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Aerobic Exercise
Aerobic means using oxygen. Aerobic exercise is any exercise that causes you to breathe harder and your heart to beat faster in order to supply your muscles with enough oxygen to cover the extra demand. Aerobics directly exercises your heart muscle, strengthening your cardiovascular system and improving your bodys endurance. Aerobics lowers cholesterol and blood pressure, and burns calories for weight loss. Aerobics should include at least 30 minutes of Test your understanding. Put the number of exercise at least three times a the fitness category next to each exercise. Some may fit into more than one category. week. Popular aerobic exercises include: 1. Aerobic 2. Strength 3. Flexibility brisk walking. running. ___ 1. also called cardiovascular conditioning, aerobic dancing. swimming. because it strengthens the heart ___ 2. arm stretches Add your own favorites: ___ 3. brisk walking ________________________ ___ 4. calf stretches ________________________
___ 5. cross-country skiing ___ 6. helps prevent injuries ___ 7. helps prevent stiffness ___ 8. important for back strength Any exercise that forces your ___ 9. improves joint mobility muscles to work against ___ 10. increases bone density increasing amounts of ___ 11. increases your stamina resistance can be considered ___ 12. its good for your cholesterol count strength training. The most ___ 13. makes your heart beat fast common methods of building ___ 14. makes your heart work more efficiently muscle strength are lifting ___ 15. push-ups ___ 16. quadriceps stretch weights and using specially Answers: ___ 17. rowing designed resistance machines. 1. Aerobic: 1, 3, ___ 18. running 5, 11, 12, 13, Push-ups are an example of a ___ 19. shoulder roll 14, 17, 18, 23.strength-training exercise that ___ 20. sit-ups 2. Strength: 6, requires no special equipment. ___ 21. strengthens bones 8, 10, 11, 15, Strength training increases the ___ 22. strengthens muscles 20, 21, 22, 24. number of muscle fibers doing ___ 23. swimming 3. Flexibility: 2, the work and improves the ___ 24. weight lifting 4, 6, 7, 9, 16, 19

endurance of your muscles. It helps your muscles perform better at daily tasks. Increasing the size of your muscles also helps the body burn more calories at rest, a benefit for those who want to lose weight. Strength training also improves bone density and helps combat osteoporosis. Strength training should be done two or three times a week, with at least one day of rest between sessions.

3. Stretching for Flexibility

Flexibility measures a muscles ability to move over a wide range without stiffness or resistance. Flexible muscles are less likely to tear or strain than tight, inflexible ones. Stretches should be done slowly without bouncing and held for 20 to 40 seconds. Breathe normally during the stretch.

Warm Up/Cool Down

In addition to the three basic elements, every exercise session should include warm-up and cool-down periods. To prevent injury, warm up by starting out slowly for the first five minutes. Cool down for five to 10 minutes by gradually slowing down, walking around for a few minutes or doing some light stretches.

2. Strength Training

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