Archive for the ‘Aerobics’ Category
The Benefits of Aerobic Exercises – New-Fitness
Posted: September 8, 2016 at 9:43 pm
We've all been told about the importance of aerobics in our daily lives. But what constitutes an activity as an aerobic one and how do we integrate it into our all ready busy lives?
Why we need to know more about aerobics Without a doubt, aerobics are particularly helpful for weight control. Research consistently shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight.
Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.
Physical activity helps to control your weight by using excess calories that otherwise would be stored as fat. The number of calories you eat and use each day regulates your body weight. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.
Following a regular aerobics program gives you a sense of commitment and control - two positive mental attitudes that help counteract stress. Aerobics also relax tense muscles, thereby relieving your body's stress response.
Medical research has shown that regular aerobic activity increases the body's production of endorphins.
When is an activity an aerobic activity?
Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace. Aerobic activities help make your heart stronger and more efficient. During the early part of exercise, your body uses stored carbohydrate and circulating fatty acids (the building blocks of fat molecules) for energy.
Aerobic refers to any exercise that helps you use oxygen more efficiently by reaching and maintaining your Target Heart Range - the safest range of heart beats per minute during exercise. Calculate your Target Heart Range by subtracting your age from 220 for women and 226 for men (go figure!) and multiplying your answer by 60% and by 80%. The lower number suggests a safe rate for beginners, while the higher number would be your goal as your fitness level improves.
For example, a 43-year-old woman subtracts her age from 220 to arrive at 177. Multiplying this number by 60% tells her that her safe rate is 106 beats per minute while her goal would be to bring the rate up to 80% or 141 beats per minute as her fitness level improves.
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Water Aerobics | LIVESTRONG.COM
Posted: at 9:43 pm
Swimming is a form of aerobic exercise that aids in the improvement of strength, flexibility, balance and coordination. According ... The sacroiliac, or SI joints, are shock-absorbers that connect your spine to your pelvis and transmit forces from your upper body ... When you're looking for a way to change up your thigh workout and stay cool at the same time, exercising in the pool might be just... Exercise is one of the key lifestyle changes you can make to improve the health of your bones. Regular bouts of low-impact strengt... Thousands of years ago, water therapy was used for both religious and medicinal reasons. Over time, the use of water for therapy a... Aqua-therapy, or water aerobics, provides an effective cardiovascular and strength training workout. When in the water, you reduce... When someone mentions pool exercise, many automatically imagine endless hours of swimming laps back and forth. While this is a typ... Water-based exercise is the best low-impact exercise you can participate in, according to the American Council on Exercise. The in... Choosing the right womens swimsuit depends on the kind of training you plan to do. Swimsuits for competitive swimming, lap ... Teaching water aerobics can be an enjoyable and rewarding experience. Because water aerobics is a low-impact class that is very ea...
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Water Aerobic Exercises on Pinterest | Water Aerobics
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Beginner Step Aerobics Routines | Healthy Living …
Posted: at 9:43 pm
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The 20 benefits of aerobic exercise – Manage your life now
Posted: at 9:42 pm
Thebenefits of exerciseare very well known to all. Scientists and researchers all over the word do not cease to repeat it at every opportunity. One study after another shows the beneficial effects of exercise to our mind and body.
Exercisehelps us lose weight, eliminate andmanage stress, stimulates the immune system and reduces the risk of certain diseases. There are many forms of exercise. These can be classified into two main categories, the aerobics and anaerobic exercises. In particular, the aerobic exercise refers to any low-intensity activity that increases the heartbeat rate while the high-intensity physical activity is called anaerobic exercise (e.g. body building).
Aerobic exercises include various sports such as martial arts (which also combines anaerobic exercises), running, walking, cycling, swimming, skiing and of course indoor exercises.
The body needs a certain amount of energy to maintain some basic functions such as breathing, blood circulation and for the normal functioning of the different body organs. The energy needed to maintain these functions is known as BMR or basic metabolic rate. Any activity in addition to those basic functions requires additional energy, which is taken by the glycogen (carbohydrates) and deposits of fat in the blood, liver and muscles.
The benefits of aerobic exercise to protect the heart are very well known. But exercise is not only beneficial for the heart and muscles. Otherbenefits of exerciseincludes:
1. Better cardiac function:The heart gets more blood per beat. That means that the heart rate is reduced in times of relaxation and during the exercise.
