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What aerobic equipment is involved?Rowers, treadmills, bikes, and cross-country skiers are all effective if you use them! There is some suggestion that some people are more inclined to exercise at home with equipment than at the gym or a class. This is a personal choice and it varies for everyone, and so you need to experiment until you find what works best for you. Some people prefer to go to the gym while others are perfectly content to work out at home on their own equipment in front of their own TV. TV can make the time pass quickly, and so can your favorite movie, music, scholarly courses taught by professors, or books on tape (see resources for online vendors).
There are two basic types of exercises, strength training Exercises and aerobic exercises. Aerobic exercises increases your heart rate through rapid movement of large muscles. The two type of aerobic exercises are: Weight-bearing � such as walking jogging or skipping, this sort of exercise is where muscles will work against the force of gravity. The other is Non-weight-bearing � gravity is non existent in this type of exercise, these are exercises such as swimming or riding a bike. Strength training exercises are used mainly to increase the tone, power and efficiency of the muscles by toning isolated muscles against resistance.
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Aerobic exercise is believed by many scientists to be the single best predictor of weight maintenance. You can lose weight without exercise by reducing your caloric intake enough so that you use more calories than you consume, but it takes a regular dose of exercise to keep your weight off. How much is not clear, but somewhere between 40 minutes of vigorous exercise several times per week to 75 minutes of moderate intensity exercise five or more days per week is probably about right. Your mileage will vary, and so once you get to the weight that you want to be at you'll need to experiment with different amounts of exercise until you find the one that works for you. The American College of Sports Medicine recommends that overweight and obese people progressively increase to a minimum of 150 minutes of moderate intensity physical exercise per week, but for long-term weight loss, overweight and obese adults should eventually progress to 200 to 300 minutes per week of moderate-intensity physical exercise.
Colon cancer. Research is clear that physically active men and women have about a 30%-40% reduction in the risk of developing colon cancer compared with inactive people. It appears that 30-60 minutes per day of moderate- to vigorous-intensity physical exercise is needed to decrease the risk, and there is a dose-response relationship, which means that the risk declines the more active you are. Breast cancer. There is reasonably clear evidence that physically active women have about a 20%-30% reduction in risk compared with inactive women. Like colon cancer, it appears that 30-60 minutes per day of moderate- to vigorous-intensity physical exercise is needed to decrease the risk, and it is likely that there is a dose-response relationship as well. Prostate cancer. Research is inconsistent regarding whether physical exercise plays any role in the prevention of this cancer. Lung cancer. There are relatively few studies on physical exercise and lung cancer prevention. The available data suggest that physically active people have a lower risk of lung cancer; however, it is difficult to completely account for cigarette smoking. Other cancers. There is little information on the role of physical exercise in preventing other cancers.
All that oxygen being pumped by the blood is significant. You may be familiar with the term "oxygen consumption." In science, it's labeled VO2, or volume of oxygen consumed. It's the amount of oxygen the muscles extract, or consume from the blood, and it's expressed as ml/kg/minute (milliliters per kilogram of body weight). Muscles are like engines that run on fuel (just like an automobile that runs on fuel); only our muscles use fat and carbohydrates instead of gasoline. Oxygen is a key player because, once inside the muscle, it's used to use fat and carbohydrate for fuel to keep our engines running. The more efficient our muscles are at using oxygen, the more fuel we can use, the more fit we are, and the longer we can exercise.
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posted by Javier Hudson @ 11:31 PM
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