a cardiovascular physical activity that tends to improve respiratory circulation and increase heart rate by about 60 to 80%; thereby increasing oxygen supply to the muscles through the blood stream. It also increases production of HDL (good) cholesterol due to increased oxygen supply in the blood vessels.
Blood stream oxygen supply increases metabolism that helps calories burn faster. In case of aerobic exercises, the increase is 140% faster. Calories are burned during deep breathing, physical activities and during muscle building. But if calories are not burned; it will help store more fats that leads to more weight and obesity. Cardiovascular exercises will also help maintain stronger heart and lungs; likewise stronger muscles and increased bone mass.
Running, jogging, dancing, walking, tennis, golf, skiing, basketball, volleyball, boxing, swimming and others are considered cardiovascular activities. These speed up heart rate that leads to deeper paced breathing and faster metabolism. During these activities endorphins are released by the brain that induces a feeling pleasant well being.
To produce best weight loss results, Aerobic exercise needs to be done at least 30 minutes per session, three times a week; and must be done continuously and not sporadically. Experts suggest letting the muscles rest for about 2 days per session. They also advise that if the body gets used to certain exercises, the body will tend not to react satisfactorily, as it used to be. Aerobic exercises must vary from time to time. Experts also reminded that during the process of losing weight, the muscles must be toned, through resistance training exercises. Skin tends to become loose as your weight drops.
Although an extended session of 30 to 45 is advised for those who want to lose weight fast; this could be substituted by a low intensity walk for 20 minutes the following morning, and a 15-minute swim in the evening- or any similar light exercises.
Cardiovascular exercises, aside from being an effective means of losing weight; also helps to improve your well-being in terms of appearance and health-wise. It is known also to make you feel better.
Cardiovascular exercise after a full meal could result into gastric discomfort. You must allow 1 to 2 hours before you indulge in any aerobic exercise.
Pollutants can also have adverse effects on the body. This is one concern, if you exercise outdoors or near big cities. Some common ones include ozone, carbon monoxide, and sulfur dioxide. Ozone produced by motor vehicle exhausts in combination with ultraviolet light might affect your lungs during exercise.
Hot weather affects the results of the exercise also. Health risk of a cardiovascular exercise increases due to heat stress. If you are new to a hot place, let your body acclimatize for 1 to two weeks first, before doing strenuous exercises. You must tone down on your training while monitoring your heart rate.
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