AEROBICS cardio exercises, especially to lose weight,

frequency is an important factor to make it more

Aerobic activities are also called “cardio” effective. Start cardio exercises for at least 3
exercises. Normally, these activities increase days a week for the first few weeks, with not
our heart and breathing rate. These activities more than 2 days’ rest between sessions.
cause us to sweat profusely, and breathe harder. Afterwards, we can gradually increase the
Our heart pumps blood more vigorously, frequency of exercise to 5 days a week.
causing oxygen to circulate throughout our
body. This allows us to sustain our aerobic
exercise for a few minutes.
Intensity – To be effective, aerobic exercises
ORIGIN should be done in moderate intensity, that is, our
heart rate should be 60 to 80% of our maximum
Aerobics consists in a system of exercises to heart rate. First, determine the target heart rate
prevent coronary artery sicknesses which was by getting the maximum heart rate and the
first put forwarded by a physician called Dr. recommended heart rate range. This will then
Kenneth H. Cooper in San Antonio air force tell how hard we should exercise during our
hospital in Texas. training.
Sometimes after the publishing of cooper's book Time – More time spent doing aerobic exercises
with respect to the exercise system, Aerobics in means more calories burned and an increase in
1968, a person called Jackie Sorenson endurance. We can at least do 20 minutes per
developed a series of dance routines known as session at first, then gradually increase it to 60
the aerobic dance to generously improve the minutes.
cardiovascular fitness.
Type - Running, jogging, sprinting, swimming,
So, aerobic dance and other form of exercises and playing contact sports such as basketball are
gain existence and made its way prudently some activities that we can do to improve our
between the masses all over United States and heart rate. It is also important to try different
many other counties and that too in a very short exercises and activities to avoid boredom.
span of around two decades. -
How much aerobic exercise do you need to gain
BENEFITS the benefits?
It helps us to prevent disease like cardiovascular The recommendation is that all adults should
disease, diabetes, and osteoporosis. Most accumulate 30 minutes of moderate-intensity
aerobic activities can be done on a daily basis. activity on most, if not all days of the week. The
To be physically fit, it is important to engage in key words are "accumulate" and "moderate-
aerobic activities. intensity." Accumulate means that you can do
Guidelines for Aerobic Exercise 10-15 minutes at a time and repeat that a couple
of times throughout the day; for example, 10
Frequency - Always consider the number of minutes in the morning, 10 minutes at lunch,
aerobic exercise sessions per week. When doing and 10 minutes around dinner. Moderate
intensity is equivalent to feeling "warm and Jumping jack
slightly out of breath" when you do it.  Power squat
plyometric
On the other hand, the American College of
Sports Medicine. The ACSM recommends 20-
60 minutes of continuous aerobic activity RESISTANCE EXERCISE
(biking, walking, jogging, dancing, swimming,
etc.) three to five times a week, at 60%-90% of Resistance training (also called strength training
maximum heart rate, and two to three days of or weight training) is the use of resistance to
resistance training. This is a more formal, muscular contraction to build the strength,
"workout" recommendation, although you can anaerobic endurance and size of skeletal
also accumulate the more intense workout in muscles.
bouts of 10-15 minutes throughout the day if Resistance training is based on the principle that
you like.  muscles of the body will work to overcome a
Low Impact Dance Steps resistance force when they are required to do so.
March/walk When you do resistance training repeatedly and
Tap consistently, your muscles become stronger.
Step Touch Examples of resistance training
Easy walk/V-step
Twist There are many ways you can strengthen your
Double Step muscles, whether at home or the gym.
Grapevine
Different types of resistance training include:
Leg Curl
Knee Lift free weights – classic strength training tools
Low Kick such as dumbbells, barbells and kettlebells
Step knee/ Step Kick
Plie medicine balls or sand bags – weighted balls
Lunge or bags
Mambo
weight machines – devices that have adjustable
Chasse’/Sashay
seats with handles attached either to weights or
Scooping
hydraulics
Squat
resistance bands – like giant rubber bands –
High Impact Dance Steps these provide resistance when stretched. They
Skip are portable and can be adapted to most
Hop workouts. The bands provide continuous
Jump resistance throughout a movement
Pendulum
Rocking horse suspension equipment – a training tool that
Run uses gravity and the user's body weight to
complete various exercises
your own body weight – can be used for rotating the arms, and smiling are examples of
squats, push-ups and chin-ups. Using your own isotonic contractions.
body weight is convenient, especially when
travelling or at work.  Isometric contractions are contractions in
which muscles do not shorten. They tend to
Muscle Strengthening Activities slide, but the muscle is pitted against an
immovable resistance. When you push against a
Muscle strengthening activities are exercises in wall, the elbows bend but the triceps muscles do
which groups of muscles work or hold against a not shorten to straighten the elbow. Thus, the
force or some weight. Muscle strengthening muscles contract isometrically.
activities help build good muscle strength.