2. Weight loss:During exercise the body burns fat and as a result the total body fat is reduced.
3. Improving mental health:Regular exercise releases the endorphins, the natural painkillers of the body, which among other things reduces stress, anxiety anddepression.
4. Helps the immune system:Numerous studies have shown that people who exercise regularly are less prone to mild viral infections such ascoldsor flu.
5. Reducing diseases:The extra weight is an aggravating factor in the emergence of: heart disease, high blood pressure, stroke, diabetes and certain types of cancer. The risk to develop some of these diseases decreases as we lose weight. There is data showing that walking can reduce the risk of osteoporosis and the complications involved. While exercises such as swimming and water aerobics may help people with arthritis.
6. Increases longevity:Research by the University of Harvard, published in the New England Journal of Medicine in 1986, revealed that for the first time there was a scientific link between exercise andlongevity. Since then, other research confirms this initial assessment.
7. Increases body resistance:Maybe during or immediately after exercise you feel tired, but in the long-term exercise increases the strength and the sense of well-being keeping fatigue away.
8. Improves muscle health:Exercise encourages the development of microscopic blood vessels that provide sufficient quantities of oxygen in the muscles and keep away from the muscles metabolic wastes such as lactic acid. This process can reduce the discomfort felt by those suffering from chronic muscle pain and back pain.
9.Increases the maximum consumption of oxygen by the body
10.Improves cardiovascular and cardiovascular function
11.Increasing the supply of blood to muscles and the ability to make better use of oxygen
12.Lowers heart rate and blood pressure
13.Lowers the accumulation of lactic acid which causes pain and muscle burning
14.Lowest systolic and diastolic blood pressure in patients suffering from hypertension (high pressure)
15.Increasing levels of good HDL cholesterol in the blood
16.Reduces high blood triglycerides
17.Improvement of glucose metabolism reduces insulin resistance and therefore lowers the risk of diabetes or regulates better the disease if it has already occurred.
18.Reduces psychological stress,improves moodwith more vitality, reduces risk of depression or anxiety
19.Greater resistance to fatigue
20.Helps us tosleepbetter
Consult your doctor
The first and most important step before starting any exercise program is to consult your doctor. This is applicable to all ages but especially those over 40 who smoke, drink, do sedentary work, are overweight or have a chronic problem.
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Aerobic Exercise and Weight Loss – Weight Loss Resources
Posted: at 9:42 pm
By WLR Staff, by John Litchfield
Also known as cardiovascular exercise it is any sustained, rhythmic activity that involves large muscle groups. Aerobic exercise makes the lungs work harder as the bodys need for oxygen is increased.
There are numerous benefits for health and general well being to be gained from regular cardiovascular exercise:
Weight is lost by creating a calorie deficit, burning more calories than you take in, so undertaking activities that burn large amounts of calories is an excellent accompaniment to a calorie controlled diet to help shift those unwanted pounds.
You can see how this works immediately with WLR Food and Exercise Diaries, you try it free here.
For example, half an hour of low paced jogging can burn around 300 calories. This can make a substantial contribution towards achieving the necessary calorie deficit to lose weight, or alternatively it can earn you a bar of chocolate that you feel less guilty about eating.
It is not essential to join a gym or to go out in the middle of winter to get an aerobic workout. There are a number of exercises that you can do in the privacy of your own home.
The cheapest options being putting on your favourite CD and dancing around the living room or giving the house a vigorous clean.
There is also an ever increasing array of affordable home fitness products available, such as steps, skipping ropes (remember to put your breakables a safe distance away), rebounders (rebounding is considered by NASA to be the most efficient and effective exercise yet devised by man), dance mats that you can use with your games console and exercise videos so that you can workout with your favourite celebrity.
Even taking a few extra brisk walks can be enough to improve fitness and receive the benefits of aerobic exercise, just as long as you are working hard enough that your heart rate is increased and you are breathing faster.
Running, jogging or going out for a bike ride when the weathers nice are all good forms of aerobic exercise. Pretty much any exercise is better than no exercise at all, however, team sports are often less effective for developing aerobic fitness as while they involve periods where large amounts of energy is expended, these are often surrounded by periods of activity where the heart rate is allowed to drop.
