Large groups of body muscles include muscles of the legs, thighs, and hips. Aerobic exercise starts from a low level of intensity to middle-level. The duration of this exercise has to be 20 minutes or more.
Running, jogging, cycling, stair climbing, rope jump, and aerobics classes are all examples of aerobic activities. cause of All these activities, the heart, blood vessels, and lungs have to work hard to reach the oxygenated blood to working muscles.
Their result is that the cardiovascular system and respiratory system become more robust and efficient. Exercises related to aerobics are, the best way to reduce excess fat.
In an aerobic class, a trained instructor teaches exercise to a group on special music. The instructor teaches movements to participants guided in dance style, by keeping that special music in mind.
The intensity of the workout is generally controlled by music and patterns of choreographed moves. Every aerobic instructor has a different format according to his own point of view for his class.
Generally, an aerobic class should be of about 45 minutes to 1 hour. Classes should be initiated with warmup and stretching of 5 to 10 minutes, to prepare for a workout for at least 20 to 45 minutes.
In the end, an exercise of cool down and static stretching of 5 to 10 minutes is added, in order to help the body gradually get out of the stimulated state and regain the condition of the exercise.
Class of aerobics should be 5 to 6 days in a week, 3 to 4 days should be dedicated to cardio-respiratory conditioning, and weight training and ‘core strengthening’ exercises for the upper and lower part of body 2 to 3 days Must be devoted to.
Flexibility training (stretching) can be done every day. It can also be done as an individual portion. That’s why this one-week aerobics class of 5 to 6 days takes care of your cardio-respiratory, muscular and flexibility fitness.
Types of Aerobic Exercise
The Traditional Floor Aerobics
The Traditional Floor Aerobic:
There are certainly fixed movements under this type of aerobic, which move side or forward, backward on particular music. They are either ‘High Impact Movement’ or ‘low impact movements’.
Depending on the level of different types of instructors and participants, this class may be ‘Low Impact’ (where one foot remains in contact with the ground at all times) or ‘High Impact’ (Where both legs leave their contact with the ground together) Can be either or a mix of both.
Choreographed moves in step aerobic are displayed on an ‘elevated step’, which is adjusted from 4 to 12 height (4 “, 6”, 8 “, 10” and 12 “). Step aerobics is one of the most interesting cardio exercises, and especially, women like step aerobics exercise.
This exercise mainly targets legs, hips, and gluts, and a 30-minute session with high intensity melts up about 400 calories.
In this type of aerobics class, the steps of many dance styles are used, such as hip-hop, salsa, jazz and dance style of Bollywood, these classes also provide fun and work together at the same time.
Dance aerobics exercise either a single dance form or a mixture of some dance forms.
In this type of aerobic, components of boxing, martial arts, and traditional aerobics are mixed with cardio-respiratory exercises with high intensity.
Cardio kickboxing routine works as a whole-body workout because it also uses many muscles of the upper body part, while other regular aerobics classes only use muscles of the lower part of the body.
Benefits of aerobic
The aerobics is beneficial for brain
Aerobics rescues from diseases
Makes you happy
The aerobics is beneficial for the brain:
Regular aerobics not only increases the activity of the brain but also reduces the effect of growing age. According to researchers, light exercise increases the ability of thinking and understanding of patients with dementia or Alzheimer’s (low memory).
According to research, regular workout increases brain tissue, which makes the brain more active. Due to decay in age-related substances in the brain, it is difficult to develop many processes such as planning, memory, and multi-tasking (multi-tasking).
The process of decaying this compound can be reduced by aerobics or a light exercise.
Aerobic rescues from diseases:
Aerobic exercises strengthen the heart and lungs. Aerobics helps in controlling body fat and cholesterol. muscles come flexible and help to maintain blood pressure.
According to the recently published research, exercise of weight lifting with a 150-minute aerobics exercise in the week helps reduce type 2 diabetes.
Makes you happy:
While exercising, the body has a discharge of hormone called ‘endorphin’, which gives us a feeling of happiness. makes us happy and we feel tensionless.
If seen, aerobic is a very challenging process in which, after completing every stage we feel a sense of achievement and pride. Muscles are stronger by the exercise performed in aerobics.
Arms, legs, stomach, waist, shoulders, hips, and all body parts start to become stronger. Those who practice aerobics regularly, their sleep, mood, and even life force improve.
How and when to do
You can do aerobic at any time, but if you make regular schedules in the morning then you can get benefits at many levels. Exercise aerobics at least three to four times a week. Do not keep the difference between the two sessions in more than two days, especially if you want to lose weight.
The level of intensity of aerobic exercise should not be too high or low. These days, many newer aerobics programs are also being taught, which can be done by keeping in mind self-comfort and exercise goals.
Keep an exercise session for at least twenty minutes. According to capacity, you can gradually increase and take up to sixty minutes.
In the beginning, pick such exercises that you enjoy, like swimming or cycling. These days, many types of exercises that are done in water are taught. To overcome the boredom, you can change the way of aerobic exercise from time to time.
Before starting exercise, stretch the body five to ten minutes.
If there is any other kind of viral or respiratory infection then do not exercise. If there is chest pain during exercise, then met the doctor immediately.
Wear such clothes during aerobics, so that the skin gets windy and there is no trouble in the movement.
Here an Aerobics Exercise video!
video source: Fitvit