AEROBIC EXERCISE

Aerobic exercise is any type of cardiovascular

conditioning. It can include activities like brisk
walking, swimming, running, or cycling. You probably
know it as “cardio.”

By definition, aerobic exercise means “with oxygen.”

Your breathing and heart rate will increase during
aerobic activities.

Aerobic exercise helps keep your heart, lungs, and circulatory system healthy.

Aerobic exercise differs from anaerobic exercise.

Anaerobic exercises, such as weightlifting or
sprinting, involve quick bursts of energy. They’re
performed at maximum effort for a short time.
This is unlike aerobic exercises. You perform
aerobic exercises for a sustained period of time.

Benefits of aerobic exercise

• Improves cardiovascular conditioning.

• Decreases risk of heart disease.
• Lowers blood pressure.
• Increases HDL or "good" cholesterol.
• Helps to better control blood sugar.
• Assists in weight management and/or weight
loss.
• Improves lung function.
• Decreases resting heart rate.

Exercise safety

It is recommended that you talk with your physician

before you start an exercise program. Ask what, if any,
limitations you may have. People who suffer from
diabetes, hypertension, heart disease, arthritis,
pulmonary conditions, or other health conditions may need additional safety guidelines
for exercise.

Note: If you develop symptoms during exercise including, but not limited to, unusual
shortness of breath; tightness in the chest; chest, shoulder, or jaw pain;
lightheadedness; dizziness; confusion; or joint pain, you should stop exercising
immediately and contact your physician.

What are some examples of aerobic exercise?

Lower impact aerobic exercise includes:

• Swimming.
• Cycling.
• Using an elliptical trainer.
• Walking.
• Rowing.
• Using an upper body ergometer (a piece of equipment that provides a cardiovascular
workout that targets the upper body only).

Higher impact aerobic exercise includes:

• Running.
• Jumping rope.
• Performing high impact routines or step aerobics.
How often and for how long should I do these exercises?

The American Heart Association recommends that everyone reach a minimum of 30

minutes of some form of cardiovascular exercise 5 to 7 days per week. This can be broken
up into 10-minute time periods. This means that taking 3 walks of 10 minutes each would
let you reach the recommended minimum guideline for reducing the risk of heart disease,
diabetes, hypertension, and high cholesterol. You would also burn the same number of
calories as you would if you walked for the full 30 minutes at 1 time.

Warming up and cooling down

Every session of aerobic exercise should include a warm-up and cool-down. The warm-up
period should not include static stretching, but should instead be a gradual increase in
pace and intensity of the exercise. This allows the body to increase blood flow to the
muscles and decreases the likelihood of a muscle or joint injury. The warm-up should last
between 5 and 10 minutes. The cool-down session should last a similar amount of time as
the warm-up, with the pace gradually decreasing. Stretching exercises would be
appropriate after aerobic exercise.

Progression of aerobic exercise

Progression to higher intensities of exercise should be based on individual exercise

tolerance. There are 3 methods for challenging aerobic fitness:

• Increase speed.
• Increase the resistance.
• Increase the duration.
Any of these methods, or a combination of these methods, will improve aerobic fitness.
Increasing intensity should be done very gradually. You should challenge yourself for only
a few minutes at a time.

CARDIOVASCULAR RISK FACTOR:

1. Risk Factor that cannot be changed.

1. Family HIstory
2. Age
3. gender
2. Risk Factor that Controlled, Change or Treated
1. Smoking
2. Drinking Alcohol
3. Illegal Drugs
4. Hypertension
5. High Cholesterol
6. Physical Inactivity
7. Obesity
8. Diabetes
9. Stressful Living

REFERENCES:

Fitness for Life: Porto, Jerome, Vargas, Aida.(pp. 36-38)

https://www.youtube.com/watch?v=TQG0mffSZtU

https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise

https://www.healthline.com/health/fitness-exercise/aerobic-exercise-examples
Types of aerobic

1. Cross-Country Skiing

Do you prefer to do your workouts in the snow? Cross-

country skiing is the top aerobic activity because
more muscles are involved with each movement.
In this activity, you must use your arms and legs to propel
your body forward. The more muscles you utilize, the more
aerobic benefits you gain.

This activity typically takes place at high altitude and cold

weather, so your body uses more energy and muscles
throughout your workout.

