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Aerobic Fitness |
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TABLE OF CONTENTS |
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Benefits Of Aerobic Exercise |
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Different Types Of Aerobic Exercises |
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Wading In Water Aerobics |
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Aerobic Breathing |
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Aerobic Dance |
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Aerobic Equipment |
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Aerobic Kickboxing |
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Step Aerobics |
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Aerobics For Kids |
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The Best Types Of Aerobics |
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How-Can-Aerobics-Help-You-Lose-Weight |
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Aerobics During Pregnancy |
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Aerobic Equipment |
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The Beauty Of Aerobic Exercises |
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Conclusion: The Need For Aerobics |
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6 |
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We are always reminded that exercise could do wonders for
the body. Aerobics, a kind of exercise which helps your body use more oxygen
while maintaining your target heart range, can definitely help a person live
longer and healthier. There are studies showing that 30 minutes of aerobics
every day would benefit the body a lot.
Performing
regular aerobic exercises would gradually make the heart larger. A bigger and
larger heart would be able to provide more oxygenated blood which can be used
by the muscles. This could also mean more energy whether for longer or shorter
periods of exercise or physical activities.
•
Weight loss
Aerobics and
any kind of physical activity could surely help control and reduce weight. It
is most successful when combined with a healthy diet. Including physical
activity and exercise with your daily routine will surely help you achieve
better built, healthy lifestyle and increase in energy. Aerobics would help
your body burn the calories consumed and prevent them from becoming accumulated
fats.
•
Stronger resistance
against sickness
Aerobics can boost
the body’s immune system. This would prevent illnesses like colds and flu from
happening. It could also help the body manage existing health problems like
high blood pressure and blood sugar. Excessive weight and obesity could cause
serious health problems like diabetes, heart disease and stroke. Aerobics could
help in reducing the risks of these diseases. This kind of exercise could help
in clearing the arteries of the heart from bad cholesterol.
•
Elderly benefits
Aging could
have different effects on the body and exercise could help you deal with these
changes. It could help your body become stronger and more mobile when you grow
old. Common problems of the elderly would be flexibility and mobility.Aerobics
and maintaining other forms of exercise even when older would help reduce these
problems.
•
Increase in stamina
and energy
Contrary to
what some people think, aerobics and exercise wouldn’t leave you breathless and
less energetic. It could boost your stamina and energy. Continuous and regular
exercise could result to muscle development and increase in body endurance.
Aside from that, aerobics could also reduce fatigue and decrease shortness of
breath. Aerobics could help the body achieve better sleep at night, making the
person more energetic and fresh the next day.
•
Promote better mental
health
Exercise does not only calm and help the body, it could
also help in boosting a mood of a person. Achieving better health and physical
results through aerobics could increase self-esteem and self-confidence. It is
even used to reduce stress, anxiety and depression.
Aerobics have numerous benefits. In fact, some would say
that aside from physical and mental benefits, aerobics could also help in
improving sexual performance. There are also different types of aerobic
exercises which could capture the interest of people with different ages and
characteristics.
However, aerobics may not be safe for everybody. Those with
certain illnesses and those that are pregnant should take necessary precautions
when performing aerobic exercises. Before trying any aerobic routine, it is
important to consult with a doctor first especially if you have an existing or
past medical condition.
Different Types Of Aerobic Exercises
Aerobics is one of the most
popular types of exercises in the market. Its use of music, dance, equipment
and other facilities have contributed to its popularity. Aerobic exercises are
workouts that intend to increase the heart rate for a period of time. This
would cause the body to have higher intake of oxygen which would result into
better blood circulation, weight loss, faster calorie and fat burning.
Other physical activities
can also be considered as aerobic workouts, like swimming, running, walking,
jogging, and cycling. An aerobic exercise would start with a 5 to 10 minutes of
warm-up stretching and exercises. After the warming-up, the routine proper
would follow, lasting for about 20 to 30 minutes. The last part of the workout
will be the cooling-down process.
There are different types of aerobic exercises for
different levels of individuals. Skill, health and comfort are things to be considered
when choosing what type of aerobic exercise would fit with the individual’s
needs and abilities. Some of the types are :
•
Low-impact aerobics
As the name implies,
low-impact exercises don’t include activities which could harm the bones and
joints like jumping and bouncing. Exercises performed had lower intensity, thus
reducing the risks of injuries and leg overuse. In this exercise, one or both
feet should always be in contact with the ground.
With low-impact routine, you do not start with a high note.
An individual could start performing the exercises on a slower rate and
gradually increase its intensity. Low-impact aerobics is ideal for seniors,
obese and overweight individuals and of course, pregnant women.
•
High impact aerobics
High impact aerobic exercises use different movements. It
could include jumping, turning, shuffling, doubling, etc. This kind of workout
intends to develop the abdominal area, calf, and also the cardiovascular
system. If an individual is agile and active prior to working out, then
high-impact aerobics may be the best option. But for beginners, slower and
low-impact exercises is recommended first. When the individual is already
comfortable with this low-impact level, then it would be safe to proceed with
the second level. Keep in mind that doctor’s discretion is always important.
