AEROBIC HISTORY

"Origin of the way ending in a fit and healthy world"

Aerobics consists in a system of exercises to prevent coronary artery sicknesses which was
first put forwarded by a physician called Dr. Kenneth H. Cooper in San Antonio air force
hospital in Texas. Sometimes after the publishing of cooper's book with respect to the exercise
system, Aerobics in 1968, a person called Jackie Sorenson developed a series of dance
routines known as the aerobic dance to generously improve the cardiovascular fitness. So,
aerobic dance and other form of exercises gain existence and made its way prudently between
the masses all over United States and many other counties and that too in a very short span of
around two decades. The number of aerobics participators in the US alone raises from an
estimated 6 million in 1978 to 19 million in 1987. For the mentioned previously, one can
easily observe the enormous popularity of aerobics between the people around the world.

Something about sport-aerobics

In the year of 1983 Howard and Karen Schwartz developed a very new and competitive sport
called sport-aerobics. In the year 1984, their group organization known as the sport fitness
international has the credit of organizing the first national aerobic championship. Sport-
aerobics at the beginning, started featuring competition in four categories namely individual
male and female, mixed pairs and trio which have the facility to include any of the three
athletes. In the year 2002 the competition was improved to a group of six athletes. The verdict
toward the competitors is done on a one minute, forty-five seconds routine done to music.
Judges elect two criteria namely the artistic merit and the technical merit with an overall 10
pints each. In 1996 sport-aerobics is officially adopted as a Gymnastique discipline.

Growth of aerobics since the early years

Aerobics grows at a tedious pace since the day of its prelude. All kind of people are
identifying aerobics to be beneficial and helpful in preserving a fit and healthy body structure.
Now, the actual reality is such that every person among a heavy work schedule makes out at
least half an hour to work out either in the gym or in the home. Every one today stress on the
need to stay healthy and hence aerobics and all its form of exercises are rapidly gaining
popularity.

History of step aerobics

In the year 1989, Gin Miller, a competitive gymnast during the college, bore her own
overuse injury in consequence of high-impact aerobics. Her physical therapy based of
stepping up and down on a milk box to fortify and rehabilitate the muscles of her knee. Rather
than a milk box, she used her porch steps and included aerobic music to break the silence and
reduce boredom. This simple concept gave rise to the famous way of exercise we know today
as step aerobics.
Aerobics Equipments

Treadmill. Treadmills are the most popular type of aerobic equipment both at home and in
gyms. Walking or running on a treadmill can strengthen your lower body and improve
cardiovascular conditioning. Many treadmills have monitors to check your blood pressure and
heart rate, and you can increase the intensity of your workout by changing the incline or the
speed. A treadmill can range from a simple foot-powered belt on rollers to an electronic
model that cost several thousand dollars and comes programmed for a variety of speeds,
grades, and monitoring options, like telling you how many calories you’re burning.
Stair stepper. These machines put less stress on your knees than real stairs, but should be
avoided if you have knee or hip problems. Stair climbers (which look like escalators) are
fairly strenuous and may not be appropriate for a beginner.
Stationary bike. This type of low-impact aerobic equipment can be especially valuable if you
have arthritis and are unable to walk for long periods of time. It is also a good choice if you
are overweight because it gives your heart a workout without putting stress on your back,
hips, and knees. Like the treadmill, stationary bikes range from inexpensive and simple to
costly models that simulate various types of outdoor terrain.
Elliptical trainer/cross trainer. These machines exercise both the upper and lower body,
creating an excellent cardiovascular workout with low-impact, fluid body movements. Like
the stair stepper, these aerobic machines can be fairly strenuous for a beginner, so you may
want to try one out at a gym before buying one for home use.
Rowing or ski machine.Because you are using both your upper and lower body on these
aerobic machines, you can burn a lot of calories as you tone major muscle groups and get a
good cardiovascular workout. Both of these pieces of aerobic equipment require an above
average amount of coordination to use properly.
Consult with your doctor before you start using aerobic equipment. You should also be trained
and checked out by an exercise specialist or trainer to make sure you’re using the proper
technique for the aerobic equipment you choose. To avoid buying an expensive piece of
exercise equipment that you rarely use, try a machine several times before you buy one. Make
sure you enjoy using it. To avoid injury, start slowly and gradually build up your routine over
time; always include a warm-up and cool-down period in your workout routine

aer·o·bics
/əˈrōbiks,eˈrōbiks/
noun
vigorous exercises, such as swimming or walking, designed to strengthen the heart and lungs.

