WHAT IS AEROBIC?
Regimens associated
with this purpose admit any form of vigorous exercise, such as cycling,
jogging, and swimming. More narrowly, the terminology behind
"aerobics" points to the efficacy of oxygen as it is used by the body
during the prolonged exercises that are indicated.
Naturally, aerobics is not a recent idea, and it had not its origin in the 1980s. Instead, it was Dr. Kenneth H. Cooper (air force physician and former track runner) who in 1968 would change the world of exercise as it was known by publishing a book entitled "Aerobics," thus coining a term thus far not used. An eloquent speaker, splendid motivator, and engaging television personality introduced him into the living rooms of thousands. In many ways this publication started a craze which got people exercising in droves.
The exercise regimens
were simple to start and easy to follow. Aerobics had to be exercises that
would pressure the body to elevate its oxygen intake; consequently, the
exercises had to be continuous and at the same time rhythmic to avoid declines
and spines in the oxygen consumption. All the large muscle groups were used,
increasing the work heart and lungs were performing.
AEROBIC
HISTORY
"Origin of the way ending in a fit and healthy world"
Something about sport-aerobics
Growth of aerobics since the early years
Aerobics grows at a
tedious pace since the day of its prelude. All kind of people are identifying
aerobics to be beneficial and helpful in preserving a fit and healthy body
structure. Now, the actual reality is such that every person among a heavy work
schedule makes out at least half an hour to work out either in the gym or in
the home. Every one today stress on the need to stay healthy and hence aerobics
and all its form of exercises are rapidly gaining popularity.
History of step aerobics
BENEFITS
OF AEROBICS
The important benefits are:
1.- The heart operates more
efficient and becomes more stronger.
2.- It helps to control your
weight.
3.- Decreases the risk in
developing diabetes, heart diseases and obesity.
4.- There is an augment in good
cholesterol and reduction in bad cholesterol.
5.- It augments endorphins.
6.- Augments the body's
efficiency to take in oxygen and makes you breathe faster.
7.- It helps to reduce and
regulate the body fat.
8.- Increases the body muscle
strength and elasticity.
9.- Increases the quality of
sleep that refreshes you early next morning.
10.- Helps to decrease chronic diseases like
heart disease and hypertension.
11.- Aerobics intensify the resistance
fatigue and gives you more vigor and energy.
12.- Recovers your mood and decreases the
depression, stress and anxiety.
13.- It avoids overheating.
14.- Aerobics pushes the blood faster and
more energetically.
15.- Helps in prevention of cardiovascular
diseases.
16.- Sculptures muscles of the body and makes
your body more flexible.
17.- Helps to reduce blood pressure.
18.- Prevents from certain types of cancer
also.
In general aerobics
burns your fat. Aerobics provides a long life, a health life and happiness.
Increases a positive attitude in you and modifies your perception of looking
towards life.
Regular aerobic exercises
will force the heart to gradually enlarge and it is important to always target
your heart rate. The frequent stress of aerobic exercise obligates the heart to
progressively enlarge so future exercise eventually demands less effort. A
larger heart permits us to maintain exercise for longer periods because more
oxygenated blood can be transported to the working muscles. Furthermore has the
added benefit that a higher fat percentage can be used to supply the energy for
exercise.
Aerobic activity exists
of many ways and you can obtain the benefits from the time you spend in doing
them. The benefits of aerobic exercise are excellent for your body and your
mind and will help to make you live longer, stay healthier and feel
great.
Here
safety is first: The aerobic
routine with much emphasis can cause sprains and injuries. So never omit the
pain and directly consult your doctor. If you have any medical problem you
should consult a doctor and then start the routine. If a trouble such as
dizziness, vomiting, back pain or any other originates consult your doctor and
then continue the aerobic activity.
