AEROBIC EXCERCISE

PROGRAM
AEROBIC

is a form of physical exercise that combines

rhythmic aerobic exercise with stretching
and stretching training routines with the
goal of improving all elements of fitness
( flexibility, muscular strength, and cardio-
vascular fitness)
Five Components of Formal Aerobic;
- WARM-UP (5-10 mins)
- CARDIOVASCULAR CONDITIONING (25-30 mins)
- MUSCULAR STRENGTH CONDITIONING (10-15mins)
- COOL DOWN (5-8 mins)
- STRETCHING AND FLEXIBILITY (5-8 mins)
 MOVES AND TECHNIQUES

-The “basic” step - The “right basic”

involves raising one would involve
foot onto the step, stepping right foot
then the other so that up, then the left, then
they are both on the returning to the floor
step, then stepping alternating right then
the first foot back. left.
-Step Aerobics are offered at any gyms.
-it was developed by Gin Miller around 1989.
-step aerobics can also be involved on dancing games.
 Benefits

- Like other form of exercise, step

aerobics helps burn calories and fat.
The number of calories burned
depends on the speed of movements,
step height, length of exercise, and
the person’s height and weight.
 Importance of Aerobic Exercise

- Healthy living exercise and physical activity is one of the significance of conditioning
program.
- Being a physically fit person does not only help people live healthy lives, but also helps
people live longer.
- Aerobic exercise and fitness can be contrasted with anaerobic exercise which includes
strength training short-distance.
- Fitness and performance are intended for students to determine their physical condition
of the body.
- Provide the needs of the student with an up-to-date understanding about the health-
related exercise.
 Exercise and Fitness
- Exercising regularly,
everyday if possible, is the
most important thing you
can do for your good health.
- It helps to control appetite,
boost mood, and improve
sleep.
- Also reduces the risk of
heart disease, heat stroke,
and diabetes.
- At least do 20 mins of
moderate aerobic exercise
like walking, jogging,
running, dance aerobic.
- Strength training works out
all muscles groups like legs,
hips, back, abdomen, chest,
shoulder rotation arms.
- Involve such as lifting
weights, and arms
resistance bands such as
push-ups and sit-ups.
- Moreover, the importance of
exercise is good for the
heart; it burns calories,
which can maintain to reach
a healthy weight.
- Improves cardiovascular
system.
 Health benefits of an Aerobic Exercise
1. Helps reduces the risk of
developing heart disease
2. Increases energy
3. Helps decrease anxiety
and stress
4. Helps you feel better
5. Strengthens muscles
6. Strengthens ligaments and
bones
7. Improves your body figure
8. Maintains physically fit
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 left and 8 counts to complete slow rotation
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 counts backward
10. Jumping Jack - 8 counts forward, 8 side left and right
11. Knee Push-up - 8 counts forward, 8 counts backward
12. Seat-ups - 16 counts
13. Curl-ups - 16 counts
14. Bear Hug - 16 counts starting from lemkft
AEROBIC DANCING AND EXERCISES
ACCOMPANIED WITH THE MUSIC
AEROBIC EXERCISE
is a physical exercise of low to
high intensity that depends
primarily on the aerobic energy-
generating process.

AEROBIC means in the presence

of or with oxygen.

Here are some suggested

movements without the use of
equipment.
Arms Circling Exercise Elbow Hip Touch Push-Up Push Side Hip
Repeat Push-up Jumping Jack
(upward)
Hopping Variation Jogging in Place Jogging in any Direction
Running Running in any Direction Jump forward
Frog Jump Jumping Jack in Place Scissors
Walk Briskly Forward
That’s all, Thank you!