The real benefits of aerobic exercise come from constant movement.
Your local gym will provide a wide variety of aerobic options, such as treadmills, cross trainers, exercise bikes, stairmasters, rowing and ski machines so that you can just switch on and get started with your workout. It can be a good idea to diversify between different machines and different speeds/levels of resistance as your body can get used to a certain routine and after a number of sessions the same routine will not work your heart and lungs as much as it once did.
For those who prefer to work out as part of a group, many gyms provide classes, such as various forms of dance, body pump, body combat, Zumba and step aerobics with a trained instructor to ensure that you get the most out of your workout.
If you have access to a pool, swimming is also a very effective cardiovascular activity. As it is very low impact it is often suitable for people who have had injuries or problems with muscles or joints.
For good cardiovascular fitness it is generally recommended to exercise 3 to 5 times a week and for 30-60 minutes, not including warming up at the start and cooling down at the end.
However, if you are a beginner, or haven't exercised for quite a long time, read our Personal Traner's guidance How to Start Exercising.
The main thing is to ensure that your heart and lungs are worked hard enough and for long enough to gain the benefits of aerobic exercise but not so long that you run the risk of injury. To check whether you are working out at the correct intensity, you should be out of breath but still capable of speaking.
It is important to start slowly. If you have been inactive for some time, dont throw on your trainers and set off on a ten mile run.
If a half an hour session feels like too much, start with 10 minute sessions for the first week then increase that to 15 or 20 minute sessions the next week and so on until you feel comfortable exercising for longer.
Make sure that you listen to your body. Its ok for muscles to be tired, but if they or your joints start to feel sore or breathing becomes uncomfortable slow down or stop to ensure that you are in a fit state for your next session.
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Water Exercise & Aerobics | YMCA of Metropolitan Los Angeles
Posted: at 9:42 pm
Our water exercise classes are a fun way to use the resistance and buoyancy of water to condition your muscles and improve your cardiovascular fitness, strength and flexibility. By employing strengthening exercises and stretching techniques, these water aerobics and fitness classes help to increase your bodys tone and range of motion.
I have arthritis in one knee, and its sometimes a little painful to exercise. Since I started the water exercise class, I have much more range of motion in my legs without the pain.
Water fitness is perfect if youre looking for an enjoyable, low impact workout. The therapeutic nature of the warm water is ideal for all fitness levels, including non-swimmers, and anyone recovering from injuries.
If youre looking to challenge yourself without putting stress on your joints or just like being in the water, youll definitely enjoy our selection of water exercise classes. Our certified instructors enthusiastically lead small groups through water aerobics, core strength training movements and much more.
Swim your way to fitness.
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Water Exercise & Aerobics | YMCA of Metropolitan Los Angeles
Keeping Fit In Your 50s: Aerobics – Walmart.com
Posted: at 9:42 pm
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Important Made in USA Origin Disclaimer: For certain items sold by Walmart on Walmart.com, the displayed country of origin information may not be accurate or consistent with manufacturer information. For updated, accurate country of origin data, it is recommended that you rely on product packaging or manufacturer information.
Important Made in USA Origin Disclaimer: For certain items sold by Walmart on Walmart.com, the displayed country of origin information may not be accurate or consistent with manufacturer information. For updated, accurate country of origin data, it is recommended that you rely on product packaging or manufacturer information.
This program is part of a series designed for women as they enter their fifties and begin to adjust to the changes those years bring to their bodies. Fitness specialist Robyn Stuhr presents a specific workout in each program, along with motivational tips and information about other issues women face as they enter this time in their lives. Model Cindy Joseph demonstrates the easy-to-follow routines that may be tailored to each user's individual fitness level. This program focuses on aerobics and includes effective, low-impact exercises to enhance cardiovascular fitness. ~ Sarah Block, All Movie Guide.
Insights into the importance of aerobic training in your 50s, Exercise tips for achieving maximum results, 30-minute core routine, 10 minutes of advanced exercises, Keeping fit fundamentals: Q&A session with medical experts Lisa Callahan, M.D., author of The Fitness Factor, and Lillie Shockney, R.N, author of Breast Cancer Survivors' Club.
