Aerobics and Flexibility

Aerobic Exercise

Aerobic exercise increases your cardiovascular system’s ability to absorb and transport oxygen. It’s any type of activity that requires continuous movement of large muscle groups and is rhythmic in nature, such as cycling, dancing, swimming, jogging and long-distance running. This type of exercise burns the oxygen in the blood and muscles to produce energy. It also improves the ability of your lungs to transport oxygen to the tissues of your body.

When you’re doing aerobic exercise, your heart rate rises to get more oxygen-carrying blood to the muscles, and your lungs work harder to keep up with this demand. Over time, aerobic exercises help you perform at a higher standard without needing to take as many breaks. Your cardiovascular endurance also improves.

Regular aerobic exercise helps you maintain a healthy body weight and reduces your risk for serious health problems, such as high blood-pressure, stroke, diabetes and arthritis. It can also help manage stress levels. It can also help manage your stress levels.

For the best results, do aerobic exercise 3 to 4 days a week. Also, try to reach your target heart rate zone. You should also include a warm-up period and cooldown period in your workout routine. Warming up before and cooling down after aerobic exercise reduces the risk of injury, and allows muscles to adapt to the intensity.

Flexibility Training

Flexibility training involves movements that stretch your muscles until they’re loosened up, making your body more lithe and flexible. Exercises that improve flexibility are a good addition to an overall workout routine because they give you more freedom of movement when you’re working out or engaging in everyday activities.

Flexibility exercises also help reduce muscle and joint stiffness, slow down the natural decrease in the range of motion around a joint due to ageing and improve posture. They also help prevent injuries. Inflexible muscles tire faster, and opposing muscle groups work harder. This causes stress on structures and tissue far from the original location of inflexibility.

Inflexibility can be measured by the amount of flexion and extension at a particular joint. Flexibility is determined by the length and tone of the muscle, its ability to move over a full range of ROM and by the structure and position of the joint capsules, ligaments and tendons surrounding the muscles.

Regular flexibility exercises are important to maintain flexibility as you age. Dynamic stretching is usually safer than static stretches because it involves moving slowly and gently to positions that do no strain on the joints. PNF (painless neuromuscular facilitation) techniques have been shown to be particularly effective.