Aerobic exercise is of relatively long duration, uses large muscle groups, builds cardiovascular fitness, and does not require more oxygen than you can take in. Anaerobic exercise is of short duration and high intensity and requires more oxygen than you can take in.
Exercise improves the functioning of the lungs and circulatory system, delays the degenerative changes of aging, increases the blood's ability to transport oxygen to body parts, strengthens the heart muscle, burns calories, and lowers serum cholesterol.
Physical fitness consists of several components: muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, body composition, and agility.
The psychological benefits of exercise include improving self-esteem, being perceived more positively by others, feeling more alert, having a better attitude toward work, decreasing feelings of depression and anxiety, and being better able to manage stress.
Endorphins are released by the brain during exercise and produce a euphoric, relaxed state.
The American College of Sports Medicine has developed recommendations regarding the need for testing prior to commencing an exercise program. ACSM guidelines state that if you are apparently healthy—no signs or symptoms of cardiorespiratory disease—then you can start a moderate exercise program without the need for exercise testing or a medical examination. If signs or symptoms have occurred, you are advised to obtain a medical examination or be supervised during exercise, depending on the degree of the symptoms.
The intensity, frequency, and duration of exercise are important considerations if cardiorespiratory endurance is the goal.
When exercising, do warm-up and cool-down routines, wear clothing appropriate to the weather, drink plenty of fluids, use properly fitted equipment, and recognize when your body is telling you you're overdoing it.
An exercise program can consist of a number of activities such as swimming, rope jumping, bicycling, walking, jogging, aerobic dance, low-impact aerobic dance, step aerobics, water aerobics, stretching, and weight training.
There are many organizations from which you can obtain more information about specific physical fitness activities or a particular sport.
