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Aerobic Exercise Balls
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How aerobics improve your health
Aerobic exercises use continuous, rhythmic activity of large muscles in the legs and buttocks to strengthen your heart and lungs (cardiovascular system). When you exercise, the muscles demand more oxygen-rich blood and give off more carbon dioxide and other waste. This makes your heart beat faster to keep up.
When you follow a program of regular aerobic exe rcise, over time your heart grows stronger and can meet the muscles' demands without as much effort. Both men and women can benefit from cardiovascular fitness. Check with your doctor first if you hav e a chronic condition or are overweight, a smoker or middle aged or older and have never exercised.

A program of regular aerobic exercise can help you avoid chronic diseases such as heart disease, hypertension, stroke, diabetes and some cancers. It can also lower blood pressure, build stronger bones , improve muscle strength and flexibility, lessen depression and help control your weight. Aerobic exercise includes walking, running, hiking, bicycling, swimming, cross-country skiing, stair climbing , rowing, aerobic dance and many other activities.

What are the Benefits of Aerobic Exercise?
-Increased threshold for lactic acid accumulation
-Lower resting systolic and diastolic blood pressure in people with high blood pressure
-Increa sed HDL Cholesterol (the good cholesterol)
-Decreased blood triglycerides
-Reduced body fat and improved weight control
-Improved glucose tolerance and reduced insulin resistance

Aerobic training exercise's are any activity which increases your heart rate via working of the body muscles. Aerobic exercise strengthens the heart and lungs, (cardio vascular) system. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery.

The aerobic exercise should be continuous in order to increase the heart rate and keep it elevated. Moreover, it is thought that 30-40 minutes of aerobic exercise has the added benefit of increasing t he production of endorphins, which are pain fighting molecules produced by the body (the release of endorphins probably creates the well-known "runner¡¦s high" that occurs during exercise).

Aerobic Exercise Guidelines for Fat Loss
-The ACSM recommends to target a weekly exercise expenditure of approximately 1000 kcals a week (e.g. 3 sessions of 300 Calories or 4 sessions of 200 Calori es) (ACSM 1995). See Calorie Expenditure Calculator.
-Review of the scientific literature suggests moderate intense aerobic activity needs to be performed most days of the week to bring about signi ficant fat loss. Some sources recommend brisk walking progressing to 45 minutes or more daily. Other authorities recommend working up to 60-90 minutes of daily physical activity for weight loss.
-A lternating weight bearing with non-weight bearing exercises every other day may be recommended to minimize the repetitive orthopedic stresses of exercising daily.




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