TYPES OF AEROBIC EXERCISE

There’s more than one way to improve cardiovascular fitness with aerobic or ‘cardio’
exercise that raises your heart rate. The best activity for you — and one you’re likely to
stick with — is one you enjoy and that fits easily into your life.
Walking

Let’s look at some of the ways a walking habit can improve your health:

Better cardiovascular fitnessStronger leg musclesLower blood pressureLower risk of heart

disease, diabetes, bowel cancer and osteoporosis.

It’s also a safe, low-impact exercise that most people can do — and it’s especially good if
you’re overweight, unused to physical activity or pregnant.

Walking for 30 minutes a day at moderate intensity is great. Walking for a longer period of
time is better still. As you get fitter, you will be able to walk more briskly. Walking up and
down hills will also help to boost stamina and leg strength. You’ll get even more benefits
from a walk if you swing your arms as this helps you walk faster and can burn 5 to 10 percent
more kilojoules.

Things to consider

If weight loss is your goal, the National Heart Foundation of Australia recommends you walk
at a moderate intensity for 45 minutes to an hour on most days of the week to lose weight and
keep it off.

Running

Like walking, running is an inexpensive exercise you can do anywhere at a time that suits
you. It is beneficial in helping to improve heart and bone health. Its advantage over walking is
that it improves heart fitness and burns kilojoules at a greater rate. It takes roughly an hour for
a walker to burn the same number of kilojoules that a runner burns in 30 minutes.

Jogging is running at a slower pace which is still a great aerobic exercise. Like walking,
running or jogging can be a social activity you can do with a friend or in a group. Many areas
have running clubs which welcome runners of all skill levels.

Things to consider

Running is a high-impact exercise so the injury risk is higher than with walking. Common
problems include injuries to the knee, shin splints and ankle sprains. If you can, you should
aim to run on dirt tracks or grass rather than on the road as this puts less stress on the feet and
knees. Runners and joggers need well-fitted running shoes designed to cushion the impact of
running. If you’re not normally active, it’s important to start with regular walking first
before gradually building up to jogging or running, and speak to your doctor before starting
any new exercise program.

Swimming
If it’s too hot to walk or run, swimming can be a cool way to get fit. It’s a low-cost
workout for the whole body especially the muscles of the back, shoulder and arms and
improves flexibility as well. It’s a good way to exercise if you’re overweight, pregnant or
have joint problems as the water helps support your weight and can reduce the pressure on
your joints. The risk of injury to muscles, ligaments or joints is also low.

Things to consider

It’s less effective for weight loss compared to walking or running. And because it’s not a
weight-bearing exercise, it doesn’t reduce the risk of bone loss. If you’re swimming
outdoors, remember to use sunscreen and reapply at regular intervals.

Aquarobics

These exercise sessions are done in a swimming pool and are available at some fitness centres
or through local community health services. Aquarobics is a low-impact way to improve heart
fitness and muscle strength without stressing the joints. It’s particularly suitable for anyone
who’s pregnant, has joint problems and is overweight or unused to exercise.

Things to consider

Like swimming, aquarobics is less effective for weight loss and doesn’t improve bone
strength.

Cycling

Cycling does double duty as an aerobic workout as well as being a low-cost, eco-friendly
form of transport. It’s good exercise for improving leg strength and toning leg and buttock
muscles — but with less stress on joints compared to running or walking. If you’d rather not
ride outdoors, exercise bikes at home or in a gym are a good alternative.

Spinning classes available at some fitness centres are another indoor cycling option. These
involve simulating different biking activities on a stationary bike — for example, cycling
uphill or sprints — and are choreographed to music.

Things to consider

If you ride outdoors a helmet is essential, as well as reflective clothing if you ride when it ’s
dark. You need to maintain your bike so that it’s safe to ride and know how to ride safely on
the road.

Rowing
Rowing is a low-impact alternative to running or cycling that can improve heart fitness and
strengthen the muscles of the upper body, back and abdomen. You can enjoy rowing outdoors
by joining a rowing club or hiring a rowboat, or indoors using a rowing machine at the gym or
at home.