•
Step Aerobics
Step aerobics uses step
benches for working out. This kind of aerobics is actually low in impact. There
are studies showing that step aerobics can help a person reduce weight, given
the fact that its impact is only half of the impact used when riding a bike at
home. Overall, this process or workout is dedicated for the development of the
lower body.
•
Aerobic kickboxing
It is also
called cardio boxing. This is one of the most effective workouts for losing
weight. Although, aerobic kickboxing is tiring, its effects on the body are
great. It could definitely help in building more energy and longer stamina. It
is also called cardioboxing and can burn about 800 calories in an hour.
•
Water aerobics
Another low-impact exercise but delivers huge results,
whether it is for weight loss or improving over-all health. Water aerobics,
according to experts, burns calories faster compared with land-exercises
because of the water’s resistance.
Physical activities like
walking, running, dancing and swimming can be considered aerobics. Aerobics are
exercises which increase the heart rate and at the same time pump more oxygen
into the blood vessels. There are different kinds of aerobic exercises which
can be defined based on the equipment used in the workout program. Water
aerobic workout is an example of an aerobic workout.
Water aerobics or aqua
aerobics can also be referred to as waterobics.
This kind of workout is
usually performed in a swimming pool with waist- deep water. It could be in an
indoor or outdoor pool, with water temperature of 82° F to 86° F. Come to think
of it, the most common form of waterobics is swimming. Water aerobics would
focus on building body strength, flexibility, balance and providing a
cardiovascular workout. Its one session usually lasts for about 40 to 50
minutes.
Just like any other aerobic workout, there is a five-minute
warm-up and would end with five-minute cool-down. There could be floatation
devices provided to the participants if the water is deep. Kickboards and water
barbells are also provided to help participants afloat or can be used for
exercises. Water weights and floating belts are also used to increase water resistance.
Music are used during workout sessions.
When
kicking off with waterobics, the most basic thing that you need is your
swimsuit. There are some participants who would also use a swimming cap to keep
the hair our of the face and special aqua shoes. These special shoes can
support you ankles and also prevent your feet from slipping. They would also
serve as protection against cuts and scrapes.
There
are numerous benefits from including water aerobics in your lifestyle.
•
Since water provides buoyancy
and support to the body, there are less risks of bone and joint injury, which
makes it ideal for seniors who are suffering from arthritis or back pains.
Working out in water makes an individual less achy and sore after the workout.
Body joints did not have any problem with maximizing its movement.
•
Some would say that
they experienced faster shaping and toning of muscles when doing water
exercises, compared with conducting them on land. Water aerobics could help the
muscles develop 12 to 14 times faster than it does when doing in land. Since
water has higher density than air, it has higher resistance which is among the
reasons for better muscular development and endurance
•
The heart works better
when doing water aerobics. Compared to activities like running or swimming, the
heart rate is maintained at a lower rate.
•
This is great for
burning calories and losing weight. Walking for instance, when done on land can
burn about 135 calories in half an hour. If performed in water, you could burn
by as much as 264 calories for the 30- minute session.
• Aqua aerobics are great for those who have arthritis,
osteoporosis and pregnant because the workouts are actually gentle enough for
joint movements but quick enough to build muscle mass. Still, if a person has
the following medical conditions, expert’s advise is still important.
Even with all the benefits, water aerobics is still not
perfect. Since it would require the use of facilities and equipment, water
aerobics exercise tend to be more expensive. Some health insurance providers
could provide coverage for the aqua aerobics as long as it is recommended by
the attending physician.
Aerobics is one of the ways
to lose weight and reduce risks of sickness and complications as a result of
obesity and being overweight. It will also improve overall health. Aerobics
could help in pumping more oxygen into the blood vessels, which can increase
metabolism and burn more fat and calories. Aerobics literally means oxygen.
Aerobic exercises are designed to increase oxygen intake. This practice would
burn fat and improve health and fitness.
According to studies, about 300,000 adult deaths in the
United States can be attributed to the lack of physical activity and unhealthy
eating habits. About two thirds of adults in the U.S. are overweight, while
about one-third of the adult population are obese. Adults are not the only ones
suffering from weight problems. Children and teens with obesity have increased
for the last years because of changes in lifestyle.
Would
it be possible then to lose weight just by breathing alone?
Breathing is a crucial aspect in different kinds of
exercises. In fact, in yoga, breathing properly is important. Breathing
exercises could even remove stress and relax the body and mind. Breathing for
weight loss is practiced by several aerobic breathing programs. Each program
would have their own technique and their own advice.
However,
it is important to understand that there is no weight loss program or pill that
could produce dramatic results overnight. Obesity and being overweight cannot
be resolved by aerobic breathing alone. Of course, proper diet and exercise is
still crucial to battle the pounds away. Aerobic breathing can supplement these
weight loss programs to acquire better results.
