Aerobic exercise

Aerobic exercise, often called “cardio,” is any rhythmic physical activity that uses large muscle groups and increases your heart rate for a sustained period

By definition, it means “with oxygen,” as your body relies on oxygen to break down fats and carbohydrates for energy during the activity

Therapeutic Role in Metabolic Health

1. Insulin Sensitivity
2. Lipid Profile
3. Vascular Health
4. Body Composition

Beginner-Friendly Examples

1. Brisk Waking
2. Swimming or Water Aerobics
3. Cycling

Guidelines

1. Duration & Frequency
   1. 150 minutes of moderate-intensity aerobic activity per week, which can be broken into 30-minute sessions five days a week.
2. Heart Rate Target
   1.  Aim for 60% to 80% of your maximum heart rate (roughly 220 minus your age) to ensure you are in the effective aerobic zone
3. Warm-up & Cool-down
   1. Always include 5–10 minutes of light movement before and after your session to prevent injury