This type of high intensity training is used to build muscle strength with short, high-intensity activities. Anaerobic exercise consists of short duration, high intensity movements that rely on immediately available energy sources and require little or no oxygen during the activity. Muscle strength is developed and maintained by weight or resistance training, often called anaerobic exercise. In addition to the benefits of aerobic training for cardiovascular health, it is also an excellent way to maintain a healthy weight. It also leads to a lower resting heart rate for healthy individuals. Strengthening your heart muscle and increasing the blood volume pumped each heartbeat boosts your ability to supply your body’s cells with oxygen and nutrients, to remove carbon dioxide and metabolic wastes. Regular, moderate aerobic activity- about thirty minutes at a time for five days per week-trains the body to deliver oxygen more efficiently, which strengthens the heart and lungs and reduces the risk of cardiovascular disease. It increases heart and breathing rates to meet increased demands for oxygen in working muscles. Aerobic exercise is continuous exercise (lasting more than 2 minutes) that can range from low to high levels of intensity. As you exercise regularly, your body will begin to change and you will notice that you are able to continue your activity longer and with greater ease.Ĭardiorespiratory endurance is built by aerobic training, which involves activities that increase your heart rate and breathing such as walking, jogging, or biking. However, meeting fitness standards in all four categories generally requires incorporating a range of activities into your regular routine. Some forms of yoga can also build muscle strength and endurance, along with flexibility. For example, riding a bicycle for thirty minutes or more not only builds cardiorespiratory endurance, it also improves muscle strength and muscle endurance. Some forms of exercise confer multiple benefits, which can help you to balance the different elements of physical fitness. Each component offers specific health benefits, but optimal health requires some degree of balance between all four. There are four essential elements of physical fitness: cardiorespiratory endurance, muscular strength and endurance, flexibility, and maintaining a healthful body composition. It promotes weight loss, strengthens muscles and bones, keeps the heart and lungs strong, and helps to protect against chronic disease. A well-rounded exercise program can improve your health in a number of ways. \)īecoming and staying physically fit is an important part of achieving optimal health.
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