aerobics by anne
TRANSCRIPT
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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.