Are you a beginner?
- What is aerobic exercise?
The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.
- Essentials of aerobic exercises
The three essentials of aerobic exercises are Frequency, duration and intensity. Frequency refers to how often you perform aerobic activity, the ideal being 3-5 times per week. Duration refers to the time spent at each session; duration of 20-60 minutes is ideal. Intensity refers to the percentage of your maximum heart rate or heart rate reserve at which you work. The ideal intensity of 60-90% of age-specific maximal Heart rate.
- Importance of warm up in aerobics
A warm-up helps your body prepare itself for exercise and reduces the chance of injury. The warm-up should be a combination of rhythmic exercise, which begins to raise the heart rate and raise muscle temperature, and static stretching through a full range of motion. The rhythmic exercise may be a slower version of the aerobic activity to come. For example, you might want to walk before you jog, or do some aerobic dance movements before an aerobic or step class. The stretches in the warm-up should be non-ballistic and cover all of the major muscle groups. Always stretch the lower back before doing any lateral movement of the upper torso such as side bends.
- What is a cool-down, and how important is it in aerobic activity?
After any aerobic activity, the blood is pooled in the Extremities, and the heart rate is elevated. The purpose of the cool-down is to bring the heart rate down to near normal and to get the blood circulating freely back to the heart. Stopping abruptly could result in fainting or place undue stress on the heart. The cool-down should also include stretching to help relax the muscles, which worked, so hard during the activity. The cool-down stretches also increase flexibility.