4. •Aerobics is rhythmic exercise which is meant to
make people stronger and fitter and give them
reserves of energy.
•Aerobics is even better because as a physical
regimen, it can be done with music. It promotes
rhythmic, efficient intake and utilization of oxygen.
• It helps burn calories and tones the body. Aerobic
exercise, conditions and strengthens the body’s
most important organ, the heart.
6. It is any activity that makes a person
breathe hard for at least 15minutes. Jogging,
jumping rope, and long- distance swimming are
excellent samples of aerobic exercise. Sports
such as baseball, volleyball and tennis in which
exercise is frequently interrupted are not
aerobic exercise and offer little cardiovascular
conditioning.
7. Aerobics requires a few accessories. Music
good pair of sneakers and non-building clothing
which are made from absorbent materials.
Rubberized and non-porous fabrics which create
heat build-up should not be used as it may lead to
heat exhaustion and dehydration.
In practicing Aerobics, one has to know the
exercise target zone.
8. NATURE AND PURPOSE OF AEROBICS
Aerobics refers to varied activities and exercises that
stimulate heart and lung function good enough to produce and
maintain cardiovascular endurance and efficiency. Some
activities like running, swimming, cycling, rope skipping,
dancing and jogging are heart stimulators. They make a person
work hard so that the heart and blood vessels together with a
fresh air transport oxygen to different parts of the body. The
workout keep the heart in shape. The stronger the heart, the
more efficient it become, the more advantages it is to a person.
9. With aerobics exercises, the heart blood
vessels and lungs perform better thus
making a person physically fit. These also
contribute to good muscle tone and
firmness and shedding of body fats which
give a personal feeling of satisfaction and
well-being.
10. AEROBICS AND MONITORING
To be considered as aerobics, activities must be
done continuously long enough to give the heart and
the lungs the needed workout. In order to determine
the intensity of the exercise, the monitoring of the
heart rate is essential.
11. The pulse taking is done while at rest and after
the activity to determine the heart’s condition and
improvement. A pulse at rest is the pulse before
doing any exercise.
According to Jackie Sorenson, the creator of
dancing, the ideal time for testing resting heart rate
is before getting out of bed in the morning or when
one is seated quietly at least 15 minutes.
13. KINDS OF AEROBICS
• Freestyle aerobics
• Step aerobics
• Sport aerobics
• Water aerobics
• Aerobics kickboxing
• Dance aerobics
14.
15.
16.
17.
18.
19.
20. AEROBIC DANCE
Aerobic dancing is an easy, pleasurable form of
exercise and for cardiovascular benefits. It relieves
tension and develops creative self-expression, thus
giving the person the feeling of looking good. It
helps develop grace and poise and when done
properly, may help slow down aging.
21. Benefits of Dance Aerobics
• Builds up confidence and physical appearance
• Promotes fast recovery
• Reduces risks in coronary heart diseases
• Reduces stress
• Improves work performance
• Controls body fat
• Stimulate the circulation of blood
22. Dance Aerobic Guidelines
• Wear clothing that will not constrict movement.
• Warm-up and pre-stretch before joining dance aerobic
sessions.
• After warming up ,gradually progress to more intense
movement.
• Always cool down from 3 to 5 minutes.
23. Everyone may do aerobic dancing but if the
person is 30 years old and has not been exercising,
the advice of the physician may be necessary before
embarking on an aerobic dance program.
Persons with the heart ailments have to get the
doctor’s go signal prior to any aerobic activity. The
obese also needs medical advice as aerobics may
bring undue strain to the heart and the body.
24. Things to Remember Before Joining Dance
Aerobic Classes
• Choose the best aerobics shoes.
• Wear proper clothing.
• Ensure good ventilation of the exercise area.
• Drink plenty of water after the workout.
• Get your pulse rate after 45 minutes of vigorous activity.
• After cool down, check your heart beat reverts to its normal beat.
