1.

Aerobics- is a form of physical exercise that combines rhythmic aerobic exercise with stretching
and strength training routines with the goal of improving all elements of fitness (flexibility,
muscular strength, and cardio-vascular fitness). It is usually performed to music and may be
practiced in a group setting led by an instructor (fitness professional), although it can be done
solo and without musical accompaniment. With the goal of preventing illness and promoting
physical fitness, practitioners perform various routines comprising a number of different dance-
like exercises. Formal aerobics classes are divided into different levels of intensity and
complexity. Will have five components: warm-up (5–10 minutes), cardiovascular conditioning
(25–30 minutes), muscular strength and conditioning (10–15 minutes), cool-down (5–8 minutes)
and stretching and flexibility (5–8 minutes). Aerobics classes may allow participants to select
their level of participation according to their fitness level. Many gyms offer a variety of aerobic
classes. Each class is designed for a certain level of experience and taught by a certified
instructor with a specialty area related to their particular class.
2. Aerobic exercise- (also known as cardio) is physical exercise of low to high intensity that
depends primarily on the aerobic energy-generating process."Aerobic" means "relating to,
involving, or requiring free oxygen", and refers to the use of oxygen to adequately meet energy
demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity
activities that are sufficiently supported by aerobic metabolism can be performed for extended
periods of time.What is generally called aerobic exercise might be better termed "solely
aerobic", because it is designed to be low-intensity enough so that all carbohydrates are
aerobically turned into energy.
When practiced in this way, examples of cardiovascular or aerobic exercise are medium to long
distance running or jogging, swimming, cycling, and walking.

Basic aerobic exercise-

Skipping
Studies show that a practicing skipping for 45 minutes can burn as many as
450 calories. It works on the muscles of your shoulders, calves, glutes, and
quads.

Stand with your feet shoulder-width apart and hold the jump rope’s handles
firmly. Swing the rope atop your head and jump quickly as the rope nears the
front of your feet. It might need a little practice to get going at a faster rate,
which comes with regular practice.

2. Jumping Jacks
The Jumping jack is a total body exercise which primarily focuses on your
quads. In lesser degrees, it also impacts your shoulders, abs, groin, calves,
lower and upper back, hamstrings, and outer thighs.

Stand straight with your feet together and hands alongside your thighs. Now,
jump with your feet spread sideways and arms above your head
simultaneously. Jump back to the normal position. 30 minutes of jumping
jacks can help you shed 200 calories. However, doing it continuously could be
a challenge and monotonous. Thus, break them into three sessions of 10
minutes each and get a 5-minutes rest in between it.

3. Stair Training
This aerobic exercise primarily targets your calves, hamstrings, glutes, and
quads. Apart from toning your lower body, it boosts the stamina of your
cardiovascular system. Walk up and down the stairs for 15–20 minutes at a
steady pace. Gradually increase the time to 30 minutes and your speed to a
faster rate.

4. Butt Kicks
This exercise works on your hamstrings and glutes. Stand with your feet
shoulder-width apart and bend your arms towards the sides. Bend your right
knee like you are jogging and touch your butt with the right ankle. Repeat with
the other leg. Keep the pace slow until you have perfected it. Complete 2 or 3,
30 second to 1-minute sets.

5. Mountain Climber
The primary muscles this exercise works upon are the abs, glutes, hips, and
legs. Get into a high plank position with your core tight. Now, bring your
right knee up towards the center of your stomach and quickly switch to the left
leg. Begin with a slower pace and increase it gradually. Do 1–2 sets of 8–10
repetitions. It is necessary to align your body properly during this exercise.

6. Bear Crawls
This exercise strengthens your whole body and increases muscle power. It
boosts your metabolism and improves cardiovascular health. Get down on
your legs and hands, with knees slightly bent, but with your back flat. Walk in
this position with your right foot and left hand forward, followed by the left foot
and right hand forward. This completes one repetition. Practice 2–3 sets of
15–20 repetitions each.

7. Burpees
Burpees are intense full-body exercises which increase your blood circulation,
heart rate, strength, and flexibility. Stand with your feet shoulder-width apart
and get into a squat position. Bend forward to place your palms in front of your
feet and stretch your feet behind to get into a plank position. Immediately,
return to the squat position and jump. Practice 3–5 sets of 8–15 repetitions
each.

