CHAPTER 5: AEROBICS

AEROBIC EXERCISE
TYPES OF AEROBIC EXERCISE
BENEFITS OF AEROBIC EXERCISE
PROPER SEQUENCE OF AEROBIC EXERCISE PROGRAM
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• AEROBIC EXERCISE
IS ANY ACTIVITY THAT USE LARGE MUSCLE GROUPS, CAN BE MAINTAINED CONTINUOUSLY, AND IS RHYTHMIC IN NATURE. 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 ANY OLD ONE.
• THERE ARE TWO DIFFERENT TYPES OF AEROBIC EXERCISE HIGH IMPACT EXRCISE AND LOW IMPACT EXERCISE.
ALTERNATE YOUR WORKOUT BETWEEN THE TWO TO HELP YOU STAY ENGAGED AND MOTIVATED TO MEET YOUR FITNESS
GOAL.
• TYPES OF AEROBIC EXERCISE
• 1. AEROBIC DANCE –INVOLVES ANY KIND OF DANCE PUT
TO MUSIC AND CAN INCLUDE EVERYTHING FROM ZUMBA (A
LATIN INSPIRED DANCE AEROBICS)
• A TYPICAL DANCE CLASS USUALLY BEGINS WITH A 5 TO
10-MINUTE WARM-UP, FOLLOWED BY A 20- TO 30-MINUTE
AEROBIC ROUTINE, AND END WITH A 5- TO 10-MINUTE COOL
DOWN.
• ALSO KNOWN AS CARDIOVASCULAR EXERCISE BUILDS
YOUR ENDURANCE.
• HERE ARE SOME ADVANTAGES OF AEROBIC DANCING
THAT WILL HELP YOU DECIDE IF YOU SHOULD GO FOR IT OR
NOT.
• THE ADVANTAGES: IT INCREASES STAMINA. WEIGHT
LOSS, INCREASES RESPIRATION EFFICIENCY, INCREASES
ARTERY HEALTH, REDUCES STRESS AND ANXIETY,
STRENGTHENS AND TONE MUSCLES.
• 2. BICYCLING – BIKING IS A TOP-NOTCH
CARDIO WORKOUT. YOU’LL BURN ABOUT 400
CALORIES AN HOUR. PLUS, IT STRENGTHENS
YOUR LOWER BODY, INCLUDING YOUR LEGS,
HIPS AND GLUTES.

• 3. FITNESS WALKING – IS ONE OF THE MAIN

GAITS OF LOCOMOTION AMONG LEGGED
ANIMALS. WALKING IS TYPICALLY SLOWER
THAN RUNNING AND OTHER GAITS. WALKING IS
DEFINED BY AN “INVERTED PENDULUM” GAIT IN
WHICH THE BODY VAULTS OVER THE STIFF LIMB
OR LIMBS WITH EACH STEP.
➢ IT IS AN EXCELLENT TYPE OF CARDIO
ACTIVITY. BUT IN ORDER TO CHALLENGE
YOUR CARDIOVASCULAR SYSTEM, YOU
NEED TO WALK AT A PACE AND INTENSITY
THAT INCREASES THE DEMANDS ON YOUR
HEART, LUNGS, AND MUSCLES.

