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Final Module 10

There are several types of aerobics exercises that provide benefits. Low-impact aerobics is suitable for those with health issues and involves at least one foot on the floor. Water aerobics incorporates body movements in water. Step aerobics uses a platform to step up and down to, boosting heart health. Dance aerobics is set to music. Sports aerobics demonstrates complex movements. Aerobics strengthens the heart and lungs, increases blood flow, burns fat effectively, and helps maintain a healthy body. It can also help manage weight and reduce health risks.

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ELENA MARIE BUYO
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70 views

Final Module 10

There are several types of aerobics exercises that provide benefits. Low-impact aerobics is suitable for those with health issues and involves at least one foot on the floor. Water aerobics incorporates body movements in water. Step aerobics uses a platform to step up and down to, boosting heart health. Dance aerobics is set to music. Sports aerobics demonstrates complex movements. Aerobics strengthens the heart and lungs, increases blood flow, burns fat effectively, and helps maintain a healthy body. It can also help manage weight and reduce health risks.

Uploaded by

ELENA MARIE BUYO
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Types and Benefits of Aerobics

Learning Module 10:


Duration of Delivery:
Due Date of Deliverables:

Intended Learning Outcomes:

 Identify the types and benefits of Aerobics


 Appreciate the value of aerobics in one’s life
 Participate actively in the given activities

TYPES OF AEROBICS

Any regular activity is a form of aerobics although sometimes many are unaware
of it. Simple walking, running, bicycling and swimming are some example of aerobic
routine. In this lesson you will learn the types of aerobics and its importance to one’s
health.
1. Low Impact Aerobics

This type of aerobics is most suitable for individuals suffering from


osteoporosis, back and weight problem and diabetes. Elders can also
perform low impact aerobics. This type of aerobics are movements
involving large muscle groups used in continuous rhythmic activity in
which at least one foot contact the floor at all times. It is an excellent way
to begin an exercise program for those who have not exercised for some
time and who want to get ease from aerobic program.

2. Water/ Aqua Aerobics


This includes a variety of different body movements performed in the
water. Aqua aerobics starts with very simple exercises and moves onto
more advanced routines just like in regular aerobics. As water aerobics
programs become more advanced, these incorporate more intricate dance
and calisthenics movements. It is supervised by fitness instructor and it
may be done with or without music.

3. Step Aerobics

Step Aerobics involves stepping up and down on an elevated


platform rhythmically or to a certain beat. This type of aerobic does not
only help an individual to burn calories but also boost heart health by
raising the good cholesterol which prevents hardening or artery walls.
Many studies show that there is significant decrease in bad cholesterol
levels in individuals participating in step aerobics class or dance aerobics
as compared to sedentary individuals.

4. Dance Aerobics

Ballet, country line dancing, salsa and hip-hop among many others
inspire dance aerobics. It is essentially an hours’ workout set to music. It
begins with 5-10-minute warm-ups and stretching, followed by a 20-30
minutes target heart range dance and, 20-minute muscle stretching floor
program known as body sculpting. It ends with a 5-10-minute cool-down,
followed by more stretching. It is typically held about three to four times a
week.

5. Sports Aerobics

Code of Points (2001-2004) defines sports aerobics as the ability to


perform continuous complex and high intensity movements patterns with
music which originated from the traditional aerobic dance. The routine
must demonstrate continuous movement patterns with music which
originated from the traditional aerobic dance. The routine must
demonstrate continuous movement, flexibility, strength, and utilization of
the seven basic steps with high degree of perfectly executed elements of
difficulty.
Sports aerobics is a recreational and competitive sport that involves
performing agile movement patterns to fast paced music. T is a sport that
is less strenuous than gymnastics but it has fun and artistic quality of
aerobics.

BENEFITS OF AEROBICS

Walking, running, hiking, bicycling, swimming, cross country, skiing, stair


climbing, rowing, aerobic dancing are some forms of aerobics which are indeed
beneficial to people’s health. Some of the benefits are as listed below:
 Helps to strengthen the heart and lungs which result. To better expulsion of
waste materials such as carbon dioxide.
 Increase blood stroke volume of the heart.
 Promotes efficient use of oxygen to burn fat more effectively.
 Maintains a physically fit body.
You may also consider the following 10 ways that aerobic activity can help you feel
better and enjoy life to the fullest.
Aerobic activity can help you:
1. Keep excess pounds at bay
Combined with a healthy diet, aerobic exercise helps you lose weight and keep it
off.
2. Increase your stamina, fitness and strength
You may feel tired when you first start regular aerobic exercise. But over the long
term, you'll enjoy increased stamina and reduced fatigue. You can also gain
increased heart and lung fitness and bone and muscle strength over time.
3. Ward off viral illnesses
Aerobic exercise activates your immune system in a good way. This may leave
you less susceptible to minor viral illnesses, such as colds and flu.
4. Reduce your health risks
Aerobic exercise reduces the risk of many conditions, including obesity, heart
disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and
certain types of cancer. Weight-bearing aerobic exercises, such as walking, help
decrease the risk of osteoporosis.
5. Manage chronic conditions
Aerobic exercise may help lower blood pressure and control blood sugar. It can
reduce pain and improve function in people with arthritis. It can also improve the
quality of life and fitness in people who've had cancer. If you have coronary
artery disease, aerobic exercise may help you manage your condition.
6. Strengthen your heart
A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood
more efficiently, which improves blood flow to all parts of your body.
7. Keep your arteries clear
Aerobic exercise boosts your high-density lipoprotein (HDL), the "good,"
cholesterol, and lowers your low-density lipoprotein (LDL), the "bad," cholesterol.
This may result in less buildup of plaques in your arteries.
8. Boost your mood
Aerobic exercise may ease the gloominess of depression, reduce the tension
associated with anxiety and promote relaxation. It can also improve your sleep.
9. Stay active and independent as you age
Aerobic exercise keeps your muscles strong, which can help you maintain
mobility as you get older. Exercise can also lower the risk of falls and injuries
from falls in older adults. And it can improve your quality of life.
Aerobic exercise also keeps your mind sharp. Regular physical activity may help
protect memory, reasoning, judgment and thinking skills (cognitive function) in
older adults. It may also improve cognitive function in children and young adults.
It can even help prevent the onset of dementia and improve cognition in people
with dementia.
10. Live longer
Studies show that people who participate in regular aerobic exercise live longer
than those who don't exercise regularly. They may also have a lower risk of dying
of all causes, such as heart disease and certain cancers.

Reference:
Dimapilis, Nenita J. et. al. Physical education 1 (Physical Fitness and
Gymnastcs), 2009
Mayo Clinic Staff, https://mayocl.in/3hAXXys, Healthy Lifestyle Fitness, Feb
2020

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