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aerobics.2

Aerobic Aerobic exercise is continuous rhythmic use of large muscle groups in a weight-bearing manner at sufficient frequency, distance and intensity. Aerobics are the only exercise that changes metabolism and chemistry in enough ways to bring about a wide range of health gains. Examples include: running, cross country skiing, snow shoeing, skating, aerobic walking, swimming, cycling and a few others. Frequency is three to four times a week. Distance, most easily measured in time, is 40 to 50 minutes. As to intensity, the workout must feel like a workout --( low- mod intensity) or 12 to 15 on the Borg scale of perceived exertion. If you are just starting an exercise program, you should begin with a shorter time and lower intensity, gradually working up to target levels Benefits of Aerobic Training: Strength the heart, thereby reducing resting heart rate Helps lower body fat Improves your Cardiovascular Condition Lowers Blood pressure Lowers your total Cholesterol Helps to prevent several chronic diseases Raises your metabolism during activity How to find Target Heart Rate (THR) 60 to 90% of Maximum Heart Rate 1. 220 – Your Age 2. Minus your Resting Heart Rate 3. Multiply by .6 - .9 4. Add your RHR This = your THR Example: 220 – 35= 185 185- 72(RHR)= 113 113 x .6 = 67.8 113 x .9 = 101.7 67.8 + 72(RHR) = 139.8 BPM 101.7 + 72 (RHR) = 173.7 BPM Other intensity Indicators: Borg Scale RPE: self assessment of your exercise bout.. 6 – 20 . Your target is 12-15 Talk Test: slightly winded during activity Duration of an Aerobic Session 20- 60 minutes Any physical activity Housework (sweeping floors, yard work.) Keep moving and have Fun Technology today has provided us with innumerable comforts that have simplified our lives a great deal. Today we have the best most efficient automobiles to ferry us around from destination to destination, we have the most sophisticated household appliances that do most of the work for us around the house. In short, all these machines have made our lives more comfortable. However, this comfort has come with a price. The lack of physical activity has brought with it many health problems such as diabetes, hyper tension, chronic heart diseases, high blood pressure and more recently obesity. To combat these problems people used medicinal drugs, pills and sometimes even go in for surgery in extreme cases( in case of heart attacks). But recently exercise, more specifically aerobic exercise has become popular. Exercise not only helps to cure these problems but it also helps us to keep fit in the long term. Climbing up a staircase, jogging, brisk walking, working around the kitchen, doing normal household tasks all come under aerobics. Hence it can be done by almost anyone and does not require any special training or class. This is the reason why aerobics is more popular than any other form of exercise. There are also more specific form of aerobics such as step aerobics, dance aerobics, water aerobics and low impact aerobics. These aerobics are done in a class and in the presence of an instructor. They help in reducing weight, maintaining the body shape and increasing flexibility. As they do not require any special training and are not very strenuous in nature, they can be done by anyone from working men and women, housewives and even overweight youngsters. What is Aerobics? Aerobic exercise is defined as any repetitive physical activity that is done long and hard enough, to enhance circulatory and respiratory efficiency. Aerobic means `with oxygen` and it requires the lungs and heart to meet the body`s increased oxygen demand. Hence, it may be called a system of physical conditioning that involves exercises such as running, swimming, cycling and skipping. Ailments, such as hypertension, stroke, heart disease, diabetes and cancers can be avoided by regular aerobic exercise. The other benefits of regular aerobic exercises are that it can also lower our blood pressure, build stronger bones, improve muscle strength and flexibility. Aerobics also helps us to control depression and body weight thus enabling us to lead a happy and healthy life. Exercises are not same in nature. It depends on an individuals own potential and capabilities. However, it is interesting to note that a certain form of aerobics called water aerobics suits most individuals. The reason is because it makes the body buoyant, thus causing less strain and stress on the joints and muscles. There are also many other types of aerobics such as low-impact aerobics, step aerobics and dance aerobics. Dance aerobics has become one of the most popular forms of aerobic exercise as it not only gives an excellent workout but it is at the same time enjoyable. It is popular with the young crowd and also with housewives and working women as it is entertaining as well as useful. Aerobics is a type of aerobic exercise. Aerobic exercise refers to the fact that muscles uses oxygen for energy. Aerobic exercise is any exercise that is of moderate intensity and has a long duration. There are two different types of aerobics. There is free-style aerobics and pre-choreographed aerobics. Aerobics enjoyed a huge surge of popularity in the 1980s, with stars like Jane Fonda releasing aerobics exercises on tape, and Richard Simmons becoming a house-hold name. The aerobics craze has tapered off, but aerobics are still done in gyms and homes across the country because of the many known benefits of aerobic exercise. Most aerobics videos and classes involve one person leading a group of exercisers. The leader will demonstrate one or two aerobics