Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body. Aerobic means “with oxygen”, and refers to the use of oxygen in the body’s metobolic or energy-generating process. Aerobic exercise involves 5-10 minutes of warming up at an intensity of 50-60% of maximum heart rate, followed by at least 20 minutes of exercise at an intensity of 70-80% of maximum heart rate, ending with 5-10 minutes of cooling down at an intensity of 50-60% of maximum heart rate.
• Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
• Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate
• Toning muscles throughout the body, which can improve overall circulation and reduce blood pressure
• Increasing the total number of red blood cells in the body, to facilitate transport of oxygen throughout the body
• Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
• Enhancing the speed at which muscles recover from high intensity exercise
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