Anaerobic exercise relies on glycogen stores and produces lactic acid as a byproduct. It is short and intense activity that builds muscle strength without using oxygen. Examples include sprinting, weightlifting, circuit training, calisthenics, and many sports. Benefits include increased muscle and bone strength, a higher metabolism, and fat replacement by muscle. Risks involve high blood pressure during exercise and lactic acid buildup. Proper warmups, cool downs, nutrition, and checking with a doctor are recommended before starting an anaerobic exercise routine.
OBJECTIVES
Identify the anatomical structures, indications, and contraindications of therapeutic exercise.
Describe the equipment, personnel, preparation, and technique in regard to therapeutic exercise.
Review the appropriate evaluation of the potential complications and clinical significance of therapeutic exercise.
Summarize inter-professional team strategies for improving care coordination and communication to advance therapeutic exercise and improve outcomes.
“To enjoy the glow of good health, you must exercise”
Fitness is a big part of who I am !!!
“Your Health is Our Mission”. Fitness is a big part of who I am !! To keep the body in good health is a duty…..otherwise we shall not be able to keep our mind strong and clear.
OBJECTIVES
Identify the anatomical structures, indications, and contraindications of therapeutic exercise.
Describe the equipment, personnel, preparation, and technique in regard to therapeutic exercise.
Review the appropriate evaluation of the potential complications and clinical significance of therapeutic exercise.
Summarize inter-professional team strategies for improving care coordination and communication to advance therapeutic exercise and improve outcomes.
“To enjoy the glow of good health, you must exercise”
Fitness is a big part of who I am !!!
“Your Health is Our Mission”. Fitness is a big part of who I am !! To keep the body in good health is a duty…..otherwise we shall not be able to keep our mind strong and clear.
Cardio and muscle endurance
Aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "relating to, involving, or requiring free oxygen", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time
Cardio and muscle endurance
Aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "relating to, involving, or requiring free oxygen", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time
Exercise is the activity that results in contraction of skeletal muscle. The term is usually used in reference to any activity that promotes physical fitness. Although muscle contraction is the common element of all forms of exercise, many other organs and systems are affected, for example, the heart and lungs. Many people also find that regular exercise enhances their sense of mental well-being along with their general physical health.The importance of exercise in contributing to health is mentioned in this presentation.
We are constantly taught that exercise is beneficial to the body.
Maintaining your desired heart rate range will help you live a longer and healthier life.
According to studies, 30 minutes of aerobics every day would be quite beneficial to the body.
Regular aerobic activity will progressively increase the size of the heart.
A larger and larger heart would be able to supply more oxygenated blood to the muscles for utilisation.
This could also mean having more energy to exercise or engage in physical activities for longer or shorter lengths of time.
Weight loss
Aerobics and any other form of physical activity can certainly aid in weight loss and control.
It works best when paired with a nutritious diet.
Including physical activity and exercise in your daily routine will undoubtedly aid in the development of a stronger, healthier lifestyle as well as an increase in energy.
Aerobics will assist your body in burning calories and preventing them from accumulating as fat.
Stronger resistance against sickness
Aerobics can help to strengthen the immune system.
Illnesses such as colds and flu would be avoided as a result of this.
It may also aid in the body's management of current health issues such as high blood pressure and blood sugar.
Obesity and excessive weight can lead to major health issues such as diabetes, heart disease, and stroke.
Aerobics may be beneficial in lowering the risk of certain diseases.
This type of exercise may aid in the removal of harmful cholesterol from the arteries of the heart.
Elderly benefits
Aging can have a variety of physical affects, and exercise can help you cope with these changes.
It may assist your body in becoming stronger and more mobile as you age.
Flexibility and movement are two issues that plague the elderly.
Aerobics and other forms of exercise, even when older, can assist to alleviate these issues.
Increase in stamina and energy
Aerobics and exercise, contrary to popular belief, will not leave you breathless or depleted of energy.
It has the potential to increase your endurance and energy levels.
Muscle development and increased physical endurance may arise from consistent and regular exercise.
Aside from that, aerobics can help you feel less tired and breathe easier.
Aerobics may aid in the body's ability to sleep better at night, resulting in a person who is more energised and fresh the next day.