2. Swimming

Swimming is an effective activity to increase your

heart rate and burn calories, along with getting
your body in an aerobic state. This exercise allows for
a total conditioning effect since you utilize major muscle
groups throughout the body as you swim.

Many swimmers often find that they experience less injuries

and pressure on their bones and joints due to the buoyancy
of the water. In Dr. Cooper’s book, Aerobics for Total Well
Being, he points out that you can swim up to 10 miles per
day and get in excess of 1,300 aerobic points per week
without any great danger of pulling a muscle or harming a
joint.
3. Running or Jogging

First, it is important to establish the difference between

running and jogging. If you are running slower than a nine
minute mile, Dr. Cooper would suggest that you are jogging.

Running and jogging are both great options for aerobic

conditioning. Whether you run at the gym or outside, you are
in control of setting the intensity of your workout. When
aiming to build muscle mass, you can add more resistance or
jog at an incline, along with increasing your speed. In turn,
you can build more muscle and prolong your calorie
expenditure after your workout. It is also beneficial for you to
take long strides to work your muscles through a long range
of motion. This can help prevent strain and tightness in your
muscles.

If you want to relieve pressure on your joints from the

pounding of running, try using an elliptical trainer. Watch a
video to learn the proper form and how to reap optimum
benefits.

4. Outdoor Cycling

If you suffer from joint problems, cycling can be a great

activity due to a reduced pressure on your joints
and muscles. In outdoor cycling you must overcome the
resistance of the bike, along with propelling your body
weight.
 To get the most out of your workout, Dr. Cooper recommends
aiming for a cycling speed slightly above 15 miles per hour to
receive the most aerobic benefits.

5. Walking

Walking is a great way to get in shape while applying

minimal stress to your joints. Whether you are young or
old, active or inactive, walking can be done by almost
anyone, anywhere.

Although it can take longer to reach the same aerobic benefits

from walking as opposed to running, you can make your workout
more challenging by increasing your incline on a treadmill or
walking up more hills outside.

KINDS OF AEROBICS:
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.

REFERENCES:
Fitness for Life: Porto, Jerome, Vargas, Aida.(pp. 39-42)

https://www.youtube.com/watch?v=TQG0mffSZtU

https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise

https://www.healthline.com/health/fitness-exercise/aerobic-exercise-examples
DEVELOPING AEROBIC WORKOUT PLAN:

When developing an aerobics workout plan, you need to strike a balance

between fitness, time restrictions and finding ways of keeping the exercises
challenging and fresh.

However, whether or not you are at a beginner, intermediate or advanced fitness level, all
aerobic workouts should follow a similar structure.
Choosing activities to mix in with your aerobics workout — such as a series of squat
repetitions — can increase the challenge of the workout as well as keep things interesting.

An aerobics workout is when your workout raises your overall heart rate level to between
65 and 85 percent of your maximum heart rate over a period of time.

If you cannot comfortably talk while exercising, you have shifted to an anaerobic workout,
where your body only burns carbohydrates -- rather than oxygen -- to fuel your body's
energy needs. The American Heart Association suggests aerobic workouts 15 to 30
minutes per day at your target heart rate. Your target heart rate is 50 to 85 percent of your
maximum heart rate, which is calculated by subtracting your age from 220. To find your
heart rate, count your pulses for 10 seconds and then multiply by six.
TYPES:

Standard Structure

All aerobic workouts need to start with a warm-up

period of five to 10 minutes. During this time, you will
steadily raise your heart rate to reach the target level —
never try to begin a routine at your target heart rate.

Dynamic stretches — such as jumping jacks and running in place — stretch out muscles,
encourage blood flow and raise your heart rate in a gentle but persistent manner. After
your warm-up, switch into your aerobics routine, which will vary depending on your
fitness level and requirements.
When planning your aerobics workout, include five to 10 minutes of cool down time,
where you lower the intensity and speed of your exercises to slowly bring your breathing
and heart rate back to normal. At the close, stretch out your muscles with static stretches
— holding for 20 seconds or so — before finishing the routine.

Beginner Level Aerobics -- Start Off Easy

If you are new to aerobics exercise, have only a basic level of fitness or a limited range of
motion, aim for a target heart rate of around 65 percent. While the workout should still
challenge you, a few minutes into the routine should not leave you wanting to take a
break.
Stick with low-impact exercises such as stationary cycling, power walks, elliptical training
or swimming to reduce the risk of injury and allow your body to acclimatize to aerobic
exercise. To help improve your fitness level, practice strength training as well as aerobic
exercise.

