TYPES OF AEROBICS

Actually, the best aerobic exercise for you depends on your level of fitness. Aerobic exercise is
a moderate intensity workout that extends over a certain period of time and uses oxygen in this
process. Well, in these years, the practice of aerobics has become the most happening workout
trend between the youth. Not only is performing aerobic exercise interesting, but also is very
beneficial for health. There are diverse types of aerobics such as fitness, water aerobics, step
aerobics, swimming, kickboxing, fitness walking, inline skating, bicycling etc.

Here we have the more generals:

Low Impact Aerobics

There exist people, who can't perform high intensity workout, because
maybe they have some health problems or their poor health conditions.
For such people, low impact aerobics is the precise workout choice.
Low impact aerobic exercise comprehends rhythmic movements, with
exercising of the large muscle groups.

Water Aerobics

Water aerobic exercises are an agreeable way to exercise over the hot
summers. Maybe the work out can seem like one splashing surrounding
the pool waters, yet those who are seriously into water aerobic exercise
claim it's an excellent method to burn out unwanted flab from the body
and build inner strength. In effect, health experts declare that the water aerobic exercise is good
for people ailing from arthritis and other problems many times.

Step aerobics

This kind of exercise is a newer version and interesting technique of

aerobics. Conventional aerobics are practiced on the floor: you discover
a series of dance steps such as the Pony or the Jazz Square, which are
often done in four, two steps taking you in one direction, two more
taking you the other direction.

Dance Aerobics

Aerobic dance integrates exercise and dance movements into routines

that are practiced with the music. Many dance ways are used, including
ballet, jazz, and disco. Aerobic dance classes integrate fat-burning aerobics with develop of the
muscle and stretching exercises. If you're worried about your dancing ability, dance teachers at
takelessons.com can give you pointers so you don't embarrass yourself. Start your dance
classes and you’ll see how funny it is. In a short time period you will be able to know different
dances. There is no jumping around in low-impact aerobic dance. Your foot is on the ground all
times. This kind of aerobic is slower and it is simpler to do than intermediate and advanced
classes.
 Sport Aerobics

Sport Aerobics is a hard and competitive sport that has a singular

connection of aerobic choreography and gymnastics elements. This
sport generate a chance for adolescents, and adult individuals to
compete in a sport that demands less risk than gymnastics while
keeping the artistic quality and fun of aerobics.

AEROBIC MOVES
Aerobic exercise is good for each person. Aerobic fitness moves integrate rhythmic calisthenics
or dance moves with stretching and strength training routines to provide a full-body exercise
experience.

Here some moves you need to give your body a full aerobic workout:

Warm-Up Moves
Aerobic moves that change the heart from a resting heart rate to a
warm-up rate start slowly and build in energy and intensity. Walking or
marching in place is the most regular warm-up aerobic move, with your
steps deepening into lunges at the end of the warm-up to add intensity,
energy and increase the circulation of blood to the muscles. Other first
phase moves comprehend stepping from side to side and moving the
arms at waist level or higher.

Aerobic moves over the warm-up phase should also comprehend a gentle stretch of each of the
major muscle groups, including the lower back.

The warm-up phase of an aerobic workout should be from 5 to 10 minutes. The objective during
the warm-up phase is to elevate the body's core temperature, warm up the muscles and joints,
and get ready the body for the training portion of the workout.

Aerobic Moves In The Zone

The next phase of your workout carries your body toward your target
heart rate. The intensity of the movement grows and the pace of the
movement grows. Some aerobic moves are universally recognized to
augment intensity; for example, stopping the body's momentum and
moving the body in the contrary direction is a high intensity move. For
this reason, is why aerobic routines comprehend a lot of back and forth
movements and up and back movements in the middle part of the
workout.
Lifting the weight of body is another high intensity aerobic move. Leaping, hopping, and
powering through a move are all high intensity actions. This part of the workout should be from
15 to 25 minutes, with intensity building at the beginning of the session, peaking mid-session,
and subsiding toward the end of this phase of the aerobic workout.

Cool-Down Aerobic Moves

The last segment of an aerobic exercise workout is the cool-down and
stretch period. The intense movements terminate, the pace of the
workout decelerates, and the activity returns to the modest, gentler
motions of the warm-up phase. You should not stop exercising abruptly
without this cool-down phase. Maybe, you could sense dizziness and
could collapse if you do. Instead, delay the pace of your exercise until
your heart is beating fewer than 100 times per minute.

Terminate your aerobic moves workout by stretching all the muscles you exercised to help them
return to their normal length, to increase your flexibility, and to keep your muscles flexible and
toned.

EROBIC EXERCISES
Aerobic exercise also called cardiovascular exercise it is any sustained, rhythmic activity that
affects large muscle groups. Aerobic exercise presses that the lungs work harder as the body's
need for oxygen is incremented.

