The Benefits of Aerobics by angelicpeace2011

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      WHAT ARE AEROBICS?

A erobics,and regain health. There“with many types ofexercisesexercise, lose
  weight
           which literally means
                                   are
                                        oxygen,” are
                                                      aerobic
                                                               used to
                                                                        and
if you do them daily, you will find that you are healthier. Aerobics done at
moderate levels of intensity for longer periods of time target the body parts
you wish to slim. There are many advantages of aerobics, which is why this
form of exercise is both important and popular among health-conscious
people.
       Exercise can be broken down into two categories: aerobic and
anaerobic. These differ due to how the muscles contract during exercise,
and how energy works within them. Examples of anaerobic exercise include
weight training or strength training. With aerobic exercises, even the well-
built bodybuilder will not be able to run, swim, etc. for long periods. During
aerobics, you do not use bursts of energy. Instead, you spread out moderate
levels of energy over longer periods to trigger the use of fat in energy
production. In general, things like long distance running, dancing and
swimming are aerobic exercises, whereas sprinting, that uses short bursts of
motion, is not.
       The benefits of aerobic exercises are great, which is why most doctors
recommend them to patients, even if you are a normal weight. Some of these
benefits include strengthening the repertory muscles, enlarging the heart to
pump more efficiently, improving oxygen and blood flow and increasing
endurance. Therefore, there is no reason for people not to do aerobics!
There are a number of great exercise programs, which include individual
and class activities with groups. However, before you start any kind of new
health care routine, it is important to learn how exactly aerobics work. You
can do this in a number of ways.

         Primarily, you need to talk to your doctor if you want to make the
          best health decisions possible. A doctor will inform you about
          programs not beneficial for your body, that are too difficult or what
          could cause injury. He will also explain the best aerobic exercises,
          maybe recommend a personal trainer and stress the great health
          benefits of aerobics. The first stop should therefore be your doctor’s
          surgery. Make sure you have enough time to ask all the questions
          you may have.

         The Internet is also a great resource when it comes to finding
          information on aerobics. You can read articles about its benefits,
          its history, interact in chat rooms and forums to share experiences
          and ask questions. The Internet can also let you look at specific
          routines and some websites that help you put routines together to
          suit your level and experience.

         Beyond the Internet, you can learn about aerobics using traditional
          literature on the subject. Your local library should have a variety of
          books that you can read. If the resources there are outdated, try

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          the nearest bookshop. Always check online for discounted prices
          before purchasing a book you like.

         Fitness magazines are valuable too. Professionals may not publish
          information on the Internet themselves, but health care workers
          have checked the articles written in these magazines.

   Learning about aerobics is not difficult. People are beginning to feel more
   health conscious, so that information is becoming more and more
   available.

       Aerobics can decrease the risk of death due to cardiovascular
problems, and the onset of osteoporosis in both men and women. If you
exercise regularly, you will be able to tolerate the challenges that life throws
at you. For instance, it will help you fight against heart disease, reduce the
risk of high blood pressure, osteoporosis, breast and colon cancer,
depression, anxiety and stress. Therefore, aerobics are the key to a
healthier and physically productive life, so do not wait another day before
starting a new and healthier you.

EXERCISE IS FOR ANY AGE GROUP
       Everyone wants to get healthier, and everyone knows when it comes to
it, doing aerobic exercise on a regular basis is something that can take you
from unhealthy to healthy, enjoying all that life has to offer you. This goes
for everyone, but there are certain groups of people who have to design their
aerobic exercise very carefully to avoid hurting themselves.
       Seniors are one of these groups. When it comes to aerobic exercise for
seniors, you must consider several things. Remember that, aerobic exercise
is something that you are going to want to build on. You will need to start
small, and where you start is going to depend a lot, on how healthy you are
to begin with. If you want to get healthier, you have to go from where you
are and work up. Seniors are going to have to take inventory of their health
before they begin to do exercise on a daily basis.
       Seniors are more prone to health problems in general, so they should
see their doctor before beginning exercise or any major changes. However,
after they have seen a doctor, they can begin a regiment of aerobic exercise
in just the same way as people of any age. Unless their doctor has suggested
they do not do aerobics for whatever reason, a senior should begin with a
short work out, and gradually work their way up to longer workouts. This is
the same way that others should start an aerobic exercise program. If
seniors follow these instructions, and if they do not do anything that, they
feel their body cannot handle, they should have the same results with
aerobic exercise as anyone else.
       It all depends on how healthy you are to begin with, and how far you
want to take the exercise. As long as you do not overdo it, an aerobics
workout is going to be very helpful for you. Remember though, like anyone
else, you should discuss your plans with your doctor, even if you feel that
you are completely healthy. Your doctor will have more information about
what type of exercise is going to be best for you.