Promote better mental health
Exercise not only relaxes and benefits the body, but it can also improve a person's mood.
Aerobics can help you improve your health and physical results, which can boost your self-esteem and confidence.
It's even been used to help people cope with stress, worry, and despair.
Aerobics has various advantages.
Indeed, some argue that, in addition to the physical and emotional benefits, aerobics may also aid in boosting sexual performance.
There are also several sorts of aerobic activities that may pique the interest of people of all ages and backgrounds.
Helps people achieve and maintain a healthy weight
Reduces feelings of stress, anxiety & depression
Builds and maintains healthy bones, muscles & joints
Boosts energy level
Aerobic exercises focus on continuous, rhythmic movements and rely on oxygen for energy. Examples include running and swimming. They improve cardiovascular health and endurance.
Anaerobic exercises involve short bursts of intense activity and do not rely on oxygen for energy. Examples include weightlifting and sprinting. They enhance muscle strength, power, and anaerobic endurance.
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Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo kinetic diseases, and to meet emergency situations.
5 Best Cardio Exercises You Can Do at Home to Burn Fat.pdfSumaira Hanif
People do not need a lot of equipment for cardiovascular exercise. Instead, they can take part in cardio training at home by working on their own body weight.
The following exercises allow a person to perform cardio almost anywhere, such as in their home, public park, or outdoor space.
People can choose the exercises that suit their current fitness level. They could also move on to more difficult movements over time as their fitness improves.
The following are calorie-burning exercises that a person can do at home with minimal equipment.
These exercises can form a cardiovascular exercise program.
For example, a person could do each exercise for 45 seconds to 1 minute, rest for 30 seconds, and move on to the next set.
As their fitness levels increase, people may wish to perform these exercises in circuits.
To perform circuits, a person completes 30–60 second rounds of each chosen exercise in succession before resting for 30–60 seconds. They then perform the entire course again, as many times as they prefer.
Beginner
Beginner exercises do not require previous experience with physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability.
Jogging in place
jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity.
To perform, bounce lightly from one foot to the other. At the same same, swing the arms from side to side.
Air jump rope
The air rope jumps require a person to “swing” an imaginary jump rope in the air. The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine.
To perform, stand with the feet together and jump up and down while swinging the arms in a circular direction.
Jumping jacks
jumper a beginner cardiovascular exercise that a person can perform almost anywhere.
To perform:
Begin with the feet hip-width apart and arms down.
Raise the arms out to the sides, straight in the air while jumping out with the feet apart.
Jump back into the starting position and land softly on the balls of the feet, bringing the arms back into the body.
A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks.
Squat jumps
squat jumps are a way to increase the exercise intensity while working the glutes, quadriceps, hamstrings, and calves.
To perform:
Stand with the feet hip-width apart and arms at the sides.
Bend at the knees to squat.
From the squat position, jump in the air and extend the hips until the body is straight.
Land softly on the balls of the feet, rolling backward to absorb the shock in the heels.
Repeat using different arm movements to adjust the difficulty.
Stair climb
A person can incorporate stairs into a workout by going up and down them several times.
Taking the stairs two at a time and increasing speed to a running pace can
A good read for health conscious people to know how they can maintain weight, keep a calorie watch, lose extra kilos and enjoy a healthy, happy, fit and perfect lifestyle at any age.
We will all lose 50% of ourselves one day. As we age, we start to lose our strength and muscle mass after we hit 30. And if we do not attempt to stem the decline, our body strength and muscle mass and tone will decline severely up to 50% of our original self. Our quality of life will consequently also suffer.
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Johnny Depp, synonymous with eclectic roles and unparalleled acting prowess. has also been a significant figure in fashion and style. Johnny Depp long hair is a distinctive trademark among the various elements that define his unique persona. This article delves into the evolution, impact. and cultural significance of Johnny Depp long hair. exploring how it has contributed to his iconic status.
