Aerobics by Anne

8/14/2019 Aerobics by Anne

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The The World Health Organisation defines health in it's Constitution as

A state of complete physical, mental and social well-being and

not merely the absence of disease or infirmity.All in all:

When body, mind and soul are in touch and our souls"fit" happily into our bodies - that's fitness!


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Both the term and the specific exercise method were developed

by Kenneth H Cooper M.D., an exercise physiologist, and Col. Pauline

Potts, a physical therapist, both in the United States Air Force. Dr.Cooper, an avowed exercise enthusiast, was personally and

professionally puzzled about why some people with excellent muscular

strength were still prone to poor performance at tasks such as long-

distance running, swimming, and bicycling. He began measuring

systematic human performance using a bicycle ergometer and beganmeasuring sustained performance in terms of a person's ability to use

oxygen. His groundbreaking book,Aerobics, was published in 1968, and

included scientific exercise programs using running, walking, swimming

and bicycling. Cooper's data provided the scientific baseline for almost all

modern aerobics programs, most of which are based on oxygen-consumption equivalency.

The American College of Sports Medicine (ACSM) defines aerobic exercise as

"any activity that uses large muscle groups, can be maintained

continuously, and is rhythmic in nature." It is a type of exercise that

overloads the heart and lungs and causes them to work harder than at rest.


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Examples of mild to moderate aerobic

activities:Take a short walk around the blockPlay actively with the kids

Walk up the stairs instead of taking theelevatorTake an activity break--get up and stretch or

walk aroundPark your car a little farther away from your

destinationExamples of higher intensity

aerobic activities:Brisk walkingJoggingBicyclingSwimming

Aerobic dancingRacket sportsRowingSkatingCross-country or downhill skiing

Using aerobic equipment (i.e., treadmill etc.


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Aerobic activity is often coined

either High Impact or Low

Impact. The basic difference isthat one foot always stays on the

floor and supports the weight of

the body in low-impact aerobics.

High-impact aerobics include

actions that take both feet off the

floor, thus causing more jarring of

the joints when the body weight

hits the floor again. An example of

Low Impact is walking while High

Impact is jogging or jumping up

and down.The point is not to make physical

activity an unwelcome chore, but

to make the most of the

opportunities you have to be

active.


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The benefits of Aerobics

A stronger heart doesn't need to beat as

fast. A stronger heart also pumps bloodmore efficiently, which improves blood flowto all parts of your body.

Redu

cesther

iskofs

troke

Reduces Heart Disease

Lowers bad Cholesterol

Lowers plasma triglyceride levels

Strengthens the heart muscle

Reduceshighbloodpressure


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.

Regardless of age, weight or athletic ability, aerobic activity is good for you. As

your body adapts to regular aerobic exercise, you'll get stronger and moreefficient.

Consider 10 ways that aerobic activity can help you feel better and enjoy life to

the fullest.

Keep excess pounds at bay. Combinedwith a healthy diet, aerobic exercise helps

you lose weight and keep it off. Its also

helps to Strengthen and tone muscles

and Builds bone density


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Keep off viral illnesses. Aerobic exercise activates your immune system. This

leaves you less susceptible to minor viral illnesses, such as colds and flu.

Reduce health risks. Aerobic exercise reduces the risk of many conditions,

including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and

certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce

the risk of osteoporosis.

Managech

roniccond

itions.

Aerobicex

ercisehelp

slower

highblood

pressure

and

controlblood

sugar.If

you've

hada heart attac

k, aerobic

exercise

helps prevent

subsequen

tattacks.

Increaseyourstamina.

Aerobic exercise may make

you tired in the short term.

But over the long term,you'll

enjoy increased stamina and

reducedfatigue.


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Live longer. People whoparticipate in regular aerobic

exercise appear to live longer than those who don't exercise

regularly.

Stay active and independent as you get

older. Aerobic exercise keeps your

muscles strong, which can help you

maintain mobility as you get older. Aerobic

exercise also keeps your mind sharp. At

least 30 minutes of aerobic exercise three

days a week seems to reduce cognitive

decline in older adults.

Boostyourmood.A

erobic

exerciseca

neasethe

gloominess

ofdepressio

n,

reducethe

tensionasso

ciated

withanxiety

andpromot

e

relaxat

ion.


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Beforestarting

danceaerobics

,consider

someimportantpoints:

Doyoufeelpain

inthechestwh

enyouareperforming

theexercise.

Doyoulose

balancebecaus

eofgiddinessor

areyou

losingconsciousness.

Hasyourdoctor

hasadvisednottoperfor

mthe

exerciseasyou

haveriskofhea

rtdisease.

Areyouaretaki

ngdrugsforhear

tdiseaseorbloo

d

pressure.Ifyouar

efacinganyoftheabove

problems,

itisbettertost

artdanceaerob

icsunderthe

guidanceofap

hysician.