Most of us would only use
about 20% of our lung capacity, while 70% of toxic elimination in our body
happens when we breathe. Aerobic breathing helps our body maximize its
potential. By breathing properly for about 20 minutes a day, you can bring
drastic results in your health.
The guiding principle is
that breathing can cleanse your body. It could help in flushing out waste,
toxins and other pollutants from your body. Diaphragmatic deep breathing
techniques could help in reducing cellulite, improve skin tone, blood
circulation, digestion and even sleep.
With aerobic breathing, all
you have to do is sit up straight, exhale from the lungs and inhale through the
nose. Breathing should be able to stretch the lungs to its capacity. When
exhaling, make sure to force out all the air in the lungs. Hold breathing for a
while and then pull your stomach in. You can do these breathing exercises about
10 to 20 times. Some would prefer doing them before proceeding with any exercise
training.
Everyone wants to lose
weight. But it does not mean that you should start starving yourself and become
a slave to exercise machines. In the end, losing weight would still mean eating
fruits, vegetables and healthy food, exercising regularly and staying or
maintaining a positive outlook of life.
Whenever we are including ourselves in aerobics and weight
loss programs, setting realistic goals for us to accomplish would make it
easier for us and at the same time, take weight loss according to our own
phase. Breathing may not be the magic beans we’re looking for to look good, but
it can definitely help us change into a new person.
Aerobic dancing combines
exercises and different forms of dances like ballet and jazz into an exercise
routine. They are usually considered low- impact exercises and slower paced
compared with other aerobic routines, although there are also fast-paced
routines. Because of these characteristics, they are very ideal for those who
need low-impact routines like the elderly, overweight and those who are
pregnant.
What makes aerobic dance an
interesting routine is, of course, its music. There are different types of
music which can be used for different aerobic dances, there are different speed
and style variations of aerobic dances. There are guidelines for aerobic music.
It is usually about 120 to 124 beats per minute for step aerobics. For
low-impact exercises, it is usually about 136 to 148 beats per minute.
Beginners would dance or sweat it out with slower beats.
Aerobic dance could be
classified into high-impact exercises, low-impact, step aerobics and water
dance aerobics. High impact exercises, as its name implies, would involve
intensive exercises which includes jumping actions synchronized with the music.
Step aerobics uses the step bench, and the water aerobics is performed in
waist-deep water.
Aside from the movements
along with the music, aerobic dance is also combined with fast or aerobic
breathing. This pumps more oxygen into the blood stream, rejuvenating the body.
Aerobic dances are usually done from 20 to 30 minutes, practiced for three
times a week. The routine is performed just like rhythmic dances, with counts
essential in setting the rhythm.
Before proceeding with the
routine, getting warmed-up is important. It would usually last for 10 to 15
minutes. These stretching exercises will lower risks of injury and at the same
time prepare the body for any extensive movement. After the routine proper,
relaxing or cooling down movements for another 5 to 15 minutes will be
performed to help the heart and the muscles relax.
Aerobic dancing has many
benefits even though they were done or practiced in a fun way. This kind of
aerobic workout is a great way to lose weight and at the same time, tone body
muscles. It would also help the body develop strength among bones who carry
most the body’s weight and also toughen cardiovascular muscles.
Just like other exercises, aerobic dance can increase the
circulation of the blood, reduce the levels of blood sugar and cholesterol.
Because aerobic dancing would include proper breathing exercises, more oxygen
is circulated in the heart, lungs and blood vessels which makes the body to
function better, produce higher energy and stamina. Its physical benefits would
also include boosting of the immune system, preparing the body against colds,
flu, etc.
Aerobic dancing is also a great way to keep stress away.
This could break the stressful and monotonous routine we have at home, school
or in the work place. It can even allow you to develop or practice your
creativity, since you can create your own dance steps or routine. If you cannot
leave the house to go to a gym, you could do the aerobic exercises at home,
learn the steps and pick your own song. How fun it is to stay healthy with
aerobics by swaying your hips!
Aerobics is
not only good for your body but also for your overall health. It is also a
great way of losing weight and keeping the unwanted pounds away. Although
aerobic exercises are good as it is like kickboxing, walking, jogging or
similar routines, using aerobic equipments would make exercising more fun and
at the same time burn calories faster.
There are different kinds of equipment
which could be used for different aerobic exercises.
•
Step bench
This is the
most common equipment. The height of the step depends on the leg movements that
would be used. Of course, the height would depend on the experience and
expertise of the person using it. Usually, a beginner would start with a 4-inch
step. As the person becomes more experienced, the height would increase to
build more endurance and flexibility. One thing great about aerobic steps is
that it is portable enough to be carried anywhere.
When buying a step bench,
a bench with a non-slip surface will be a good idea since it would more safe.
Just keep in mind that a higher step bench would mean a more intense workout.