There are numerous aerobics exercises among the most popular are:

Step aerobics exercise

The antique of step aerobics is almost 25 years and is yet one of the
most accepted and effective ways of exercising: in a class or at home. All
you require is a step and some upbeat music.

Indoor Cycling and Spinning

In 1989 the indoor cycling began and spinning is right now one of the
most practiced exercise classes at the gym. Perhaps it's because you
don't require special skills to practice; perhaps it's because a 45 minutes
class can burn 500 calories or more-a major but low-impact workout that
suits people of all ages. The other benefits of cycling are the mental aspects of it: spinning
classes provide videotaped rides with fantastic landscapes, soothing music and
encouragement, all with the benefits of workout out in a group of
likeminded exercisers.

Jump Rope exercise

The jump rope is a kind of exercise that can be done practically anywhere, at anytime, does not
need a lot of instruction time, and the equipment only costs $1. It is known that the little girls
love jump roping and how frequently have you passed them on the streets shouting as they take
turns. Some preferences for Evander Holyfield and Golden Boy Oscar de la Hoya are known to
jump rope in order to stay fit and get in their aerobic exercise.

Running and Jogging fitness

Jogging and running are the typical aerobic activities: they burn lots of
calories in a short period of time. Some people love to run; they find it
stimulating. Nevertheless, there are emphatic drawbacks to running: your
risk of lesion is much greater in comparison than with other aerobic
activities, since the weight of your body is pounding down onto your joints.

Jazzercise Aerobic fitness

Jazzercise is a popular aerobics workout, ready in classes arrangement

from a few people to many dozen, depending on the individual class.
Trainers are certified and very informed: they not only impart you the
steps you require, but create choreographed routines and offer instructions for lower-impact
workouts and injury prevention. You can get Jazzercise classes in most towns, presented at
several times of day, for very economical prices.

Water aerobic fitness

A particular kind of aerobics, water aerobics is perfect for people with

articulations problems, back pain, fragile bones due to illness of age,
persons with problems of overweight who want to get in shape
without stressing their bodies, or people who get overheated easily.

Selecting a yoga exercise class

There is a huge mistake; people think that yoga is just about stretching.
The practice involves much than just stretching, it helps to grow and develop your respiratory
system. The respiratory system is the organs that supply the oxygen
to your body in other words, your heart and your lungs.

Tai Chi, Yoga and other mind-body exercise

Along with the fact of wanting to look and feel good physically, many of
us want to increment our mental and spiritual stability. Mind-body exercises associate
awareness with activities to enhance both physical fitness and mental
well-being. In effect, the most ancient traditions all possess a mental
and spiritual focus.

Weight training for women

Several women worry that weight training may cause them bunchy, unfeminine muscles, but the
purpose is that weight training tends to make us lose weight, gain strength and tone up in
unprecedented forms. By training out two or four times a week with weights, women may can
lose 3.5 pounds of fat and put on 1.75 pounds of muscle.

AEROBIC AND ANAEROBIC

These two words aerobic and anaerobic refer to energy pathways that are used during exercise.
Aerobic means "with oxygen" and anaerobic means "without oxygen".

Fat requires oxygen to burn totally in order to burn fat in the

time of the exercise, we need to move slowly and smoothly.
This enables muscle cells to be supplied with enough oxygen to
continue with its aerobic capacity and utilize fat as the main
energy source.

Anaerobic exercise needs changing at an increased pace or

with greater effort. Exercising this way burns more calories but results in a greater demand for
oxygen which cannot be delivered in sufficient quantities to allow cells to continue burning fat.
When we breathe heavy, we begin to acquire an oxygen debt and muscle cells switch to
burning mainly carbohydrates, this fuel burns quickly and does not demand oxygen.

Benefits of Anaerobic exercise:

Anaerobic exercise uses muscles at high intensity and a high rate of work for a short period of
time. Benefits include:

• Development of stronger muscles.

• Improved max VO 2 (the highest amount of oxygen one can consume during exercise) and
thus an improved cardio respiratory system.

• The bigger capacity to resist the buildup of waste substances such as lactic acid and
increased ability to remove them from the body. This means your tolerance and ability to fight
fatigue will improve.