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CooperAerobics – Cooper Aerobics – Aerobics: The Word That …
Posted: September 6, 2016 at 3:44 am
About > Our Story > Aerobics
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The word that changed the worldaerobics.
Most people dont realize Dr. Kenneth Cooper coined the word aerobics. The verb "aerobic" existed, meaning "to live in air or with oxygen." Dr. Cooper added one letteran "s"and in an instant created the noun "aerobics."
But theres more to that word than meets the eye. Aerobics is a movement filled with people who read a book and followed a plan that changed their lives. Learn more about the benefits of aerobics.
Aerobics: Your Prescription for Good Health
Top Five Aerobic Exercises
The Aerobic-Strength Balance
Aerobic Exercise: Is more necessarily better?
Aerobic vs. Cardiovascular Exercise
View the Cooper Aerobics Timeline
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Kenneth H. Cooper Bio
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Cleveland Clinic: What is the Best Type of Aerobic Exercise?
Posted: at 3:44 am
By: Dr. Gordon Blackburn Director of Cardiac Rehabilitation, Preventive Cardiology and Rehabilitation Program
There is no one best exercise for everyone. The benefits to your heart are similar as long as the type of exercise satisfies some basic requirements and you follow the recommended program goals, as prescribed by your doctor or exercise physiologist.
The type of exercise you choose is a personal decision, but you should take certain factors into consideration to reduce the risk of injury or complications and make exercise more enjoyable.
Let's look at some of the common types of aerobic exercise. See which one is best suited for you.
Walking is one of the simplest and most available aerobic exercises. You can vary the intensity to match your fitness level. Other than walking shoes, it does not require any special equipment. You can walk almost anywhere: outdoors or indoors (malls, indoor tracks, or a treadmill). This makes walking easy to continue throughout the year. Walking is a good choice for starting their first exercise program or find other exercises too hard on their joints.
Cycling is another type of aerobic exercise with wide appeal and value. You can use a stationary or regular bike. Cycling may be ideal for individuals who, due to arthritic or other orthopedic problems, are unable to walk for an extended period of time without pain or difficulty. A program that combines walking and cycling may provide cardiovascular benefits without inducing the limiting pain as quickly. Cycling is also a good choice for people who are greater than 50 pounds overweight. It helps the heart without the mechanical stress on the back, hips, knees and ankles that walking can cause. One drawback - if you cycle outdoors, exclusively, the weather may limit your activity.
These types of machines can provide a good aerobic workout and each has its own unique strengths and drawbacks. First, exercise on these machines may be too strenuous to be enjoyable and provide optimal benefit for the beginner or person of low fitness level, even at the lowest settings. To determine if this type of machine is within your capability, give the machine of your choice a trial run at the store or fitness center.
You should be able to pass the "talk test" while exercising at a moderate pace. People with knee or hip problems should avoid stair climbers and steppers as these machines can put extra stress on these joints. Ski machines require above-average coordination to master. The advantage to the machines is that they are indoor activities that can be pursued regardless of the weather.
Swimming is an excellent aerobic exercise, but considerations should be made before starting a program. For the exercise beginner, low-fit, or non-swimmer it might be a difficult activity to maintain the appropriate intensity for the recommended 30 to 60 minutes. Also, because the focus of swimming is on the smaller upper body musculature and swimming is a less efficient activity than cycling or walking, one can easily exceed their target heart rate range with swimming. Therefore, those with heart conditions, should address a swimming program with their physician before starting. Water aerobics and water walking are good alternatives for those with joint pain. The buoyancy provided by the water eases stress on the joints.
These can be safe and beneficial exercise for the highly fit person. Both can be done indoors, which makes them year-round activities. Anyone with orthopedic problems or who experiences symptoms such as chest pain or shortness of breath should not engage in these activities.
Remember to check with your doctor or cardiac rehabilitation instructor before starting any exercise program.
To make an appointment with an exercise specialist or to join a cardiac rehabilitation program, contact Cleveland Clinic Preventive Cardiology - 216.444.9353 or 800.223.2273 ext. 9353.
Call a Heart & Vascular Nurse locally 216.445.9288 or toll-free 866.289.6911.
Toll-free 800.659.7822
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Cleveland Clinic: What is the Best Type of Aerobic Exercise?