Intermediate and Advanced Aerobics

If your fitness level has risen to a point where you can do aerobic exercise comfortably for
30 minutes straight, increase the intensity of your workouts to further build your stamina
and endurance. Aim for a target heart rate that is between 70 and 80 percent.

You can gradually switch to high-intensity exercises in your workouts. These include
kickboxing, stair running, trail jogging and jumping rope — all these high-intensity
activities can vary in intensity depending on your ability.
To boost your cardio level, include 60- to 90-second bursts of high-intensity intervals
throughout your routine, such as doing stair sprints for 60 seconds three times throughout
your entire routine. Check your heart rate throughout to ensure you are within your target
heart rate range.
Common aerobics injuries

Aerobics is associated with a significant number of sports injuries. Injuries generally fall
into two groups:

• Traumatic injuries – these occur as a result of a fall, twist or similar accident and
most often involve the ankle or knee.

• Overuse injuries – these usually develop gradually, often as a result of a change in

the amount or intensity of aerobics, or due to a training error.

• Shin pain is the most common overuse injury, while foot and knee overuse injuries
are also common.
Back injuries may also be caused, or aggravated by, aerobic exercise.
Preventing aerobics injuries

To prevent injury you should:

• be prepared
• use good technique and practices
• wear the right gear
• check the environment
• know yourself and the sport.
•

Prepare for aerobics

Remember to:

• Warm up, stretch and cool down.

• Consult your doctor for a heart and lung assessment before starting an aerobics
program if you are aged over 40.
• Have a musculoskeletal assessment performed by a sports medicine professional
before commencing aerobics if you have suffered an injury in the past.
• Start your class at a moderate pace, to allow you to warm up adequately.

Use good technique and practices during aerobics:

Good technique and practices can help prevent injuries. Suggestions include:

• Use the good technique emphasized by your instructors.

• Start all aerobics sessions with a gentle warm-up and stretching.
• All beginners’ classes should have a second instructor available to move among the
group and correct any faults. This is also important when learning new techniques.
• Seek advice from your instructor about how to improve or correct your technique if
you have injuries that may be related to poor technique.

Wear the right gear

Make sure you:

• Wear footwear specifically designed for aerobics. Good fit, stability, secure lacing
and good forefoot cushioning are important features of an aerobics shoe.
• Choose clothing that fits well and has good moisture transfer properties.
• Consider a sports bra to improve comfort. Individual fit is very important.

Check the environment

Choosing an appropriate venue is important. It’s a good idea to:

• Choose a class run by instructors who are registered with Kinect Australia or Fitness
Australia.
• Make sure aerobics areas are well lit.

• Check that the temperature in the aerobics area is maintained at a moderate level,
with good ventilation.
• Use facilities with a floor suited to aerobics. Sprung wooden floors or padded carpet
over concrete are best.
 • Check that all implements and equipment used in classes are maintained in good
condition.
• Make sure cool, fresh water is readily available.
• Check that the music is clear and at a comfortable volume.

Know yourself and aerobics techniques

Suggestions include:

• Choose activities that are suited to your fitness level.

• Know and use the right techniques.
• Know how to use the equipment properly and safely.

Respond promptly to aerobics injuries

If you or someone else is injured:

• Seek prompt attention from qualified first aid personnel. First aid facilities should
be available at all fitness centres.
• Get prompt attention for all traumatic injuries.

• Have injuries that do not respond quickly to first aid measures assessed by a sports
medicine professional, preferably a doctor, to ensure an accurate diagnosis and
treatment.
 • Don’t wait until pain is severe. Overuse injuries, especially to the shin, are common
in aerobics. They often cause only mild discomfort at first, but frequently get worse.
They can be caused by many factors and an early full assessment is important for
recovery.
•

Where to get help

• Your doctor
• Always call triple zero for an ambulance in an emergency
• Sports physician
• Physiotherapist
• Exercise physiologist

Things to remember

• Aerobics and fitness classes involve the movement of large muscle groups in
continuous rhythmic activity to music.
• Aerobics is associated with a significant number of sports injuries. Injuries are
generally traumatic injuries and overuse injuries.
• Using the right techniques and equipment can help prevent injury.

