| The word aerobic literally means "with oxygen" or "in | | | | in toning up the muscles of the body and many people |
| the presence of oxygen." Aerobic exercise is any | | | | find it fun to do as well. |
| activity that uses large muscle groups, can be | | | | 4. Step Aerobics |
| maintained continuously for a long period of time and is | | | | Step aerobics incorporates the use of a step or bench |
| rhythmic in nature. Aerobic exercises utilize oxygen as | | | | typically about one foot wide and three feet long and |
| the major fuel for sustaining activity for relatively long | | | | about six inches high. Instructors use many moves that |
| periods. | | | | require participants to step up and down from the |
| In general, aerobic exercises are those activities that | | | | platform. This way, the activity will not be boring and |
| require large muscle work, elevate the heart rate to | | | | tiring, but will be lively and motivating. |
| between 60 percent and 80 percent of maximal heart | | | | 5. Water Aerobics |
| rate, are continuous in nature and are of 15 to 60 | | | | Water aerobics incorporates a variety of movements |
| minutes in duration. An aerobically fit individual can work | | | | from both swimming and land aerobics to develop |
| longer, more vigorously and achieve a quicker | | | | vigorous routines that are aerobic in nature. It utilizes |
| recovery at the end of the aerobic session. | | | | the resistance to movement that water creates to |
| Aerobic exercises fall in two categories: | | | | elevate heart rates and also helps you if balancing |
| Low to Moderate Impact aerobics - These include | | | | yourself on land is difficult. It is a good way to lose |
| walking, swimming, stair climbing, step classes, light | | | | weight. |
| water aerobics, rowing and cross-country skiing. Nearly | | | | 6. Swimming |
| anyone in reasonable health can engage in some low- | | | | Swimming is a very popular form of regular exercise. |
| to moderate-impact exercise. Brisk walking burns more | | | | Due to the resistance of water, the amount of energy |
| calories than jogging for the same distance because it | | | | required to swim a certain distance is greater than that |
| takes more time to walk than jog that distance and | | | | needed to run or walk the same distance. In other |
| poses less risk for injury to muscle and bone. | | | | words, swimming can burn more calories than running |
| High-Impact aerobics - Activities that belong to this | | | | per time spent. |
| group include running, dance exercise, tennis, | | | | 7. Stationary Cycling/Bicycling |
| racquetball and squash. High-impact aerobics should be | | | | Stationary cycling or bicycling are excellent forms of |
| performed on alternate days. People who are | | | | aerobic exercise when done continuously. Like |
| overweight, elderly, out of condition or have an injury or | | | | swimming, cycling is a non weight bearing activity that |
| other medical problem should do them even less | | | | builds muscular endurance and strength and improved |
| frequently and only with clearance from their doctor. | | | | flexibility of selected muscles of the legs and thighs. |
| Here are some of the many aerobic exercises you | | | | 8. Jumping Rope |
| can do and because of the variety you have to | | | | Jumping rope can be a great aerobic workout as long |
| choose from, it can not only take the bordum out of | | | | as it is performed at a slow to moderate pace and is |
| doing it, it can make doing it downright fun as well. | | | | done continuously for a relatively long period of time |
| 1. Walking | | | | (15 minutes or more). |
| Walking is a popular form of exercise because it | | | | The key to effective weight loss is through use of a |
| requires little in terms of equipment or facilities. Walking | | | | healthy exercise program which is performed on a |
| an extra 20 minutes each day will burn off 7 pounds | | | | regular basis while following a healthy dieting & |
| of body fat per year. Longer, moderately-paced daily | | | | nutritional plan. Aerobic exercise is good for weight loss |
| walks are best for losing weight. | | | | because it uses more calories than other activities and |
| 2. Jogging/Running | | | | helps raise your metabolic rate. |
| In jogging or running, an individual is able to cover | | | | This helps your body burn calories at a faster rate. It is |
| greater distances in a shorter period of time. | | | | an effective way to lose fat only if you are motivated |
| Therefore, greater numbers of calories can be burned | | | | enough to do it frequently. Aerobics only burns fat |
| per time spent. | | | | during the workout itself. So if you want encouraging |
| 3. Choreographed Aerobic Exercise | | | | results you need to be able to exercise daily and for |
| Choreographed aerobic dance is a very popular form | | | | longer periods. |
| of exercise throughout the world. Aerobic dance helps | | | | |