Aerobic exercise is very important to physical and mental health.
Whether it is walking, jogging, cycling or swimming, the exercise can help you lose weight, feel more energetic and happier, sleep well, and have stronger muscles and bones.
One important function of aerobic exercise is strengthening muscles. Muscle size and function can determine exercise capacity, which in turn the best indicator of mortality.
In a recent study published in Nature Communications, researchers from University of Virginia found that at a molecular level, aerobic workout is very vital to the body.
Specifically, exercise can make the cellular power plant (the mitochondria) create more fuel to help the body function better.
In the study, moderate-to-intense exercise was used, and the researchers found that after the exercise, muscles become healthier as the damaged or dysfunctional mitochondria were repaired.
The researchers also noted that aerobic exercise may not benefit everyone, for example some people with type 2 diabetes. This is a growing clinical problem, and future work is needed to help these non-responders.
Tips for aerobic exercise:
Consult your physician: It is better to consult your physician before beginning or applying major changes to an aerobic training program. This is even more important if you have a heart condition or serious illness.
Start slowly and don’t rush: it is important that you take your time and begin the exercise slowly. Therefore, your body can adapt to the change easily.
Create a schedule: You should be aware of when your next five training sessions will be before you begin your first one. This is another tip geared towards motivation and properly tracking progress.
When you keep the schedule, it is easy to catch training mistakes and feel a sense of accomplishment.
Have time for stretching and warm-up: You absolutely need to stretch and warm-up before each workout. This preparation time should amount to 10 to 15 minutes. Do not wait too long to move on to your regular routine after stretching.
Listen to Your Body: Your body is constantly telling you what actions you should take. These include “I’m hungry”, “I’m in pain”, “I’m tired”, etc. When you get the signal from your body, make changes if necessary to avoid overtraining.