Stop Aging - Start Training - The Importance of Aerobics

(Excerpted from Stop Aging, Start Training.)

On a scale of one to ten, aerobic exercise rates about a forty-seven! There are few absolutes in this life, but in this case (as with strength training), medical science backs me up: few things are as good for you, and in so many different ways, as aerobic exercise.

Aerobic exercising conditions the cardiovascular system (the heart and lungs) by increasing the amount of oxygen available to the body. Also, such exercise conditioning enables the heart to use oxygen more efficiently. It enhances aerobic endurance, muscular endurance, and exercise capacity. Performed on a regular basis, cardiovascular activities help to prevent the development of heart disease and also help to diminish those effects should it already exist. One study, in particular, showed that moderate-intensity step aerobics conditioning significantly strengthened the hearts of patients with severe chronic heart failure.

Studies have demonstrated that cholesterol, triglycerides and blood pressure can all be reduced through regular cardiovascular conditioning. In fact, reductions in blood pressure occurred even in individuals who already had been diagnosed with hypertension. One study specifically showed that the lining of arteries (endothelium) remains more flexible – better able to dilate, or grow and expand, to allow for better passage of blood platelets – when people are aerobically active. Loss of this endothelium flexibility, commonly associated with sedentary living, leads to atherosclerosis and other forms of cardiovascular disease.

Aerobics has also been shown to diminish, if not eliminate, the potential for diabetes, cancer, osteoporosis, and other major diseases. The aerobic activities most beneficial for osteoporosis are weight-bearing and higher impact activities; swimming, therefore, is not very helpful for preventing osteoporosis. Walking, jogging and stair climbing are – as weight-bearing activities – more protective of bone health.

How often we should do aerobic exercises? Five to seven times per week is ideal. Keeping in mind that the body was designed to be in motion, and acknowledging that our culture has evolved into one that requires minimal physical activity, it’s critical that we set aside time specifically for aerobic activities.

The ideal length of time is at least 30 minutes, 20 of which should be performed at a challenging level of intensity. If your schedule interferes with 30 minute bouts of exercise, then break it down to three intervals of 10 minutes each. Although not as beneficial as 30 consecutive minutes, it’s vastly superior to not exercising aerobically at all.

So, what are you waiting for? Lace up your sneakers and start moving! You’ll be surprised at how much fun it can be … and how much better you’ll feel about yourself--in terms of energy, mental focus, and overall wellness. There is one side-effect: you’ll look better, too.