Men's Articles

Aerobics Exercise


When an exercise lasts longer than a minute or two, the muscles get most of their energy from processes that require an increased supply of oxygen delivered to the muscles and tissues. These activities are called aerobic, meaning "with air". Aerobic activities include running, brisk walking, swimming, cycling, rowing, cross-country skiing, rope skipping, and aerobic dance.

The most important element of physical fitness is cardiovascular endurance, which is the sustained ability of the heart, blood vessels, and blood to carry oxygen to the cells, the ability of the cells to process oxygen, and the ability of the blood to carry away waste products. Cardiovascular endurance is built up through exercises that enhance the body's ability to deliver ever larger amounts of oxygen to working muscles. The exercise must utilize the large muscle groups, such as those in the legs, and, most importantly, it must be sustained in order to achieve cardiovascular endurance.

When regularly performed, aerobic exercise helps keep elevated blood pressure at normal levels, reduces the risk of heart disease, and can help control weight gain. There is also indications that it can raise the level of HDL ("good") cholesterol in the blood. An aerobic exercise regimen can also have positive psychological benefits, such as increased self-esteem, lessened anxiety, and even some relief of depression.

Jumping Rope

Jumping rope, also known as rope skipping, develops cardiovascular and muscular endurance, as well as agility, coordination and muscular strength. It can be done almost anywhere, costs almost nothing for the best equipment, and it's not hard to learn. Even with all these benefits, though, skipping rope is far from the perfect exercise.

To get full aerobic benefits, strenuous skipping needs to be kept up as long as strenuous running. Professional athletes use rope skipping as a supplemental exercise, not as their basic workout. As a supplement it can improve agility, muscular strength and endurance, and be of cardiovascular benefit when an outdoor exercise, such as jogging or cycling, is difficult due to rain or snow.

Push-Ups

Even though the push-up may seem old-fashioned, it remains one of the best upper-body exercises there is, one that can be done anywhere, requires no equipment, and is easily adapted to any level of capability. The standard push-up works muscles in the shoulders, back of upper arms, and chest, as well as the abdomen, hips and back, which are tensed to keep the body stiff while it moves up and down. If your arm muscles are not strong enough at first to lift your body, try a modified push-up. Keep your knees on the floor, but be careful not to arch your lower back. Keep your torso straight and lift your body from the knees. This guarantees your arms will receive the maximum workout and that you don't strain your back.

 

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