aerobics

• Aerobics


  A form of physical exercise that combines rhythmic aerobics exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness)
• Aerobics

  • Usually performed to music
  • May be practiced in a group setting led by an instructor (fitness professional)
  • Can be done solo and without musical accompaniment
• Aerobics history

  The concept of aerobics stems from a book published in 1968, written by Dr. Kenneth Cooper, which explains that aerobics exercise helps prevent disease
• Jacki Sorensen


  Credited with taking Dr. Cooper's knowledge and synthesizing it into fun and effective aerobic workout routines
• Benefits of aerobics exercises


  • Improves circulation and helps your body use oxygen better
  • Increases energy
  • Increases endurance (means you can work out longer without getting tired)
  • Helps reduce the risks of developing chronic diseases
  • Helps reduce body fat and maintain a healthy weight
  • Helps reduce stress, anxiety and depression
• Lower impact aerobic exercise

  • Swimming
  • Cycling
  • Using an elliptical trainer
  • Walking
• Higher impact aerobic exercise

  • Running
  • Jumping rope
  • Performing high impact routines or step aerobics
• Aerobic exercise intensity


  Should be done in moderate intensity, that is, our heart rate should be 60 to 80% of our maximum heart rate
• Aerobic exercise frequency


  Consider the number of aerobics exercise sessions per week, especially for weight loss
• Aerobic exercise time


  More time spent doing exercises means more calories burned and an increase in endurance. We can at least do 20 minutes per session at first, then gradually increase it to 60 minutes
• Muscle strengthening activities


  Exercise in which groups of muscles work or hold against a force or some weight, helping build good muscle strength
• Bone strengthening activities


  Physical activity that stimulates bone growth and increases bone density throughout the skeletal system
• Phases of aerobic exercise

  • Limbering Exercise - stretching movements to improve flexibility
  • Warm-up Exercises - prepare different parts of the body for complicated movements
  • Aerobics Dancing Routine - a continuous movement that will last for about 30 minutes, which will strengthen the heart and blood vessels
  • Cool down - slow movements to relax the tired muscles gradually
• Aerobic exercise equipment

  • Floor mats
  • Bicycle
  • Trampolines
  • Ropes
  • Dumbell
  • Ball