AEROBICS

❑ is a word that means “with

oxygen” and is used to describe
exercise that makes the body
demand a greater amount of
oxygen.
❑It is sometimes known as “cardio”
exercise that requires pumping of
oxygenated blood by the heart to
deliver oxygen to working muscles.
Health Benefits of Aerobics
 Aerobic versus Anaerobic

Both aerobic and anaerobic

exercises are essential to any
fitness regimen, they have a
contribution in achieving the
fitness goal of an individual.

Here are the differences between

aerobic and anaerobic:
 AEROBIC EXERCISES
❑ Aerobic exercise is the one that involves the used of oxygen
to produce energy
❑ Aerobic exercise requires the person to have high endurance
since most of its exercises require a long period of time
❑ Aerobic uses oxygen to breakdown glucose for the energy
❑ Aerobic exercises concentrates on muscle strengthening,
improved blood circulation, reduces blood pressure and burns
fat.

ANAEROBIC EXERCISES
❑ Anaerobic exercise makes the body to produce energy
without using oxygen
❑ Anaerobic exercise does not require endurance since its
exercises are done for short period of time
❑ Anaerobic make use of phosphocreatine that is stored in the
muscles for the process
❑ Anaerobic exercise helps build strength and muscle mass,
stronger bones, increases speed, power, muscle strength and
as well as metabolic rate, it concentrates on burning the
calories, when the body is at rest
AEROBIC ACTIVITIES
 Aerobic Heart Rate

In every exercise regimen, finding a correct

aerobic heart rate is very important.

This is to make sure that you are doing the

correct type of workout that is fitted to your
individuality.

There are several factors that need to be

considered in determining the target heart
rate before doing a workout with a higher
intensity level.
 How do you
calculate your
target heart rate
during aerobic
exercise?
 Heart rate reserve
Your heart rate rises during aerobic exercise.
It can rise from 70 beats per minutes (bpm)
at rest to as high as 170 bpm or even higher
during exercise, depending on the intensity
of the exercise, your fitness level, your age,
and other factors.

Whether you're training is aerobic or

anaerobic is determined by the intensity of
your workout, and monitoring the intensity is
the key to know which one you're doing.
Target heart rate zones range
anywhere from 50% to 100% of your
maximum heart rate (your maximum
heart rate is based on your age).
Please note: There's been some recent
research to suggest a new way of estimating
maximum heart rate. The formula is the
following:
Multiply 0.7 times your age.
Subtract that number from 208.

An example if you're 26 years old is: 0.7 x 26

= 18, then 208 - 18 = 190. You'd then take
190 and plug it in as usual to the formula
above. This new formula makes a slightly
bigger difference as you get older.
On the other hand, some people like to
know with more precision how their body
is doing during exercise.

If that's the case for you, then taking

your heart rate during exercise and using
a target heart rate training zone might be
just the ticket.

Target heart rate zones range anywhere

from 50% to 100% of your maximum
heart rate (your maximum heart rate is
based on your age).
Aerobic exercise is anything less than
85%, and anaerobic exercise is
anything above that.

A nice starting point for a sedentary

individual is somewhere in the range
from 50% to 65% (you can always
increase as you get more fit) and 65%
to 85% for more conditioned
individuals.
I recommend the heart-rate reserve method for
calculating a target heart rate. Here's the formula
and an example of the method for someone 27
years of age, assuming a resting heart rate of 70
bpm, and a training range of 70%.

If you plug in other values, you can get other

ranges.
220-age = Max HR.
Subtract resting heart rate from Max HR = Heart
Rate Reserve (HRR).
Multiply HRR times percent you want to train at.
Add back resting heart rate.
 Aerobic Activities
Any kind of aerobic
activities or exercises are
good to strengthen the
heart and lungs; it also uses
large group muscles
especially in the arms and
legs.
This process requires large muscle
groups’ large amount of oxygen
supply. Which serves as the signal for
the heart to increase its performance?
The results of this are it strengthens
the heart; it lowers the blood
pressure and it improves the blood
circulation. That is why there are no
other exercises that can beat an
aerobic exercise in burning calories
and fats.
⚫Choreograph a simple dance aerobic exercise
(any style)

⚫It must have the following:

⮚2minutes warm up
⮚Atleast 3minutes aerobic workout
⮚2minutes cooldown

⚫Submit your video in our google drive folder

PT no. 2: AEROBIC DANCE