TYPES
OF AEROBICS
Actually, the best
aerobic exercise for you depends on your level of fitness. Aerobic exercise is
a moderate intensity workout that extends over a certain period of time and
uses oxygen in this process. Well, in these years, the practice of aerobics has
become the most happening workout trend between the youth. Not only is
performing aerobic exercise interesting, but also is very beneficial for
health. There are diverse types of aerobics such as fitness, water aerobics,
step aerobics, swimming, kickboxing, fitness walking, inline skating, bicycling
etc.
Here we have the more
generals:
There exist people,
who can't perform high intensity workout, because maybe they have some health
problems or their poor health conditions. For such people, low impact aerobics
is the precise workout choice. Low impact aerobic exercise comprehends rhythmic
movements, with exercising of the large muscle groups.
Water aerobic
exercises are an agreeable way to exercise over the hot summers. Maybe the work
out can seem like one splashing surrounding the pool waters, yet those who are
seriously into water aerobic exercise claim it's an excellent method to burn
out unwanted flab from the body and build inner strength. In effect, health
experts declare that the water aerobic exercise is good for people ailing from
arthritis and other problems many times.
This kind of exercise
is a newer version and interesting technique of aerobics. Conventional aerobics
are practiced on the floor: you discover a series of dance steps such as the
Pony or the Jazz Square, which are often done in four, two steps taking you in
one direction, two more taking you the other direction.
Aerobic dance
integrates exercise and dance movements into routines that are practiced with
the music. Many dance ways are used, including ballet, jazz, and disco. Aerobic
dance classes integrate fat-burning aerobics with develop of the muscle and
stretching exercises. There is no jumping around in low-impact aerobic dance.
Your foot is on the ground all times. This kind of aerobic is slower and it is
simpler to do than intermediate and advanced classes.
Sport Aerobics is a
hard and competitive sport that has a singular connection of aerobic
choreography and gymnastics elements. This sport generate a chance for
adolescents, and adult individuals to compete in a sport that demands less risk
than gymnastics while keeping the artistic quality and fun of aerobics.
AEROBIC
MOVES
Aerobic exercise is
good for each person. Aerobic fitness moves integrate rhythmic calisthenics or
dance moves with stretching and strength training routines to provide a
full-body exercise experience.
Here some moves you
need to give your body a full aerobic workout:
Warm-Up Moves
Aerobic moves that change the heart from a resting heart rate to a warm-up rate start slowly and build in energy and intensity. Walking or marching in place is the most regular warm-up aerobic move, with your steps deepening into lunges at the end of the warm-up to add intensity, energy and increase the circulation of blood to the muscles. Other first phase moves comprehend stepping from side to side and moving the arms at waist level or higher.
Aerobic moves over the
warm-up phase should also comprehend a gentle stretch of each of the major
muscle groups, including the lower back.
The warm-up phase of
an aerobic workout should be from 5 to 10 minutes. The objective during the
warm-up phase is to elevate the body's core temperature, warm up the muscles and
joints, and get ready the body for the training portion of the workout.
Aerobic Moves In The Zone
Lifting the weight of
body is another high intensity aerobic move. Leaping, hopping, and powering
through a move are all high intensity actions. This part of the workout should
be from 15 to 25 minutes, with intensity building at the beginning of the
session, peaking mid-session, and subsiding toward the end of this phase of the
aerobic workout.
Cool-Down Aerobic Moves
Terminate your aerobic
moves workout by stretching all the muscles you exercised to help them return
to their normal length, to increase your flexibility, and to keep your muscles
flexible and toned.
AEROBIC
EXERCISES
Aerobic exercise also
called cardiovascular exercise it is any sustained, rhythmic activity that
affects large muscle groups. Aerobic exercise presses that the lungs work
harder as the body's need for oxygen is incremented.
There are numerous
aerobics exercises among the most popular are:
The antique of step
aerobics is almost 25 years and is yet one of the most accepted and effective
ways of exercising: in a class or at home. All you require is a step and some
upbeat music.
