Aerobic Exercises provide Cardiovascular Conditioning. The term “aerobic” literally means “with oxygen, which means that” breathing regulates the amount of oxygen that can reach the muscles to aid in their ability to burn fuel and move. However, according to Dr. Chrag Bhandari, Aerobic Exercise helps improve male infertility, and these exercises can also be performed when suffering from Erectile Dysfunction. Further, in this article, let’s see the Aerobic Exercises for Men in detail.
What are the Benefits of Aerobic Exercises For Men?
Aerobic Exercises have lots of benefits, let’s see what are they:
- helps to increase cardiovascular fitness.
- decreases the likelihood of heart disease
- and enhances the lung’s ability to operate.
- aids in sugar regulation
- Control the blood pressure’s rate of rise.
- reduces cholesterol levels
What are the Some Examples of Aerobic Exercises that Can be Perform At-Home?
Many Aerobic Exercises can easily be performed at home. However, these exercises can be done daily and are easy to do.
- Running
- Planks
- Kickboxing
- Squats
- Lunges
- Hip raise
- Leg Raise
- Swimming
- Rowing
- Walking
Note: You should stop exercising immediately and call your doctor if you experience any symptoms during activity, such as unusual shortness of breath, tightness in the chest, pain in the jaw, shoulder, or chest, lightheadedness, dizziness, or disorientation.
How often and for How long should you perform these Exercises?
The American Heart Association advises everyone to engage in cardiovascular activity for at least 30 – 40 minutes, 6 to 8 days a week. This can be divided into 10-minute segments. Thus, 5 to 10-minute walks would be sufficient to help you meet the minimal guidelines for lowering your risk of developing heart disease, diabetes, hypertension, and high cholesterol. Additionally, you would burn the same number of calories as if you had walked for the entire 40 minutes at once.
It is OK to perform an aerobic activity each day. However, there is no need to take a break between sessions unless you are training at a high intensity, such as for a marathon, or if you have persistent joint pain. Further, It would be reasonable to alternate less painful exercises with those that might induce joint discomfort if joint pain is a limiting factor or to stop the unpleasant activity completely.
Intensity
What determines the intensity is how hard you are working. Goals, restrictions, and fitness levels all decide how intense an activity should be.
Exercises and Heart Rate
The heart rate differs from person to person, depending on fitness, heredity, environment, and tolerance of physical activity. However, the person’s heart rate is directly proportional to their work, which means it depends on how hard you work. Moreover, you must always consult your doctor about the appropriate heart rate before working out. Furthermore, you must always consult a doctor if you are on any medication like blood pressure.
Cooling Down and Warming Up
Warm-up and cool-down phases should be included in each aerobic exercise session. Instead of static stretching throughout the warm-up period, the exercise’s pace and intensity should gradually increase. Because of this, muscles or joints are less likely to be harmed, and the body can improve blood flow to the muscles. It should take between 10 and 15 minutes to warm up. The warm-up and cool-down exercises should last about the same length, with the tempo progressively slowing. After the aerobic activity, stretching activities would be appropriate.
Progression of Aerobic Exercises
The progression of exercise should always be based on your tolerance level. There are three ways to test your level of aerobic fitness:
- Increase the pace.
- Make the resistance stronger.
- Lengthen the period.
These techniques, individually or in combination, will increase aerobic fitness. Intensity should be increased very gradually. Only attempt to push yourself for a short period at a time.
The takeaway of the Blog
Aerobic Exercises for men are essential in our everyday life. However, it helps men in different things, including the fertility issue. Further, if you have any issues like diabetes, hypertension, or any other health problem, it is advised to ask your doctor which exercises you should perform and for how many times. Moreover, all the exercises should be performed under the consultation of a doctor especially when you are on any medication. So, do the above exercises and follow the tips and be healthy.