In short, anaerobic exercise burns fewer calories than does aerobic exercise and may be
somewhat less beneficial for cardiovascular fitness. Nevertheless, it's really good at building
strength and muscle mass and still benefits the heart and lungs. At long last, increased muscle
mass helps a person become leaner and lose weight, because muscle uses large amounts of
calories.
How anaerobic exercise works
As you start to work out energetically, there is a momentary shortage of
oxygen being delivered to the working muscles. A common term related to
anaerobic energy production is lactic acid. Lactic acid is a by-product of
producing energy anaerobically. When lactic acid accumulates at high
levels in the blood, it could be cause of muscular fatigue. This is because
anaerobic exercises cannot last long. With training, the body is better
equipped to control lactic acid. Many efficient changes happen in the body
during training as consequence in decreased production of lactic acid and
increased removal of it from the bloodstream. The body develops “buffers” that decelerate the
onset of fatigue in the middle of the anaerobic exercise. Studies have demonstrated that with
anaerobic training, the muscle's buffering capacity is augmented by 12% to 50%. With this
augmented buffering capacity, more lactic acid can concentrate during high intensity exercise
without causing fatigue.

Cautions
1. If you are new to exercise, do not immediately begin with high intensity activity. Beginners
should start at about 50% intensity and increase from there.
2. Anaerobic exercise is not recommended if you are pregnant.
3. Do a 5-10 minute warm up before starting any anaerobic exercise, and a 5-10 minute cool
down after your workout session.

Aerobic equipment can comprehend skis, bicycles, trampolines, jump ropes, and many other
items. You can obtain fantastic deals on many aerobic exercise items in your local discount
store, online, and through your local newspaper. Sales and special deals are frequent and you
are sure to obtain the type of equipment you desire at very reasonable prices.

How to Select Aerobics Equipment

Many medical professional say an aerobic routine performed three to four times a week can add
years to your life and increase your sense of well-being. So you should use the right equipment
to facilitate your workouts. Follow these steps to find it:

1. Compile information yourself of the various aerobics equipment used in diverse forms of this
type of cardio exercise. After you determine what exercise you wish to practice, purchase the
equipment or visit a gym that offers the proper tools.
2. Choose a step bench with a non-slip surface. Obtain an adjustable step bench so you can
increase on additional risers. You wish to begin out with one riser for a beginner step class, and
then build to two or three down the line. While more high the step bench, more intense the
workout on your legs.
3. Obtain equipment for water aerobics. Group the fitness accessories adequate for this water-
friendly, aerobic toning class. Use a set of water dumbbells that have built-in flotation pads.
Wear neoprene (rubber-like) water gloves to increase resistance to your moves and intensify
your heart rate during your aquatic workout.
4. Acquire a supply of hand weights. In the middle of aerobic workout such as body sculpting,
little weights are used to help build your muscles while exercising. Acquire 2 sets of weights (3
and 5 lbs each). Some classes switch among 2 levels of weights within one class to alternate
the tension on certain muscles.
5. Wear aerobic gloves principally if using hand weights. This can provide you more of a grip
and focus your movements, giving stability while using cardio machines.
6. Make good use of added equipment for incorporating Pilates and toning into your aerobics.
Use a workout ring or ball. These devices provide added tension to your workout and diverse
options for performing different positions to enhance you aerobics.

Aerobic Equipment
BodyRev - The First Rotating Weight System

BodyRev was configured to use the maximum number of upper body

muscles concurrently - more muscles functioning together means more
calories burned and better toning. BodyRev combines your arms and abs
together so you obtain the most competent and effective upper body
exercise possible. And because your hands are linked together, you don't need to spend much
time worrying about form - just grip and go!

Boxing Equipment, Heavy bags at great deals!

Burn some calories more, acquire more stamina and muscle tone with boxing! A
boxing train using a heavy bag or speed bag, and boxing gloves is a fantastic
way to build your cardiovascular endurance and permits you to mix up your
workout routines.

Dumbbells

Mix your aerobic exercise with lightweight dumbbells and get fit in
half the time!

If you honestly wish to kick up your aerobic exercise, then acquire a

set of lightweight aerobic dumbbells and get ready to double your efforts. You will work harder,
sweat more and surely burn more calories using a pair of dumbbells integrated with your
aerobic exercise. Catch a fitness ball and a set of vinyl dumbbells and perform literally dozens
of upper body exercises and strengthen your core muscles at the same time.

Exercise Balls, Medicine Balls, Fitness Balls, Stability Balls and Swiss Balls.

These special balls were used by physical therapists over 40 years ago; Fitness
Balls are now used in leading health clubs around the nation and are quickly
becoming a standard item for any home gym.

Fitness, Medicine or Exercise Balls can increase muscle strength and strengthen all of the
principal muscle groups. Workout with a fitness ball can increase muscle tone, increase muscle
endurance and strength, restore or improve flexibility, enhance spinal stability, complement your
resistance and aerobic training programs, help you lose weight, and lastly, improve your
balance, posture and coordination.

Exercise mats

Floor exercises help with vigor training and toning. The opportunities are
endless with our Floor Mats. They are fantastic for Yoga and Pilates besides
general fitness use for ab work and stretching.

