UNIT II

AEROBIC EXERCISE
“To ensure good health: eat lightly, breathe deeply, live moderately,
cultivate cheerfulness, and maintain an interest in life”
-William Londem

INTRODUCTION

Aerobic exercise is any physical activity that makes you sweat, causes you to
breathe harder, and gets your heart beating faster than at rest. It strengthens
your heart and lungs and trains your cardiovascular system to manage and
deliver oxygen more quickly and efficiently throughout your body

LEARNING OUTCOMES

At the end of this unit, the learners must be able to:

1. Discuss Exercises and Fitness as part of one’s lifestyle;
2. Recognize the importance of Physical exercise and
3. Record a personal Video of Aerobic Dance and Exercise

GETTING STARTED

UNDERSTADING HOW IMPORTANT IS AEROBIC EXERCISES

Aerobic exercises can help improve your cardiovascular health, tone muscle, and
support, because you have good posture and body figure. How do we do that? Start
by jogging forward as you swing the jump rope over your head and under your feet.
A beginner workout plan might include a minimum of one (and a maximum of three)
low-intensity, long cardio workouts per week. Frequency: Aim to complete this type
of workout one to three times per week at a low intensity. Try walking, steady
stationary biking, elliptical training, or steady rowing for 40–90 minutes. Let start the
lesson.
Importance of Aerobic Exercise

Healthy living exercise and physical activity is one of the important significant of
conditioning program. Being a physically fit person does not only help people live
healthy lives, it also helps people live longer. People who are engage in any physical
activity such as sports, dance, swimming, and other related exercise activity. As they
grow older and benefits from throughout their life span, Aerobic Exercise and Fitness
can be contrasted with anaerobic exercise with strength training and short distance.
Fitness and Performance is intended for students to determine their physical
condition of the body the overall objectives is to provide the needs of the student with
an up-to date understanding about the health related exercise.
 Exercise and Fitness

Exercising regularly, every day if possible, is the most important thing you can do for
your good health. It helps to control appetite, boost mood, and improve sleep. It also
reduces the risk of heart disease, heat stroke, diabetes. At least 120 minutes of
moderate aerobic exercise like walking, jogging, running, and dance aerobic.

Strength training workout, all muscles groups function like legs, his, back, abdomen,
chest, shoulder rotation and arms. While strength training may involve such as lifting
weights, and arms using resistance bands or exercises such as push –up and sit ups,
in which your body weight furnishes the resistance.

Moreover, exercise is good for the health because it burns calories, which can
maintain a healthy weight. Also, it improves our cardiovascular system resulting in
lower blood pressure, cholesterol level, and good sugar regulation in our body.

Health Benefits of an Aerobic Exercise

1. Helps reduce the risk of developing heart disease.

2. Increases energy
3. Helps decrease anxiety and stress
4. Helps you fell better
5. Strengthens ligaments and bones
6. Improves your body figure
7. Maintain physical fit
8. Strengthens muscle
9. Improves sleep
10. Helps you reach a healthy good weight
11. Improves efficiency of movement
12. Decreases resting heart rate

Warm-up Exercise

1. Jogging in place - 16 counts left and right foot

2. Head Rotation - 16 counts
3. Neck Rotation - 8 counts to the left, 8 counts to complete
4. Shoulder Rotation - 16 counts
5. Arm Circling - 16 counts
6. Knee Rotation - 8 counts forward, 8 counts backward
7. Feet Rotation - 8 counts forward, 8 counts backward
8. Steps forward - 8 counts forward, 8 counts backward
9. Leg lifting - 8 counts forward, 8 backward
10. Jumping jack - 8 counts forward, 8 side left right
11. Knee push-up - 8 counts forward, 8 backward
12. Seta-ups - 16 counts
13. Curl-ups - 16 counts
14. Bear Hug - 16 counts starting from left
 Aerobic Dancing and Exercises Accompanied with Music

“Aerobic Exercise is a physical exercise of low to high

intensity that depends primarily on the aerobic energy-
generating process”
-Wikipedia

Aerobics means in the presence of or with oxygen. You are familiar with exercises
accompanied with the music. There are some example movements in any direction which
you can get from the warm-up exercises. You can even create your own variations and
combinations in preparation for your final output.

Unit Summary

Aerobic Exercise Aerobic exercise (also known as cardio) is a type of moderate-intensity

physical activity that you can sustain for more than just a few minutes with the objective of
improving your cardiorespiratory fitness and your health.
There are many health benefits of aerobic exercise. You can do aerobic exercises:
1. At home to keep you fit
2. Jogging in place
3. Rotating your neck, head, shoulders, knee , and feet
4. Circling your arms
5. Jumping jack
6. Doing set-ups, curl-ups and bear hugs

For your Final Requirements you must submit the following:

 Worksheets no. 2 & 3
 Unit activity

Note:
For your final output/exam please video your-self while doing the
Aerobic Dancing and Exercises Accompanied with Music