•
Stationary Bicycle
Unlike
ordinary bicycles there are located only in one place. To measure the progress
of the bike, an ergometer is installed. There are even stationary bikes which
have computers that contain the exercise data and sessions. These bikes have
different features which influence the costs of the equipment. There are
different kinds of stationary bikes, buying one does not mean you would have to
pick the most sophisticated and expensive model. The needs of the user come
first.
•
Treadmill
Treadmills
can be expensive. There are manual and motorized treadmills which can be bought
from different fitness centers. There are different features included in a
treadmill like the pulse monitor, bottle holder, and book rack. There are even
sophisticated models which would allow you to use video and audio players to
kill boredom while doing the exercises. When buying treadmill, the size is the
most important factor. Check if it would be able to fit into your exercise or
living room area.
•
Hand weights
Lifting weights is another component of aerobic exercises.
When seriously trying to build muscles, then start getting 3 lbs. and 5 lbs.
weights. When using hand weights, users are recommended to use aerobic gloves
to grip better. Water aerobics also have customized weights which can be used
in aquatic exercises.
Whenever performing aerobic exercises, using the proper
gear is important, the right clothes and shoes. Make sure that the clothes will
allow the body to move easily, the shoes should be comfortable enough and keep
the user balanced.
Aside from paying attention to wearing the proper
working-out clothes, asking your doctor or health-care provider about any kind
of recommendation with what kind of fitness equipment and program would be
suitable for your needs is important. If buying fitness equipment is out of the
option, then you could always sign-up for a membership in fitness centers, as
long as they offer the equipment you would prefer to use.
There are different types
and routines in aerobics. And one of them is aerobic kickboxing. Aerobic
kickboxing should not be confused with kickboxing which is a self-defense
technique. With aerobic kickboxing, which is also called cardio kickboxing, you
could lose about 800 calories within an hour. Aside from losing weight, cardio
kickboxing is also great in building lower and upper body strength.
Aerobic kickboxing starts
just like any other kind of aerobic exercise, with a five to ten minutes of
warm-up. After that, it would be the kicking and punching which would end up
with another five minute cool-down. This aerobic exercise combines
martial-arts, self-defense, boxing and music. A person who is performing this
would be able to learn the basics of these parts. For example, basic boxing
stance is taught. Punches like jabs and hooks, kicks like side kicks are taught.
Kickboxing is thought to
have originated from Muay Thai. But aside from the Thai boxing influences,
aerobic kickboxing also uses karate skills to develop flexibility, strength and
endurance in one cardiovascular exercise. Those who practice aerobic kickboxing
would also testify that it was able to help them build their self-confidence,
self-esteem, self-control and develop a positive attitude towards exercising
and work-out.
In addition to that, it can also reduce levels of stress
and increase the individual’s stamina and energy. Imagine, learning
self-defense and keeping your personal fitness in check in an hour or less in a
day. But as great as it is, there should be considerations before practicing
aerobic kickboxing.
•
Your personal level of
fitness.
Aerobic kickboxing is a high-impact aerobic routine. Those
who are suffering from arthritis, tight hamstrings and inflexible back can have
difficulties with this routine. And always consider getting your doctor’s
advice before proceeding with any kind of exercise program especially if you
have an existing medical condition.
•
Consider your level of
expertise.
If it is your first time to do such workout, then you could
always get a beginning class. After being familiar with it, you could start
progressing into intermediate and advance levels. If working out with a CD/DVD
or tape at home, then pay attention to the instructions and start and do the
workout according to your own pace. There are moves like high-kicks which
should be avoided by beginners. These moves would require flexibility which
would be developed later on when you have already gotten used to the routine.
•
Hydrate.
Always drink water before, during and after the workout.
•
If the CD or the class
runs for more than an hour, you are not obligated to workout for the entire
period. An hour of aerobic exercise is enough.
•
Wear clothes that
would not restrict the flow of movements while exercising. Loose-fitting
clothes could be a problem sometimes.
Cardio
kickboxing could still put beginners at risk of joint injury. Especially, if
they would be extending or using incorrect forms and stances like overextending
kicks and locking joints. Wearing weights and holding dumbbells are also not a
good idea since they could also be detrimental to your joints. When performing
aerobic kickboxing or any kind of aerobics, never give in to peer pressure and
excise beyond your limits or fatigue.
Keep in mind that
speed, flexibility and your overall performance and fitness will increase along
with regular practice.
Aerobics, developed by Dr. Kenneth Cooper in the early
seventies, had become one of today’s most performed exercises. Aerobics
(literally “with oxygen”) is basically a form of exercise to improve one’s
overall fitness in muscular strength, flexibility and cardiovascular health.
One of today’s more popular forms of aerobics exercises is
called step aerobics, introduced at the start of the 90s. The new form is an
innovation of the old aerobics routine, this time having a step (a raised
contraption, 6 to 8 inches high) where the aerobics performer will step on or
off from time to time.
The stepping
rates (it usually starts at 120 per minute) and the height of the steps (6 to 8
inches) are adjusted according to the exerciser’s needs and experience. These
simple step-up, step-down aerobics are as beneficial as those of more intense
movements, but less damaging to the joints.
