Conozca los 7 beneficios del ejercicio aeróbico

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Popularmente llamado’cardio’ , el ejercicio aeróbico es necesario para mejorar la función cardiorrespiratoria y permite quemar una gran cantidad de calorías. En este artículo le informaremos sobre los beneficios del ejercicio aeróbico, que siempre se debe hacer, sin importar cuál sea nuestro objetivo.

¿Qué es el ejercicio aeróbico?

En primer lugar, sería bueno definir este tipo de ejercicio que, a diferencia del ejercicio anaeróbico, no aumenta la masa muscular. Sin embargo, las personas que están interesadas en tener más músculos (o que se vuelven más definidas) también deberían practicarlo.

Esto se debe a que los ejercicios aeróbicos sirven para lograr una mayor resistencia. De esta manera, el cuerpo tendrá más oxígeno y energía para levantar pesas.

Los ejercicios aeróbicos se pueden dividir según su intensidad y, para saber lo que estamos haciendo, primero debemos identificar el latido de nuestro corazón en reposo por minuto (BPM). El cálculo es muy fácil: debe restar su edad de 220 para los hombres o 210 para las mujeres. Por ejemplo, en un hombre de 30 años, su pulso normal es de 180 por minuto. Para una mujer de 45 años, 165.

En base a estos parámetros, encontramos tres tipos de ejercicios aeróbicos: ligeros (que no superan el 60% de la BPM), moderados (entre el 60 y el 75%) y fuertes (entre el 75 y el 85%). Aunque se piensa lo contrario, los resultados y beneficios son mejores cuando se realizan rutinas moderadas.

Mira también:   Los 5 mejores ejercicios cardiovasculares alternativos

Algunas de las modalidades que podemos encontrar en los ejercicios aeróbicos son la natación, el remo, el ciclismo, el esquí, la escalada, el baile, el correr, el tenis, el squash o la práctica del HIIT.

Beneficios del ejercicio aeróbico

Entre los beneficios del ejercicio aeróbico para el cuerpo, podemos destacar los siguientes, aunque, por supuesto, hay muchos más:

1. mejora la salud del corazón

Cuando una persona hace este tipo de ejercicio, todo su cuerpo se beneficia; sin embargo, el órgano que recibe las mayores ventajas es el corazón y, por supuesto, el sistema circulatorio en general.

Al hacer ejercicio moderadamente, obtenemos más oxígeno en nuestras venas y la sangre puede circular sin problemas. El latido del corazón será más fuerte y tendremos más resistencia a cualquier actividad, dentro o fuera del gimnasio. Además, nuestra presión arterial estará equilibrada.

2. Quemar grasa

Esta es la razón por la que las personas que quieren perder peso hacen ejercicios aeróbicos: tienen la capacidad de eliminar muchas calorías, y con ello también la grasa que se acumula en diferentes partes del cuerpo.

Dependiendo de la modalidad que realicemos, podemos reducir las tallas y los kilos más fácilmente, aunque, por supuesto, para ello debemos comer mejor y dejar de lado algunos hábitos nocivos para que se produzca un déficit calórico diario – no sirve de nada comer todo lo que gastamos en el gimnasio después de él.

3. Trae felicidad

Aunque pueda parecer extraño, otro de los beneficios del ejercicio aeróbico es que al final de su entrenamiento, usted se pone de buen humor. ¿Por qué es eso? Porque nuestro cuerpo libera ciertas hormonas como la oxitocina, que nos hace felices. Es ideal para después de un día agotador en la oficina.

Mira también:   Quiero perder peso! ¿Qué ejercicios queman más calorías?

4. Reduce el colesterol

Con las arterias libres de grasa, los ejercicios de este tipo tienen la capacidad de aumentar el colesterol’bueno’ o HDL y disminuir el colesterol’malo’ o LDL. Una dieta saludable también es esencial para esto.

5. Controla el azúcar en la sangre

Otro beneficio del ejercicio aeróbico está relacionado con la circulación sanguínea. Las personas con diabetes tipo II reducen los picos de glucosa gracias a una rutina que incluye ejercicios cardiovasculares.

6. Previene enfermedades virales

Este tipo de ejercicio también tiene efectos positivos en nuestro sistema inmunológico; por lo tanto, practicar en cualquier época del año -pero especialmente en invierno- es la mejor medicina contra las enfermedades virales, como el resfriado.

7. Fortalece los huesos y relaja los músculos

Podemos realizar ejercicios aeróbicos y disfrutar de sus beneficios a cualquier edad, aunque después de los 45 años es más que necesario. Esto se debe a que permite una mayor absorción de calcio para prevenir fracturas y ayuda a tener más flexibilidad en los músculos.

Cómo usar correctamente las máquinas cardiovasculares de gimnasia Uno de los errores más comunes que cometemos al hacer ejercicio es pensar que más es mejor. Averigüe cómo usar correctamente las máquinas cardiovasculares del gimnasio. Leer más «

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