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If you have no time to exercise, but wish to have a beautiful body, then you can

prefer dance aerobics exercise It is a great fun workout that helps in

strengthening your body, giving energy to carry out your day-to-day activitiesefficiently and effectively.

There are many benefits of dance aerobics. It helps in losing weight and building

body muscles. Dance aerobics ensures healthy heart and strengthens your

lungs. It enhances your blood circulation, relieves stress and lowers your

cholesterol levels. The Hip-Hop aerobics is a dance aerobics routine,

which mixes together funk with contemporary dance.

Hip-Hop aerobics incorporates the usage of high

energy dance, while focusing on the entire form of

the body.

If you are a beginner, your instructor will direct and

teach you the grooves, rhythm, rhyme and moves

required to benefit from dance aerobics. If you want

to lose weight fast, this is the most effective exercise.


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Hi-Lo Aerobics involves a fast paced routine that includes rapid movement

and work on thighs, abs, calf, heart and so on. You move typically on one side

while slanting in position.

Hi-Lo Aerobics involves shuffling, turning, shuffling and doubling the kneesback while sprinting during the routine and taking a profound side lunge at

swift paces. Hi-Lo Aerobics work the abs, heart, calf, legs and thighs.

Step aerobics offers a more intense workout. It provides

extra boost by incorporating the action of stepping on to

the platform to intensify the workout. It is a form of low

impact and does not stress the joints as much as

running and jogging. The action of stepping does notshock the joints.

A fun and lively class using a

variety of Latin dance moves

which are adapted into a fitness

workout.


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Low-impact aerobics are those movements involving large muscle groups used in

continuous rhythmic activity in which at least one foot contacts the floor at all times. It

has developed to decrease the lower leg overuse injuries associated with high-

impact classes.This type of exercise is ideal for seniors, pregnant women and overweight people. It

is beneficial for those who have not exercised for some time. With low impact

aerobics, more fit people may have difficulty achieving required intensity, therefore

they are told to use larger movements.

Aerobic kickboxing is also called as cardioboxing or boxing aerobics. It is a tremendous

way of achieving a beautiful body. This type of

exercise leads to quick weight loss. You feel

more energetic and enthusiastic at the end of

the session.

Aerobic kickboxing is used for toning yourbody and tightening your muscles and makes

you look younger. It acts as a great stress

reliever and enhances your flexibility level and

blood circulation.
http://www.fitnesshealthzone.com/diet-nutrition/seven-easy-changes-in-your-lifestyle-to-lose-weight/http://www.fitnesshealthzone.com/diet-nutrition/seven-easy-changes-in-your-lifestyle-to-lose-weight/


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Bhangra Workout is an exercise danceroutine that modernizes the high-energy

folk dance of Bhangra by blending

traditional Bhangra dance steps and the

exhilaration of Bollywood (Hindi film)

moves. This unique dance mixes

cardiovascular with fun, and is suitable for

participants of all ages and fitness levels.

BHANGRA HISTORY: Bhangra, the most

popular of the community dances from the

villages of Punjab.The music and the beat

of the drum are the life of Bhangra. WhileBhangra has had a long history, the music

and the rhythm of the dance have recently

begun to influence popular music

internationally, creating a modern Bhangra

movement.


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(Bollywood

Dancing) is very

expressive and

routines are often

based on the

emotional meaning

of a certain popular

song.

If you enjoy moving and shaking your hips to a Latin beat, you'll love this dance

workout. No partners are needed and regular tennis shoes are recommended.

This is more of a party than a workout! Suitable for all levels.

A sensual form

of dance and a

great forburning the

abs. Belly

dancing is a

very unique

form of

exercise.


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Get the Ultimate Circuit Workout

Circuit training alternates strength training exercises with aerobic activities to give

you two workouts in one. Boot Camp classes combine intervals of cardio drills and

muscle conditioning exercises to provide you with the ultimate circuit workout. Youcan burn 400 600 calories in a variety of classes that may use jump ropes, boxing

drills, free weights, and even a little healthy competition.
http://exercise.about.com/od/exerciseworkouts/ss/bestbuttexercis_3.htmhttp://exercise.about.com/od/exerciseworkouts/ss/bestbuttexercis_3.htmhttp://exercise.about.com/od/exerciseworkouts/ss/bestbuttexercis_3.htmhttp://exercise.about.com/od/exerciseworkouts/ss/chestexercises_3.htm


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The overall objective of a

BODYPUMP class is to improve

strength and endurance in the

major muscle groups and in doing

so, burn calories.

Each of the tracks has a specifictraining objective and is

purposely sequenced for

maximum effect.

The standard length of each

class is 10 tracks and 60

minutes. An optional 45-minute,eight-track format is also

available, omitting the triceps and

biceps tracks.


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The process of enhancing explosive

poweris known as plyometrics.

