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Aerobics, which means 'with oxygen', are done in moderate intensity for longer durations. Aerobic exercises could be any exercise that helps increase heart pumping rate for a longer period, leading to an increase in your intake of oxygen. This in turn will lead to burning of fat and weight and inch loss.
Aerobics was introduced in 1968 by Kenneth H Cooper, an exercise physiologist in Air Force, with his book 'Aerobics'. The book, which included exercise regime like running, walking, swimming and bicycling, was lapped up throughout the world.
An aerobic exercise regimen, which is usually accompanied by music, would generally include warming up session for five to ten minutes, 20 minutes of moderate exercises focusing on different parts of the body and relaxation session of five to ten minutes.
Different Types of Aerobics Exercises
- Low-impact Aerobics Exercises - Low-impact aerobics type of exercises, jumping or bouncing movements, which could harm the joints, are not included. Low-impact Aerobics exercises are preferable for old people, obese and even pregnant women.
- High-impact Aerobics Exercises - High-impact aerobics practitioner needs to be agile and active to do such exercises as High-impact Aerobics Exercises involves jumping and complex body movements.
- Step Aerobics Exercises - Low-rung stools or steps are generally used in these types of exercises. These exercises can be included in both low-impact Exercises and high-impact workout.
- Water Aerobics Exercises - Water aerobics exercises are done in waist-high water in swimming pool. Knowledge of swimming is essential Water Aerobics Exercises type of exercise, which is considered low-impact aerobics exercises.
Benefits of Aerobics Exercises :
Aerobics exercises help in losing weight by increasing the pumping rate of the heart for a longer period, leading to an increase in your intake of oxygen, burning of fat and weight and inch loss. Regular physical activity burns the excess calories, thus reducing your weight.
Regular aerobics exercises give you a sense of control over yourself, making you feel and look better. Besides, it also helps in making you adopt a positive approach towards life.
These Aerobics exercises help you to vent out your frustrations and stresses in a positive manner, thus relaxing your tensed muscles and stressed mind. As a result, you appear more cheerful and are better equipped to deal with the stress in our day-to-day lives.
Aerobics exercises help in facilitating the air flow in and out of the lungs by strengthening muscles which are used in respiration.
These Aerobics exercises strengthen muscles of the heart and improve the rate of pumping.
Aerobics exercises helps in the toning up of all the muscles in the body which in turn leads to improvement in blood circulation throughout the body and reduction in blood pressure.
The Aerobics exercises lead to an increase in the number of red blood cell, facilitating transportation of oxygen throughout the body. As a result, a person who regular does aerobics exercises is at less risk of dying due to cardiovascular diseases.
Aerobics exercises can also lead to bone growth and reduce the chances of its practitioner getting osteoporosis.
Things to keep in Mind while doing Aerobics Exercises :
- Aerobics exercises is advisable that you increase the intensity of your workout slowly. For e.g. if you have just joined an aerobics class, indulge yourself in low-impact aerobics exercises because if you start right away with high-impact exercises, your body may not be able to respond positively and you may get tired easily. You may even hurt your muscles and tear your ligaments.
- Once your body is accustomed to low-impact aerobics exercises, increase both the intensity and duration of your workout. Also, you can do different exercises on different days so that monotony does not set in.
- Select activities which interest you. If you are interested in group activities, you can play basketball or join an aerobics class. If you like to be on your own, you can opt for swimming or brisk walking.
- Take some time out daily according to your convenience to work out as regular exercises not only keep you fit and active but also keep many diseases away.
- Make short-term and long-term goals for yourself. Your motivation level to continue with aerobics will be really high once you start reaching those goals.
Aerobics exercises not only keeps you fit and active both physically and mentally but also helps you in venting out the frustrations and stress in our daily lives, making you feel at ease with yourself and gearing you up to face the world.
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