AEROBICS What do you think of when the word aerobics enters your mind Have you ever considered applying aerobics to your life Do you know what benefits there are Whatever you may be thinking, here is a more thorough explanation to help better understand what aerobics is. Basically, aerobics is any activity that uses large muscle groups, can be maintained continuously for a long period of time, and is rhythmic in nature. aerobic activity trains the heart, lungs, and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. Think of aerobic activity as being long in duration yet low in intensity. Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and cross-country skiing. The word aerobic means “with air” or “oxygen.
You know you are doing aerobic exercise if you are able to carry on a short conversation while exercising. If you are gasping for air while talking, you are probably working anaerobically. When you work anaerobically, you will tire faster and are more likely to experience sore muscles after exercise is over. Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. Exercise alone cannot prevent or cure heart disease.
Introduction Aim: Finding out how exercise affects the heart rate and breathing rate. Hypothesis: Exercise exists in different forms and has many benefits; it improves the oxygen-carrying capacity of the blood, development of bones, strengthens muscles and the lungs capacity plus it can make you feel good. There are different exercises and intensities for different benefits. Lower intensity ...
It is only one factor in a total program of risk reduction; examples of other factors are high blood pressure, cigarette smoking and high cholesterol level. In addition to cardiovascular benefits, other benefits of Aerobic exercise include: control of body fat (aerobic exercise in conjunction with strength training and a proper diet will reduce body fat), increased resistance to fatigue and extra energy, toned muscle and increased lean body mass, decreased tension and aid in sleeping, reduced risk of heart disease, elevated blood pressure at normal levels, increased Levels of HDL (High-Density Lipoproteins-“good” cholesterol), increased general stamina and psychological benefits (exercise improves mood, reduces depression and anxiety).
All in all, when we engage in aerobic activity on a regular basis, we feel better, look better, and add a better quality to our lives. There are many factors that affect aerobic training: Frequency is how often you perform aerobic activity (do aerobic exercise 3 – 5 times per week), duration is the time spent at each session (spend 20 – 60 minutes during each session of aerobic exercise), intensity is the percentage of your maximum heart rate at which you work (work out at 60 – 90% of your age- specific maximal heart rate), eating technique is a smart way to start eating foods high in complex carbohydrates and low in fat (eating “heavy” meals will prevent you from exercising to your full potential and it will also keep you from losing weight).
Don t forget to eat foods that have vitamins and minerals (do not consume them from supplements), refrain from sugar consumption during an exercise session (sugar consumption during exercise will retard fat burning in favor of the sugar), consume alcohol and caffeine only in moderation, and do not eat immediately after a workout; if you do, make sure your foods are high in (mostly complex) carbohydrates, lower in protein, and either very low or no fat (wait about an hour after the workout before eating).
... There is nothing like a workout that makes you fell better the rest of the day, with aerobic exercises you can gain confidence ... an elevated heart rate for a prolonged period of time, thereby pumping an increased amount of oxygen-rich blood to the muscles being used. ...
In aerobics, Warm-Up and Cool-Down is important to reduce discomfort and the chance for injury.
A Warm-Up raises the heart rate and blood flow, increases muscle temperature, and improves muscle function (jogging in place or stationary cycling).
Warm-Up for aerobic exercise by performing the exercise at a very low intensity and gradually build up over 2 to 10 minutes at the end of your workout. A Cool-Down brings the heart rate down to near- normal and gets the blood circulating freely back to the heart. Skipping the Cool-Down may result in fainting and can also place undue stress on the heart. Do not stop and stand abruptly without cooling down. You run the risk of getting dizzy and / or passing out.
A good example is stretching, it relaxes the muscles which worked so hard during the activity, increases flexibility and helps prevent Delayed Onset Muscle Soreness (DOMS).
Here are some aerobic activities that you may be interested in getting specific benefits out of: Walking is the simplest, safest, and least expensive exercise, it is particularly good for post-menopausal women because it is a weight-bearing exercise which may help slow down osteoporosis. Cycling gives the heart and circulatory system an outstanding aerobic workout. It burns 700 calories in one hour and also conditions your legs, upper back, and shoulders. Jogging/Running is one of the easiest and least expensive workouts. It increases the fitness of the cardiovascular system by decreasing heart rate and blood pressure.
Swimming offers the best full-body workout. It is one of the best aerobic exercises due to its emphasis on heart and lung strength. It also develops muscle strength and endurance and improves posture and flexibility. Water Aerobics provides fitness benefits without putting stress on joints and muscles. Cross-country Skiing has a kick-and-glide technique. If you combine a poling motion to propel you along, it will provide a more complete workout than running or cycling, both of which emphasize only lower body muscles.
It also helps develop coordination. Rhythmic Aerobics is a feel-good activity that benefits you mentally and physically (reduces stress placed on joints and bones).
Jumping Rope develops cardiovascular and muscular endurance, agility, coordination, and muscular strength. It can be done virtually anywhere, costs virtually nothing, and is e extremely easy to learn. Rowing utilizes more muscles-not only the arms, but also the legs, abdomen, and torso. It burns more calories than any other activity (except Cross-country skiing.
Do you need some motivation to get off the couch and begin exercising? Maybe you have started to work out and then stopped your work out routine so many times that you cannot keep track of the number of programs you have tried. Well you are not alone. In fact, by statistics that would make you an average American. All the same, working out for the sake of health and well-being is becoming ...
It provides all the aerobic benefits of running in a workout that also effectively builds muscular strength and endurance. It is also a stress-free exercise. Step Aerobics is performed on a platform which usually ranges from 4 to 10 in height. It was developed to provide a low-impact activity that is both challenging and interesting. It has efficient means of improving aerobic fitness. If your goal is to lead a balanced lifestyle and enhance your health and well being, keep in mind that it is very important to perform aerobic exercise regularly even if the intensity is low or the duration is short.
The bottom line for health and well being is to get some frequent aerobic activity. Try to enjoy and take it easy so you will want to keep it up.