REFERENCES:

https://www.betterhealth.vic.gov.au/health/healthyliving/aerobics-preventing-injury#lp-contents

https://www.youtube.com/results?search_query=examples+of+aerobic+injuries
Aerobic exercise: How to warm up and cool down
Done correctly, warming up and cooling down may offer help in reducing
your risk of injury and improving your athletic performance.
Before you jump on the elliptical machine or hit the running trails, consider doing a brief
warmup first. And think about following your workout with a quick cool-down session.
Sure, a warmup and cool-down may add a few minutes to your exercise routine, but they
might also reduce stress on your heart and other muscles.

Why warm up and cool down:

Warmups and cool-downs generally involve doing your activity at a slower

pace and reduced intensity.

Warming up helps prepare your body for aerobic activity.

A warmup gradually revs up your cardiovascular system by raising your body temperature
and increasing blood flow to your muscles. Warming up may also help reduce muscle
soreness and lessen your risk of injury.

Cooling down after your workout allows for a gradual recovery of

preexercise heart rate and blood pressure. Cooling down may be most important
for competitive endurance athletes, such as marathoners, because it helps regulate blood
flow.

Cooling down doesn't appear to help reduce muscle stiffness and soreness after exercise,
but more research is needed.

Although there's controversy about whether warming up and cooling down can prevent
injuries, proper warmups and cool-downs pose little risk. Plus, they seem to give your
heart and blood vessels a chance to ease into — and out of — an exercise session. So if you
have the time, consider including a warmup and cool-down in your workout routine.

How to warm up:

Warm up right before you plan to start your workout. In general, warm up by focusing first
on large muscle groups, such as your hamstrings. Then you can do exercises more specific
to your sport or activity, if necessary.
Begin by doing the activity and movement patterns of your chosen exercise, but at a low,
slow pace that gradually increases in speed and intensity. This is called a dynamic
warmup. A warmup may produce mild sweating, but generally won't leave you fatigued.

Here are some examples of warm-up activities:

• To warm up for a brisk walk, walk slowly for five to 10 minutes.

• To warm up for a run, walk briskly for five to 10 minutes.
• To warm up for swimming, swim slowly at first and then pick up the
tempo as you're able.

How to cool down:

Cooling down is similar to warming up. You generally continue your workout session for
five minutes or so, but at a slower pace and reduced intensity.

Here are some examples of cool-down activities:

• To cool down after a brisk walk, walk slowly for five to 10 minutes.
• To cool down after a run, walk briskly for five to 10 minutes.
• To cool down after swimming, swim laps leisurely for five to 10 minutes.

If stretching exercises are part of your workout routine, it's best to do them after the
warm-up or cool-down phase, when your muscles are already warm.

Stretching can improve flexibility and range of motion about a joint. Stretching may also
help improve your performance in some activities by allowing your joints to move through
their full range of motion.

However, studies haven't consistently shown that stretching helps prevent muscle
soreness or injury.
Be kind to your body:

Finding time for regular aerobic workouts — plus warming up and cooling down — can be
challenging. But with a little creativity, you can probably fit it in. For example, walking to
and from the gym can be your warmup and cool-down.

General Phase

The general phase of the warm up consists of easy, rhythmic movements. Easy cycling,
walking and slow jogging are all good examples of general warm up activities. These
exercises gradually begin to raise the heart rate and increase the body’s core temperature,
in essence, warming you up from the inside out.

Specific Phase

The specific phase of the warm up consists of activities that mimic the movements to be
performed in the main portion of the workout. For example in a step class, low intensity
step moves are included at the start of the class to prepare people for the same moves
that will be done with more intensity during the aerobic section. Some exercisers like
to stretch at the end of their warm up and that’s fine, but the jury is still out as to how
much good it does. Research shows that there is no difference in the injury rate
between those who stretch during the warm up phase and those who don’t. Listen to your
body and do what feels best for you (refer to Cool Down in this section if you wish to
stretch).

It improves heart function. The warm up prepares your heart for the
demands that will be put on it as the intensity of the workout builds. It also
reduces the risk of electrical abnormalities which may occur in the heart as a
result of rushing into the workout

REFERENCES:

https://www.mayoclinic.org/about-this-site/welcome

https://www.youtube.com/watch?v=zMReVEkdEnI

https://www.youtube.com/watch?v=UXkZYp96kcg

https://www.youtube.com/watch?v=bNiHQy3B9_A