Basic moves
The basic step involves stepping one foot first and then
the other on top of the step, and stepping down on the floor using the same
sequence of foot movements. There is a general agreement among aerobic
enthusiasts that the “right basic” is stepping right foot up, then the left,
and then stepping down to the floor with the right then the left foot.
For variations, instructors switch different moves within
the sequence, like changing the “right basic” to the “left basic” without
in-between moves. Usually, this is done by way of “tapping” the foot instead of
shifting weights.
Another form of step is called “tap-free” or smooth step.
This is done with the feet always alternating and without the confusing “taps”.
The “taps” can sometimes make learning difficult for new aerobics students.
The instructor usually plans beforehand when to insert a
switching move that maintains the natural rhythm of moves to simulate the
natural shifting of weights on both legs like in walking.
From the
right basics, the instructor might insert a “knee up” (lifting a knee and
during the return, switches the move to the other foot) and continue with the
left basics.
Sets
Usually, a set prepared by the instructor consists of many
different moves with different durations. This is executed together by the
whole class and usually timed to 32 beats per set. This is done in such a way
that the whole set can be switched and repeated in the other leg, mirror-like.
Basic level classes have simpler basic moves. Advanced
classes sometimes incorporate dance elements like turns and stomps and whatever
is in vogue.
Elements are strung together in two to three routines per
class. One learns these routines in class, which will be performed at the end
of the class.
Most
instructors offer several choices for every person’s level of intensity or
dance ability during the teaching of the routines.
Benefits
Step aerobics
helps burn calories and maintain weight. The amount of calories that are burned
depend on the intensity, speed and the duration of the aerobic exercises.
Step aerobics helps in endurance,
prevents cardiovascular diseases, and improves gait and balance. It also
provides flexibility training to enhance joints movements.
Finally, step
aerobics helps maintain good mental health because the workouts are fun and
enjoyable, and sessions certainly releas stress. With a group session, a
person’s social life is enhanced as well.
It is
important to teach kids early about health and fitness. Involving them in
exercise and aerobics would not only help them understand health but also help them
direct their energies into movements and practices that would be productive and
at the same time, beneficial in the long run.
According to studies, about 25% of
children and teens do not have any “vigorous physical activity.” About 14%
children and teens report no physical activity like walking or cycling,
everyday. This can be one of the reasons why the number of children has doubled
since the early 1970s. In 2000, 19% of children, 6 to 11 years old, and 17%, 12
to 19 years old, are considered overweight.
Those who are involved in physical activities, reduce the
risks of developing health problems as they grow older. Exercising reduces the
risks of obesity, diabetes, high blood pressure, stroke and heart disease. But
making your child follow a 30 minute exercise video is no fun for your kid.
There are fitness centers that have children workout program, they would
include biking, swimming, walking, marching, playing games to introduce low,
moderate and high impact aerobics and physical activity.
Introducing children and teens to aerobics would help them
become more active and at the same time, change their outlook towards the
lifestyle they will be having as they grow old. There are also fitness centers
which offer exercise programs suitable for children and teens, based on their
age, skill and of course, their fitness and personal condition.
There are
also CDs and DVDs that mix an aerobic workout with dances and other fun ways.
Teens and older children may enjoy dancing to hip-hop and modern dances. Some would
also show interest in doing aerobic dances, kickboxing, yoga and Pilates. You
could also help your child participate in school-organized sports and
activities.
There are guidelines that should be kept
in mind when involving your child in physical activity according to Centers for
Disease Control and Prevention (1997) and the Council for Physical Education
for Children (1998). Children should at least be physically active within 30 to
60 minutes on all or most of the days of the week. Moderate to vigorous
activity a day should last for about 10 to 15 minutes. Playing games and
activities like biking, walking, running, etc. should also be included in the
child’s activities.
To encourage physical activity, make sure to implement
rules that would lead to healthier lifestyle. This would include setting time
for watching television and computer games. Aside from that, make sure that
your child would be eating meals not in front of the television or computer.
This would promote or give time for parents to talk to children during meals.
The easiest way to teach and encourage children to exercise
is to set an example. Obesity and overweight problems are not just children
health concerns, alarmingly, a lot of adults also suffer from these health problems.
The family exercising together helps the family build stronger and closer
relationships. Aerobics would not only benefit your child, but the whole family
as well.
Since the 80s, aerobics took the world of exercise by
storm. Different from high intensity workouts used by professional athletes
before, aerobics is a moderate exercise that is effective in improving one’s
overall fitness.
After being developed by Dr. Kenneth Cooper, regular
aerobics exercises and routines had been enhanced and were given innovations
since its inception into the mainstream of modern life.
A big part of
the appeal of aerobics on almost everybody is the fact that it is simply any
moderate physical activity that can be performed continuously for a certain
length of time.
This type of exercise works the body at
the lower end of the target heart rate area, causing the heart and lungs to
adapt and become strong.
