What is aerobic exercise?

Imagine that you are exercising. This is a work, sweat, it's hard to breathe, the heart, blood flows through its vessels to oxygen to the muscles to move and the company more than a few minutes. This is the aerobic exercises and any activity which is sustained for more than a few minutes, while his heart, lungs, muscles and overtime. This article vidiscutir mechanisms aerobics, transport undoxígenoción consumption, the function dit is the heart and muscles, the benefits of aerobics, how much can be done, the benefits and more.




The beginning:

It all starts with breathing. The average healthy adult breathes and breathes approximately 7-8 liters of air per minute. Once you fill the lungs, oxygen from the air (air contains about 20% oxygen) is filtered through the branches of the small tubes (called bronchioles) to the alveoli. Alveoli are small grants (which apparently grapes, and that you referred to in the individual lung-300000000), where oxygen diffuses (autumn) in the blood. From there,it's a beeline direct to the heart.

Getting to the heart of it:

The heart has four chambers that fill with blood and pump blood (two atria and two ventricles) and some very large and active coronary arteries. Because of all this action, the heart needs a fresh supply of oxygen, and as you just learned, the lungs provide it. Once the heart uses what it needs, it pumps the blood, the oxygen, and other nutrients out through the large left ventricle and through the circulatory system to all the organs, muscles, and tissue that need it.

A whole lot of pumping going on:

Your heart beats approximately 60-80 times per minute at rest, 100,000 times a day, more than 30 million times per year, and about 2.5 billion times in a 70-year lifetime! Every beat of your heart sends a volume of blood (called stroke volume—more about that later), along with oxygen and many other life-sustaining nutrients, circulating through your body. The average healthy adult heart pumps about 5 liters of blood per minute.

Oxygen consumption and muscles:

All the oxygen is injected in the blood is important. May you be with the term "consumption of oxygen." In science, VO2 is the label, or the volume of oxygen consumed. The amount of oxygen in the muscle extract, or the consumption of blood, and is expressed in ml / kg / min (milliliters per kilogram of body weight). The muscles are like engines fuel consumption (like a car that has fuel economy), and use a lamusclee instead of fat andKohlenhydrateoidrati gasoline. Oxygen is an important element because, even in the muscles, is used to burn fat and carbohydrates for fuel to get our motors running. Effective in our muscles consume oxygen and burn more fuel, the better we are, and can exercise



How can we good aerobics?

The average sedentary adults reach a level of oxygen consumption of 35 ml / kg / min for a maximum bandwidth test (when asked to work as hard as you can). Translated, this means that the person who consumes 35 milliequivalents liter of oxygen per kilogram of body weight per minute. For the whole day, but the elite athletes reach values as high 90ml/kg/miNute! What do they do? The genes derNein, but also train hardHowever Cuandohacer and their institutions. The good news is that the organs of the human as the rest of us to adapt to training. Here's how.

What are the fitness benefits of aerobic exercise?

How our bodies adapt

Here's what happens inside your body when you do aerobic exercise regularly:

1. Her heart is stronger and pumps more blood each beat (increased stroke volume). Elite athletes, as I said, a stroke volume more than twice as high as the average of the individual. But not all. Conditioned heart are larger in diameter and mass (the heart is a muscle, and even higher when mobile), and the pump effectively enough to spend more time filling pourle which is a buoncosa because it means more blood fills the heart chambers before The pumping me BOMBAhr of blood with each beat.
   
2. The increase in the volume, the race has the heart to pump faster to meet the requirements of the exercise. Fewer strokes and stroke, more volume with greater efficiency. Think of a vacuum pump, water from a flooded basement. The pump works better and longer if you can lungocravateMPO pump large amounts of water for each cycle, when it pump faster and the tension and getting rid of water. Is the big race Why athletes pbombas heart is not as fast as during the year, and why are so low resting heart rate, sometimes below 40 beats per minute, while the average is 60-80 beats per minute.
   
3. Below you will find the heart muscle, the more efficient in oxygen consumption, if they are not regular aerobic exercise. This occurs because of an increase in the number and activity of enzymes, the oxygen to the muscles. Imagine 100-molecules of oxygen flowing a muscle. There were twice as clean, if the muscle can be 100 molecules that consumes only 50th Another way to say it as good as the two occasions when the VO2 max 60ml/kg / Süss is 30ml/kg / min min. In a referenceuf the performance in this scenario, you will be more resistance, because the muscles are not on oxygen as soon as possible.
   
4. Inside the mitochondria in the muscles and activity. Mitochondria are the engines of the cells. They all work in the future. Use oxygen to burn fats and carbohydrates, such as you. The mitochondria, without a camera! Good nouvelleest increase in the number and activity, the como50% in just einemFrage of days or weeks, following a regular aerobics for adults and all
   
   

   

   
   
   

Help you Burn your fat.

I said that fats and carbohydrates are the fuels our muscles burn. The difference between the two is that fat is the big test, which with 9 calories per gram of carbohydrates only 4, and thus more energy and can go further in one gram of fat in one gram of carbohydrates. Do you want to burn fat as fuel, because it is worth losing some of their excess fat! The catch is that you must averepiù oxygen,Burn fat, fürdenn it is dense in carbohydrates. The good news is that your body was with oxygen and burning fat, if you are a regular aerobic exercise, as I have described, the heart pumps more blood, more oxygen to muscles, and the mitochondria. Regular aerobic exercise has the potential to become a lean, mean, fat-burning machine!