When muscles do more work, it becomes Isokinetic contractions are similar to isotonic
stronger. Therefore, having strong and healthy contractions but the muscles are exposed to
muscles enable us to perform everyday physical fixed machine with variable degrees of
tasks. With strong and capable muscles, we can resistance.
rearrange the furniture in our living room and
carry heavy grocery bags from the market to our Exercises like push-ups, sit-ups, squats, and
home. lifting weights are some examples of muscle
strengthening activities that you can do if you
During muscle strengthening activity, muscle want to have strong and lean muscles.
contraction occurs. The repetitive contractions Remember that before you start doing these
during exercise can cause damage to the muscle activities, be sure to do dynamic warm-up to
fibers. Our body repairs these muscle fibers avoid injury.
when they get damaged. The repair happens
after exercise while muscles are at rest. New Bone Strengthening Activities
muscle fibers are produced to replace or repair Bone growth is stimulated by physical stress
those that were damaged. The muscles in our brought about by physical activity. As skeletal
body then start to grow larger and stronger. muscles contract, they pull their attachment on
This stimulation and repair process is called bones causing physical stress. This consequently
muscle hypertrophy. It is important to note that stimulates bone tissue, making it stronger and
these muscle-strengthening activities—short thicker. Such bone strengthening activities can
high intensity exercises—should be alternately increase bone density throughout our skeletal
scheduled in a week allowing rebuilding of system. This is called bone hypertrophy.
muscles during rest periods. Ideally, one to two There are several forms of muscles and bones
days of rest lets our muscles rest and recover. resistance training programs and each one
Types of Muscle Contractions creates a unique adaptation on the individual
muscle fiber. Resistance training programs are
Isotonic contractions are more familiar to most commonly classified based on the goal of the
of us. These contractions are literally the same individual. The individual can choose from
as “tone or tension,” when the muscle shortens strength, endurance, hypertrophy or power
and movement occurs. Bending the knee, program (Callo, 2016).
Strength programs – emphasizes in increasing The Zumba program is a Latin-inspired, dance
the force production capability of the muscle. fitness class that incorporates Latin and
international music and dance movements,
Endurance program – is characterized by high creating a dynamic, exciting, exhilarating, and
repetitions because it emphasizes on the ability effective fitness system. A ZUMBA class-
of muscle to resist fatigue. known as a ZUMBA Fitness-Party –combine
Hypertrophy program – emphasizes on fast and slow rhythms that tone and sculpt the
increasing muscle size without being concerned body using an aerobic/fitness approach to
with increasing strength. achieve a unique blended balance of cardio and
muscle-toning benefits.
Power program – trains the muscle to increase
speed and explosiveness of movement. Zumba involves dance and aerobic elements.
Zumba's choreography incorporates hiphop,
There are two schools of thought for developing soca, samba, salsa, merengue, mambo and
power. In the first philosophy, power is martial arts. Squats and lunges are also
increased by emphasizing speed of movement included.
against light resistance. In the second
philosophy, power can be increased by focusing HISTORY OF ZUMBA
on generating forces against heavy resistance. Alberto "Beto" Perez was the founder of this
“happy accident.” Zumba was founded in 1998
by Pérez in Cali, Colombia. Pérez, an aerobics
Calculate your 1RM using these formulas*. instructor, forgot to bring his regular music to
For your upper body, find the heaviest his aerobics class. He happened to have cassette
weight you can lift 4-6 times and plug it into tapes of Latin dance music— salsa and
this equation: (4-6RM X 1.1307) + 0.6998. merengue—and danced to them instead, which
Pérez later taught as "Rumbacize".

BENEFITS
For lower body use this formula: (4-6RM x
1.09703) + 14.2546.  PERFECT SHAPE

Many forms of physical activity like running, Getting in shape has never been so much fun
skipping rope, and playing basketball help keep and easier.
our bones fit. Bones also support groups of Unlike other fitness regimes, you would love to
muscles to reduce risk of falling. It is important get in shape with Zumba.
to understand that bone-strengthening exercises Its all about letting yourself go and enjoy the
do not only focus on bone health, it also focuses entire workout sessions.
on improving muscle strength, coordination, and
balance.
BURNS OUT FAT
AEROBIC EXERCISE: ZUMBA
Zumba movements for almost all parts of our
body.
Zumba impact on every part of your body
There are both slow tracks and speedy tracks
available.
You can also choose ca
MAKE MUSCLES STRONG
Zumba helps to shape your body in a short
period.
Moreover, it provides you perfect muscles and •
shapes.
• It is composed of various techniques that
It moves like lunges and squats, tighten your
entire muscles.
JUST LIKE DANCE
Exercises and workouts look like an ordeal to
most of the people.
Zumba is something more than just an exercise. •
It is a perfect way to burn out your calories. •
You will definitely enjoy it like the way you are
dancing in a party.rdio based choreography.
NO AGE LIMITATIONS
Zumba can be easily performed by kids, adults •
and old people.
No matter what age you are.
There are specific set of moves for different •
categories
That makes Zumba more social.
