What is aerobic exercise?

Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength
training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-
vascular fitness). It is usually performed to music and may be practiced in a group setting led by an instructor
(fitness professional), although it can be done solo and without musical accompaniment. With the goal of
preventing illness and promoting physical fitness, practitioners perform various routines comprising a number
of different dance-like exercises. Formal aerobics classes are divided into different levels of intensity and
complexity. A well-balanced aerobics class will have five components: warm-up (5–10 minutes), cardio
vascular conditioning (25–30 minutes), muscular strength and conditioning (10–15 minutes), cool-down (5–8
minutes) and stretching and flexibility (5–8 minutes). Aerobics classes may allow participants to select their
level of participation according to their fitness level. Many gyms offer a variety of aerobic classes. Each class is
designed for a certain level of experience and taught by a certified instructor with a specialty area related to
their particular class.
HISTORY
Both the term and the specific exercise method were developed by Dr. Kenneth H. Cooper, an exercise
physiologist, and Col. Pauline Potts, a physical therapist, both of the United States Air Force. Dr. Cooper, an
avowed exercise enthusiast, was personally and professionally puzzled about why some people with excellent
muscular strength were still prone to poor performance at tasks such as long-distance running, swimming, and
bicycling. He began measuring systematic human performance using a bicycle ergometer, and began
measuring sustained performance in terms of a person's ability to use oxygen. In 1968, he published Aerobics,
which included exercise programs using running, walking, swimming and bicycling. The book came at a time
when increasing weakness and inactivity in the general population was causing a perceived need for increased
exercise.
Aerobics gained worldwide popularity after the release of Jane Fonda's exercise videos in 1982.
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.
Exercise walking, Elliptical trainer or step machine, Stationary bicycling.

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.
Freestyle aerobics
Freestyle aerobics is an aerobics style in which a group instructor choreographs several short dance
combinations and teaches them to the class. This is usually achieved by teaching the class 1-2 movements at a
time and repeating the movements until the class is able to join the whole choreography together. Aerobic
music is used throughout the class. This is sometimes followed by a strength section which uses body weight
exercises to strengthen muscles and a stretch routine to cool down and improve flexibility. Classes are usually
30–60 minutes in length and may include the use of equipment such as a barbell, aerobic step, or small
weights.
Aerobic gymnastics
Aerobic gymnastics, also known as sport aerobics and competitive aerobics, may combine complicated
choreography, rhythmic and acrobatic gymnastics with elements of aerobics.[1] Performance is divided into
categories by age, sex and groups (individual, mixed pairs and trios) and are judged on the following elements:
dynamic and static strength, jumps and leaps, kicks, balance and flexibility. Ten exercises are mandatory: four
consecutive high leg kicks, patterns. A maximum of ten elements from following families are allowed: push-
ups, supports and balances, kicks and splits, jumps and leaps. Elements of tumbling such as handsprings,
handstands, back flips, and aerial somersaults are prohibited. Scoring is by judging of artistic quality, creativity,
execution, and difficulty of routines. Sport aerobics has state, national, and international competitions, but is
not an olympic sport.
What is the difference between aerobic and anaerobic exercise?
I defined aerobic exercise for you in the introduction. It's any activity that stimulates your heart rate and
breathing to increase but not so much that you can't sustain the activity for more than a few minutes. Aerobic
means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get
out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or
when you climb a long flight of stairs.
A caveat
Dancing, swimming, water aerobics, biking, walking, hiking, climbing steps (two at a time for a more vigorous
workout), low-impact dance classes, kick-boxing, all the cardio machines at the gum (treadmill, elliptical, bike,
rower, x-c skiing, stair-climber), and many other activities are all examples of types of aerobic or cardio
activities, but they can be anaerobic too if they are performed at a high enough intensity. Try riding your bike
alongside Lance Armstrong in the French Alps and you'll know what anaerobic exercise means in moments.
But then again, riding along on your bike at a leisurely 8-10 mph on the boardwalk at the seashore is the same
activity, but at a much lower intensity, much lower heart rate, and much lower oxygen consumption, and so in
this case, biking is aerobic. The bottom line is that the intensity at which you perform an activity determines if
it's aerobic or anaerobic.
What are the health benefits of aerobic exercise?
Perhaps no area of exercise science has been more studied than the benefits of aerobic exercise. There is a
mountain of evidence to prove that regular aerobic exercise will improve your health, your fitness, and much
more. Here's a partial list of the documented health benefits of aerobic exercise.
Cancer prevention
Colon cancer. Research is clear that physically active men and women have about a 30%-40% reduction in the
risk of developing colon cancer compared with inactive individuals. It appears that 30-60 minutes per day of
moderate- to vigorous-intensity physical activity is needed to decrease the risk, and there is a dose-response
relationship, which means that the risk declines the more active you are. Breast cancer. There is reasonably
clear evidence that physically active women have a greater reduction in risk compared with inactive women.