moves, and the class will mimic the moves until everybody is putting together the series of steps in the dance or routine. Dance aerobics and water aerobics are also popular. Even kick boxing is a form of aerobic exercise. There are many reasons to join an aerobics class or purchase an aerobics tape. Aerobics strengthen the respiration muscles. Aerobics also strengthens the heart, helps create more red blood cells to carry oxygen through the body, and tones and strengthens various muscle groups. Aerobic Programme at Oasis Sports and Leisure Centre The Oasis has a brand new fully air conditioned aerobics studio. All classes are instructed by a fully qualified instructor to ensure the Centre provides a professional service. The Centre operates a variety of aerobic classes throughout the week catering for all levels. Whether you are highly energetic or someone who simply wants to exercise to keep supple and toned, there is a class to help you keep in shape. All of our classes offer an ideal opportunity to improve stamina, suppleness, muscle tone and to improve all round fitness. Classes we offer Adults: Nice & Gentle Aerobics Water Aerobics Aerobics Aqua Gym Kickboxing Workout Freestyle Pump Supple-Strentgh & Relaxation Nice & Gentle Tai Chi Tai Chi Latino Aerobics Core Stability 20/20/20 Stomp FX Chillates Juniors: Hip Hop Lessons (5-11 Year Olds) Hip Hop Lessons (12-15 Year Olds) Kids Streetdance (8-15 Year Olds) Check out our Aerobic timetable to find out more information on your desired class. You can also find out when the class you are interested in will be taking place. Important health information Customers who suffer from any known medical condition are advised to seek medical advice before participating and should inform both Reception staff and the Instructor of any such condition or injury before the class starts. Interested in a particular class? y High student aims for world champs By Justin Latiff Bubbly Meghan Ashford battled nerves and a nasty cold to compete in the national secondary school aerobics championships this month. The effort was worth it. Meghan, 14, won the under-16 category and is now getting ready for for the world championships in Belgrade, Serbia, later this year. Not bad for someone whose only been in the sport for 18 months. The Massey High School pupil was originally involved in gymnastics but niggling injuries forced her to quit and she soon switched to aerobics. She also has an extensive background in dance and jazz Meghan only trains three times a week but hardly has any time off. She also plays a number of other sports including soccer. Fitn 335: Mat Pilates Danc 350: Aerobic Dance Aerobics are great, even thought the aerobics craze seem to have passed and that today is very different to what has swept the world of its feel and got it into working out the aerobics way, the current times offer the exerciser an abundance of tool and information about aerobics that has never before existed. This kind of exercise was very fashionable some years ago, at one time you could find many of your friends and family in you local gym doing aerobics, but after this health workout fashion changed into many different streams of physical exercise, like the oriental disciplines and many diverse international workouts. But aerobics didn’t go away, with time this has become on of the most researched and developed forms of losing weight and getting fit again, many different machines have been invented and researched, and many experts have been working in the field of aerobics. When you start doing aerobics you should probably think about what kind of aerobic clothing you want to buy, since they have a lot influence on the quality of you exercise, and will probably also be a factor of how you feel, you will need to talk to your trainer or research online before you make decisions because a lot of these clothes do not come cheap and you may want to buy yourself more then one suit for your workout, so you wouldn’t have to do the laundry every day or so, this clothes will need to be washed once you had a good workout. There are great advantages of aerobics exercise, first it is a special and very wide way to work out and keep your body in good shape, lose weight and maintain a regular workout schedule, but there are many other advantages to aerobics exercise some of them very surprising. A lot of people meet and make friends in the gym, some decide to start working out together and push each other to do better, stronger and faster, a partner is always a good way to improve and get further than what one would do by himself. A second benefit from working out together is that you can actually make friends, sometimes just work out friends and some time even more than that. Working out and doing aerobics will also effect you mood, improve many aspects of you body and spirit and make you stronger not only physically. The effect of working out is that you body will release a lot of positive things into your blood, making you happier and stronger, this alone can make a huge change in anyone’s personality, and the good news is that if you never worked out you will feel this significant change. Even you are not convinced I encourage you to try this form of exercise before you move on, almost surely you have a gym close to you home and you can always ask to work out a couple of time to see if its something that you could try. Keeping it relatively safe start from the basics and move on as you progress, in a short time you will understand and feel the difference. ***********************************************

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