Sunday, December 9, 2007
All about Aerobics
Do you sometimes get bored with your aerobic exercise? Do You sometimes feel like you're not getting the results you should from your aerobic exercise? If so, then aerobic cross-training is for you.
Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For example, if you plan to exercise for 60 minutes, you might start with 20 minutes of walking or jogging, followed by 20 minutes of biking, and finish with 20 minutes of rowing.
Now, please don't get the impression that you have to be in great shape to do this or that it has to be 60 minutes long. You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video. This is cross-training too. You can gradually build up from there.
Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.
Aerobic cross-training is beneficial to you in several ways:
1. It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.
2. If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.
3. You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.
4. You tone more muscles because you are using more muscles. For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also. Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.
5. Aerobic conditioning is very specific to the muscles being worked. For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement. Aerobic cross-training allows you to develop more comprehensive aerobic training.
6. Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.
Author and exercise physiologist, Greg Landry, offers free weight loss and fitness success stories and targeted, highly affective weight loss programs for women, men, type 2 diabetics, and people with slow metabolisms and hypothyroidism. http://www.Landry.com
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To combat these problems people used medicinal drugs, pills and sometimes even go in for surgery in extreme cases( in case of heart attacks). But recently exercise, more specifically aerobic exercise has become popular. Exercise not only helps to cure these problems but it also helps us to keep fit in the long term.
Climbing up a staircase, jogging, brisk walking, working around the kitchen, doing normal household tasks all come under aerobics. Hence it can be done by almost anyone and does not require any special training or class. This is the reason why aerobics is more popular than any other form of exercise.
There are also more specific form of aerobics such as step aerobics, dance aerobics, water aerobics and low impact aerobics. These aerobics are done in a class and in the presence of an instructor. They help in reducing weight, maintaining the body shape and increasing flexibility. As they do not require any special training and are not very strenuous in nature, they can be done by anyone from working men and women, housewives and even overweight youngsters.
What is Aerobics?
Aerobic exercise is defined as any repetitive physical activity that is done long and hard enough, to enhance circulatory and respiratory efficiency. Aerobic means `with oxygen` and it requires the lungs and heart to meet the body`s increased oxygen demand. Hence, it may be called a system of physical conditioning that involves exercises such as running, swimming, cycling and skipping.
Ailments, such as hypertension, stroke, heart disease, diabetes and cancers can be avoided by regular aerobic exercise. The other benefits of regular aerobic exercises are that it can also lower our blood pressure, build stronger bones, improve muscle strength and flexibility. Aerobics also helps us to control depression and body weight thus enabling us to lead a happy and healthy life.
Exercises are not same in nature. It depends on an individuals own potential and capabilities. However, it is interesting to note that a certain form of aerobics called water aerobics suits most individuals. The reason is because it makes the body buoyant, thus causing less strain and stress on the joints and muscles. There are also many other types of aerobics such as low-impact aerobics, step aerobics and dance aerobics. Dance aerobics has become one of the most popular forms of aerobic exercise as it not only gives an excellent workout but it is at the same time enjoyable. It is popular with the young crowd and also with housewives and working women as it is entertaining as well as useful.
There are various types of aerobics such as
1. Low impact aerobics
2. Water/Aqua aerobics
3. Step aerobics
4. Dance aerobics
5. Sports aerobics
Advantages of aerobics
Normal day to day task is also a part of aerobics, though we may be unaware of it. These include walking running, hiking, bicycling, swimming, cross country skiing, stair climbing, rowing, aerobic dance and many other activities. Some of the benefits are as listed below:
Aerobics helps to strengthen our heart and lungs which in turn leads to better expulsion of waste materials such as carbon di oxide.
It helps the heart by increasing its blood stroke volume.
Efficient use of oxygen helps to burn fat more effectively.
It strengthens the defense system, lowers blood pressure and helps in reducing the risks of developing diabetes and other life threatening diseases.
Aerobics increases good cholesterol and decreases bad cholesterol and helps a person to recover faster form any sort of disease.
Our cardiovascular system is also affected. It becomes more efficient while doing aerobics and as a result it increases our chance of maintaining healthy weight later in life.