Type Of Aerobic
Actually, the best aerobic exercise for you depends on your level of fitness. Aerobic exercise is a moderate intensity workout that extends over a certain period of time and uses oxygen in this process. Well, in these years, the practice of aerobics has become the most happening workout trend between the youth. Not only is performing aerobic exercise interesting, but also is very beneficial for health. There are diverse types of aerobics such as fitness, water aerobics, step aerobics, swimming, kickboxing, fitness walking, inline skating, bicycling etc.
Here we have the more generals:
Here we have the more generals:
Low Impact Aerobics
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There exist people, who can't perform high intensity workout, because maybe they have some health problems or their poor health conditions. For such people, low impact aerobics is the precise workout choice. Low impact aerobic exercise comprehends rhythmic movements, with exercising of the large muscle groups.
Along with specific back exercises, aerobic exercise that increases the heart rate for a sustained period is very beneficial for helping back problems. Aerobic exercise increases the flow of blood and nutrients to back structures which supports healing, and can decrease the stiffness in the back and joints that lead to back pain. While many patients with back pain are able to participate in vigorous exercise like running or step aerobics, others find it easier to engage in low-impact exercise, which does not jar the spine.
Along with specific back exercises, aerobic exercise that increases the heart rate for a sustained period is very beneficial for helping back problems. Aerobic exercise increases the flow of blood and nutrients to back structures which supports healing, and can decrease the stiffness in the back and joints that lead to back pain. While many patients with back pain are able to participate in vigorous exercise like running or step aerobics, others find it easier to engage in low-impact exercise, which does not jar the spine.
Benefits of Aerobic Exercise
Reconditioning through aerobic exercise is very useful for both rehabilitation and maintenance of the lower back. Patients who regularly undertake aerobic exercise to condition the back will benefit in several ways:
Reconditioning through aerobic exercise is very useful for both rehabilitation and maintenance of the lower back. Patients who regularly undertake aerobic exercise to condition the back will benefit in several ways:
- They have fewer episodes of low back pain, and will experience less pain when an episode occurs.
- They are also more likely to stay functional (e.g. continue working and carry on with recreational activities), whereas those patients with chronic low back pain who do not engage in aerobic exercise are more likely to experience the gradual loss of functional capabilities.
- It is easier to control weight or lose weight, decreasing the stress placed on the spine structures and joints.
- An increased production of endorphins after 30 or 40 minutes of exercise can combat pain. These bio-chemicals are the body’s natural painkiller, and frequent release of them can help patients reduce their reliance on pain medication.
Water Aerobics
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Water aerobic exercises are an agreeable way to exercise over the hot summers. Maybe the work out can seem like one splashing surrounding the pool waters, yet those who are seriously into water aerobic exercise claim it's an excellent method to burn out unwanted flab from the body and build inner strength. In effect, health experts declare that the water aerobic exercise is good for people ailing from arthritis and other problems many times.
Water aerobic exercise does not consist in swimming. It proposes an integral head to toe workout for fitness freaks. It permits you to burn calories and concurrently originates body strength and flexibility. The floatability of the water provides much less pressure to the articulations and muscles of body in comparison to some other workout methods. Besides, it's not obligatory knowing to swim beforehand for practicing the water aerobic exercise.
This is because few aerobic workouts are practiced with the level of water between waist and chest, while some other such as jogging are practiced in deeper water with the level of water on the neck. Many fitness freaks even practice water aerobic workouts in a temperature-controlled swimming pool. An interesting feature about this kind of exercise is that the routine can be developed to suit individual requirements and fitness levels.Aerobic water exercise may comprehend from jogging, running and walking underwater in a swimming pool. This not only tones up the muscles in the legs and hips, but also works almost magic for the cardio-respiratory fitness. If you are a beginner, you can begin with ordinary exercise as walking in the shallow part of the pool. Constantly you can graduate thigh and then chest deep water levels. A half an hour of water aerobic exercise is said to burn around 300 calories.
Keep yourself appropriately hydrated when doing water aerobic workouts. Utilize a good moisturizer and water-resistant sun block to dissipate the drying effects of chlorine. Also purchase yourself a good pair of water shoes for the water aerobic exercise. A usual practice session generally has a duration of approximately 30 minutes and may consist of warm-up, cool-down and stretching exercises. Advanced water aerobics comprehends dance and calisthenics movements performed with or without music. Rhythmic breathing is very important for quality water aerobic exercise so that the body is in concordance with the soft flow of the water. There are many benefits of doing the water aerobic exercise.