In 1989 the indoor
cycling began and spinning is right now one of the most practiced exercise
classes at the gym. Perhaps it's because you don't require special skills to
practice; perhaps it's because a 45 minutes class can burn 500 calories or
more-a major but low-impact workout that suits people of all ages. The other
benefits of cycling are the mental aspects of it: spinning classes provide
videotaped rides with fantastic landscapes, soothing music and encouragement,
all with the benefits of workout out in a group of likeminded exercisers.
The jump rope is a
kind of exercise that can be done practically anywhere, at anytime, does not
need a lot of instruction time, and the equipment only costs $1. It is known
that the little girls love jump roping and how frequently have you passed them
on the streets shouting as they take turns. Some preferences for Evander Holyfield
and Golden Boy Oscar de la Hoya are known to jump rope in order to stay fit and
get in their aerobic exercise.
Jogging and running are
the typical aerobic activities: they burn lots of calories in a short period of
time. Some people love to run; they find it stimulating. Nevertheless, there
are emphatic drawbacks to running: your risk of lesion is much greater in
comparison than with other aerobic activities, since the weight of your body is
pounding down onto your joints.
Jazzercise is a
popular aerobics workout, ready in classes arrangement from a few people to
many dozen, depending on the individual class. Trainers are certified and very
informed: they not only impart you the steps you require, but create
choreographed routines and offer instructions for lower-impact workouts and
injury prevention. You can get Jazzercise classes in most towns, presented at
several times of day, for very economical prices.
A particular kind of
aerobics, water aerobics is perfect for people with articulations problems,
back pain, fragile bones due to illness of age, persons with problems of
overweight who want to get in shape without stressing their bodies, or people
who get overheated easily.
There is a huge
mistake; people think that yoga is just about stretching. The practice involves
much than just stretching, it helps to grow and develop your respiratory
system. The respiratory system is the organs that supply the oxygen to your
body in other words, your heart and your lungs.
Along with the fact of
wanting to look and feel good physically, many of us want to increment our
mental and spiritual stability. Mind-body exercises associate awareness with
activities to enhance both physical fitness and mental well-being. In effect,
the most ancient traditions all possess a mental and spiritual focus.
Several women worry
that weight training may cause them bunchy, unfeminine muscles, but the purpose
is that weight training tends to make us lose weight, gain strength and tone up
in unprecedented forms. By training out two or four times a week with weights,
women may can lose 3.5 pounds of fat and put on 1.75 pounds of muscle.
AEROBIC
TIPS
Aerobic relate with
any exercise that helps you process oxygen more efficiently by reaching and
preserving your Target Heart Range - the safest range of heart beats per minute
among the activity of the exercise. Calculate your Target Heart Range by
subtracting your age from 220 for women and 226 for men (go figure!) and
multiplying your answer by 60% and by 80%. The lower number recommends a safe
rate for beginners, while the higher number would be your goal as your fitness
level improves.
Tips for bringing aerobics safely into your daily life:
1).- Conserve a relaxed pace. For example, you
should be able to maintain a conversation while walking briskly. If you don't
feel comfortable again within 10 minutes following exercise, you will be
practicing too hard. Also, if you have difficulty breathing or perceive faint
or weak during or after exercise, you are exercising too hard.
2).- Intensify your training in stages to obtain
the most benefits with the fewest risks. If you haven't been training, begin at
a slow pace and progressively increase the amount of time and the pace of your
activity as you become more fit.
3).- Choose activities that are accord with your
personality and have a detail of fun. For example, if you like team sports or
group activities; choose basketball or an aerobics class. If you choose
individual activities, select swimming or walking. Also, plan your activities
for a moment of the day that accords with your personality. If you possess more
energy in the morning, program activities that can be done at the beginning of
the day.
4).- Program a workout schedule. To get the most health
benefits it is essential to exercise as regularly as possible. Alternating your
aerobic activities helps to conserve the excitement and anticipation in each
sport alive.
5).- Intensify your safety and comfort. There are
genuine reasons why so many athletics shoes are available in the market.
Diverse exercises as walking and tennis demand a shoe designed quite
differently than an aerobics or running shoe. Also, the regular workout attire
that moves and breathes properly is essential.