Because of this, aerobics is known as the best cardio and
weight-loss exercise routine. Most bodybuilders attest that aerobics provide a
sustained calorie-burning effect not matched by any exercise.
The best aerobic exercise for burning fat and losing
permanent weight will depend, of course, on the individual’s fitness level. If
one has low fitness levels (most often, people who are just starting out),
walking or step aerobics would probably be best.
Some recommendations
For starters, the best aerobics would include walking,
running, jumping rope, ski machines, treadmills, rowers, health riders and
more.
If you are just starting out or have not been working out
lately, the best starter program is walking. Even if the fat-burning potential
in walking is low, this is a great routine for beginners.
In time, on
the advice of your trainer and doctor, you can step up your routine. Perhaps,
you can later jog and increase the intensity level in your fat-burning.
Running and cycling
Running or jogging, the logical next
level after your walking is rated the best aerobic exercises by many experts.
It has a high fat-burning capacity, and if done with consistency, will produce
obvious results every practitioner can feel and see for themselves.
One should be on alert, though, on the danger for
individuals to over-train. The name of the game is moderation, especially if
you have some medical history of cardio-vascular problems. As always, consult
your doctor first.
Cycling, either on a stationary bike or
a real one, is another fun and excellent aerobics routine. Cross-country or
mountain biking not only gives you the exercise benefits you want, but will
also get you to see scenic places that can excite the mind.
Treadmills and weights
In treadmills, you can combine walking, jogging and perform
resistance training as well. The possibility of doing high intensity exercise
routines in treadmills makes them very effective aids in your fat-burning
goals.
This is also true with other exercise gears in the gym like
rowing machines. In rowing, the whole body routines can greatly help in burning
calories.
On the advice
of your trainer, you may add a light weight training session to your aerobics.
This might be done at least thrice a week. Weight training with aerobics is a
potent combination for burning fat as well as preserving and toning your
muscles.
Moderation and consistency
In all of these, the main frame of mind of the exerciser
should be consistency. Aerobics needs moderation. Anything more intense is
another exercise program.
How-Can-Aerobics-Help-You-Lose-Weight
One of the most popular
means of losing weight ever since is aerobic exercises because of its long term
benefits when it comes to overall health. Although many people are living
testaments to the wonders of weight loss by dieting and cutting down on
important nutrients, not all of these offer certain and desirable results like
aerobic exercises can.
If you are one of those who are contemplating over losing
weight, then now is the time to stop entertaining the thoughts on weight loss
programs or diets. It is now time to conduct a little research first on aerobic
exercises to help you understand how aerobics help you lose weight and achieve
can long term health benefits.
Aerobics
basics
Aerobics refer to doing an
activity such as a physical exercise for a longer period of time but with
lesser force and effort on the part of the one who is doing it. Simply put,
aerobics exercises are those that allow a person to do multi-tasking such as
carrying out a conversation while doing the exercise or engaging in simple yet
productive activities.
The most common forms of aerobic exercises might include
simple walking, jogging, swimming and even cross country skiing. To those who
cannot carry on these simple exercises religiously on their own, they can try
attending aerobic classes nearby where there is an instructor to lead them.
Experts say that before you
engage in any activity such as aerobic exercises please make sure that you have
reviewed its requirements well. Avoid choosing activities that would not suit
your health and lifestyle conditions.
Also, make sure that you have visited a registered or
licensed physician first before trying on aerobic exercises and before using
any weight loss product that you think might complement your activity such as
food supplements, herbs, or over-the-counter medications.
What
can be done?
To ensure that aerobic
exercises will work for you, take time off to read and understand various
issues surrounding it. You can check the Internet where there are thousands of
sites that will lead you into any information you want on aerobic exercise or
ask a person who you know that did this before so you can ask for first hand
tips and suggestions. It will also help if you:
-
record your eating
habits and patterns by keeping a food journal.
Updating and monitoring your food and eating patterns will
help you track down the reasons behind your weight gain. Asking for
professional help from a registered dietitian will make the monitoring more
valid.
-
indulge and give in if
you are craving for a specific food or dish since being not overly-restrictive
with food or favorite treats can be awarding experience. By giving into these
cravings you can totally avoid eating foods that are high in calories and fats.
- engage yourself in only one daily exercise such as
walking—which is the easiest form of aerobic exercise—since it is recommended
by most authorities to help you lose weight while keeping your body fit and
healthy. Other exercises and workouts that last 30 to 60 minutes will also help
you burn unwanted fats and calories.
Everybody can benefit
from exercise, even those who are handicapped.
The elderly would exhibit health
improvements when performing low-impact exercises. Pregnant women would also
benefit from low-impact aerobic exercises. Those who practice aerobics while
pregnant would experience easier labor and child-birth.
There are also studies that showed women who have been
performing aerobic exercises have reduced risk of undergoing caesarean
operation/ surgery, quicker recovery whether it is physical or from postpartum
depression. These women would also shed pounds gained during pregnancy, faster.
