It is inherently important to establish and maintain a consistent state of physical fitness for both health and performance. Exercise is a powerful medicine, it can improve the span and quality of life, decrease the risk of several diseases, and alleviate mental anxiety and depression as well as enhance human performance in athletic and occupational fields. The American College of Sports Medicine (ACSM), the American Heart Association (AHA), and the U.S. Centers for Disease Control and Prevention (CDC) recommend that every adult perform cardiorespiratory endurance exercise at moderate intensity 30 minutes a day/5 days a week or at vigorous intensity 20 minutes a day/3 days a week and accomplish 8 to 10 muscular strength exercises, 8 to 12 repetitions of each exercise, twice a week.
Health related components of fitness are cardiorespiratory endurance, body composition, muscular strength, endurance and flexibility-mobility-stability. In this particular blog, we will highlight the benefits of cardiorespiratory endurance, which includes our ability to perform large muscle, dynamic, moderate to high intensity exercise for prolonged periods.
Common cardiorespiratory exercises include walking, swimming, jogging, cycling or dancing, and can be accomplished with gym equipment such as treadmills, stationary bikes, and elliptical machines, or without any equipment, like jogging, running and/or swimming. Some potential benefits are-
HEART
Cardio/Aerobic (originating from Greek terminology aero (air) + bios (life), aerobic means requiring free oxygen for life), plays an important role in strengthening our heart muscles by improving blood flow to the heart and reducing the resting heart rate. It also reduces the risk of heart disease increasing the levels of HDL cholesterol (good cholesterol) and reducing the levels of triglycerides, thus reducing the risk of clogged arteries and plaque formation.
Lower blood pressure and cholesterol can be reached by aiming for 40 minutes of moderate to vigorous-intensity aerobic workout between 3 and 4 times each week.
MUSCLE/OXYGEN TRASNPORT
The energy demand generated during cardiorespiratory (aerobic) exercises help to strengthen our muscles and facilitate the flow of air. It also improves oxygen transportation throughout the body because of increased blood circulation.
COGNITION
Human brain starts losing tissue after age 30. Research have found that cardio workout leads to release of endorphins (the feel-good chemicals) making us feel cheerful, and energetic throughout the whole day, avoiding energy dips and mood-swings. It helps us reduce stress, improve cognition, and increase productivity.
In MRI scans of older individuals, participants in studies with higher cardiovascular fitness levels showed fewer reductions in the frontal, parietal, and temporal areas of the brain.
BLOOD SUGAR
Aerobic exercises helps maintain blood sugar levels by lowering Hb A1C levels and increase insulin response.
IMMUNE SYSTEM
According to researchers at Pennsylvania State University, regular and moderate aerobic exercise increases certain antibodies in the blood known as immunoglobulins. Ultimately, boosting our immune system and help us fight germs protecting us from minor illnesses such as cold and flu.
CHRONIC PAIN
Chronic low back pain can be managed with low-impact activities such as swimming, aqua aerobics that helps improve function and endurance of musculoskeletal system.
SLEEP AID
Individuals with chronic sleep issues were effectively treated for insomnia by following a regular 16-week aerobic exercise program combined with sleep hygiene education. The participants in this study reported better sleep quality and improved mood.
Exercising too close to bedtime negatively affect the sleep (difficult to sleep). Instead, try to finish your workout routines at least two hours before bedtime.
WEIGHT REGULATION
Diet and exercise are building blocks to weight loss. Research on overweight participants asked to maintain their regular diet and engage in a prescribed exercise sessions (5 times a week/10 months) resulted in a significant weight loss, for both men and women. Walking, jogging, running outside or on a treadmill can help with weight regulation.
References:
Snoek, J. A., Van Berkel, S., Van Meeteren, N., Backx, F. J., & Daanen, H. A. (2013). Effect of aerobic training on heart rate recovery in patients with established heart disease; a systematic review. PloS one, 8(12), e83907.
Lee, S., Deldin, A. R., White, D., Kim, Y., Libman, I., Rivera-Vega, M., … & Arslanian, S. (2013). Aerobic exercise but not resistance exercise reduces intrahepatic lipid content and visceral fat and improves insulin sensitivity in obese adolescent girls: a randomized controlled trial. American journal of physiology-endocrinology and metabolism, 305(10), E1222.
Denison, H. J., Syddall, H. E., Dodds, R., Martin, H. J., Finucane, F. M., Griffin, S. J., … & Aihie Sayer, A. (2013). Effects of Aerobic Exercise on Muscle Strength and Physical Performance in Community‐dwelling Older People from the Hertfordshire Cohort Study: A Randomized Controlled Trial. Journal of the American Geriatrics Society, 61(6), 1034-1036.
Erickson, K. I., & Kramer, A. F. (2009). Aerobic exercise effects on cognitive and neural plasticity in older adults. British journal of sports medicine, 43(1), 22-24.
Ezema, C. I., Onwunali, A. A., Lamina, S., Ezugwu, U. A., Amaeze, A. A., & Nwankwo, M. J. (2014). Blood glucose response to aerobic exercise training programme among patients with type 2 diabetes mellitus at the University of Nigeria Teaching Hospital, Enugu South-East, Nigeria. Sahel Medical Journal, 17(2), 54.
Woods, J. A., Ceddia, M. A., Wolters, B. W., Evans, J. K., Lu, Q., & McAuley, E. (1999). Effects of 6 months of moderate aerobic exercise training on immune function in the elderly. Mechanisms of ageing and development, 109(1), 1-19.