Aerobic Exercise For The Mind And Body
Photo by Gustavo Fring

According to the American Heart Association "engaging in an aerobic exercise at least between 35-40 minutes a day for a week will help in your cardiovascular conditioning."The term aerobic simply means "with oxygen." What this means is that the oxygen is vital for the muscles to grow more powerful during workouts.

However, before you engage in any form of exercise it is best that you approach your doctor for a thorough examination, and if, during a workout, you notice an unusual change in your body please contact your doctor immediately.

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Aerobic exercise has two methods of impact on the human body, and they are; the lower and the higher impact aerobic exercises. 

Lower impact aerobic exercises are:

1. Walking

2. Cycling

3. Swimming

Higher impact aerobic exercises are: 

1. Jumping robe

2. Running

Since you already know the type of aerobic exercise you should engage in, it is now time to know how long you should keep on them

In the opening lines of this article, we highlighted the recommendations of the American Heart Association in which the organization encouraged people to engage in an aerobic exercise at least between 35-40 minutes a day for a week. This simply means that; if you are to walk for 40 minutes a day, you can break down to either a 20 minutes walk in the morning and another 20 minutes walk in the evening. Do this at least 5 days a week. When you do this you reduce to a large extent the risk of suffering from heart disease,  high blood pressure, and  diabetes.

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It is alright to engage in aerobic exercise on a daily basis. You can choose not to rest during workouts, but if your workout precedes a major competition, it becomes vital that you make out time to rest during a workout or exercise. This is because exercise at this level is very strong for the human body.

How It Affects Your Heart rate
The level and intensity in your workout will always have an effect on your heart rate. It is best to seek your doctor's advice before engaging in workouts. This is because heart rate differs, and the intensity of an exercise can produce different results in different people. So to be on the safe side, follow your doctor's advice

Warming up and cooling down
Before you engage in an aerobic workout, learn how to get yourself ready for the workout, that is; warming up. Also, during the workout you should know when to gradually decrease your speed, that is; cooling down.
Warming up is a gradual progression in the intensity of the workout or exercise. This may take about 5 minutes of a constant gradual movement to increase your pace. When there is an increase in pace with a slow progression it gives the body time to adjust to the need of the moment. Also, this encourages the body to push more blood to the muscle and reduces the risk of a muscle tear or joint injury. Cooling yourself down takes a gradual process. This means a reduction in the intensity of exercise to a non-intense workout such as stretching your body.

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Progression and benefits of aerobic exercise
The progression to a highly intense exercise is largely down to the individual involved.

Benefits of aerobic exercise 
The benefits are as important as the exercise itself. Below are some of the benefits of aerobic exercise: 

1. Reduces the risk of heart disease.
2. Helps control blood sugar.
3. Helps in a healthy weight loss.
4. Enhances cardiovascular conditioning.
5. Reduces blood pressure.