Others

Aerobics – Definition, Types of Aerobics, Benefits, and Tips

What is Aerobics?

  • Aerobics is a combination of cardiovascular exercises performs to the sound of music.
  • Aerobics classes usually consist of following a series of routines and dance steps that increase your heartbeat rate.
  • The sport puts the whole body in continuous movement; it also improves flexibility, coordination, orientation, and rhythm.
  • Although many new exercise modalities are due to aerobic activities, more and more gyms replace aerobics classes.
  • And also, it gives more intense cardiovascular exercise modalities, such as body combat or spinning.

Types of Aerobics

1. Circuit Aerobics

It consists of performing short exercise circuits during class with rest intervals.

2. Aqua-gym

Variant of aerobics that generally acts in a pool and that, the resistance opposed by the water, doubles the effects of exercise.

3. Body styling

Combine aerobic exercise with muscle toning.

4. Interval-Aerobics

Physical conditioning program choreographed in intervals that intersperses low, medium, and high-intensity aerobic workouts.

5. Box-Aerobics

In this modality, self-defense exercises perform alternating with dance movements.

6. Step-Aerobics

High-intensity aerobic exercise in which the choreographed steps performed on a platform increases cardiovascular activity.

7. Dance-Aerobics

The instructor combines dance moves with aerobics developing choreographies to the rhythm of the music of different modalities.

8. Digital aerobics

It is performed on dance platforms and following the indications of a computer program.

Health benefits of aerobic exercise

  • Aerobic exercise reduces subcutaneous fat and locates between the muscles, which uses it as fuel or primary energy source.
  • You lose weight by reducing body fat, which is the primary source of energy.
  • Improves cardiovascular function and lung capacity
  • It positively influences the mood, improving self-esteem.
  • Lowers blood pressure in the medium term
  • It lowers the levels of total cholesterol in the blood and those of LDL cholesterol or bad cholesterol and triglycerides.
  • It increases HDL cholesterol, or good cholesterol, reducing the risk of a heart attack.
  • Reduces blood glucose levels in diabetics
  • Improves heart rate, lung capacity, circulation in general, and the use of oxygen
  • Firms the tissues
  • Reduces the cardiovascular mortality
  • Increases the re-absorption of calcium amount by the bones

Aerobic exercise vs Anaerobic exercise

  • These concepts refer to how the body obtains energy. If you need oxygen, it is called aerobic.
  • While anaerobic exercise includes brief strength-based activities such as weightlifting or sprinting.
  • Aerobic exercise focuses on lower-intensity activities.
  • Still, it is performed over a more extended period to achieve greater endurance.
  • The most typical aerobic activities are running, walking, cycling, and swimming.
  • Unlike anaerobic exercise, aerobic exercise does not increase muscle mass.
  • However, it increases lung capacity and burns fatter. I recommend you combine the two types of training for a better long-term result.

Calculate the intensity of aerobic exercise

  • Firstly, to calculate the percentage of intensity, specialists recommend reaching, the maximum number of beats per minute.
  • Secondly, we consider safe to get a healthy heart (maximum frequency), 220 for men and 210 for women, is subtracted from the age of the subject.
  • According to this parameter, an exercise ranging from 55 to 60 percent of maximum frequency considers mild.
  • Lastly, it is moderate if it is between 60 and 70 percent, and vigorous if it performs between 75 and 85 percent.

Tips

  • Before practicing aerobic exercise, it is necessary to pass a medical examination to evaluate cardiovascular conditions and thus know what type of aerobic exercise is the most appropriate.
  • Lower intensity exercises, such as aerobics, are recommended for those with a worse physical shape.
  • And also, significantly overweight, or with some bone, respiratory or cardiac pathology.
  • However, It is good to start the exercise with a warm-up of about 10 minutes.
  • And also, finish with a cool-down period and subsequent stretching to prevent injuries to the muscles.
  • Constant hydration is essential during sports practice.

Also Read: Women’s Clothes – Styling and Top Tips to choose Women’s Clothes according to body

Review Aerobics – Definition, Types of Aerobics, Benefits, and Tips. Cancel reply

The Knowledge Blog

Share
Published by
The Knowledge Blog

Recent Posts

Blockchain and Crypto Trends Shaping Online Gaming

Although blockchain technology started out with crypto-related applications, banking, logistics, agriculture, and even medicine are… Read More

September 21, 2021

Solved [pii_email_b63eb1cef69541908316] Error Code In Outlook

For [pii_email_b63eb1cef69541908316], Microsoft Outlook is one of the best applications available for sending and receiving… Read More

September 15, 2021

Solved Error Code [pii_email_6f5d849d01730b6a730d] in MS Outlook

[pii_email_6f5d849d01730b6a730d] Microsoft Outlook is among the widely used email applications and the best of all… Read More

September 15, 2021

USD Coin – USD Coin price today, USDC live marketcap, Chart, and Information

What is the USD Coin? The USD Coin (USDC) is a type of crypto currency… Read More

May 23, 2021

Red Dead Online FIFA 2021 – Description, Games, Subscription, and More

The Red Dead Online FIFA 2021 Red Dead Online FIFA 2021 Nine games arrive at… Read More

May 5, 2021

Popcorn movies – List of Top Popcorn movies of all time

The Best Popcorn movies of 2021 We can celebrate watching the Popcorn movies that we… Read More

May 5, 2021