Fitness Block

Better known as cardio is physical exercise of low to high intensity mainly depending on aerobic energy-generating process.

Aerobic exercise is performed by repeating sequences of light-to-moderate intensity activities for extended periods of time.

7Aerobic exercise comprises innumerable forms.In general, it is performed at a moderate level of intensity over a relatively long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion, is generally considered aerobic activity, while activities with brief bursts of energetic movement within longer periods of casual movement may not be aerobic. Some sports are thus inherently “aerobic”, while other aerobic exercises, such as fartlek training or aerobic dance classes, are designed specifically to improve aerobic capacity and fitness

Moderate Activities :

• Swimming
• Dancing
• Hiking on flat ground
• Bicycling at less than 10 mph
• Moderate walking (about 3.5 mph)
• Downhill skiing
• Tennis (doubles)
• Softball
• Gardening
• Light yard work

Vigorous activities :

• Brisk walking (about 4.5 mph)
• Bicycling at more than 10 mph
• Hiking uphill
• Cross-country skiing
• Stair climbing
• Soccer
• Jogging
• Jumping rope
• Tennis (singles)
• Basketball
• Heavy yard work

Health Benefits :

• Improves circulation efficiency and reducing blood pressure
• Increases pain tolerance
• Maintains independence in later life
• Increases the total number of red blood cells in the body, facilitating transport of oxygen
• Improves mental health, including reducing stress and lowering the incidence of depression, as well as increased cognitive capacity.
• Slightly reduced depression may also be observed, especially if aerobic exercises are used as additional treatment for patients with a hematological malignancy .