8. Squat Jacks
This exercise works great on your lower body and improves posture and
stability. Stand with your feet together and hands alongside your thighs. Jump
up and spread your feet while you settle into a squat position. Push through
the heels and jump back up and return to the starting position. Do 1–2 sets of
8–15 repetitions each.

9. Inchworm
This exercise gives a complete warm-up to your body. It strengthens your
arms, chest, upper and lower back, and abs. Stand with your feet shoulder-
width apart. Bend at your waist and let your hands touch the floor. Walk your
hands forward to attain a plank position. Once you are in the plank position,
walk your feet towards your hand and stand. Practice 2–3 sets of 10–15
repetitions each.

10. High Knees

Stand straight with your feet shoulder-width apart. Lift your knees up to the
waist level and drop your feet slowly down. Repeat with the other leg. This
completes one cycle. Practicing high knees burns more calories and
increases the metabolism. Practicing sets of 30 seconds each as long as you
can comfortably manage helps.
11. Donkey Kicks
This exercise mainly works on glutes and hips. Get down on all fours such
that your hands are below your shoulders and your knees are aligned along
your hips. Kick your right leg in the air and bring it back gently. Repeat with
left leg. Complete 3 sets of 15–20 repetitions each.

12. Corkscrew
Corkscrew primarily works on abs and obliques. Lie on your back and tuck
your hands below your butt for support (if required). Lift your legs up
perpendicular to the ground, while sucking in your navel. Keeping your legs
together, make a complete rotation with your legs. Make sure your abs are
tight throughout the exercise.

13. Flutter Kicks

This exercise mainly concentrates on your abdominal muscles and helps you
reduce your waistline. Lie straight on your back with your hands tucked below
your lower back for support. Lift your legs up in the air, perpendicular to the
ground. Kick your feet up and down repeatedly. Do 2–3 sets of 18–20
repetitions each.

14. Skaters
This exercise enhances the coordination and balance while strengthening the
cardiovascular system. Lean forward and jump to the right. Bring your left foot
behind your right and left arm in front you. Repeat the same by jumping
towards your left and bringing your right foot behind and right arm in the front.
This completes one repetition. Practice for a set of 30 seconds for about 4
times.

15. Plank Jacks

This exercise develops your core strength and reduces lower back pain.
Come into the push-up position with your feet together. Hop your feet
sideways as much as you comfortably can and rest on toes gently. Hop back
to normal position by bringing your feet together. Practice plank jacks for 30
seconds to 1 minute.
16. Box Jumps
You would need a bench or a sturdy box to do this exercise. Choose a box
with the height equivalent to your mid-calf, if you are doing it for the first time.
Stand with your feet shoulder-width apart, facing the box. Now, bend your
knees, swing your arms, and land on the box lightly. To return, just step back
one foot at a time.

17. Invisible Jump Rope

This is similar to skipping except that you do not use a rope. Jump not more
than 2 inches above the ground, like you are using the rope and land on your
toes and balls of the feet. Keep your wrists moving like you are holding the
handle of the rope and swinging it. This exercise works on your calves,
hamstrings, and glutes.

18. Jumping Lunges

This exercise helps you tone your butt and thighs and boosts your cardiac
health. Take a large step backward and lower your hips. Place the knee of the
leg placed behind on the floor and the front thigh parallel to the ground. Jump
and switch your leg positions. Jump again and return to the normal position.

19. Jump Forward Jogs

Stand with your feet hip-width apart and bend your knees. Swing your arms
behind and then forward, and take a giant leap landing gently on your toes.
Jog backward to the position where you started.

20. Sprinters Sit Ups

Begin with a seated position with your arms bent at right angle and your legs
extended in front of you. Now, engaging your obliques, lift your left leg with left
knee and bring right elbow towards the left knee. Get back to starting position
and repeat it on the other side.