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INTENSITY AND ENDURANCE
       Aerobics are great for losing weight and staying healthy, because they
strengthen you breathing and your heart, as well as burn fat. Many people
do not know or understand how to do an aerobics workout in order to
maximize the results. Intensity is the key to any workout, so to get the most
out of it stick to these three rules.
       First, find the intensity that is comfortable for you. If you work out too
intensely, you may injure yourself or not see results. However, if the
intensely is not enough you will still not lose weight or become stronger.
Therefore, you have to work with a program that has just the right intensity
for you. When trying new exercises, try to make sure that they include
enough weights or speed to make the workout hard, but not impossible.
Remember, that you will need to change the intensity of your workout as
your tolerance and endurance increases. Look at your routine every one or
two weeks to make sure it is working for you.
       The second rule to intensity is to be safe. Over-training is a huge
problem, because it puts you and those around you in danger. When you
under-train you see no results, which may push you to intensify. That is
good, but too much and you will be vomiting before it is over, and possible
causing yourself injury. If you are training properly, your muscles should be
sore, but not your joints. Never do an intense workout where you cannot
control your form or breathing. Instead, take breaks and use lower weights
or speed to get back on track. This method will help you get more out of
your workout. If injury occurs during a workout, call for help if people are
near you. It is always a good idea to work with a partner or in a class.
       Lastly, build intensity instead of jumping in the deep end. When you
are starting to exercise, you will not be able to run the London Marathon!
Building up slowly will help prevent injury, as mentioned in the second rule,
and it can lessen the frustration. Slowly building up your exercise routine
will give you more success overall.

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Heart Rate
      It is important to know your heart rate when exercising. It will help
you to notice if you are doing the right exercises, and doing them correctly.
If you are new to exercise your ideal heart rate will be in the region of 50-
60% of your maximum heart rate. Remember, to use warm up exercises
before starting your routine. Building up your rate gradually will help
reduce body fate, lower blood pressure and cholesterol levels, and therefore
burn 85% of your body’s calories. If you are a fit person, and used to
exercise, your target heart rate is about 60-70% of your maximum heart
rate. This will ensure quicker weight loss, and that you burn more calories.
The ideal heart rate is around 70-80%.




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TABLE TO SHOW TARGET HEART RATES IN BEATS PER MINUTE

                      AGE        TARGET RANGE
                                 (BEATS/MINUTE)
                      20-24           120-150
                      25-29           117-146
                      30-34           114-142
                      35-39           111-139
                      40-44           108-135
                      45-49           105-131
                      50-54           102-127
                      55-59            99-123
                      60-64            96-120
                      65-69            93-116
                      70+              90-113