Overall, women would testify that they had healthier pregnancy compared with
other women.
Exercising
while pregnant does not mean that soon-to-be-mothers would carry on the same
pace or exercises they were doing prior to pregnancy. Since expecting mothers
are practically sustaining two lives in their bodies, they should not be
exerting too much in their exercises. Pregnant women are recommended to perform
aerobic exercises for not more than 30 minutes. When exercising too much, the
body temperature of both mother and child could increase. This could cause
problems with the baby, excessive heat during the first trimester could cause
birth defects. While later on during second trimester, it could trigger
premature birth.
To avoid hyperthermia or excessive heat,
exercises can be performed early in the morning when the weather is cooler.
Pregnant women should drink plenty of water and avoid exerting too much force
or energy, like weightlifting. Places like saunas and steam rooms should be
avoided. As all pregnant women know, exercises which would make the abdomen and
the stomach vulnerable should be avoided by all means. Jumping movements should
also be avoided.
Light weight-lifting can also be practiced by pregnant
women. This would be able to prepare them for carrying the baby after birth.
Although, experts would always recommend that before proceeding to any kind of
aerobic routine or program, doctor’s advice is very important. Other forms of
exercise which could be carried out during the first trimester would include
swimming, walking, and there are special aerobic programs designed for pregnant
women. While exercising, it is important to keep eat and keep your body
hydrated.
During the second and last trimester, the weight of the
baby could have an effect on your movements. Maintaining your balance is hard
since the weight could provide stress in your joints. During this time,
marching in place could replace your usual exercise routine. Exercises which
would require you to bend over, spin and quick turning movements can cause the
mother to lose balance and result into injury.
Use caution as you move across the floor. You may want to
try a prenatal water aerobics class if one is offered in your community. It
offers many of the same benefits as aerobics on land- a workout for your heart
and body and the camaraderie of other expectant mothers without the stress on your
joints or the risk of injury or a fall.
Even though aerobics has many benefits, doctors may not
recommend it to some pregnant moms especially if they show signs of
preeclampsia or worsening hypertension. The American College of Obstetricians
and Gynecologists (ACOG) also cautions pregnant women against aerobic exercises
that would require them to lie on their backs when they’re about 20 weeks
pregnant. Generally, if a pregnant woman is experiencing unusual symptoms like
pain, bleeding, rapid heartbeat or dizziness, exercises should be stopped.
Aerobics is
not only good for your body but also for your overall health. It is also a
great way of losing weight and keeping the unwanted pounds away. Although
aerobic exercises are good as it is like kickboxing, walking, jogging or
similar routines, using aerobic equipments would make exercising more fun and
at the same time burn calories faster.
There are different kinds of equipment
which could be used for different aerobic exercises.
•
Step bench
This is the
most common equipment. The height of the step depends on the leg movements that
would be used. Of course, the height would depend on the experience and
expertise of the person using it. Usually, a beginner would start with a 4-inch
step. As the person becomes more experienced, the height would increase to
build more endurance and flexibility. One thing great about aerobic steps is
that it is portable enough to be carried anywhere.
When buying a step
bench, a bench with a non-slip surface will be a good idea since it would more
safe. Just keep in mind that a higher step bench would mean a more intense
workout.
•
Stationary Bicycle
Unlike
ordinary bicycles there are located only in one place. To measure the progress
of the bike, an ergometer is installed. There are even stationary bikes which
have computers that contain the exercise data and sessions. These bikes have
different features which influence the costs of the equipment. There are
different kinds of stationary bikes, buying one does not mean you would have to
pick the most sophisticated and expensive model. The needs of the user come
first.
•
Treadmill
Treadmills
can be expensive. There are manual and motorized treadmills which can be bought
from different fitness centers. There are different features included in a
treadmill like the pulse monitor, bottle holder, and book rack. There are even
sophisticated models which would allow you to use video and audio players to
kill boredom while doing the exercises. When buying treadmill, the size is the
most important factor. Check if it would be able to fit into your exercise or
living room area.
•
Hand weights
Lifting weights is another component of aerobic exercises.
When seriously trying to build muscles, then start getting 3 lbs. and 5 lbs.
weights. When using hand weights, users are recommended to use aerobic gloves
to grip better. Water aerobics also have customized weights which can be used
in aquatic exercises.
Whenever performing aerobic exercises, using the proper
gear is important, the right clothes and shoes. Make sure that the clothes will
allow the body to move easily, the shoes should be comfortable enough and keep
the user balanced.
Aside from
paying attention to wearing the proper working-out clothes, asking your doctor
or health-care provider about any kind of recommendation with what kind of
fitness equipment and program would be suitable for your needs is important. If
buying fitness equipment is out of the option, then you could always sign-up
for a membership in fitness centers, as long as they offer the equipment you
would prefer to use.
The
Beauty Of Aerobic Exercises
Today, more and more remedies are being offered in the
market for those people who would want to lose weight. Among these are weight
loss remedies come in the form of products, supplements, and programs. But if
there is one thing that experts would consider the safest, it would be aerobic
exercises.
