Module 8

INTRODUCTION TO AEROBIC EXERCISE

Aerobic exercise is any activity that uses large muscles groups, can be
maintained continuously and is rhythmic in nature.
It is a type of exercises that overloads the heart and lungs and causes
them to work harder than at rest.
The important idea behind aerobic exercise today is to get up and get
moving. There are more activities than ever to choose from, whether it is a
new activity or any old one.
TYPE OF AEROBIC EXERCISE
1. Aerobic dance
2. Bicycling
3. Fitness walking
4. Jumping rope
5. Running
6. Stair climbing
7. Swimming

BENEFITS OF AEROBIC EXERCISE

1. Increased maximal oxygen consumption
2. Improvement in cardiovascular/cardio-respiratory function ( heart and
lungs)
3. Increased blood supply to muscles and ability to used oxygen
4. Lower heart rate and blood pressure at any level of sub maximal
exercise
5. Increased threshold for lactic acid accumulation
6. Lower resting systolic and diastolic blood pressure
7. Increased HDL Cholesterol (the good cholesterol)
8. Decreased blood triglycerides
9. Reduced body fat and improved weight control
10. Improved glucose tolerance and reduced insulin resistance

AEROBIC DANCE FOR HEALTH AND FITNESS

 Aerobic Dance is not only an activity that provides a good aerobic workout
in a pleasurable rhythmic way, but also provides an opportunity for
socialization and allows one to make new friends.
Aerobic Dance can be made accessible for individuals with disabilities.
Most individual with disabilities need little help or no modifications to
participate successfully in a regular aerobic dance program. It offers
individuals with special needs a safe and good workout, and helps them to
lead a healthier and more meaningful life.
Aerobic Dance is a fan way to get fit. It combines fat-burning aerobic
movements, muscle-building exercises, and stretching into routines that are
performed to music. Many dance forms are used, including disco, jazz and
ballet. Any ages can benefit from aerobic dance.
Aerobic Dance classes are usually offered at three levels of intensity:
1. Low impact class – conducted at a slower pace and is easier to do.
This level is not active enough to improve the efficiency of the heart
and lungs in people who are already fit.
2. Intermediate class – dancers benefit their heart and lungs as they gain
overall strength and flexibility.
3. Advance classes – also called high-impact, are for fit people who want
a hard work-out.

A large percentage of aerobics class participants and instructors injure

themselves. Most injuries are stress-related and occur to the lower leg.
Over-use of muscles will cause them to fatigue and increase risk for injury.
Dancing on the wrong type of floor can lead to injury. Do not take high-
impact classes on concrete or tile floors. They are too hard. A floor that is too
soft may cause ankle sprain. Hard wood or cushioned floor is best. Avoid
floors that are extremely sticky or slick.
The best clothing for aerobic dance is lightweight and allows freedom of
movement. Wear shoes that give good support and cushioning to the ball of
your feet. Shoes should slide on the floor without sticking.
Hand, wrist or ankle weights add extra stress to your joints. If you want to
wear them to intensify your workout, you can keep your risk of injury low by
using weight of less than a pound.

WHAT IS AEROBIC EXERCISE?

- Refers to exercise which is of moderate intensity, undertaken for a long
duration.
- Aerobic means “with oxygen” or air and refers to the use of oxygen in a
muscle’s energy-generating process.

An effective aerobic exercise should involve 5-10 minutes of warming up

at an intensity of 50-60% of maximum heart rate, followed by at least 20
minutes of exercise at an intensity of 70-80% of maximum heart rate, ending
with 5-10 minutes of cooling down at an intensity of 50-60% of maximum
heart rate.

BENEFITS OF STRENGTHEN TRAINING

 Increased muscular strength
 Increased strength of tendons and ligaments.
  Potentially improves flexibility ( ranges of motion of joints)
 Reduced body fat and increased lean body mass (muscle mass)
 Potentially decreased resting systolic and diastolic blood pressure
 Positive changes in blood cholesterol
 Improved glucose tolerance and insulin sensitivity
 Improved strength, balance and functional ability in older adults.

Aerobic Activities – long on duration yet low in intensity

Walking Aerobic dance

Biking Stationary cycling
Jogging Treadmill
Swimming Rowing machines
Aerobic classes Stair climbing
Cross country skiing Running

Anaerobic Activity - is short in duration and high in intensity.

Racquetball

Downhill skiing

Weight lifting

Sprinting

Softball

Soccer

football
HISTORY OF AEROBIC DANCE

DR. KENNETH H. COOPER

 Developed the aerobic dance and exercise.
 Considered as a “FATHER OF AEROBICS”
 M,D an exercise physiologist of the US Air Force.
 An avowed exercise enthusiast, was personally and professionally puzzled about
why some people with excellent muscular strength were still prone to poor
performance at tasks such as long-distance , running, swimming, and bicycling.
 He began measuring sustained performance in terms of the ability to utilize
oxygen.
 He gives the following benefits based on researches:
 Promotes strong and healthy bones
 Helps control life’s physical and emotional stresses
 Improves intellectual capacity and increases one’s productivity
 Aids in the natural way of losing weight and keeping it off
 Provides significant protection from heart disease
 Promotes better and more effective sleep.
 He make a groundbreaking book, Aerobics, was published in 1969, and included
scientific exercise programs using running, walking, swimming, and bicycling.
 For him aerobic exercises are for cardio-respiratory endurance. The excellent
performance of heart and lungs is an indication of physical well-being.