➢ IT IS IMPORTANT FOR WEIGHT CONTROL

BECAUSE IT HELPS YOU BURN CALORIES. IF
YOU ADD 30 MINUTES OF BRISK WALKING TO
YOU DAILY ROUTINE, YOU COULD BURN
ABOUT 150 MORE CALORIES A DAY. SO, KEEP
WALKING, BUT MAKE SURE YOU ALSO EAT A
HEALTHY DIET
1. JUMPING ROPE – A ROPE USED FOR EXERCISES
AND CHILDREN’S GAMES THAT INVOLVE JUMPING
OVER THE USUALLY TWIRLING ROPE EACH TIME IT
REACHES ITS LOWEST POINT ALSO; A GAME
PLAYED WITH A JUMP ROPE.
➢ A SKIPPING ROPE OR JUMP ROPE IS A TOOL USED
IN THE SPORT OF SKIPPING/JUMPING OVER A
ROPE SWUNG SO THAT IT PASSES UNDER THEIR
FEET AND OVER THEIR HEADS.
➢ HERE ARE 5 SCIENCE-BACKED BENEFITS OF
JUMPING ROPE: BURN CALORIES. JUMPING ROPE
CAN BURN 200 TO 300 CALORIES IN 15 MINUTES,
IMPROVES COORDINATION, REDUCES INJURY
RISK, IMPROVE HEART HEALTH, AND
STRENGTHENS BONE DENSITY.
• 5. RUNNING – THE FASTEST MEANS FOR AN ANIMAL TO
MOVE ON FOOT.
• IT IS DEFINED IN SPORTING TERMS AS A GAIT IN WHICH AT
SOME POINT ALL FEET ARE OFF THE GROUND AT THE SAME TIME.
IT IS A FORM OF BOTH ANAEROBIC EXERCISE AND AEROBIC
EXERCISE.
• RUNNING IS A COMPLEX. COORDINATED PROCESS WHICH
INVOLVES THE ENTIRE BODY.
• AS A FORM OF CARDIO EXERCISE THAT’S EASILY
ACCESSIBLE, RUNNING IS ONE OF THE MOST
STRAIGHTFORWARD WAYS TO GET THE IMPORTANT BENEFITS
OF EXERCISE. SINCE IT IMPROVES AEROBIC FITNESS, RUNNING
IS A GREAT WAY TO HELP IMPROVE CARDIOVASCULAR HEALTH.
PLUS, IT BURNS CALORIES AND CAN BUILD STRENGTH, AMONG
OTHER THINGS.
1. STAIR CLIMBING – IS THE CLIMBING OF A
FLIGHT OF STAIR, OFTEN FOR PEOPLE WHO
HAVE RECENTLY STARTED TRYING TO GET IN
SHAPE. A COMMON EXHORTATION IN HEALTH
POP CULTURE IS “TAKEN THE STAIRS, NOT THE
ELEVATOR”
➢ ENGAGES YOUR BODY’S LARGEST MUSCLE
GROUP TO REPEATEDLY LIFT YOUR BODY
WEIGHT UP, STEP AFTER STEP. THUS, USING
YOUR MUSCLES TO CARRY YOUR OWN WEIGHT
IS FAR HIGHER TO RUNNING AS COMPARED
➢ IT ALSO RAISES YOUR HEART RATE
IMMEDIATELY THUS MAXIMIZING YOUR CARDIO
BENEFITS.
• 7. SWIMMING – THE SELF-PROPULSION OF A
PERSON THROUGH WATER, USUALLY FOR
RECREATION, SPORT, EXERCISE OR SURVIVAL.
• LOCOMOTION – ACHIEVED THROUGH
COORDINATED MOVEMENT OF THE LIMBS, THE
BODY, OR BOTH.
• SOME OF THE HEALTH BENEFITS OF
SWIMMING ARE TO BUILD ENDURANCE, MUSCLE
STRENGTH AND CARDIOVASCULAR FITNESS;
HELPS MAINTAIN A HEALTHY WEIGHT, HEALTHY
HEART AND LUNGS. TONES MUSCLES AND
BUILDS STRENGTH. PROVIDES AN ALL-OVER
BODY WORKOUT, AS NEARLY ALL OF YOUR
MUSCLES ARE USED DURING SWIMMING.
• BENEFITS OF AEROBIC EXERCISE

• INCREASED MAXIMAL OXYGEN CONSUMPTION (V02 MAX)

• IMPROVEMENT IN CARDIOVASCULAR/CARDIO-RESPIRATORY FUNCTION (HEART AND

LUNGS)

• INCREASED MAXIMAL CARDIAC OUTPUT (AMOUNT OF BLOOD PUMPED WITH EVERY

MINUTE)

• INCREASED MAXIMAL STROKE VOLUME (AMOUNT OF BLOOD PUMPED WITH EACH BEAT)

• INCREASE BLOOD SUPPLY TO MUSCLES AND ABILITY TO USE OXYGEN

• LOWER HEART RATE AND BLOOD PRESSURE AT ANY LEVEL OF SUBMAXIMAL EXERCISE

• INCREASED THRESHOLD FOR LACTIC ACID ACCUMULATION

• LOWER RESTING SYSTOLIC AND DIASTOLIC BLOOD PRESSURE IN PEOPLE WITH HIGH
BLOOD PRESSURE

• INCREASED HDL CHOLESTEROL (THE GOOD CHOLESTEROL)

• DECREASED BLOOD TRIGLYCERIDES

• REDUCED BODY FAT IMPROVED WEIGHT CONTROL

• IMPROVED GLUCOSE TOLERANCE AND REDUCED INSULIN RESISTANCE

• PROPER SEQUENCE OF AEROBIC EXERCISE
PROGRAM
• •WARM UP
• DESCRIPTION: SLOW PACE MOVEMENT, LOW
IMPACT MOVEMENT.
• •PURPOSE:
• INCREASE BLOOD FLOW AND BODY
TEMPERATURE
• •REMINDER:
• START WITH SLOW AND EASY MOVEMENT.
•CARDIO AND AEROBICS PHASE
• CONTINUOUS MOVEMENTS; AND USES GROUP OF MUSCLES AND TRAVELING STEPS. ELEVATE HEART TO
TRAINING LEVEL FOR IMPROVEMENT. LISTEN TO YOUR BODY. TOO HIGH INTENSITY AND IMPACT MAY
INCREASE RISK OF INJURY.
•POST CARDIO
• SLOW DOWN EXERCISES ROUTINE TO LOWER HEART RATE AND FOLLOWED BY STATE STRETCHES
MOVEMENTS. STRENGTH AND TONE THE MUSCLES, IMPROVE FLEXIBILITY. AVOID BALLISTIC STRETCHES,
DEEP STATIC STRETCHES IN BENEFICIAL.
•COOL DOWN
• COMBINATION OF VARIETY OF EXERCISES TO TONE THE BIG MUSCLES IS ADVISED. FLOOR EXERCISES AND
KINDS OF CRUNCHES ARE EFFECTIVE. DECREASE THE HEART RATE AND SMOOTH TRANSITION. CONTINUE
WITH SLOW MOVEMENT TO PREVENT DIZZINESS AND HEADACHES DUE TO BLOOD POOLING ON THE LEGS.

We had just finished the discussion. Let’s move on to the next higher
level of activity/ies or exercise/s that demonstrate your potential
skills/knowledge of what you have learned.