Things to consider

Whether you’re rowing on water or indoors, it’s important to use the correct technique to
avoid injury, especially to the lower back. Other common injuries include knee pain,
tendonitis in the wrist and blisters on your hands. If you join a club, you should get advice on
technique from the coach; if you use a rowing machine at the gym, ask a qualified instructor.
If you row outdoors, you also need to be able to swim and wear a life jacket, know how to
row safely — and remember to use sunscreen!

Boxing

This is a good aerobic workout that also boosts upper body strength — and helps you let off
steam. Boxing classes are widely available in many gyms. Some classes involve sparring with
a partner — you take it in turns to hold a pad or pads while the other person punches them
while wearing boxing mitts. Others involve no mitts or pads, just air punching and other
moves that simulate boxing training. You can also use a punching bag either at the gym or in
your own home.

Things to consider

You need hand-eye coordination to punch a pad or punching bag so it may be trickier than
you think — but you’ll soon improve with regular practice. You won’t get a black eye
because there’s no combat involved, but there’s a risk of injury to hands and wrists if
you’re punching a pad or punching bag. Many gyms provide boxing mitts, however you’ll
need to bring your own cotton gloves to wear inside.

Aerobic or ‘cardio’ classes

Available in most gyms and community centres, these classes keep you moving to music
using a variety of different exercises that raise your heart rate.

Things to consider

Classes can vary in their intensity with some classes more suited to beginners than others —
so check first. As with running there’s always the chance of injury to knees or ankles, but a
good instructor should ensure you exercise correctly to reduce the risk. You may not need to
join a gym full time to take advantage of aerobic classes as many gyms offer casual classes.

Team sports
Fast-paced sports such as soccer, netball or basketball provide an aerobic workout, improve
muscle and bone strength — and provide a social activity as well.

Things to consider

There’s a risk of injury especially to knees and ankles. You’ll need to fit training and
match commitments into your schedule.

Dancing

Faster styles of dancing such as jazz, hip hop, African and Latin American can provide an
aerobic workout and improve flexibility and bone strength as well as being a lot of fun. It’s
also an indoor activity you can do in all weather conditions. Dancing classes are available in
many community centres, gyms and dance schools.

Things to consider

You may need special shoes, depending on the dance style you choose.

Starting a new exercise program?

Always check with your doctor first if you’re pregnant, over 40, inactive, have heart disease
or a family history of heart disease or have any major health problems.

....

13 Benefits
1. Improves cardiovascular health
Aerobic exercise is recommended by the American Heart Association and by most doctors to
people with, or at risk for, heart disease. That’s because exercise strengthens your heart and
helps it more efficiently pump blood throughout the body.

Cardiovascular exercise can also help lower blood pressure, and keep your arteries clear by
raising “good” high-density lipoprotein (HDL) cholesterol and lowering “bad” low-
density lipoprotein (LDL) cholesterol levels in the blood.

If you’re specifically looking to lower blood pressure and cholesterol, aim for 40 minutes of
moderate- to vigorous-intensity aerobic exercise between 3 and 4 times each week.

2. Lowers blood pressure

Cardiovascular exercise may help you manage symptoms of high blood pressure. That’s
because exercise can help lower blood pressure. Here are other ways to lower blood pressure
without medicine.

3. Helps regulate blood sugar

Regular physical activity helps regulate insulin levels and lower blood sugar, all while
keeping body weight in check. In a study on people with type 2 diabetes, researchers found
that any form of movement, either aerobic or anaerobic, may have these effects.

4. Reduces asthma symptoms

Aerobic exercise can help people with asthma lessen both the frequency and severity of
asthma attacks. You should still talk to your doctor before beginning a new exercise routine if
you have asthma, however. They may recommend specific activities or precautions to help
keep you safe while working out.

5. Reduces chronic pain

If you have chronic back pain, cardiovascular exercise — specifically low-impact activities,
like swimming or aqua aerobics — may help youTrusted Source get back muscle function and
endurance. Exercise can also help you lose weight, which may further reduce chronic back
pain.

6. Aids sleep
If you’re having trouble sleeping at night, try cardiovascular exercise during your waking
hours.

A study on individuals with chronic sleep issues revealed that a regular exercise program
combined with sleep hygiene education is an effective treatment for insomnia.