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Introduction
Johnny Depp is an actor known for his chameleon-like ability to transform into a wide range of characters. from the eccentric Captain Jack Sparrow in "Pirates of the Caribbean" to the introspective Edward Scissorhands. His long hair is one constant throughout his evolving roles and public appearances. Johnny Depp long hair is not a style choice but a significant aspect of his identity. contributing to his allure and mystique. This article explores the journey and significance of Johnny Depp long hair. highlighting how it has become integral to his brand.
The Early Years: A Budding Star with Signature Locks
1980s: The Rise of a Young Heartthrob
Johnny Depp's journey in Hollywood began in the 1980s. with his breakout role in the television series "21 Jump Street." During this time, his hair was short, but it was already clear that Depp had a penchant for unique and edgy styles. By the decade's end, Depp started experimenting with longer hair. setting the stage for a lifelong signature.
1990s: From Heartthrob to Icon
The 1990s were transformative for Johnny Depp his career and personal style. Films like "Edward Scissorhands" (1990) and "Benny & Joon" (1993) saw Depp sporting various hair lengths and styles. But, his long, unkempt hair in "What's Eating Gilbert Grape" (1993) began to draw significant attention. This period marked the beginning of Johnny Depp long hair. which became a defining feature of his image.
The Iconic Roles: Hair as a Character Element
Edward Scissorhands (1990)
In "Edward Scissorhands," Johnny Depp's character had a wild and mane that complemented his ethereal and misunderstood persona. This role showcased how long hair Johnny Depp could enhance a character's depth and mystery.
Captain Jack Sparrow: The Pirate with Flowing Locks
One of Johnny Depp's iconic roles is Captain Jack Sparrow from the "Pirates of the Caribbean" series. Sparrow's long, dreadlocked hair symbolised his rebellious and unpredictable nature. The character's look, complete with beads and trinkets woven into his hair. was a collaboration between Depp and the film's costume designers. This style became iconic and influenced fashion trends and Halloween costumes worldwide.
Other Memorable Characters
Depp's long hair has also been featured in other roles, such as Ichabod Crane in "Sleepy Hollow" (1999). and Roux in "Chocolat" (2000). In these films, his hair added a layer of authenticity and depth to his characters. proving that Johnny Depp with long hair is more than a style—it's a storytelling tool.
Off-Screen Influenc
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2. Introduction
Anaerobic does not use
oxygen to provide energy.
It concentrates on
glycogen stores and is
usually a type of workout
that is short but intense.
short-lasting, high-intensity
activity
Is good for building and
strengthening the
muscles and bones
Anaerobic exercises build
muscle, which can help
the body burn fat even
when you are at rest.
3. How does it work?
When you begin to work out vigorously, there is a
temporary shortage of oxygen being delivered to the
working muscles.
Lactic acid is a by-product of producing energy
anaerobically.
With training, the body becomes better equipped to
handle lactic acid.
4. How does it work?
Several efficient changes occur that result in
decreased production of lactic acid and increased
removal of it from the bloodstream.
The body also produces “buffers” that delay the
onset of fatigue during anaerobic exercise.
Studies have shown that with anaerobic training, the
muscle’s buffering capacity is increased by 12% to
50%.
5. Sprinting
It can strengthen your muscles and make them more
powerful.
You can sprint over various distances, between 60 and
400 m.
Sprinting can help you build up your leg muscles and
increase your metabolic rate.
You can sprint in your back yard, in the park or around
the block.
You should always stretch your muscles thoroughly
before sprinting to avoid injury.
6. Weightlifting
Makes your muscles and bones stronger, builds
muscle and decreases the risk of arthritis, back pain
and osteoporosis.
There are different types of weightlifting;
high-intensity fast bursts of weightlifting with heavy
weights.
circuit training, which involves some aerobic exercise, and
lifting very light weights for a longer period of time.
It is vital that you allow your muscles to recover after
a weightlifting training session.
7. Circuit Training
Often used to improve muscular endurance, circuit
training is an efficient way to create an anaerobic
workout.
Use very little weight or resistance as you move from
exercise to exercise.
Work at a high intensity for 30 to 60 seconds, taking
a two- or three-minute recovery break after each
circuit.
8. Calisthenics
Calisthenics is a form of anaerobic exercise that is
usually done without weights and helps increase
your strength and flexibility.