Fitness Bands

Fitness bands and cords provide you the many advantages of using weights,
but without the downside. There aren't elements to store, no finder necessary,
and do not exist weight-related accidents. Keep them in your gym bag and you
will possess a mobile gym that can transport with you anywhere. Or take them
to your local gym to improve the intensity of your usual weightlifting routine.

Flooring

Aerobic flooring is the perfect aerobic surface. The floor tiles provide just the
right amount of grip, are very simple to clean and offer a certain amount of
cushioning effect. Besides, Aerobic flooring is a singular interlocking system
and its unlimited color range makes it viable for you to design an aerobic
flooring with a functional design.

Heart Rate Monitors

A heart rate monitor is a device that permits a user to evaluate his or her heart
rate in real time. Generally it consists of two elements: a chest strap transmitter
and a wrist receiver (which commonly doubles as a watch). Strapless heart rate
monitors are accessible as well, but lack some of the functionality of the original
design. Recent models besides evaluate heart rate variability to assess a user's
fitness.
Step

The step is a simple elevated platform used specially in the aerobic

exercise. The height can be made to individual measure by inserting
risers under the step. Step aerobics classes are provided at several
gyms and fitness centers which possess a group exercise program.

Toning Bars

The toning bars consist in a weighted exercise bars, made out of steel
and are enclosed in a dense foam for a commodious and secure grip.
They can be manipulated in fitness and aerobics as well as yoga and
pilates. They are fantastic for strengthening, conditioning and flexibility
training.
hen it's the occasion to stimulate your body with aerobic dancing, there is a need to obtain
appropriate aerobic clothes. It is very important to buy aerobic clothes, because the clothes not
appropriate can disrupt your workout by causing discomfort and irritation.

Aerobic Clothes
First of all, the aerobic clothes that you select to wear, to carry out your aerobic session, it
should be loose fit, so that there is adequate provision for free flow of air. The crucial point is
that, you should have a feeling of pleasure in the clothes you are wearing. If you attire tight fit
clothes, your body movement is likely to get restricted, making your exercising ineffective. It is
convenient to wear light color clothing in summer season, as it pulls heat and also it offers a
cool feeling to beat the scorching heat. It is advisable to have some sort of hat or cap, over the
head when is summer period or the time of chilly winds, so that you can cope up better with the
climatic conditions. You should reject wearing plastic or rubberized clothing, by reason of such
clothes are probably to cause a rise in your body temperature, which can be unsafe. Elect
attiring some light layers of clothing, rather than going in for one heavy cloth layer. The clothing
layer touching your skin should be humidity absorbent. T-shirts or sweatshirts teamed with tights
or drawstring pants are useful as the appropriate clothing for aerobic workout. So, have proper
clothing and enjoy your aerobic workout session.

Aerobic Shoes
Injures during the exercises affect the health and quality of life
of millions. Periodic exercise is vital for good health and fitness.
The foot, ankle and lower extremity are crucial health and
overall health and well-being. So proper shoes are very
important during the practice of the aerobic exercise. Aerobic and step aerobics activities are
between the most taxing activities. So choose for explicit aerobic shoes with uncompromised
shock absorption and support. Shoes of diverse types are available for diverse aerobic
activities. It is very crucial in aerobic exercise to adjust all of the lateral movements that happen
throughout the routines and the particular kind of athletic shoe to reduce the impact of running in
place, bouncing, and particularly in step aerobics shoes, the low impact of stepping down.

Before purchasing a shoe for your aerobics exercise go through the following steps:
1. Maintain the shoe at the heel with one hand and the toe with the other hand and start
twisting. The forefoot of the shoe should bend with light resistance.
2. Verify if it has any laterally positioned straps or staggered lacing systems which will aid in
forefoot stability during exercising.
3. It should have an adequately wide heel and a firm heel counter that will assist with ankle
stability.
4. Upper surface of the shoe can be made of diversity of materials such as leather, canvas,
plastic, coated fabric etc. Firm leather increases a greater support and durability to the shoe.
Several other materials will often maintain your foot cooler and dryer during exercise periods
and they permit the shoe to breathe better.
5. The sole of an aerobic step shoe consists of an insole and an outsole, the softer the sole, the
greater the shoe’s ability to absorb shock. Make sure that the insole of the shoe compresses
with pressure.
6. Before choosing a shoe, take into consideration all your needs. Don't go for the ordinary shoe
in a class. People with high arches and non-flexible feet, should opt for cushioning shoes. A
plus size or overweight individual may need a heavier shoe for added support and cushioning.
7. Floor surface is also an essential factor in the election of shoe. A shoe with less tread should
be used on low-pile carpeted floors so that your feet don't catch and drag as you twist and turn
on the balls of your feet. Shoes with a little more tread for traction will work better on wood or
linoleum exercise surfaces.