We are always reminded that exercise could do wonders for the body. Aerobics, a kind of exercise which helps your body use more oxygen while maintaining your target heart range, can definitely help a person live longer and healthier. There are studies showing that 30 minutes of aerobics every day would benefit the body a lot.
Performing regular aerobic exercises would gradually make the heart larger. A bigger and larger heart would be able to provide more oxygenated blood which can be used by the muscles. This could also mean more energy whether for longer or shorter periods of exercise or physical activities.
• Weight loss
Aerobics and any kind of physical activity could surely help control and reduce weight. It is most successful when combined with a healthy diet. Including physical activity and exercise with your daily routine will surely help you achieve better built, healthy lifestyle and increase in energy. Aerobics would help your body burn the calories consumed and prevent them from becoming accumulated fats.
• Stronger resistance against sickness
Aerobics can boost the body’s immune system. This would prevent illnesses like colds and flu from happening. It could also help the body manage existing health problems like high blood pressure and blood sugar. Excessive weight and obesity could cause serious health problems like diabetes, heart disease and stroke. Aerobics could help in reducing the risks of these diseases. This kind of exercise could help in clearing the arteries of the heart from bad cholesterol.
• Elderly benefits
Aging could have different effects on the body and exercise could help you deal with these changes. It could help your body become stronger and more mobile when you grow old. Common problems of the elderly would be flexibility and mobility.Aerobics and maintaining other forms of exercise even when older would help reduce these problems.
• Increase in stamina and energy
Contrary to what some people think, aerobics and exercise wouldn’t leave you breathless and less energetic. It could boost your stamina and energy. Continuous and regular exercise could result to muscle development and increase in body endurance. Aside from that, aerobics could also reduce fatigue and decrease shortness of breath. Aerobics could help the body achieve better sleep at night, making the person more energetic and fresh the next day.
• Promote better mental health
Exercise does not only calm and help the body, it could also help in boosting a mood of a person. Achieving better health and physical results through aerobics could increase self-esteem and self-confidence. It is even used to reduce stress, anxiety and depression.
Aerobics have numerous benefits. In fact, some would say that aside from physical and mental benefits, aerobics could also help in improving sexual performance. There are also different types of aerobic exercises which could capture the interest of people with different ages and characteristics.
However, aerobics may not be safe for everybody. Those with certain illnesses and those that are pregnant should take necessary precautions when performing aerobic exercises. Before trying any aerobic routine, it is important to consult with a doctor first especially if you have an existing or past medical condition.
Aerobics, developed by Dr. Kenneth Cooper in the early seventies, had become one of today’s most performed exercises. Aerobics (literally “with oxygen”) is basically a form of exercise to improve one’s overall fitness in muscular strength, flexibility and cardiovascular health.
One of today’s more popular forms of aerobics exercises is called step aerobics, introduced at the start of the 90s. The new form is an innovation of the old aerobics routine, this time having a step (a raised contraption, 6 to 8 inches high) where the aerobics performer will step on or off from time to time.
The stepping rates (it usually starts at 120 per minute) and the height of the steps (6 to 8 inches) are adjusted according to the exerciser’s needs and experience. These simple step-up, step-down aerobics are as beneficial as those of more intense movements, but less damaging to the joints.
Basic moves
The basic step involves stepping one foot first and then the other on top of the step, and stepping down on the floor using the same sequence of foot movements. There is a general agreement among aerobic enthusiasts that the “right basic” is stepping right foot up, then the left, and then stepping down to the floor with the right then the left foot.
For variations, instructors switch different moves within the sequence, like changing the “right basic” to the “left basic” without in-between moves. Usually, this is done by way of “tapping” the foot instead of shifting weights.
Another form of step is called “tap-free” or smooth step. This is done with the feet always alternating and without the confusing “taps”. The “taps” can sometimes make learning difficult for new aerobics students.
The instructor usually plans beforehand when to insert a switching move that maintains the natural rhythm of moves to simulate the natural shifting of weights on both legs like in walking.
From the right basics, the instructor might insert a “knee up” (lifting a knee and during the return, switches the move to the other foot) and continue with the left basics.
Sets
Usually, a set prepared by the instructor consists of many different moves with different durations. This is executed together by the whole class and usually timed to 32 beats per set. This is done in such a way that the whole set can be switched and repeated in the other leg, mirror-like.
Basic level classes have simpler basic moves. Advanced classes sometimes incorporate dance elements like turns and stomps and whatever is in vogue.
Elements are strung together in two to three routines per class. One learns these routines in class, which will be performed at the end of the class. Most instructors offer several choices for every person’s level of intensity or dance ability during the teaching of the routines.
Benefits
Step aerobics helps burn calories and maintain weight. The amount of calories that are burned depend on the intensity, speed and the duration of the aerobic exercises.
Step aerobics helps in endurance, prevents cardiovascular diseases, and improves gait and balance. It also provides flexibility training to enhance joints movements.
Finally, step aerobics helps maintain good mental health because the workouts are fun and enjoyable, and sessions certainly releas stress. With a group session, a person’s social life is enhanced as well.
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