Calisthenics is an isotonic exercise that uses your
body weight as a resistance force which means they
can be done anywhere and without equipment.
Some examples are push-ups, sit-ups, squats and
lunges.
9. Sports
Activities such as tennis, racquetball, volleyball,
basketball and football are anaerobic, because you
perform points or plays at a very high intensity for
less than two minutes.
10. Benefits
Helps prevent health
problems
• Strength training helps
prevent cardiovascular
disease, type 2 diabetes,
arthritis and low back pain.
Builds and maintains lean
muscle mass
• The loss of lean muscle mass
can begin as early as your
mid-20s, and it results in a
loss of strength, a slower
metabolism, and decreased
functional fitness.
• The loss of lean muscle mass
is not the normal result of
aging, it's primarily the result
of a sedentary lifestyle.
Increases bone strength and
density
• Anaerobic exercise promotes
bone mineralization,
increasing bone density and
preventing osteoporosis.
• A study published in 2002 in
the "Journal of Women Aging"
compared the effects of
different kinds of exercise on
bone density. Researchers
found that jogging, swimming
and calisthenics were weak
predictors of bone density and
bicycling and aerobics were
medium predictors of density.
Weight training and yard work
were strong predictors for
positive bone density.
• By delaying or preventing
osteoporosis, individuals can
prevent debilitating fractures
in later life.
11. Benefits
Boosts metabolism
• Strength training boosts
metabolism because it builds
and maintains lean muscle
mass.
• Lean muscle mass is
metabolically active tissue, so
the more lean muscle mass
you have the faster your
metabolism will be.
Replace Fat
• Though anaerobic exercise
doesn't burn fat like aerobic
workouts, it does gradually
replace fat tissue with muscle
tissue.
• A study published in 2010 in
the "Korean Diabetes Journal"
found that diabetics who
underwent resistance training
had increased muscle mass
and strength and decreased
fat composition.
• Because fat is replaced with
muscle, people who practice
anaerobic exercises may not
lose weight; instead their
weight may stay constant or
increase slightly.
• The increase in muscle raises
the basal metabolic rate.
Reshapes the body and
improves appearance
• No other type of exercise can
reshape your body and
improve your appearance like
strength training can.
• Strength training will give you
a strong, toned, athletic
looking body.
12. Disadvantages
Blood Pressure
• Anaerobic exercise may decrease blood pressure, though not
as much as aerobic exercise.
• A meta-analysis published in 2000 in the journal
"Hypertension" found that regular anaerobic training could
reduce systolic pressure by 2 percent and diastolic pressure
by 4 percent. During exercise, however, there is a sharp rise
in blood pressure; peak systolic and diastolic blood pressures
may reach 320/250 mm of mercury with this kind of training.
• According to Cleveland Clinic, strength training is not
recommended in those with moderate to high cardiac risk.
This includes patients with abnormal electrocardiograms,
uncontrolled hypertension, unstable angina, valvular heart
disease and heart rhythm disorders.
13. Disadvantages
Lactic Acid
• One of the main disadvantages of training
anaerobically is the buildup of lactate within the blood.
• This occurs in trained athletes when their exercise
level reaches 70 to 80 percent of their maximum
capacity.
• Your liver will clear as much lactate from the blood as
possible.
• However, if the accumulation of lactate is greater than
the liver's ability to neutralize it, then your muscles will
feel a burning sensation, and fatigue will soon follow.
14. Disadvantages
Does Not Prolong Life
• While strength training has many benefits, it
ultimately does not prolong life.
• The most common cause of death in the
United States is ischemic heart disease;
strength training does not lower insulin
resistance, significantly reduce blood pressure
or lower cholesterol; these three factors are
important in the formation of atherosclerosis,
the most common cause of heart disease.
15. Recommendations
Eat properly
If you are new to exercise, do not immediately start with high intensity activity
like anaerobic exercise. Beginners should start with lower-intensity aerobic
exercise for several weeks to build a base level of fitness.
Always check with your doctor before adding anaerobic exercise to your
fitness program.
Anaerobic exercise is not recommended if you are pregnant.
Always warm up before starting any anaerobic exercise, and cool down for
5-10 minutes after your workout session.