Participants engaged in aerobic activity for 16 weeks and then completed questionnaires
about their sleep and general mood. The activity group reported better sleep quality and
duration, as well as improvements in their daytime wakefulness and vitality.

Exercising too close to bedtime may make it more difficult to sleep, however. Try to finish
your workout at least two hours before bedtime.

7. Regulates weight
You may have heard that diet and exercise are the building blocks to weight loss. But aerobic
exercise alone may hold the power to help you lose weight and keep it off.

In one study, researchers asked overweight participants to keep their diets the same, but to
engage in exercise sessions that would burn either 400 to 600 calories, 5 times a week, for 10
months.

The results showed significant weight loss, between 4.3 and 5.7 percent of their starting
weights, for both men and women. Most participants walked or jogged on treadmills for the
majority of their exercise sessions. If you don’t have access to a treadmill, try taking a few
brisk walks or jogs a day, such as during your lunch break or before dinner.

Depending on your weight and speed, you may need to walk or jog up to 4 miles to burn 400
to 600 calories. Cutting calories in addition to aerobic exercise can reduce the amount of
exercise needed to lose the same amount of weight.

8. Strengthens immune system

Researchers at Pennsylvania State University examined active and sedentary women and the
impact of exercise on their immune systems.

one group exercised on a treadmill for 30 minutes

another group did a burst of intense activity over 30 seconds
the last group did not exercise
All women had their blood taken before, after, and at different intervals in the days and weeks
after these exercise sessions.

The results showed that regular and moderate aerobic exercise increases certain antibodies in
the blood called immunoglobulins. That ultimately strengthens the immune system. The
sedentary group of women saw no improvement in immune system function and their cortisol
levels were much higher than those in the active groups.

9. Improves brain power

Did you know that the brain starts losing tissue after you reach age 30? Scientists have
uncovered that aerobic exercise may slow this loss and improve cognitive performance.

To test this theory, 55 older adults submitted magnetic resonance imaging (MRI) scans for
evaluation. The participants were then examined to assess their health, including aerobic
fitness. The adults who were most fit showed fewer reductions in the frontal, parietal, and
temporal areas of the brain. Overall, their brain tissue was more robust.

What does this mean for you? Aerobic exercise does the body and brain good.

10. Boosts mood

Moving your body may also improve your mood. In one study on individuals with depression,
participants walked on a treadmill doing intervals for 30 minutes a session. After 10 days,
they were asked to report any changes in their mood.

All participants reported a significant reduction in their symptoms of depression. These

results suggest that engaging in exercise, even for a short period of time, may have a big
impact on mood.

You don’t need to wait almost two weeks to see improvement. The study results revealed
that even a single exercise session may be enough to give you a boost.
11. Reduces risk of falls
One in three people over the age of 65 fall each year. Falls can lead to broken bones, and
potentially create lifelong injuries or disabilities. Exercise may help reduce your risk for falls.
And if you’re worried you’re too old to start exercising, don’t be. You have much to
gain.

Results from a study on women ages 72 to 87 revealed that aerobic dance, for example, can
reduce the risk of falling by promoting better balance and agility. The women worked out for
an hour, 3 times a week, for a total of 12 weeks. The dance sessions included plenty of
squatting motions, leg balance, and other basic gross motor tasks.

At the end of the study, the women in the control group performed significantly better on
tasks like standing on one leg with their eyes closed. They also had better grip strength and
reach, all important physical strengths that can protect the body from falls.

Be sure to talk to your doctor before starting a new workout routine, and start slow. Group
classes can be a great way to safely exercise. The instructor can tell you if you’re doing
moves correctly and they can also give you modifications, if needed, to reduce your risk for
injury.

12. Safe for most people, including kids

Cardiovascular exercise is recommended for most groups of people, even those who are older
or who have chronic health conditions. The key is working with your doctor to find what
works best for you and is safe in your particular situation.

Even children should get regular aerobic exercise. In fact, recommendations for kids are
slightly higher than for adults. Aim to get your child moving at least 60 minutesTrusted
Source or more each day. Moderate activities are good, but kids should get into the vigorous
zone at least three days each week.

13. Affordable and accessible

You don’t need any fancy equipment or a gym membership to work out. Getting daily
exercise can be as easy as taking a walk around your neighborhood or going for a jog with a
friend on a local trail

Improves mood and mental health.