Like colon cancer, it appears that 75 to 150 minutes per day of moderate- to vigorous-intensity physical
activity is needed to decrease the risk, and it is likely that there is a dose-response relationship as well.
Prostate cancer. Research is inconsistent regarding whether physical activity plays any role in the prevention
of this cancer. Lung cancer. There are relatively few studies on physical activity and lung cancer prevention.
The available data suggest that physically active individuals have a lower risk of lung cancer; however, it is
difficult to completely account for the risks of active and passive cigarette smoking as well as radon exposure.
Other cancers. There is little information on the role of physical activity in preventing other cancers.
Cancer treatment
There's some good news for people undergoing cancer treatment. In one study, aerobic exercise performed
five days per week for 30-35 minutes for six weeks at 80% of maximal heart rate reduced fatigue in women
being treated for cancer. In another study, 10 weeks of aerobic exercise at 60% of maximum heart rate for 30-
40 minutes, four days per week, reduced depression and anxiety in female cancer patients. Aerobic exercise
isn't a panacea when it comes to cancer, but evidence suggests that it certainly can help.
Osteoporosis
Osteoporosis is a disease characterized by low bone density, which can lead to an increased risk of fracture.
The good news is that exercise may increase bone density or at least slow the rate of decrease in both men
and women. It may not work for everyone, and the precise amount and type of exercise necessary to accrue
benefits is unknown, but there is evidence that it can help. In children there is good news, too. It seems that
active children have greater bone density than sedentary children and that this may help prevent fractures
later in life.
Depression
Most of us who exercise regularly understand that exercise can elevate our mood. There have been a number
of studies investigating the effects of exercise on depression. In one of the most recent studies, it was shown
that three to five days per week for 12 weeks of biking or treadmill for approximately 30 minutes per workout
reduced scores on a depression questionnaire by 47%. It's not a substitute for therapy in a depression that
causes someone to be unable to function (in which case medication and/or psychotherapy may be necessary),
but for milder forms of depression, the evidence is persuasive that it can help.
Diabetes
No study has been more conclusive about the role of lifestyle changes (diet and exercise) in preventing
diabetes than the Diabetes Prevention Program. It was a study of more than 3,000 individuals at high risk for
diabetes who lost 12-15 pounds and walked 150 minutes per week (five 30-minute walks per day) for three
years. They reduced their risk of diabetes by 58%. That's significant considering there are 1 million new cases
of diabetes diagnosed each year. Aerobic exercise can also improve insulin resistance. Insulin resistance is a
condition in which the body doesn't use insulin properly, and this condition can occur in individuals who do
and do not have diabetes. Insulin is a hormone that helps the cells in the body convert glucose (sugar) to
energy. Many studies have shown the positive effects of exercise on insulin resistance. In one, 28 obese
postmenopausal women with type 2 diabetes did aerobic exercise for 16 weeks, three times per week, for 45-
60 minutes, and their insulin sensitivity improved by 20%.
Cardiovascular disease
The list of studies that show that aerobic exercise prevents or reduces the occurrence of cardiovascular
disease is so long that it would take this entire article and probably five others just like it to review all of the
research. One of the most important is one of the earliest. In a study of more than 13,000 men and women, it
was shown that the least fit individuals had much higher rates of cardiovascular disease than fit individuals --
in some cases, the risk was twice as high. Aerobic exercise works in many ways to prevent heart disease; two
of the most important are by reducing blood pressure and allowing blood vessels to be more compliant (more
compliant means that they become less stiff and it's less likely for fat to accumulate and clog up the vessels).
Results like these have been proven over and over again.
Obesity and weight control
Aerobic exercise is believed by many scientists to be the single best predictor of weight maintenance. You can
lose weight without exercise by reducing your caloric intake enough so that you burn more calories than you
consume, but it takes a regular dose of exercise to keep your weight off. How much is not clear, but
somewhere between 30 and 40 minutes of vigorous exercise several times per week, to 45 to 75 minutes of
moderate intensity exercise five or more days per week is probably about right. Your mileage will vary, and so
once you get to the weight that you want to be at you'll need to experiment with different amounts of
exercise until you find the one that works for you. The American College of Sports Medicine recommends that
overweight and obese individuals progressively increase to a minimum of 150 minutes of moderate intensity
physical activity per week, but for long-term weight loss, overweight and obese adults should eventually
progress to 200 to 300 minutes per week of moderate-intensity physical activity. These are general guidelines,
and so again, you need to experiment to see what works for you.