26. Aerobic activities, also called endurance activities, are
physical activities in which people move their large muscles
in a rhythmic manner for a sustained period. Running, brisk
walking, bicycling, playing basketball, dancing, and
swimming are all examples of aerobic activities. Aerobic
activity makes a person’s heart beat more rapidly to meet
the demands of the body’s movement. Over time, regular
aerobic activity makes the heart and cardiovascular system
stronger and fitter.
27. Aerobic physical activity has these components:
• Frequency
• Intensity, or how hard a person works to do the activity.
The intensities most often examined are moderate
intensity (equivalent in effort to brisk walking) and
vigorous intensity (equivalent in effort to running or
jogging);
• Duration, or how long a person does an activity in any
one session.
29. Moderate Intensity
• Walking briskly (3 miles per hour or faster, but not race-
walking)
• Water aerobics
• Bicycling slower than 10 miles per hour
• Tennis (doubles)
• Ballroom dancing
• General gardening
30. Vigorous Intensity
• Racewalking, jogging, or running
• Swimming laps
• Tennis (singles)
• Aerobic dancing
• Bicycling 10 miles per hour or faster
• Jumping rope
• Heavy gardening (continuous digging or hoeing, with heart rate increases)
• Hiking uphill or with a heavy backpack
31.
32.
33. Muscle-Strengthening Activity
This kind of activity, which includes resistance
training and lifting weights, causes the body’s muscles to
work or hold against an applied force or weight. These
activities often involve relatively heavy objects, such as
weights, which are lifted multiple times to train various
muscle groups. Muscle-strengthening activity can also be
done by using elastic bands or body weight for resistance
(climbing a tree or doing push-ups, for example).
Muscle-strengthening activity also has three components:
34. • Intensity, or how much weight or force is used relative to
how much a person is able to lift;
• Frequency, or how often a person does muscle
strengthening activity; and
• Repetitions, or how many times a person lifts a weight
(analogous to duration for aerobic activity). The effects of
muscle-strengthening activity are limited to the muscles doing
the work. It’s important to work all the major muscle groups
of the body: the legs, hips, back, abdomen, chest, shoulders,
and arms.
35. Muscle-strengthening activities provide
additional benefits not found with aerobic
activity. The benefits of muscle-strengthening
activity include increased bone strength and
muscular fitness. Muscle-strengthening
activities can also help maintain muscle mass
during a program of weight loss.
36. Muscle-strengthening activities make muscles do more
work than they are accustomed to doing. That is, they
overload the muscles. Resistance training, including
weight training, is a familiar example of muscle-
strengthening activity. Other examples include working
with resistance bands, doing calisthenics that use body
weight for resistance (such as push-ups, pull-ups, and sit-
ups), carrying heavy loads, and heavy gardening (such as
digging or hoeing).
37. Muscle-strengthening activities count if they
involve a moderate to high level of intensity
or effort and work the major muscle groups
of the body: the legs, hips, back, chest,
abdomen, shoulders, and arms. Muscle
strengthening activities for all the major
muscle groups should be done at least 2 days a
week.
38. No specific amount of time is recommended for muscle
strengthening, but muscle-strengthening exercises should
be performed to the point at which it would be difficult
to do another repetition without help. When resistance
training is used to enhance muscle strength, one set of 8
to 12 repetitions of each exercise is effective, although
two or three sets may be more effective. Development of
muscle strength and endurance is progressive over time.
Increases in the amount of weight or the days a week of
exercising will result in stronger muscles.
39. Bone-Strengthening Activity
• This kind of activity (sometimes called weight-bearing or
weight-loading activity) produces a force on the bones
that promotes bone growth and strength. This force is
commonly produced by impact with the ground.
Examples of bone-strengthening activity include jumping
jacks, running, brisk walking, and weight-lifting exercises.
As these examples illustrate, bone-strengthening activities
can also be aerobic and muscle strengthening.