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      No matter what your current state of being in shape might be, it is
always going to be important to improve. Many times, you hear of aerobic
workouts for people who have not worked out in years and are not in good
shape. However, there are people who want to develop workouts who already
do athletic work, and these people, like endurance athletes, already know
the basics of aerobics and simply want to get in better shape.
      If you have been working out for a long time, or if you play a sport
that requires you to have long endurance, you probably know that aerobic
workouts are also very important. In order for you to be in the best shape
possible, you have to be able to have your heart rate and breathing rate up,
accomplished with aerobics. However, if you are an athlete already, chances
are that the basic aerobics class is going to be boring for you, and is not
going to benefit you. If you are already an athlete, and want to get in better
shape, there are several things that you can do.
      First, the point of doing aerobics is to get your heart rate going and
your breathing rate going. That means that if you are already an endurance
athlete, you are going to have to find ways to push yourself past what you
are already able to do. If you are used to running long distances, and don’t
get winded, you are going to have to try to run faster or farther in order to
get your heart rate going higher than what you already do.
      If you are going to be having aerobic workouts, and you are an
endurance athlete, you have to be sure that you can find different ways to
work out to challenge your body. You have to increase the speed, or add
something to your workout so that you can complete it in a way that
challenges your body.
      Remember that challenging your body is the point of doing aerobic
workout. Therefore, you have to find ways that your body is not used to
working, and force your body to work in that manner. This is the best way
that you can get an aerobic workout.

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      AEROBIC CLASSES
       If you have ever wanted to be healthier, you probably already know
that aerobics can be the way to go. You will find that you are able to stay
trimmer, and you are able to have more endurance and be able to do other
sorts of exercises. One of the best ways to get into aerobics and to make it
something that you can do full time is to take aerobics classes.
       At aerobics classes, you will be able to learn how to do the
fundamentals of the types of aerobics that you want to be doing. You can
also learn how to different moves – things you might not know yet, and you
can learn how to transition between one type of aerobics and another. At
aerobics classes, you are going to have a chance to learn all about aerobics –
what they can do for you, how they work, and why they are important. Not
only that, but you’ll actually be able to learn them, from an instructor,
someone who is good at what they do and someone who can help you be
good at aerobics as well.
       Everyone knows that the hardest part about working out is actually
doing it, going to the gym or riding your bike, or doing whatever it is that
you have decided to do. This is the hardest part about an exercise routine,
actually getting it done. However, if you sign up for an aerobics class, this
means that you are actually scheduling yourself to do it – you are saying
that during these times you’re going to be at aerobics, which means that you
have to go.
       Often, just getting it put down on the calendar is a great way to make
sure that you do something. This is a great thing for you, and you can find
that by scheduling yourself to be taking aerobics, you will find you are even
more likely to actually go ahead and work out instead of putting it off. This
is something that you might want to think about, because if you are lacking
motivation, trying to work out on your own just might not be the answer.
You would probably be better off taking a class because this will guaranteed
to have scheduled this time to work out.

      There are many times in your life that you might want to have the
help of a personal trainer, and doing aerobic exercise is certainly one of
those times. This is a situation in which a personal trainer can really help
you get the most out of your fitness goals and can really help you figure out
where you should go next when it comes to working out.
      It is very easy to find a trainer to help you with your aerobic exercise.
The most important thing is that you are able to find a trainer that
understands who you are and can help you be the best that you can be.
Find a trainer that makes you feel comfortable. It might seem like a trainer
that stresses you out would be good for your working out, but in the long
run you might end up getting more frustrated and you might not end up
doing as well as you’d like to do.
      The point of having a personal trainer is that you can be to be yourself
and to do the best that you can do on your own. This means that you have
to be willing to work with the aid of a trainer, but when it comes down to it
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you have to be able to take care of yourself and get yourself in better shape.
Your person trainer must be someone who is going to encourage you but
also someone who is going to be willing to let you be yourself and work at
your own pace.
      When you have a personal trainer for aerobic exercise, you can count
on one thing—you are going to be motivated. Often, aerobic exercise is
something that is easy to forget about and something that is easy to put on
the back burner because of other things that come up. With your personal
trainer, you will find that it is much harder to get out of working, so you are
going to be more likely to get your workout done. As long as you can find a
personal trainer that is willing to work with you and any conditions, you
might have, this can be most beneficial and you will be very happy when it
comes to the amount of work that you have done.


