All about Aerobics

AEROBICS

Presented by :RUCHI.R.SHAH
MSC-I (SN)

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

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



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



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

TYPES OF EXERCISES
What is Aerobic Exercise
The word aerobic is made up of two Greek words: Aeros meaning air
and Bios meaning life. Aerobics is basically considered a mode of
conditioning which helps our body use more oxygen and maintaining a
healthy heart rate. This also helps our blood circulation and keeps our
blood pressure levels at a healthy range. This type of exercise can be
continued for 20 - 45 minutes without being exhausting.
What is Anaerobic Exercise?
Anaerobic means literally without air or oxygen. A term applied to
microbes which can thrive only in the absence of oxygen; but it also
refers to the converse of aerobic exercise, where sustained intensive
exercise (eg sprinting) exceeds the body's capacity to deliver oxygen so
that the muscles use energy derived from anaerobic metabolism
resulting in an oxygen deficit which has to be replenished later.

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

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

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

Aqua Noodle Exercise
Due to the buoyancy effect of water one has to use specialised workout
instruments. The 'aqua noodle' helps people to stay afloat and enables
them to cycle in water.
Water exercises are beneficial for the body and can be performed by all
ages.
STEP 1) Noodle Up

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

STEP 2) Noodle Down

Begin by bending the noodle until the two ends touch. Keep a firm grip
with one hand on the two ends and grasp the bended "end" in your other
hand. Push the noodle slowly under the surface of the water as far as you
can. Then, slowly let it bring your arms back up. Repeat 10 to 20 times,
depending on your fitness level.
STEP 3) Noodle Around
Wrap the noodle around the middle of your back. Bring your feet to the
surface of the water in a "V" shape. You will be in a reclining position.
Slowly extend your legs as far apart as possible and then bring them back
together at the same pace. Work on full extension of your legs.
Alternately, while the noodle is positioned around your back, you can
keep your feet and legs together fully extended. You then bend your
knees to your chest and then straighten them again.

STEP 4) Noodle Under
A favorite pool noodle exercise is to "ride" the noodle with it under your
body. Place the noodle between your legs, positioning your body in the
center. Use your arms and legs to maneuver yourself through the water.
You can use the front "crawl" stroke or try using breaststroke arm pulls
and kicks (frog like) to propel yourself across the length of the pool. This
is an excellent full-body exercise.

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

Different Benefits of Aerobics
The important benefits are:
1- The heart operates more efficient and becomes more stronger.
2- It helps to control your weight.
3- Decreases the risk in developing diabetes, heart diseases and
obesity.
4- There is an augment in good cholesterol and reduction in bad
cholesterol.
6- Augments the body's efficiency to take in oxygen and makes you
breathe faster.
7- It helps to reduce and regulate the body fat.
8- Increases the body muscle strength and elasticity.
9- Increases the quality of sleep.
10- Helps to decrease chronic diseases like heart disease and
hypertension.
11- Aerobics intensify the resistance fatigue and gives you more vigor
and energy.

Here safety is first:
The aerobic routine with much emphasis can cause sprains and injuries.
So never omit the pain and directly consult your doctor. If you have any
medical problem you should consult a doctor and then start the routine. If
a trouble such as dizziness, vomiting, back pain or any other originates
consult your doctor and then continue the aerobic activity.

BIBLIOGRAPHY
Examples Of Anaerobic Exercises and Their Benefits.
http://stresscourse.tripod.com/id56.html
http://www.myfastwaytoloseweight.com/aerobics-exercises-benefitsexample
http://articles.timesofindia.indiatimes.com/2011-0725/fitness/29739398_1_deep-water-exercise-aqua-aerobics
http://www.aerobic.org/aerobic/benefits-of-aerobics.asp

All about Aerobics

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