Exercise promotes chemicals in the brain that improve your mood and make you more
relaxed. Specifically, the brain releases feel-good chemicals called endorphins throughout the
body. Physical activity reduces anxiety and depressed mood, and enhances self-esteem.

The Mental and Emotional Benefits of Exercise

There are various reasons to exercise, like staying healthy or losing weight. But did you know
that exercise also helps your emotional and mental health? Exercise is a very powerful
“drug” in that it does naturally what many scientists in the pharmaceutical world have been
creating for decades. Below are some of the many benefits on the physiological return on
exercise. These benefits can be used to help improve the action and compliance of a member
or client.

Reduced Stress

The ability of exercise to reduce mental and physical stress has been well documented.
Heading to the gym can have a robust release on certain stress chemicals that help the brain
moderate stress. Also, when putting the body under physical stress on a regular basis, this
teaches the body how to recover and adapt to stress both physically and mentally.

Sleep Better

Because of the body’s need to recover from exercise, your brain will make you tired earlier
and help you sleep more soundly throughout the night. The human body recovers at night
when we sleep; this is the most profound effect of recovery from training sessions. Without
sleep, you will not progress very far in your quest for fitness. Luckily your brain has your
back on this one.

Increased Happiness

Exercise can increase the release of “happy chemicals” called endorphins. Which act in a
similar fashion as pain medicine interacting with your brains neurotransmitters. Don’t
worry, no addiction here. These endorphins release naturally by exercise have been shown
to reduce depression and increase feelings of “euphoria” post workout. In
addition, exercising outdoors can also give you a boost of happiness.

Better Self Confidence

There are many factors that make this a great benefit from exercise. First off, your social
skills get a “workout” leading to more confidence in and out of the gym. You will likely be
more confident in the gym environment which will carry over to other aspects of your career
and personal life. Lastly, you will also be improving your positive self-image and self-talk, all
the while increasing the perception of your self-worth.

Increased Cognitive Function

It has been shown that as we age, our cognitive functions tend to decline. Regular exercise at
any age can affect the part of the brain that acts on memory (hippocampus), and improve its
function. This is also true for our ability to learn. Through the same adaptations on the
hippocampus people that exercise regularly are more likely to retain new information.
Alleviate Anxiety

The function here is very similar to what was discussed above with endorphins. Exercise has
been shown to be even more successful at reducing anxiety than a bubble bath, and on the
same level as a Swedish massage. Exercise helps reduce feelings of anxiety because it not
only releases endorphins, but gives your mind something else to focus on, like keeping your
breathing steady.

More Energy

When we exercise, our blood flow is increased, which helps carry oxygen and nutrients to our
muscles and makes us more energized and alert. As stated above, with improved sleep quality
comes improved energy since our bodies are getting the rest it needs. Research shows that
people who work out on a regular basis are generally more productive in both work and
personal life. This is also coupled with the fact that their positive self-talk is increasing which
has a great effect on the perception or feeling of being awake and full of energy. Lastly, due to
the fact that people exercising are also more likely to make healthy nutritional choices, they
also have the perception of more energy and consume less caffeine on a daily basis.

Develop & Strengthen Interpersonal Relationships

The gym is a great place to gain a sense of community and support. When people start going
to the gym and exercising with a friend or partner, they are finding quality time to spend
together and keeping each other motivated. In addition, by being in a new environment and
feeling confident from exercise, people will seek out others with the same interests.
Therefore, they will begin to develop and strengthen interpersonal relationships as a basic
human need. Belonging to a community has a great deal of impact on mental health and
success with our goals.

Exposing gym members and clients to these benefits of exercise may help increase their
longevity in the gym, as well as increase the likelihood that they see results and refer friends
and family. What positive emotional and mental health have you personally noticed since
making exercise a part of your life?

Participating in sports develops healthy living habits that provide physical benefits such as
developing coordination, physical fitness, and strength.

Why do people use aerobics for exercise?

Because it supports positive mental health and improves social skills along with promoting
physical health. And it also directly benefits the cardiovascular of a person that would prevent
us having a heart problem.

In your opinion do you think aerobics exercise is good to out health,? Why?
Yes aerobics is good to our health because it benefits us as a whole, physically, mentally and
socially.

....