Fitness program: 5 steps to get started

Are you thinking about starting a fitness program? Good for you! You're only five
steps away from a healthier lifestyle.
By Mayo Clinic Staff

Starting a fitness program may be one of the best things you can do for your health.
Physical activity can reduce your risk of chronic disease, improve your balance and
coordination, help you lose weight — and even improve your sleep habits and self-
esteem. And there's more good news. You can start a fitness program in only five steps.

1. Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline
fitness scores can give you benchmarks against which to measure your progress. To
assess your aerobic and muscular fitness, flexibility, and body composition, consider
recording:

 Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
 How long it takes to walk 1 mile or 400 meters, or how long it takes to run 1.5 miles
(2.41 kilometers)
 How many half situps, standard pushups or modified pushups you can do at a time
 How far you can reach forward while seated on the floor with your legs in front of you
 Your waist circumference, just above your hipbones
 Your body mass index
2. Design your fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. As you design your
fitness program, keep these points in mind:

 Consider your fitness goals. Are you starting a fitness program to help lose
weight? Or do you have another motivation, such as preparing for a marathon?
Having clear goals can help you gauge your progress and stay motivated.
 Create a balanced routine.
The Department of Health and Human Services recommends getting at least 150
minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a
week, or a combination of moderate and vigorous activity.
For example, try to get about 30 minutes of aerobic exercise on most days of the
week. Also aim to incorporate strength training of all the major muscle groups into a
fitness routine at least two days a week.

 Start low and progress slowly. If you're just beginning to exercise, start cautiously
and progress slowly. If you have an injury or a medical condition, consult your doctor
or an exercise therapist for help designing a fitness program that gradually improves
your range of motion, strength and endurance.
 Build activity into your daily routine. Finding time to exercise can be a challenge.
To make it easier, schedule time to exercise as you would any other appointment.
 Plan to watch your favorite show while walking on the treadmill, read while riding a
stationary bike, or take a break to go on a walk at work.
 Plan to include different activities. Different activities (cross-training) can keep
exercise boredom at bay. Cross-training using low-impact forms of activity, such as
biking or water exercise, also reduces your chances of injuring or overusing one
specific muscle or joint. Plan to alternate among activities that emphasize different
parts of your body, such as walking, swimming and strength training.
 Allow time for recovery. Many people start exercising with frenzied zeal — working
out too long or too intensely — and give up when their muscles and joints become
sore or injured. Plan time between sessions for your body to rest and recover.
 Put it on paper. A written plan may encourage you to stay on track.
3. Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity
you have in mind. For example, running shoes are lighter in weight than cross-training
shoes, which are more supportive.
If you're planning to invest in exercise equipment, choose something that's practical,
enjoyable and easy to use. You may want to try out certain types of equipment at a
fitness center before investing in your own equipment.
You might consider using fitness apps for smart devices or other activity tracking
devices, such as ones that can track your distance, track calories burned or monitor
your heart rate.

4. Get started
Now you're ready for action. As you begin your fitness program, keep these tips in mind:

 Start slowly and build up gradually. Give yourself plenty of time to warm up and
cool down with easy walking or gentle stretching. Then speed up to a pace you can
continue for five to 10 minutes without getting overly tired. As your stamina
improves, gradually increase the amount of time you exercise. Work your way up to
30 to 60 minutes of exercise most days of the week.
 Break things up if you have to. You don't have to do all your exercise at one time,
so you can weave in activity throughout your day. Shorter but more-frequent
sessions have aerobic benefits, too. Exercising in short sessions a few times a day
may fit into your schedule better than a single 30-minute session. Any amount of
activity is better than none at all.
 Be creative. Maybe your workout routine includes various activities, such as
walking, bicycling or rowing. But don't stop there. Take a weekend hike with your
family or spend an evening ballroom dancing. Find activities you enjoy to add to your
fitness routine.
 Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take
a break. You may be pushing yourself too hard.
 Be flexible. If you're not feeling good, give yourself permission to take a day or two
off.
5. Monitor your progress
Retake your personal fitness assessment six weeks after you start your program and
then again every few months. You may notice that you need to increase the amount of
time you exercise in order to continue improving. Or you may be pleasantly surprised to
find that you're exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or
taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn't have to be an
overwhelming one. By planning carefully and pacing yourself, you can establish a
healthy habit that lasts a lifetime.