      AEROBICS AT HOME
       There are many ways that you can make aerobics work for you. First,
it is important that you understand how vital aerobic workouts are to your
health. You can get healthy just by walking and by lifting weights, but in
order to be truly healthy, you have to find a way to get your heart pumping
and to get your blood flowing. This is why aerobic exercise is the most
important to you – it really allows you to get all of the parts of your body
working together. Therefore, everyone understands how important aerobic
workouts can be.
       However, sometimes you simply cannot go to the gym or take a class
in order to get healthier and to have better aerobic workouts. Many people
are busy with family and with job commitments, and going to a gym or class
simply does not fit their needs.
       There are many things, in fact, that you can do in order to do aerobics
at home. The fundamentals of aerobic workouts include the fact that you
have to get your heart pumping and your breathing rate up. , and can be
accomplished in many ways.
       First, the most popular ways to do your aerobic workout at home
would be to get a bike or a treadmill to have in your house. This is
something that you can have in a convenient place in your home and it can
be ready for you whenever you have time to work out. Both of these are
great ways to make sure that you get your aerobic workout.
       Another great thing that you can do is develop a routine for yourself at
home that includes running in place, skipping, or even running around your
neighbourhood or somewhere close to you. All of these things are very
important because you can customize your workout to fit your needs, and
this can be a great way to get in shape. If you have always wanted to work
out, but you have never had the time to go to a class or to join a gym, this
can be the best time for you to get a hold of something like a bike, a
treadmill, or a running routine that you can do from home.




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      AEROBICS FOR BEGINNERS
        If you are just getting started with aerobics, you might be feeling
overwhelmed. It is true that there are many ways to work out, and that if
you can manage to get a good workout you are going to be much healthier.
It is also true that you need to have a course of workout in which your body
is moving fast and your heart and lungs are forced to work harder than
when you are at rest. This is aerobic exercise, and it is something that is
very important that you understand.
        Do not think that you have to start at the top right away. You must
work your way up to advanced aerobics. This includes running in place and
doing a series of movements that you might find very intimidating to start
with. Moreover, it is not safe to start anywhere other than as a beginner,
because you might hurt yourself and you also might run into problems.
Therefore, you have to start from the beginning if you want to be able to get
the most benefit from your routine.
        Beginning aerobics are very easy and they are something that you can
do even from home. The point is to get your blood flowing, so beginning
aerobics using start with walking in place and moving your arms and legs in
order to get your heart rate up. Then, you gradually proceed to doing more
and more movements and to doing them faster.
        A great thing to do for beginning aerobics is to start by walking or
jogging in place. You can then start moving your arms up and down. The
point of aerobics is to get your heart going, and the best way to do this is to
keep on doing movements, like jumping jacks, for as many repetitions as
you can do. This is the best way for you to start with aerobic training,
because you are able to work your way up from nothing and really get in
good shape as you do this.
        Something else that you should keep in mind is that aerobics often
work better to music. The way that it works is that you can use the music to
keep your tempo and to keep your working hard. You can also time your
exercises to music – you can do one set for an entire song, for instance.
Music can be your motivator and it can help you keep working out.


BURNING FAT DURING AEROBICS
      There are many great things about starting an aerobics program for
your body. One of the greatest things about aerobics is that you can use it
to burn fat in ways that are easier on your body than dieting. It is very
simple to burn fat using aerobic exercise, because there are many ways that
you can train your body.
      While you are building up a sweat and working on your heart rate, all
of your muscles are also getting great things from the workout. As you
bring new blood and oxygen to your body systems, you are giving yourself
the best chance to get rid of all that unwanted fat. Working hard to burn fat
is something that you can finally take control of wen doing aerobics on a
regular basis.


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      When your body is in constant motion, its systems are working hard
to maintain body functions at a normal rate. Your muscles are moving
more, so your heart is going to have to work harder. The only way to get
your muscles to move faster is to supply them with more blood and oxygen.
Due to your heart working harder, your lungs will also work harder to
provide your heart with oxygen to keep it pumping.
      All of these things work together, so you are really getting the most
out of your entire workout. You are going to find that you are much
stronger, and as a result have less body fat. Your body needs energy to keep
moving at a constant rate. It will find this energy in the stored pockets of fat
that you have in your body. All of these things are going to happen quickly,
and you will be better as you make aerobics a regular part of your life.

