How many calories in aerobic exercise
Aerobic Exercise
The heart, like any other organ, depends on a constant supply of oxygen to sustain its activity. Because the heart is also a muscle, it must be exercised to remain vital and healthy. And it is important that we should know how many calories in aerobi exercise.
In order to exercise your heart and to lose calories in your body, you must place a demand on it by exercising your other muscles. The most vigorous type of exercise for creating this demand is called aerobic exercise. Aerobic exercise is defined as:
- lasting at least twelve minutes
- causing deep breathing, but not panting
- using the large muscles in the thighs and buttocks.
The purpose of aerobic exercise is to improve the efficiency and to lose calories at which oxygen is delivered to your entire system and the efficiency with which your muscles produce energy.
Exercise requires the heart to pump more blood to satisfy the oxygen demands of the muscles. Your pulse rate increases in order to meet this demand.
Regular exercise strengthens the heart muscle and increases the amount of blood it pumps per stroke, requiring fewer beats to supply the necessary oxygen.
Because regular exercise expands the capacity of your heart, it has to work less strenuously than it would without exercise. This means that it has to beat fewer times per minute in order to supply all the cells in your body with oxygen and fresh nutrients. Aerobic training also produces a fall in blood pressure and the diseases associated with it. Weight loss also generally accompanies regular aerobic exercise.
In addition to these health benefits from aerobic exercise, medical studies indicate that if, in addition to a healthy life, you want to extend your lifespan, you’ll need to sweat. A recent twenty-year study of middle-aged men has found that only vigorous exercise increases longevity.
The amount of vigorous exercise required that would achieve the expenditure of energy associated with the increased longevity measured in the Harvard study is:
- one hour of singles tennis three days a week
- jogging six or seven miles an hour for three hours a week
- rollerblading for two-and-a-half hours a week
- swimming laps for three hours a week.
Statistically speaking, the twenty-year Harvard study showed that men who expended more that 1,500 calories per week on vigorous exercise had a 25 percent lower death rate during the course of the study than those who exercised very little and that those who expended 2,500 calories lived significantly longer than those who burned fewer calories through exercise. The following list shows how many calories are burned by doing a variety of activities. Here below should how many calories in aerobic exercise.
Jogging – about 750 calories
Tennis – between 280 and 630 calories
Cross-country skiing – between 420 and 840 calories
Soccer – between 350 and 840 calories
Handball – between 560 and 840 calories
Rope jumping – between 630 and 810 calories
Basketball -between 210 and 840 calories
Running – about 1,070 calories
Deciding which aerobic activity works best is really up to you. You may have certain parts, such as your knees or back, which need special consideration when exercising.
Aerobic exercise that involves breaking a sweat has been shown to dramatically improve the health of your heart and increase your longevity. The key is to find a form of exercise that is comfortable for you, then start working out and check our how many calories in aerobic exercise to lose.
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