The ability of muscle in producingmaximum strength within short period of

time is known as explosive power.

Plyometrics combines strength, speed

and change of direction that allows the

muscle to react quickly with maximum

power.Plyometrics is also known as jump

training. This is the great method for

developing muscle fibers.

The well known consequence of aging

will obtain due to loss of lean muscle

mass. This problem can be recoveredwith plyometrics.

All basket ball players use this

plyometrics exercise to jump higher.

Plyometrics is all about producing

maximum force within short period of

time. It will improve the power of


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It is a form of exercise that was developed by Joseph Pilates back in the 1920s.

It was originally used as a rehabilitation program for prisoners of war. It was found to

be a great benefit to anyone who was seeking higher levels of fitness.Pilates is a cross between yoga, calisthenics and stretching. Pilates is undertaken to:

Enhance body alignment

Strengthen the abs, back and stabilizer muscles

Stretch, strengthen and relax the body

Pilates is gentle enough for pregnant women, when it has been modified, while at the

same time being challenging enough for advanced exercisers. It incorporatesexercises that target the abs, back and legs which results in the body becoming

stronger and more flexible.

Core strength is the main basis of Pilates. As the core strength is developed, the

stability throughout the entire torso will also be developed. Pressure on the back will

be relieved when the trunk is correctly stabilized, and the body will be able to move

freely and efficiently.

The Pilates Principles include Breathing,

Centering, Concentration, Control,

Precision, Fluidity, and Integration.


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Yoga is a popularly known form of aerobics that originated from India. Though

yoga has many variations, the effects are mostly the same.

This relaxing form of aerobics is designed to increase flexibility, strength, muscle

tone and calmness. The best benefit associated with yoga is that it provides very

effective stress relief.


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Get moving with a variety of senior citizen exercise classes. Choose from

among our senior workout programs to improve strength, coordination, or cardio

conditioning

This is a total-body senior workout program for active individuals. This classcombines aerobic, flexibility, and strength training in a positive, energizing

environment. We include exercises that are designed to increase flexibility, joint

stability, balance, coordination, agility, muscular strength, and cardiovascular

endurance. We incorporate a chair into the workout for standing and seating

support enabling you to push yourself as far as you want.

Get ready for a head-to-toe workout!


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After you exercise, it helps strengthen and flex your muscles.The muscles need

to be flexed after you workout. This helps prevent muscle cramping among other

muscle soreness.

Benefits of StretchingIt increases flexibility and better range of motion, which improves your

performance. Bending and lifting become doable without the strain you would

normally have.

It improves your circulation, which increases your blood flow. It improves your

posture. When your muscles aren't tight, it's easier to maintain good posture and

it helps eliminate discomfort.

It's a great source ofstress reliefbecause it loosens up the stressed muscles.

It enhances your coordination and allows your joints to move freely and in full

range. This helps prevent injuries and falls by giving you better poise.

Another great benefit for sports enthusiasts, you can prepare certain muscles

or muscle groups for a particular activity. Example: If you play racquetball, you

can stretch your legs and shoulders prior to playing to warm up the muscles.


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Fitness experts have found that listening to upbeat music while exercising will help you

get more from your workout. Particularly for aerobic workouts, music is a powerful

motivator.

Perhaps the most common use for music is as a diversion to take your mind off the fact

that you're exercising. The music distracts you from fatigue, allowing you to focus on

your exercise. Listening to music has the potential to improve your mood, too. That

positive mood means you may associate enjoyment with exercise and be more likely to

try it again.

So how do you choose music for your workout? This first depends on the intensity of

the aerobic exercise chosen. The number of times the heart beats per minute, or BPM,

needs to be consistent with the tempo or speed of the activity. For example, if you are

swimming using the breaststroke at a rate of 100 strokes per minute, consider music

that plays at 100 beats per minute. Or you could choose music that plays at 120 beatsper minute and swim at one stroke every two beats, for a swimming speed of 60

strokes per minute.

Music can also be "programmed" to progress from warm-up to Target heart rate and

back to a cool-down resting pace to close. Warm-ups provide oxygen to muscles;

reduce soreness and risk of injury. Cool-down allows blood to be pumped back up toyour heart and brain.


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Maintain a comfortable pace. For example, you should be able to hold a

conversation while walking briskly. If you do not feel natural again within 10 minutes

following exercise, you are exercising too hard. Also, if you have difficulty breathing

or feel faint or weak during or after exercise, you are exercising too hard.

Increase your workout in stages to get the most benefits with the fewest risks. If

you have not been exercising, start at a slow pace and gradually increase the

amount of time and the pace of your activity as you become more fit.

Select activities that fit your personality and have an element of fun. Also, plan

your activities for a time of day that suits your personality. If you have more energy

in the morning, plan activities that can be done at the beginning of the day.

Aerobics by Anne

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