Page 6 - Col Nehru’s Guide to Fitness

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Chapter 2

Aerobic, anaerobic and yoga exercises for fitness

Holistically speaking there are 3 dimensions of physical exercises- “Aerobic”, “Anaerobic” & “yoga
type or flexibility” exercises. All are important and should be included in a balanced exercise
program.

“Cardio” or “Aerobic” exercises, like jogging, cycling, etc provide following major
benefits:

• Improve the muscles involved in respiration, to facilitate the flow of air in and out of the lungs.

• Strengthen and enlarge the heart muscle, to improve its pumping efficiency and reduce the
resting heart rate, known as aerobic conditioning.

• Improve blood circulation efficiency and reduce blood pressure.
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• Increase the total number of red blood cells in the body & facilitate transportation of oxygen to
cells.

• Improve mental health, to include stress reduction and lowering the incidence of depression, as
well as increased cognitive capacity.

“Anaerobic” or strength building exercises like pushups, squats & weight training
provide following major benefits:

• Build & maintain lean muscle mass.

• Prevent health problems — like low back ache and arthritis.

• Increase and maintain bone strength and density.

• Boost metabolism.

• Improve posture and appearance.

“Flexibility” or “Yoga” type exercises provide the following major benefits:

• Improve blood circulation- thus increase the blood flow and supply of nutrients to muscles and
cartilage.

• Improve flexibility.

• Increase range of motion.

• Reduce physical & mental stress.

• Alleviate lower backache.

Two major principles of exercising are: regularity and variety. These must be obeyed.