• PNF STRETCHING
Stretching exercises • PNF is a set of stretching techniques
• Stretching is a form of physical exercise in
which a specific muscle or tendon (or
muscle group) is deliberately flexed or
stretched in order to improve the muscle's
felt elasticity and achieve comfortable
muscle tone.
KEY POINTS:
• Increased muscle control
• Flexibility & Range of motion.
• TYPES OF STRETCHING
1. Static stretching
2. Dynamic stretching
3. Ballistic stretching &
4. Proprioceptive neuromuscular
facilitation (PNF)
STATIC STRETCHING
Static stretching is used to stretch muscles
while the body is at rest.
gradually lengthen a muscle to an elongated
position (to the point of discomfort) and
hold that position for 30 seconds to two
minutes.
DYNAMIC STRETCHING
It is a form of stretching while moving.
This form of stretching prepares the body
for physical exertion and sports
performance.
BALLISTIC STRETCHING
• A form of passive stretching or dynamic
stretching in a bouncing motion.
According to the American Academy of
Orthopedic Surgeons; "Do not bounce your
stretches. Ballistic (bouncy) stretching can
cause injury.“
This type of stretching can cause muscles to
get tight, and can cause serious injury. It has
been replaced with static stretching.
commonly used in clinical environments to
enhance both active and passive range of
motion with the ultimate goal being to
optimize motor performance and
rehabilitation.
• Generally an active PNF stretch involves a s not a religion, but a way of living with heal
shortening contraction of the opposing th and peace of mind as its aims.
muscle to place the target muscle on stretch.
This is followed by an isometric contraction Purpose
of the target muscle
• PNF PRINCIPLE • Yoga has been used to alleviate problems ass
• Massage muscle first. ociated with 
• Stretch. high blood pressure, high cholesterol, migrai
• Resist - as strong as is comfortable. ne headaches, 
- as long as is comfortable. asthma, shallow breathing, backaches, consti
• Passive contraction. pation, diabetes, menopause, multiple sclero
• Restretch - hold 6-10 seconds. sis, varicose veins, carpal tunnel syndrome a
• BENEFITS OF STRETCHING nd many chronic illnesses. It also has been st
• Relief from pain udied and approved for its ability to promote 
• Increased flexibility relaxation and  reduce stress.
• Better range of motion of the joints • As of late 2002, yoga is increasingly recom
• Greater circulation of blood to various parts mended for 
of the body dysmenorrhea, premenstrual syndrome, and 
• Relaxation and stress relief other disorders in premenopausal women, in 
• Enhanced muscular coordination Europe as well as in the  United States.
• Improved posture • Yoga can also provide the same benefits as a
• Increased energy levels ny well designed exercise program, 
• Greater sense of well-being increasing general health and stamina, reduc
ing 
• YOGA stress, andimproving those conditions broug
• The term yoga comes from a Sanskrit word  ht about by sedentary lifestyles. 
which means yoke or union. Traditionally, y Yoga has the added advantage of being a lo
oga is a method joining the individual self w w-impact activity that uses only gravity as re
ith the Divine, Universal Spirit, or Cosmic C sistance, which makes it an excellent physic
onsciousness.  al therapy routine; certain yoga postures can 
Physical and mental exercises are designed t be safely used to strengthen and balance all 
o help achieve this goal, also called self- parts of the body. A study published in late 2
transcendence or enlightenment.  002 summarized 
• On the physical level, yoga postures, called  recent findings about the benefits of yoga fo
asanas, are designed to tone, strengthen, and  r the cardiovascular and musculo-skeletal sy
align  stems.
the body. These postures are performed to m
ake the spine supple and healthy and to pro ORIGINS
mote blood flow to all the organs, glands, an • Yoga originated in ancient India and is one o
d tissues, keeping all the bodily systems heal f the longest surviving philosophical system
thy. s in the world. Some scholars have estimated 
• On the mental level, yoga uses breathing tec that yoga is as old as 5,000 years; 
hniques (pranayama) and  artifacts detailing yoga postures have been f
meditation (dyana) to  ound in India from over 3000 B.C.
quiet, clarify, and discipline the mind. Howe Yoga masters (yogis) claim that it is a highly 
ver, experts are quick to point out that yoga i
 developed science of healthy living that has  •  Vinyasa. A series of poses that flow
been tested and perfected for all these years.  smoothly into one another.
•  Power. A faster, higher-intensity practice
that builds muscle.
• There are more than 100 different forms of •  Ashtanga. A series of poses, combined
yoga. Some are fast-paced and intense. with a special breathing technique.
Others are gentle and relaxing. •  Bikram. Also known as "hot yoga," it's a
Examples of different yoga forms include: series of 26 challenging poses performed in
a room heated to a high temperature.
•  Hatha. The form most often associated •  Iyengar. A type of yoga that uses props like
with yoga, it combines a series of basic blocks, straps, and chairs to help you move
movements with breathing. your body into the proper alignment.