6).- Encourage your family or friends to support or
join you in your activity. When parents are active, their children are more
likely to be active and stay active for the rest of their lives.
7).- Challenge yourself. Set short-term as well as
long-term goals and celebrate every success, no matter how small.
8).- Whether your objective is to regulate your
weight or just to feel healthier, becoming physically active is a step in the
right direction. Catch the advantages of the health benefits that regular
exercise can provide and make physical activity a part of your lifestyle.
AEROBIC
AND ANAEROBIC
These two words
aerobic and anaerobic refer to energy pathways that are used during exercise.
Aerobic means "with oxygen" and anaerobic means "without
oxygen".
Anaerobic exercise
needs changing at an increased pace or with greater effort. Exercising this way
burns more calories but results in a greater demand for oxygen which cannot be
delivered in sufficient quantities to allow cells to continue burning fat. When
we breathe heavy, we begin to acquire an oxygen debt and muscle cells switch to
burning mainly carbohydrates, this fuel burns quickly and does not demand
oxygen.
Benefits of Anaerobic exercise:
Anaerobic exercise uses muscles at high intensity and a high rate of work for a short period of time. Benefits include:
• Development of
stronger muscles.
• Improved max VO 2
(the highest amount of oxygen one can consume during exercise) and thus an
improved cardio respiratory system.
• The bigger capacity to resist the buildup of
waste substances such as lactic acid and increased ability to remove them from
the body. This means your tolerance and ability to fight fatigue will improve.
In short, anaerobic
exercise burns fewer calories than does aerobic exercise and may be somewhat
less beneficial for cardiovascular fitness. Nevertheless, it's really good at
building strength and muscle mass and still benefits the heart and lungs. At
long last, increased muscle mass helps a person become leaner and lose weight,
because muscle uses large amounts of calories.
How anaerobic exercise works
As you start to work out energetically, there is a momentary shortage of oxygen being delivered to the working muscles. A common term related to anaerobic energy production is lactic acid. Lactic acid is a by-product of producing energy anaerobically. When lactic acid accumulates at high levels in the blood, it could be cause of muscular fatigue. This is because anaerobic exercises cannot last long. With training, the body is better equipped to control lactic acid. Many efficient changes happen in the body during training as consequence in decreased production of lactic acid and increased removal of it from the bloodstream. The body develops “buffers” that decelerate the onset of fatigue in the middle of the anaerobic exercise. Studies have demonstrated that with anaerobic training, the muscle's buffering capacity is augmented by 12% to 50%. With this augmented buffering capacity, more lactic acid can concentrate during high intensity exercise without causing fatigue.
Cautions
1. If you are new to exercise, do not immediately begin with high intensity activity. Beginners should start at about 50% intensity and increase from there.
2. Anaerobic exercise is not recommended if you
are pregnant.
3. Do a 5-10 minute warm up before starting any
anaerobic exercise, and a 5-10 minute cool down after your workout session.
Fitness
Nutrition
Eating correctly
permits us to conserve a healthy weight and keep undue stress off of our
hearts; it also permits us to keep our blood pressure and cholesterol levels in
the healthy range. Most important, good nutrition conserves our bodies stocked
with antioxidants that fight off a range of illnesses including cancer.
Albeit dieting seems
common these days, a Healthy Eating Plan is generally best. Several nutrition
experts coincide that minimizing dietary fat, regulating portions and staying
physically active are the real keys to healthy weight management.
Iron insufficiency is
a possibly serious condition that impacts more than 1 billion people worldwide.
Know how to distinguish the signs, treat, and prevent iron deficiencies.
Discover how to keep
your weight and augment your fitness level through changing you bad Eating
Habits Read steps you can take to correct your eating behavior.
How much sugar is too
much sugar? Discover how to regulate your sugar intake and maintain a Low Sugar
Diet. Sugar can be a source of excess calories in your daily diet.
Searching for a powerful
method to discourage disease and fuel a high-energy lifestyle? Discover how a
High Fiber Diet can considerably you health and fitness level and also help you
fight of disease.
