The American College of Sports Medicine (ACSM) defines aerobic exercise as any activity that uses the large muscle groups and is continuous and rhythmic in nature. Examples of such exercises and activities include running, swimming, cycling and dancing. The physical benefits of aerobic exercise in cardiovascular health have been studied as both preventive and restorative. The goal of aerobic exercise is to reach a heart rate that is appropriate for age and fitness level. The Center for Disease very clearly identifies the importance physical activity and exercise in the prevention of coronary heart disease, diabetes and hypertension. Regular exercise boosts high-density lipoprotein (HDL), while decreasing low-density lipoprotein (LDL) preventing the buildup of plaques in your arteries. Activities such as running, swimming, biking and dance would be types of aerobic exercises.
Anaerobic exercises are low impact exercises that do not require an increase in oxygen however do require an increase in energy for completion. There are three types of anaerobic exercises. Isotonic exercises, such as weight lifting, require muscles to move against resistance with movement. Isometrics require muscles to contract without movement. Stretching exercises also support joint integrity, mobility and flexibility. The physical benefits of anaerobic exercise such as weight training are important in protecting bone mass.
Research shows that exercise, along with nutrition, are important components in stress management. Aerobic exercise can be a practical way to battle the fight or flight stress response that is elicited by a stressor. Sleep, relaxation and nutrition were also mentioned as part of a comprehensive stress management plan. Stress management programs often include exercise as a component to stress reduction and mood elevation. Studies have shown that physical activity, including exercise, are an effective tool in reducing anxiety and the perception of stress among adults.
The increased physical demands of exercise trigger adrenaline to be released into the bloodstream for enhanced performance. The heightened arousal state from adrenaline may contribute to the mood elevation after a workout. Studies indicate a correlation between the use of aerobic exercise and a decrease in anxiety and depression.
Both fatigue and anger have negative implications to the overall wellbeing of an individual. The byproducts of the stress response continue to circulate in the body and can effect the overall health of an individual.
Boxing or martial arts require concentration, energy and discipline. These exercise programs combine strength training with aerobic activity for overall physical condition. This type of exercise allows a controlled opportunity for the fight response to stress to be acted on. The use of large muscles provide large input through the joints while performing aerobic type footwork for extended periods of time. Results of such activity exercises include feelings of personal control, strength and ability.
The use of exercise for stress management includes the protection against disease, disability and injury. Promoting physical strength, balance and cardiovascular health will support independence and an overall sense of personal efficacy. Exercise also works to remove stress hormones from the body which can affect immune health and overall physical and psychological well-being. Exercise provides many individuals with opportunities for social supports and goal directed behaviors. These opportunities for goal directed behaviors can result in affirmation and validation of abilities. Stress management programs often incorporate music or games to encourage positive interactions within a session. Having fun is often the focus of fitness groups such as boot camps and walking clubs. Fitness is a lifestyle which supports healthy living.
Have any health questions? Get all the answers you need now at Rachael West Designs.
About admin
