Aerobic (Cardio-respiratory) Exercises
 Aerobic exercises are exercises that increase the body’s need for oxygen. These exercises involve the repetitive use of large muscles (as in walking, running, bicycling, or swimming) that temporarily increases your heart rate and respiration so that more oxygen will be transported to muscles that are working. Aerobic exercises are also known as endurance exercise and doing such exercises regularly improves cardio-respiratory endurance, also known as “stamina”.
Aerobic exercises generally will expend more energy than resistance training exercises and are thus more effective (in conjunction with a balanced, reduced-calorie diet) if you are attempting to lose weight or maintain the weight loss.
It is recommended for all adults to achieve at least 150mins of moderate intensity aerobic exercises in a week to enjoy the health benefits of participating in regular exercise. However, lose weight and/or prevent weight regain after weight loss, the guideline is to achieve greater than 200mins of moderate intensity aerobic exercise a week. Ensure that you warm up and cool down sufficiently before you start your exercise session.
If you have just embarked on an exercise programme, aim to increase the duration and intensity of your exercise programme gradually. You can consult your physician or physiotherapist who can prepare an exercise programme for you based on your fitness level. If you have been exercise regularly, aim to increase the duration and intensity of the exercise session to improve your fitness level further. You can consult your physician or physiotherapist who can then help to plan out a suitable progression for your exercise session. |