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It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest. The important idea behind aerobic exercise today, is to get up and get moving!! There are more activities than ever to choose from, whether it is a new activity or an old one. Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.
Research has shown that this exercise-induced increase in high-density lipoproteins boosts metabolism, which in turn results in significant weight loss. According to the American Heart Association, increases in these high-density lipoproteins have been found in women who exercise at higher levels of recreational running. This is one of the important health benefits of running.
Cardiovascular fitness can also alter your body composition. By reducing body fat, you will also reduce your susceptibility to cardiovascular, disease, diabetes, cancer and muscular/skeletal disease. Even milder forms of exercise can boost metabolism.
FACT: It is the increase in body heat (hence,"burning Calories") that melts the fat.
AEROBIC DANCING
This popular type of exercise, offered in many communities, exercises the whole body. Dancing with light to moderate weights can offer extra benefit since it increases the challenge and overall demands on the muscles. People can exercise at their own pace with guidance from experienced instructors. Lively music and familiar routines make the workout fun. Committing to a schedule and exercising with friends can improve motivation. Aerobic dancing also can be done at home with videotapes. Low-impact aerobic dancing eliminates the jumping and pounding of regular aerobic dancing, thus decreasing strain on the knee and hip joints. However, the benefits of aerobic dancing, especially in terms of weight loss, are proportional to the intensity. Consequently, muscle strengthening does not increase much with this type of activity.
Sit next to people who are slower eaters. People who eat faster naturally eat more.
Low-Impact Aerobics
Definition:
aerobic movements (those movements involving large muscle groups used in continuous rhythmic activity) in which at least one foot contacts the ground at all times
evolved to decrease the lower leg overuse injuries associated with high-impact classes
ideal for special populations, such as seniors, pregnant women and overweight individuals
Guidelines:
arm and leg movements should be controlled as participant problems with the knee may occur due to the repetitive use of the flexed knee
with low impact, more fit individuals may have difficulty achieving adequate intensity and, therefore, must use larger movements
Using large movements in the upper body will also increase the intensity of the class
High-Impact Aerobics
Definition:
aerobic dance in which there are moments when the body is moved through space and both feet lose contact with the ground
high impact aerobics utilizes aerobic movements such as jumping and hopping
provides great cardiovascular advantages along with good metabolic benefits (i.e., kilocalories utilized per minute of exercise)
Guidelines:
high impact aerobics has a high reported injury incidence, particularly in the lower body
high impact aerobics may be inappropriate for individuals with biomechanical or other factors that predispose them to injury in the lower leg and foot regions
the low impact variation should be shown during class
When Exercise brings on boredom, remind yourself of the benefits exercise provides, or lower your expectations. Choose new activities or alternate your sports. Change your route or routine. Listen to music or a learning tape. Work out with a friend.
Step Aerobics
Definition:
step aerobics utilizes stepping up and down from a platform
step aerobics can offer a moderate- to high-intensity cardiovascular workout with low impact stresses
intensity of the class can be individualized by changing the platform height and use of propulsion
Guidelines:
when stepping up, do not allow any part of the foot to hang over the edge
when stepping down, step close to the platform and do not bounce or step on the balls of the feet
make sure to step with the heel first when stepping up and down
do not pound the feet on and off the platform
do not constantly focus on the platform or drop the head too far forward while stepping
do not step down with the back toward the platform
maintain good posture with abdominals tucked in, back straight,
Source: ACSM (American College of Sports Medicine)