Water aerobic exercise does not consist in swimming. It proposes an integral head to toe workout for fitness freaks. It permits you to burn calories and concurrently originates body strength and flexibility. The floatability of the water provides much less pressure to the articulations and muscles of body in comparison to some other workout methods. Besides, it's not obligatory knowing to swim beforehand for practicing the water aerobic exercise.
This is because few aerobic workouts are practiced with the level of water between waist and chest, while some other such as jogging are practiced in deeper water with the level of water on the neck. Many fitness freaks even practice water aerobic workouts in a temperature-controlled swimming pool. An interesting feature about this kind of exercise is that the routine can be developed to suit individual requirements and fitness levels.Aerobic water exercise may comprehend from jogging, running and walking underwater in a swimming pool. This not only tones up the muscles in the legs and hips, but also works almost magic for the cardio-respiratory fitness. If you are a beginner, you can begin with ordinary exercise as walking in the shallow part of the pool. Constantly you can graduate thigh and then chest deep water levels. A half an hour of water aerobic exercise is said to burn around 300 calories.
Keep yourself appropriately hydrated when doing water aerobic workouts. Utilize a good moisturizer and water-resistant sun block to dissipate the drying effects of chlorine. Also purchase yourself a good pair of water shoes for the water aerobic exercise. A usual practice session generally has a duration of approximately 30 minutes and may consist of warm-up, cool-down and stretching exercises. Advanced water aerobics comprehends dance and calisthenics movements performed with or without music. Rhythmic breathing is very important for quality water aerobic exercise so that the body is in concordance with the soft flow of the water. There are many benefits of doing the water aerobic exercise.
Benefits of Aerobic Exercise
In addition to the standard benefits of any exercise, the use of water in water aerobics supports the body and reduces the risk of muscle or joint injury. The mitigation of gravity by flotation places less stress on the joints when stretching, and can allow a greater range of motion. The mitigation of gravity makes water aerobics safe for individuals able to keep their heads out of water, including the elderly. Exercise in water can also prevent overheating through continuous cooling of the body. Most classes last for 45-55 minutes. Another benefit is that you do not even have to be a strong swimmer to participate in water aerobics.
In addition to the standard benefits of any exercise, the use of water in water aerobics supports the body and reduces the risk of muscle or joint injury. The mitigation of gravity by flotation places less stress on the joints when stretching, and can allow a greater range of motion. The mitigation of gravity makes water aerobics safe for individuals able to keep their heads out of water, including the elderly. Exercise in water can also prevent overheating through continuous cooling of the body. Most classes last for 45-55 minutes. Another benefit is that you do not even have to be a strong swimmer to participate in water aerobics.
Step Aerobics
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This kind of exercise is a newer version and interesting technique of aerobics. Conventional aerobics are practiced on the floor: you discover a series of dance steps such as the Pony or the Jazz Square, which are often done in four, two steps taking you in one direction, two more taking you the other direction.
Steps are composite with arm gestures to intensify large-muscle movements and increase fat-burning sequences are performed to music.
In step aerobics, your workout walks vertically rather than horizontally. You place a step of five to ten inches in height before you, and the routine is adapted so that students step up and down to the music. The smallest step (and the one beginners should use) is four inches high: they increase in height by two inch increments, so you can add risers to your initial step as your fitness level increases.
It's necessary in step aerobics to pay attention to your posture and the form you are stepping. Make sure your instructor sees the way you are working to make sure you're using your feet properly for the kinds of steps you'll be doing. Keep your head up and shoulder back when stepping: don't lean forward from the waist, or you'll put strain on your lower back. Unless you're moving fast or doing lunges, your feet should be centered on the platform and they should meet it wholly, heel to ball of foot. Stepping down, let your toe hit the ground first, the ball of foot, then your heel. Step down close to your step platform rather than stretching away from it.
Is advisable that you never bend your knee more than 90 degrees (Straight angle), in addition 60 degrees is optimal. As many exercises, step aerobics is all about moderation: you don't have to “push the envelope”; in fact, trying to do too much can cause injuries that will last you for years.
Step aerobics are very agreeable: many people choose their “step” classes to regular aerobics. However, if you have some problems with your knees or ankles, step aerobics may not be the best alternative for your workout, because the amount of stepping up and down involved does increase the impact on your lower body, concentrated on your joints.