      HAPPY, HEALTHY HEARTS
       Everyone knows that working out is good for the body. However, do
you really understand the benefits between aerobics and heart health?
Many people believe that doing aerobics is the best way for them to feel
healthy and to be better in every aspect of their life. Aerobics and heart
health is something to keep a check on; as it will help, you feel good and
stay healthy.
       The importance of aerobics and heart health is something that will
undeniably stay with you for the rest of your life. The more aerobics you do
the healthier your heart will become.
       When it comes to the relationship between aerobics and your health,
you give both your heart and lungs a workout. They work harder and faster.
If you do aerobics daily, they become stronger. Therefore, you will be able to
do more aerobics without stopping.
       You will have to work your way. If you have not exercised for a while,
your heart will not be strong enough to take too much. Take your time, and
talk to your doctor to develop an aerobics routine that will benefit you.




      POPULAR AEROBICS MACHINES
       When it comes to aerobics, you might find that you get a better
workout on a machine, instead of running, walking or skipping. Remember
that like every part of a healthy workout routine, aerobics are exercises that
have to adapt to your body and what is best for your health. Work with
your doctor and your personal trainer. These people will help you to make
sure that you are doing the best for your body as well as your mind.
       Machines have become very popular when it comes to working out,
because they are easier to use, and get used to. You do not have to worry
about running out in the cold, or finding time to do your workout. A
machine in your home that you can use is great. The point is you will get
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your heart rate up and get into shape. You can try several machines. The
two easiest and most popular are treadmills and bikes. They are popular
because they work in your living room no matter what time of day or
temperature it is.
        As long as you get the same amount of exercise per session, you will
still see the benefits. Sometimes it is the best way to get a workout and get
healthier.


      AEROBICS AND INJURIES
       Aerobics are great exercises to help you lose weight, build endurance
and stay heart healthy. There is a downside to this form of exercise. If you
are not careful, injury may occur. So follow these tips to make sure your
workout stays fun and healthy.
       First, consider your clothes. Good workout shoes are also important.
Aerobics require a lot of movement. If your shoes are old or the laces undo
easily you may slip and fall. Make sure the rest of your clothing is not too
constricting or heavy, as these can cause overheating. Your clothing should
be loose and not too tight.
       Consider your workout area, especially if you are at home. Make sure
the space is large enough so that you can move and not bang into any
furniture. Make sure your equipment has a regular service, so as not to
cause injury. Your workout area must be clean, so that you do not pick up
nasty bacterial or viral infections as you inhale deeply.



      TARGET THE ABDOMEN
       We all know that working out is something that is very important for
us to be doing. You are going to want to get a workout so that you can be
healthier, and so that you know what you are doing when it comes to getting
a better outlook on life. Most of the people who get depressed and unhealthy
are not doing aerobics, so no matter what your level of health is aerobics are
going to be good for you.
       However, sometimes it is important to target more than one area when
it comes to aerobics. You might want to work on something in particular.
Often, people have parts of their bodies that they do not like as much as
others and this can be very stressful. Most of the time, workouts seek to
make your whole body stronger, and while this is important, if you have a
problem area, you might feel like you want to work out it.
       In order to target the abdomen while you are doing aerobics, it is
important that you remember what the abdomen is and why it is important.
It is not just your tummy area; it is a whole range of muscles that help you
move and stretch in your routine. This is why targeting your abdomen
during aerobics is very important.
       When targeting your abdomen, think first of repetitions. The best way
to work on your abdomen is to add stretches into whatever you are doing

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aerobically. If you are walking or running in place, you should be stretching
your body and stretching from side to side as you move. You have to be sure
that the movement you are making is coming from you abdomen, however.
It is all too easy to move your arms and legs and think that you are
stretching your abdomen.
      Another great thing that you can do is to kneel down and then use
your abdomen muscles to move up and down into different positions.
Remember that you have to keep doing repetitions at a high enough rate of
speed to keep your heart rate up. The more that you move, the better in
shape you are going to get. This is a great way to target your abdomen.
Again though make sure that the movements are coming from your tummy
area.




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