Aerobics

      Aerobic exercise is exercise that involves or improves oxygen consumption by the body. Aerobic is a Latin word which means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time.

Among the recognized benefits of doing regular aerobic exercise are:

Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning
Toning muscles throughout the body
Improving circulation efficiency and reducing blood pressure
Increasing the total number of red blood cells in the body, facilitating transport of oxygen
Improved mental health, including reducing stress and lowering the incidence of depression
As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities (such as jogging or jumping rope) can stimulate bone growth, as well as reducing the risk of osteoporosis for both men and women.

In addition to the health benefits of aerobic exercise, there are numerous performance benefits:

Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance
Neovascularization of the muscle sarcomeres to increase blood flow through the muscles
Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater portion of energy for intense exercise to be generated aerobically
Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
Enhancing the speed at which muscles recover from high intensity exercise
Both the health benefits and the performance benefits, or "training effect", require a minimum duration and frequency of exercise. Most authorities suggest at least twenty minutes performed at least three times per week.

Varieties of cardiovascular exercises:

Indoor
stair climbing
elliptical trainer
indoor rower
stairmaster
stationary bicycle
treadmill

Outdoor
cross-country skiing
cycling
inline skating
jogging
nordic walking

Indoor or outdoor
kickboxing
swimming
kettlebell