Steps are composite with arm gestures to intensify large-muscle movements and increase fat-burning sequences are performed to music.
In step aerobics, your workout walks vertically rather than horizontally. You place a step of five to ten inches in height before you, and the routine is adapted so that students step up and down to the music. The smallest step (and the one beginners should use) is four inches high: they increase in height by two inch increments, so you can add risers to your initial step as your fitness level increases.
It's necessary in step aerobics to pay attention to your posture and the form you are stepping. Make sure your instructor sees the way you are working to make sure you're using your feet properly for the kinds of steps you'll be doing. Keep your head up and shoulder back when stepping: don't lean forward from the waist, or you'll put strain on your lower back. Unless you're moving fast or doing lunges, your feet should be centered on the platform and they should meet it wholly, heel to ball of foot. Stepping down, let your toe hit the ground first, the ball of foot, then your heel. Step down close to your step platform rather than stretching away from it.
Is advisable that you never bend your knee more than 90 degrees (Straight angle), in addition 60 degrees is optimal. As many exercises, step aerobics is all about moderation: you don't have to “push the envelope”; in fact, trying to do too much can cause injuries that will last you for years.
Step aerobics are very agreeable: many people choose their “step” classes to regular aerobics. However, if you have some problems with your knees or ankles, step aerobics may not be the best alternative for your workout, because the amount of stepping up and down involved does increase the impact on your lower body, concentrated on your joints.
Benefits of Aerobic Exercise
Step aerobics helps burn calories and fat. It also helps to reduce stress, promote restful sleep, strengthen muscles and gives the body a more streamline appearance. The number of calories burned depends on the speed of movements, step height, and length of exercise. Exercise sessions can create social connections with others and step as well as low-impact aerobics is suitable for all ages, low cost, and has no restrictions on place.Step aerobics is so great because it leads to the improvement of health in other ways besides weight control through calorie-burning. When you lose fat through this exercise, you are less likely to succumb to illnesses that being overweight carries with it, such as heart disease and other effects from obesity. Because vigorous exercising leads to the release of endorphins in your brain, step aerobics also has mental health benefits in that it betters your mood.
Step aerobics helps burn calories and fat. It also helps to reduce stress, promote restful sleep, strengthen muscles and gives the body a more streamline appearance. The number of calories burned depends on the speed of movements, step height, and length of exercise. Exercise sessions can create social connections with others and step as well as low-impact aerobics is suitable for all ages, low cost, and has no restrictions on place.Step aerobics is so great because it leads to the improvement of health in other ways besides weight control through calorie-burning. When you lose fat through this exercise, you are less likely to succumb to illnesses that being overweight carries with it, such as heart disease and other effects from obesity. Because vigorous exercising leads to the release of endorphins in your brain, step aerobics also has mental health benefits in that it betters your mood.
Dance Aerobics
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Aerobic dance integrates exercise and dance movements into routines that are practiced with the music. Many dance ways are used, including ballet, jazz, and disco. Aerobic dance classes integrate fat-burning aerobics with develop of the muscle and stretching exercises. There is no jumping around in low-impact aerobic dance. Your foot is on the ground all times. This kind of aerobic is slower and it is simpler to do than intermediate and advanced classes.
The low-impact aerobic dance classes are effective for you if you are overweight, older and pregnant. If you are fit, they are a good alternative when you are recovering from an injury.
Aerobic dance is convenient and healthy exercise for the highly fit person. It can be practiced indoors, which makes them year-round activities. Anybody with orthopedic difficulties or who suffers symptoms such as chest pain or difficulties to breathe should not engage in these activities.
Ballet, country line dancing, salsa and hip-hop between many others inspire dance aerobics. It is basically an hour's workout set to music. The trainings begin with 5-10 minutes of warm-ups and stretching after by 20-30 minutes of target heart range dance and then 20 minutes of a muscle stretching floor program called as body sculpting. Finally with 5-10 minutes of cool-down followed by more stretching. It is frequently held about three to four times a week.
The low-impact aerobic dance classes are effective for you if you are overweight, older and pregnant. If you are fit, they are a good alternative when you are recovering from an injury.
Aerobic dance is convenient and healthy exercise for the highly fit person. It can be practiced indoors, which makes them year-round activities. Anybody with orthopedic difficulties or who suffers symptoms such as chest pain or difficulties to breathe should not engage in these activities.