Before you engage in any weight loss diet, product, or
program, make sure that you have full comprehension of its effects and possible
side effects to avoid going back to your form after you lose weight. Being
knowledgeable about these products and the possible risks associated with it
can give you an idea what are the products you can take in, diets you can
engage in or programs you can enroll with.
Most studies show that diets that promote weight loss of
more than two pounds weekly are not safe because it increases the possibility
of serious health problems compared to gradual weight loss. Medical experts
also agree that losing weight at a slower rate may reduce risks of health
problems that are closely associated with rapid weight loss.
Also, fad diets and quick weight loss products available
today do not only ignore but totally violates the basic principles of good
nutrition and various dietary guidelines. Do not be overwhelmed with the
promise of quick weight loss because any claims that a person can lose weight
almost effortlessly are fabricated.
These are
just some of the reasons why more and more experts recommend safe means of
cutting down on weight such as aerobics. Since aerobic exercises entail doing a
lesser effort in an activity for a longer period of time, many say that this
could be an effective tool to achieve long term health benefits.
How to keep it up
Aside serious health risks and psychological impacts
brought by futile dieting, improper weight loss through the use of
non-prescribed weight loss products or diets that are not proven to be
effective can bring depression plus a weakened immune system. This is why
experts strongly recommend safe means of being fit and slim through aerobic
exercises.
Many say that losing weight can be frustrating but a
rewarding feat once you have achieved your ideal weight and figure. To help you
keep up the weight that you have lost in simple aerobic exercises, here are
some things that you need to debunk:
-
“Low Carb Diet” is the
only way for you to lose weight. This is probably one of the biggest lies being
promoted by the people of weight loss industry today since by cutting out all
carbo and starches will only result to lack of nutrition needed by the body
especially by the muscle tissues; and
-
A lot of time is
needed to work a weight loss program into your schedule.
If you think that you cannot handle your weight loss all by
yourself, then opt enrolling in a safe and responsible weight loss option such
as aerobic classes that can fit into your schedule then you can even do other
things for yourself.
Aerobics had been a worldwide phenomenon since the 80s, and
most of the world knows about it. For the uninitiated, Dr. Kenneth Cooper (its
developer) submitted the official definition to the Oxford English Dictionary.
Accordingly, aerobics is defined as "a method of
physical exercise for producing beneficial changes in the respiratory and
circulatory systems by activities which require meeting a modest increase of
oxygen intake and so can be maintained."
Because of
today’s many new illnesses (hypertension, type 2 diabetes, and other
cardiovascular conditions) brought about by modern man’s generally inactive
physical lifestyle, experts strongly recommend aerobics for everyone.
Aerobic exercise
The common definition of aerobics is simply the activity
that consists of low-intensity repetitive motions of mostly the large muscles
of the arms and legs for a period of time. This activity increases breathing
and heart rate.
Most low-intensity activities you do during the day also
fall under this category. It includes such regular activities as walking,
jogging, swimming, and cycling.
For
individuals who are beginners in exercise programs, or maybe have histories of
health conditions, light exercise routines are recommended at first on most
days of the week.
Cardiovascular
benefits
Experts advise that these aerobic exercises have to be
performed at moderate intensity. This level of activity is safe for almost
everyone, and it still provides the desired health benefits.
Recent research brings in additional good news. It is
revealed that aerobics performers can still have cardiovascular benefits even
if the exercise routine (usually 30 minutes total) is broken into three or four
8-10 minute segments, as long as they are of the same intensity.
Intensity
Doctors, however, discourage infrequent bouts of
high-intensity aerobics routines. It is found that this approach is not very
healthy.
In the first place, reduction in risks of hypertension,
high cholesterol, type 2 diabetes and other conditions depends on the total
volume of the exercise done, rather than on intensity.
Higher intensity exercise activities raise your chances for
muscle or joint injury. Worse, it may trigger fatal consequences because of
heart rhythm disturbances.
Aerobics instructors always begin their sessions with light
stretching and low-intensity movements for about 5 to 10 minutes. This warm-up
routine is important to avoid injury. At the end of the routine, a similar
cooling-down period for about 5 to 10 minutes is also done.
Benefits
As had been proven these
years, people who engaged in regular aerobics have been known to benefit by way
of lower blood cholesterol counts, lower blood pressure, toned body because of
fat reduction and beneficial weight loss.
They have been known to have developed muscular and overall
body endurance, have a happier disposition and moods, and a medically-certified
general lower risk to cardiovascular diseases.
Common activities
The best part is the easy way on how to do your aerobics,
even without going to the gym and participating in gym routines.
Doctors
recommend a simple walk that totals around 10,000 steps a day. Start with
something lower, and add the number of steps slowly everyday until you reach
your goal. Done on a regular basis, brisk walking is guaranteed to erase your
common health risks. Your need for aerobics is not be that hard to fill up.
Enjoy and
Prosper!
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