AEROBICS Presented by :RUCHI.R.SHAH

MSC-I (SN)

What Is Physical Exercise?

Physical exercise is any body movement that works your muscles and requires more energy than resting. Physical exercises are generally grouped into three types depending on the overall effect they have on the human body:

Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.

Aerobic exercises, such as cycling, swimming, walking, skipping rope, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.

Anaerobic exercises, such as weight training, functional training, eccentric training or sprinting and high-intensity interval training, increase short-term muscle strength.

TYPES OF EXERCISESWhat is Aerobic Exercise

The word aerobic is made up of two Greek words: Aeros meaning air and Bios meaning life. Aerobics is basically considered a mode of conditioning which helps our body use more oxygen and maintaining a healthy heart rate. This also helps our blood circulation and keeps our blood pressure levels at a healthy range. This type of exercise can be continued for 20 - 45 minutes without being exhausting.

What is Anaerobic Exercise?

Anaerobic means literally without air or oxygen. A term applied to microbes which can thrive only in the absence of oxygen; but it also refers to the converse of aerobic exercise, where sustained intensive exercise (eg sprinting) exceeds the body's capacity to deliver oxygen so that the muscles use energy derived from anaerobic metabolism resulting in an oxygen deficit which has to be replenished later.

 

Different Types Of AerobicsLow Impact AerobicsAs the name implies, Low Impact Aerobics are activities with lower intensityand reduces the stress placed on the joints and bones. This sort of Aerobics are generally used for beginners to allow their bodies to get used to the physical movements itself and allows them to slowly get familiarized before moving on. Besides beginners, Low Impact Aerobics are also very useful for the elderly, the overweight or pregnant ladies. This group of people are unable to take the additional stress and pressure on both the joints and body, making Low Impact Aerobics very ideal for them.

Examples of Low Impact AerobicsWalkingWater AerobicsStationary BikingStep Aerobics

High Impact AerobicsHigh Impact Aerobics include a lot more fast and jerky movements compared to the Low Impact Aerobics mentioned above. These movements can include jumping, kicking, turning etc. This form of Aerobics helps develop the muscle and strength of various muscle groups such as the abdominals and calves. This is recommended for those that has experience or are generally active. An inactive individual or a beginner jumping directly into High Impact Aerobics are very prone to injuries as their muscles and joints are not used to the added stress and can easily lead to fractures or tearing of muscle fibres. Eg:Kick Boxing and Running/sprinter

Low Impact Aerobics

This is another fun and interesting way of doing our Aerobics. Water itself provides support and buoyancy. Our bodies are spared of the jerking of joints, muscles and bones. Also due to the resistance in water, it burns more calories than similar land based activities. It also enhances our flexibility due to the lower gravity in water and that our joints could be moved more widely, enabling enhanced flexibility in the long term.However we should note that we should try not to exercise alone in the water, even the most experienced trainers may face an emergency which requires the help of another individual. This is due to the fact that there are a lot of different movements which may cause cramps if inadequate warm-ups are performed. The fact that you are in the water makes it even more risky, make sure there are people around you.

Aqua Noodle

Aqua Noodle ExerciseDue to the buoyancy effect of water one has to use specialised workout instruments. The 'aqua noodle' helps people to stay afloat and enables them to cycle in water.Water exercises are beneficial for the body and can be performed by all ages.

STEP 1) Noodle Up

Hold the noodle horizontally, directly above your head with both hands. Extend your arms as far as possible. Stand up straight in the pool in chest-high water, if possible. Lean back as far as you can with the noodle by flexing your upper body. The goal is to get the noodle to touch the surface of the water without bending your arms and while keeping your feet on the bottom of the pool. Repeat this exercise 10 to 15 times. You can then alternate leaning your upper body to the left until the end of the noodle touches the water. Keep your arms straight. Repeat this exercise to left 15 times and then switch to 15 repetitions on your right side.

STEP 2) Noodle Down

Begin by bending the noodle until the two ends touch. Keep a firm grip with one hand on the two ends and grasp the bended "end" in your other hand. Push the noodle slowly under the surface of the water as far as you can. Then, slowly let it bring your arms back up. Repeat 10 to 20 times, depending on your fitness level.

STEP 3) Noodle Around

Wrap the noodle around the middle of your back. Bring your feet to the surface of the water in a "V" shape. You will be in a reclining position. Slowly extend your legs as far apart as possible and then bring them back together at the same pace. Work on full extension of your legs. Alternately, while the noodle is positioned around your back, you can keep your feet and legs together fully extended. You then bend your knees to your chest and then straighten them again.

STEP 4) Noodle Under

A favorite pool noodle exercise is to "ride" the noodle with it under your body. Place the noodle between your legs, positioning your body in the center. Use your arms and legs to maneuver yourself through the water. You can use the front "crawl" stroke or try using breaststroke arm pulls and kicks (frog like) to propel yourself across the length of the pool. This is an excellent full-body exercise.

Thirty minutes under water is as effective as 2 hours on land. It helps to burn twice the calories of land exercises. Water's buoyancy lowers the risks of stress-related injuries. It serves as an excellent cardio-respiratory exercise Immersion in water also reduces the pain perception and provides pain relief Good for weight loss & fat burning It offers great relaxation during summer It's painless, and sweat free and yes, lots more fun

BENEFITS OF AQUA NOODLE EXERCISE

Different Benefits of AerobicsThe 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.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.10- Helps to decrease chronic diseases like heart disease and hypertension.11- Aerobics intensify the resistance fatigue and gives you more vigor and energy.

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.

BIBLIOGRAPHY

Examples Of Anaerobic Exercises and Their Benefits.http://stresscourse.tripod.com/id56.htmlhttp://www.myfastwaytoloseweight.com/aerobics-exercises-benefits-examplehttp://articles.timesofindia.indiatimes.com/2011-07-25/fitness/29739398_1_deep-water-exercise-aqua-aerobicshttp://www.aerobic.org/aerobic/benefits-of-aerobics.asp