Ballet, country line dancing, salsa and hip-hop between many others inspire dance aerobics. It is basically an hour's workout set to music. The trainings begin with 5-10 minutes of warm-ups and stretching after by 20-30 minutes of target heart range dance and then 20 minutes of a muscle stretching floor program called as body sculpting. Finally with 5-10 minutes of cool-down followed by more stretching. It is frequently held about three to four times a week.
Benefits of Aerobic Exercise
- Dance aerobic workout strengthens the body including the weight bearing bones and cardiovascular muscles.
- It helps your lose weight as well as builds your body muscles. It is also suitable for those who want to tone their muscles.
- It is one of the easiest aerobic exercises, which can be enjoyed by people of all age groups, both men and women. However, elderly people should perform the exercise either for short duration or with precautions. It is not recommended for very small children and pregnant women.
- The exercise increases blood circulation and lowers blood sugar and cholesterol levels.
- Aerobic dance workout increases the circulation of oxygen to heart, lungs and blood vessels for smooth functioning of the body.
- The workout enhances the efficiency of heart and lungs.
- It is a great stress buster. It is an interesting activity that deviates you from the drudgery of everyday life.
- It is an effective remedy for depression, anxiety and tension. Thus, it is helpful for the rejuvenation of the mind.
- It gives you the freedom to personalize your dance steps. You can choose a music and the dance steps of your choice, say, jazz, disco, hip hop.
- Dance aerobics is a good workout to boost up your immune system.
- Perform warm-up exercises 10-15 minutes before doing dance aerobics. This may include stretching or flexibility exercises, followed by jumping jacks or jogging.
- Always wear perfect fitting clothes, while doing dance aerobics. Loose-fitting clothes are not good for the exercise, because they restrict the free movement of arms and feet. The preferred attire for dance aerobics is shorts with a jersey.
- Bring in variations to the dance steps and make the exercise even more personalized. Check out the steps in the exercises shown in television or consult a trainer to know more about innovative dance steps.
- Do not forget to cool down after performing the exercise. Do stretching exercises for about 10 minutes after the workout.
- Drink water (not ice-cold) few minutes after the workout.
Sport Aerobics
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Sport Aerobics is a hard and competitive sport that has a singular connection of aerobic choreography and gymnastics elements. This sport generate a chance for adolescents, and adult individuals to compete in a sport that demands less risk than gymnastics while keeping the artistic quality and fun of aerobics.
Sport aerobics, or aerobic gymnastics, is the ability to perform continuously complex and high-intensity movement patterns to music—which originates from traditional aerobics—with a high degree of perfectly executed elements of difficulty. The routine must demonstrate creativity with the perfect integration of all movement, music and expression. It combines the elements of aerobics, sports acrobatics, rhythmic gymnastics along with music, dance and choreography. Here is a good movie introducing sport aerobics.
Sport aerobics, or aerobic gymnastics, is the ability to perform continuously complex and high-intensity movement patterns to music—which originates from traditional aerobics—with a high degree of perfectly executed elements of difficulty. The routine must demonstrate creativity with the perfect integration of all movement, music and expression. It combines the elements of aerobics, sports acrobatics, rhythmic gymnastics along with music, dance and choreography. Here is a good movie introducing sport aerobics.
Nature of the game
The performance area is 7m × 7m. Performers fit into divisions: Junior Divisions, made up of Primary and Secondary teams; Novice Divisions including Individual Men and Women; Intermediate Divisions comprising Individual Men and Women, Mixed Pairs and Trios; and Elite Divisions including Individual Men and Women, Mixed Pairs and Trios. A three-person team may be made of any combination of men and women in a trio. Step teams and general divisions also exist.
The performances are made up of the following elements: dynamic strength, static strength, jumps and leaps (power), kicks (dynamic strength), balance and flexibility. The routine must be performed entirely to music. Three exercises are mandatory: four consecutive high leg kicks, four consecutive push-ups, and a phase beginning with four jumping jacks and comprising 32 counts of standing movements and patterns. Additionally, a maximum of ten elements from following families are allowed: push-ups, supports and balances/holds, kicks and splits, jumps and leaps. Some movements in other gymnastic sports (sport acrobatics, artistic gymnastics, rhythmic gymnastics, etc.) are prohibited, such as handsprings, handstands, acrobatic flips, and aerial somersaults, but many of these are allowed in FISAF aerobics.
