Aerobic

During aerobic exercises the cardiovascular system reacts to body’s physical load by increasing the oxygen intake, necessary for the muscle work. . The rhythmical exercises are aimed at large muscle parts that increase the body’s need of oxygen.

Effects on organism

Aerobics positively influences our body: the fat tissue gets smaller, right weight comes back, blood pressure stabilizes, the level of cholesterol in the blood decreases. We look younger and feel better! 

Types of exercises

Within the aerobic exercises group we can include for instance jogging, dancing, step, swimming, riding a bike etc. Both men and women can benefit from this type of physical activity.

The benefits of regular training

Regular training (e.g. 30 minutes a day) gives you all the benefits of this exercise:
increases body immunity
boosts your mood, prevents depression and fears
promotes better sleep
helps reduce body fat and watch your weight

Exercises

In the beginning it’s good to start 3 times a week and increase time and intensity of exercises.
Aerobic exercises usually comprise of three parts:
Warm up. The body should be ready for extensive effort; therefore it is good to remember about warm up, when the heart rate and muscle temperature increase. There is a smaller risk of injury. Time: 5-10 minutes.
Aerobic training activity (cardio). This is aimed at enhancing your circulatory and respiratory efficiency and at burning fat tissue. The most efficient here would be a mild but intensive training with a prolonged endurance time that could cause oxygen changes in the body. Time about 25-45 minutes.
Exercises to strengthen specific muscles. These exercises are aimed at specific parts of muscles or are performed with weights. Time: 5-10 minutes