The changes induced by aerobics in different body systems are called training effects, and unless they are of sufficient intensity and duration to produce and maintain a heart rate at 140 beats per minute or higher, they will not produce training effects.
According to Dr. Cooper, the training effect takes place within 5 minutes of starting the exercise and continuing for as long as it is done.
Among the different training effects of an aerobic walking program, the following can be mentioned:
a) Strengthen breathing muscles, tends to reduce air resistance and facilitate entry and rapid exit of air from the lungs.
b) They improve the strength and efficiency of the heart impulses, which allows the delivery of a greater quantity of blood in every beat.
c) They improve the ability to transport oxygen to the lungs, these to the heart and from there to all body parts.
d) They tone the muscles of the whole body, improve general circulation and reduce the work imposed on the heart.
e) They cause an increase in the total amount of blood circulating throughout the body.
f) They increase the number of red blood cells and hemoglobin oxygen transporters by 98%.
(Lamd, 1978. León, A. 1979. Nöcker, J 1980. Ibarra, 1994).
These changes have been studied and proven in scientific research laboratories.
The functional and structural changes achieved in the body with exercise are not permanent but transitory because they disappear when they abandon their practice. Hence the need to maintain a regular program, which allows us to enjoy its practice’s virtues. Santander, (1993).
Prescriptions for healthy adults interested in aerobic programs: (American College of Sport. Medicine)
It should be practiced 3 to 5 times a week.
Intensity of 60 to 90 percent of the maximum heart rate.
Duration of 15 to 60 minutes of aerobic activity.
If you practice at a lower intensity, increase your exercise time.
Whatever the activity, keep it rhythmic and aerobic.
Also, avoid the practice of running, jogging, jumping, dancing, aerobics, on hard surfaces such as cement or terrazzo floors, as these cause injuries to the ankle and knee joints; the constant blow produces microtrauma that cannot be felt, but with time the acute injury and pain appear.
The type of footwear is critical for the activity that is practiced.
Care and control must be exercised over the intensity and duration of each aerobic program, as poorly oriented exercise, far from producing benefits, can be harmful to health.
Walking is an aerobic exercise like others; The benefits of aerobic exercise are many, mainly at the cardiorespiratory level (circulatory and respiratory system) and directly linked to health.
The most natural exercise of the human being is “walking”; Unfortunately, due to the technological advances of our century, it is a habit that is being lost.
A simple short walk of 20 minutes a day, done correctly, with a full breathing time, with deep exhalations and inhalations, creates feelings of vigour and harmony.
There are adequate and coordinated modifications of the whole organism during exercise in the nervous and muscular system, circulation, respiration, and metabolism. These rhythmic locomotor acts have a rich affective tone and produce pleasure, which, together with psychological factors, maintain physical agility and exert a tremendous emotional and social influence. In conclusion, physical exercise favours physical and mental health. Santander (1993). Did you know that walking two kilometres a day, about 30 minutes, reduces the chances of suffering a cardiac arrest by 28%? Walking is a great way to improve health and easy activity to integrate into most lifestyles. Are you lucky enough to be able to walk to work? If so, and you doubt whether to do it or not, take into account the existing alternatives in the city: waiting for the bus and subway, the feeling of feeling canned inside the suburban train or that of being stuck in a traffic jam. Take advantage of the good weather and take a walk to work. Not only will you avoid stressful situations, but you will also release a good part of the tension accumulated in the day-to-day. “To maintain the shape as well as a healthy heart, it is recommended at least half an hour of daily physical exercise. Walking is an excellent way to achieve this goal.”