In the competition, women are required to wear a one-piece leotard, shimmer tan tights, white socks and white runners, with their hair in a tight bun. While men must wear a unitard or body shorts and form fitting (lycra) shirts. Sometimes, men wear tights to prevent cold or for artistic purpose. Those clothes are often intricately designed with bright colour.
Scoring of the performances is according to: artistic quality, creativity, execution, and difficulty. Artistic quality is the composition of the routine. Creativity is the variety of movements, lifts in pairs, trios and groups. Execution is the perfection of each movement. Difficulty is the number of required gymnastic elements demonstrating strength, flexibility, power and local muscular endurance.
The performance area is 7m × 7m. Performers fit into divisions: Junior Divisions, made up of Primary and Secondary teams; Novice Divisions including Individual Men and Women; Intermediate Divisions comprising Individual Men and Women, Mixed Pairs and Trios; and Elite Divisions including Individual Men and Women, Mixed Pairs and Trios. A three-person team may be made of any combination of men and women in a trio. Step teams and general divisions also exist.
The performances are made up of the following elements: dynamic strength, static strength, jumps and leaps (power), kicks (dynamic strength), balance and flexibility. The routine must be performed entirely to music. Three exercises are mandatory: four consecutive high leg kicks, four consecutive push-ups, and a phase beginning with four jumping jacks and comprising 32 counts of standing movements and patterns. Additionally, a maximum of ten elements from following families are allowed: push-ups, supports and balances/holds, kicks and splits, jumps and leaps. Some movements in other gymnastic sports (sport acrobatics, artistic gymnastics, rhythmic gymnastics, etc.) are prohibited, such as handsprings, handstands, acrobatic flips, and aerial somersaults, but many of these are allowed in FISAF aerobics.
In the competition, women are required to wear a one-piece leotard, shimmer tan tights, white socks and white runners, with their hair in a tight bun. While men must wear a unitard or body shorts and form fitting (lycra) shirts. Sometimes, men wear tights to prevent cold or for artistic purpose. Those clothes are often intricately designed with bright colour.
Scoring of the performances is according to: artistic quality, creativity, execution, and difficulty. Artistic quality is the composition of the routine. Creativity is the variety of movements, lifts in pairs, trios and groups. Execution is the perfection of each movement. Difficulty is the number of required gymnastic elements demonstrating strength, flexibility, power and local muscular endurance.
Benefits of Aerobic Exercise
The are significant Health Benefits in participating in aerobic sports such as Cycling, Hiking, walking, Swimming, Running. These benefits include (i) improved metabolism efficiency, (ii) increased nutrients to cells and organs due to increased blood circulation to all parts of the body, (iii) restorative health, (iv) improved quality and longevity of life, (v) better sex, (vi) a stronger immune system to prevent illness and disease, and (vii) a feeling of lasting wellness.
Engaging in sports has other tremendous benefits. In addition to improving physical health, sports offer the opportunity to learn new skills, teach, build Mental Toughness, sharpen focus and Clear Thinking skills, compete, learn team and Leadership skills, learn from failures, build confidence and make friends.
Everyone, children, young adults and adults, should be encouraged to engage in sports. All sports are good, but it is the aerobic sports which are most physically beneficial to adults.
Research has found regular exercise can help build heart mass and prevent the reduction of heart normally seen with aging.
Recent studies have found that Vigorous physical activity is even more protective than moderate activity, provided it is not overdone.
The are significant Health Benefits in participating in aerobic sports such as Cycling, Hiking, walking, Swimming, Running. These benefits include (i) improved metabolism efficiency, (ii) increased nutrients to cells and organs due to increased blood circulation to all parts of the body, (iii) restorative health, (iv) improved quality and longevity of life, (v) better sex, (vi) a stronger immune system to prevent illness and disease, and (vii) a feeling of lasting wellness.
Engaging in sports has other tremendous benefits. In addition to improving physical health, sports offer the opportunity to learn new skills, teach, build Mental Toughness, sharpen focus and Clear Thinking skills, compete, learn team and Leadership skills, learn from failures, build confidence and make friends.
Everyone, children, young adults and adults, should be encouraged to engage in sports. All sports are good, but it is the aerobic sports which are most physically beneficial to adults.
Research has found regular exercise can help build heart mass and prevent the reduction of heart normally seen with aging.
Recent studies have found that Vigorous physical activity is even more protective than moderate activity, provided it is not overdone.