Aerobics had been a worldwide phenomenon since the 80s, and most of the world knows about it. For the uninitiated, Dr. Kenneth Cooper (its developer) submitted the official definition to the Oxford English Dictionary.
Accordingly, aerobics is defined as “a method of physical exercise for producing beneficial changes in the respiratory and circulatory systems by activities which require meeting a modest increase of oxygen intake and so can be maintained."
Because of today’s many new illnesses (hypertension, type 2 diabetes, and other cardiovascular conditions) brought about by modern man’s generally inactive physical lifestyle, experts strongly recommend aerobics for everyone.
Aerobic exercise
The common definition of aerobics is simply the activity that consists of low-intensity repetitive motions of mostly the large muscles of the arms and legs for a period of time. This activity increases breathing and heart rate.
Most low-intensity activities you do during the day also fall under this category. It includes such regular activities as walking, jogging, swimming, and cycling.
For individuals who are beginners in exercise programs, or maybe have histories of health conditions, light exercise routines are recommended at first on most days of the week.
Cardiovascular benefits
Experts advise that these aerobic exercises have to be performed at moderate intensity. This level of activity is safe for almost everyone, and it still provides the desired health benefits.
Recent research brings in additional good news. It is revealed that aerobics performers can still have cardiovascular benefits even if the exercise routine (usually 30 minutes total) is broken into three or four 8-10 minute segments, as long as they are of the same intensity.
Intensity
Doctors, however, discourage infrequent bouts of high-intensity aerobics routines. It is found that this approach is not very healthy.
In the first place, reduction in risks of hypertension, high cholesterol, type 2 diabetes and other conditions depends on the total volume of the exercise done, rather than on intensity.
Higher intensity exercise activities raise your chances for muscle or joint injury. Worse, it may trigger fatal consequences because of heart rhythm disturbances.
Aerobics instructors always begin their sessions with light stretching and low-intensity movements for about 5 to 10 minutes. This warm-up routine is important to avoid injury. At the end of the routine, a similar cooling-down period for about 5 to 10 minutes is also done.
Benefits
As had been proven these years, people who engaged in regular aerobics have been known to benefit by way of lower blood cholesterol counts, lower blood pressure, toned body because of fat reduction and beneficial weight loss.
They have been known to have developed muscular and overall body endurance, have a happier disposition and moods, and a medically-certified general lower risk to cardiovascular diseases.
Common activities
The best part is the easy way on how to do your aerobics, even without going to the gym and participating in gym routines.
Doctors recommend a simple walk that totals around 10,000 steps a day. Start with something lower, and add the number of steps slowly everyday until you reach your goal.
Done on a regular basis, brisk walking is guaranteed to erase your common health risks. Your need for aerobics is not be that hard to fill up.
It is important to teach kids early about health and fitness. Involving them in exercise and aerobics would not only help them understand health but also help them direct their energies into movements and practices that would be productive and at the same time, beneficial in the long run.
According to studies, about 25% of children and teens do not have any “vigorous physical activity.” About 14% children and teens report no physical activity like walking or cycling, everyday. This can be one of the reasons why the number of children has doubled since the early 1970s. In 2000, 19% of children, 6 to 11 years old, and 17%, 12 to 19 years old, are considered overweight.
Those who are involved in physical activities, reduce the risks of developing health problems as they grow older. Exercising reduces the risks of obesity, diabetes, high blood pressure, stroke and heart disease. But making your child follow a 30 minute exercise video is no fun for your kid. There are fitness centers that have children workout program, they would include biking, swimming, walking, marching, playing games to introduce low, moderate and high impact aerobics and physical activity.
Introducing children and teens to aerobics would help them become more active and at the same time, change their outlook towards the lifestyle they will be having as they grow old. There are also fitness centers which offer exercise programs suitable for children and teens, based on their age, skill and of course, their fitness and personal condition.
There are also CDs and DVDs that mix an aerobic workout with dances and other fun ways. Teens and older children may enjoy dancing to hip-hop and modern dances. Some would also show interest in doing aerobic dances, kickboxing, yoga and Pilates. You could also help your child participate in school-organized sports and activities.
There are guidelines that should be kept in mind when involving your child in physical activity according to Centers for Disease Control and Prevention (1997) and the Council for Physical Education for Children (1998). Children should at least be physically active within 30 to 60 minutes on all or most of the days of the week. Moderate to vigorous activity a day should last for about 10 to 15 minutes. Playing games and activities like biking, walking, running, etc. should also be included in the child’s activities.
To encourage physical activity, make sure to implement rules that would lead to healthier lifestyle. This would include setting time for watching television and computer games. Aside from that, make sure that your child would be eating meals not in front of the television or computer. This would promote or give time for parents to talk to children during meals.
The easiest way to teach and encourage children to exercise is to set an example. Obesity and overweight problems are not just children health concerns, alarmingly, a lot of adults also suffer from these health problems. The family exercising together helps the family build stronger and closer relationships. Aerobics would not only benefit your child, but the whole family as well.
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