According
to some made studies, the diet may be the problem. Several experts believe
people become so accustomed to dieting as a way of life that they lose touch
with their natural relationship with food. Learn how to eat right through
Eating Healthy Food and kick the bad habit of dieting.
AEROBIC
ROUTINE
The aerobic routine
serves to increasing cardiopulmonary efficiency besides strengthening the heart
and lungs. Additionally, the aerobic routine should also assist to increase
blood circulation and lower cholesterol levels as well as reduce stress and
anxiety. Being a somewhat hard exercise form, the aerobics routine maybe
require profound preparation and wise election, which should ensure that proper
equipment is used, to avoid being injured.
A sample schedule for the beginner’s fitness enthusiast:
Day One:
You should take as
easy twenty-minute walk at a beautiful bright place. Look a friendly place to
walk, avoid the pollution. If you can't find one, maybe you can go to a park,
beach, grassland or the countryside away from pollution. You require being able
to keep up an interesting conversation. If you are in oxygen debt you won't
burn calories as well so take it easy at first. Upon returning, use
approximately ten or fifteen minutes stretching. You should practice it
periodically; otherwise the extra calories can accumulate in thighs or butt.
When you begin with some periodic activity, the brain stars to think this body
is active and needs to increase the metabolism. Then the brain will get to a
higher metabolic level. As you augment your exercise program you will have more
byproducts known as free radicals. This is the argument for us to work with
nutrition as well, because you need to increase the antioxidants to keep the
body healthy from the free radicals.
Day Two:
Just stretch for ten
to fifteen minutes. If you find a pool, maybe you can choose swimming for ten
to fifteen minutes.
Day Three:
Walk fast for
twenty-five minutes. Stretch for fifteen, or if you have it down, it could only
take ten minutes to get a fantastic stretch.
Day Four:
Swim and stretch for
at least twenty minutes and ten respectively.
Day Five:
You might miss one. Or
walk maybe longer and easy or hard depending on how you feel.
Day Six:
Walk a good distance
faster for thirty minutes. If you feel tight walking, stop after you break into
a light sweat and stretch for a few minutes. Regarding the legs and gluteus
muscles. Then continue, finishing up with a good ten minute stretch.
Day Seven:
If you didn't miss one
day, consider an easy walk, swim or stretch, may be do something with family or
friends. If you got distressed at all during the week, then rest and just
stretch or swim.
Keep this program
until you may be able to walk thirty minutes without losing your breath at all.
This can last two weeks for most people and up to four weeks for others. If it
takes you longer, stay with twenty-five minutes for two months, and then move
into the next level. If within two weeks your body serves you well, you can
proceed with the next level.
Keep on the following
day with an energetic walk for thirty minutes. Now we will begin to burn some
fat. From now on, you workouts should last approximately forty-five minutes. As
you each time get stronger, your hard days go by like your easy days, when you
first started. Walking can escalate to five times per week within the first few
months, depending on your body. At this level it's not as critical as it will
be when we start the strengthening program using weights, running or
strengthening exercises.
Six to Eight Weeks:
After six or eight
weeks, begin your strength-training program. Once again, listen to your body.
If you don't feel quite ready at six weeks, take eight. You can go in either of
two directions with this addition to your program, with diverse levels of
intensity depending on your body and your abilities.
If you are able and
you are willing to run for your particular objectives, you may now commence to
run. Begin with simple jogging for 20 minutes every day, and weight training
every other day. Running at this time should be at least three days a week, the
same for weight training. There is some evidence, nevertheless, that we could
get by with two days of weight training and still do okay. Have one day of
rest. The day you rest should be a very easy workout, stretching, swimming or
family fun.
AEROBIC
AND HEALTH
Aerobic exercises are
those which move the heart rate into the "training zone" (60 to 80
percent of the body's maximum heart rate) and improve the body's circulation
and respiratory rate. Aerobic exercise is based by oxygen and it is
occasionally called fat-burning exercise, cardiovascular exercise or cardio
work. Aerobic exercise can be maintained up for prolonged time periods; in
effect the longer you exercise for, the greater the health benefits.
As healthy as you
might be, being financially secure is very important. For cheap life insurance check out Endsleigh, they can find you a
quote which suits the cover you need.
Personal Trainers.
Aerobic exercise
provides the heart a fantastic workout, burns up fat, boosts the immune system
and it is essential for the prevention of the build up of fatty deposits in the
arteries. It improves joint and muscle flexibility, stamina, sleep and
digestion and it normalizes hormone levels, helping to alleviate premenstrual
syndrome and menopausal symptoms. Aerobic exercise that is weight-bearing can
prevent osteoporosis by fortifying and slowing down the loss of calcium in the
bones. It also is good for pregnant women. Women who do aerobics tend to have
an easier delivery than others.
Note: About the heart
The aerobic exercise
can give stress on the heart if we are not accustomed to it and this is
particularly true for old people or those with weight problems, for this it is
important to start slowly and build up progressively. As the fitness level of
the body improves, the heart will slowly acquire strength, until it obtains a
level at which it does not require to work so hard to supply the body with
sufficient oxygen to keep exercise. Walking is a fantastic way to get initiated
on a programme of aerobic exercise: walking to work or to shops and walking up
stairs whenever possible. As you feel best each time, elevate the challenge by
walking faster and for longer periods or try hill-walking. Joining a low
impacts aerobics class and working at our own pace is also a fantastic idea.
Cardiovascular equipments in gyms -such as treadmills and training bikes- is useful
because it offers direct feedback on the heart, allowing us to slow down if we
are working too hard.
Guidelines for exercising
1. It is very important to warm up and cool down
before and after exercise to permit a slow build up to our training heart zone
and to avoid injury to muscles, tendons and ligaments.
2. When lifting weights we should not train the
same muscle groups on consecutive days. We should allow at least one or two
days of rest among training sessions.
3. We should always pay careful attention to our
posture while lifting weights.
4. Always wear comfortable well fitting sneakers
that cushion the feet and offer good ankle support.
5. Try to take moderate exercise three or four
times a week rather than intensive exercise intermittently.
6. While swimming avoid breast stroke if you
suffer from back problems.
7. It possible gets a personally tailored
exercise routine from a doctor, fitness instructor or personal trainer.
8. We should be careful while exercising outside.
Try avoiding bad weather conditions and don’t exercise in deserted areas.
9. Wear sufficient amount of clothing and make
sure that you are visible to oncoming traffic.
10. Exercising with a friend is a good way to
motivate oneself.
11. If at any time during the exercise you feel
dizzy, nauseous, faint or in pain stop exercising immediately.
How aerobics helps individuals suffering from
diseases like diabetes, obesity, arthritis and osteoporosis.
|
|
Improved recovery after aerobic exercise with a memory foam
mattress
Keeping fit and
staying healthy is becoming increasingly important to people these days, and
the health-conscious are using aerobic exercise to achieve varied benefits.
This type of exercise is great for improving your sleep pattern as long as it
is carried out 3 hours or more before going to bed. This is because when you
exercise your body temperature rises above normal. When you get ready for bed the
body is getting back to its normal temperature and this decrease in body
temperature appears to be a trigger that helps ease you into sleep.
An effective ‘cool
down’ is especially important after exercise to avoid injury to muscles and
ligaments. An Ergoflex memory foam
mattressis ideal for relaxing
on after a work out due to the ‘cool-sleep’ air flow system. The mattress
ensures comfort and allows the body to return to normal body temperature.
Posture is imperative
when working out and particularly when doing aerobic routines. It isn’t always
possible to make sure your posture is correct when exercising though. An
Ergoflex memory foam mattress can provide a helping hand after a workout, by
shaping to the bodies contours and supporting the body where it needs it the
most. This therefore means that your spine and muscles aren’t put under any
pressure during sleep and can fully relax after any vigorous aerobic
exercise.
No comments:
Post a Comment