AEROBICS

WHAT IS AEROBICS?

• Aerobics is a system of exercise done with

accompanying music.
• Aerobics is a form of physical exercise that combines
rhythmic aerobic exercise with stretching and strength
training routines with the goal of improving all elements of
fitness.
• Aerobic exercises improve cardiovascular fitness,
respiratory capacity, and muscular endurance.
BENEFITS OF
AEROBIC
EXERCISES
BENEFITS OF AEROBIC EXERCISES
1. Aerobic exercise promotes strong and healthy bones.
– As you grow older, your bones tend to demineralize or lose calcium. They become
weak and brittle that fractures and breaks become a real threat. However, various
studies have shown that to some extent, bone strength is related to physical activity.
The bone, like the muscle, tends to get thicker the more it is used and exercised.

2. Aerobic exercise helps control physical and emotional stress.

– Outlook in life and self-concept. It brings about a feeling of well-being and satisfaction.
It helps reduce anxiety and depression.

3. Aerobic exercise helps improve intellectual capacity and increase

productivity.
– In general a fit individual can think, understand, remember, and respond more quickly.
BENEFITS OF AEROBIC EXERCISES
4. Aerobic exercise is a realistic way to lose weight and keep it off.
– It helps burn calories and excess body fats and at the same time helps maintain your
desired body weight.

5. Aerobic exercise provide significant protection from heart disease.

– Overweight and obesity increase the amount of LDL (low density lipoprotein) or bad
cholesterol in the blood. High cholesterol and thus lowers the level of LDL and
increases the level of HDL (high density lipoprotein) or good cholesterol. Hence
exercise eventually helps lower the risk of developing heart disease.
CARDIOVASCUL AR
RISK FACTORS
CARDIOVASCULAR RISK FACTOR
• A cardiovascular risk factor is a condition that is associated
with an increased risk of developing cardiovascular disease.

• The risk factors may be classified as those that cannot be

changed and those that can be changed, controlled or treated.
RISK FACTORS THAT CANNOT BE
CHANGED
1. FAMILY HISTORY
– If a first-degree blood relative has had coronary heart disease or stroke before the age of 55
years (male relative) or 65 years (female relative), you might be at risk of contracting the same
disease.
2. AGE
– Through the years the heart undergoes subtle physiologic changes even in the absence of
disease. The muscle of the aged heart may relax less completely between beats, and as a result,
the pumping chambers become stiffer and may work less efficiently.
3. GENDER
– Men are at a greater risk of heart disease than pre-menopausal women. Once past the
menopause, a woman’s risk is similar to a man’s. The risk of stroke, however, is the same for
both men and women.
RISK FACTORS THAT CAN BE
CONTROLLED, CHANGED, OR TREATED

1. Smoking 6. Physical inactivity

2. Drinking Alcohol 7. Obesity
3. Illegal drugs 8. Diabetes
4. Hypertension 9. Stressful living
5. High cholesterol
PRINCIPLE OF
BAL ANCE
PRINCIPLE OF BALANCE
• This principle encourages the right combination of proper diet, regular exercise,
and healthy lifestyle to attain well-being. It also applies to moderation in all
aspects of life.
• You can add Zumba and tae-bo and almost any other activity that will pump up
your heart rate to the level where, over a sustained period of time, beneficial
changes can take place in your cardiovascular system.
• At the center of any effective aerobic exercise program is the basic principle
of balance.
DIET
DIET
• Diet plays a crucial role in achieving and sustaining health
and fitness.
• In fact, without proper nutrition, you may not even have the
energy to participate in a regular exercise program.
• The condition of your body and the effectiveness of your
workouts are directly related to the quality and quantity of
the food that you take.
The principle of calorie
balance shows the relation
between exercise and diet.

Calorie balance is the

balance between the
calories from the food and
drinks that you ingest
(Calorie IN) and the
calories that you burn
through basic body
functions and exercise
(Calorie OUT). Calorie Balance: Calories IN = Calories OUT
DIET
• Your eating habits play very important role in the quality of
your life.
• Food is a source of nutrients and at the same time can be a
source of happiness and pleasure.
• A good balanced diet helps make and keep the body healthy
and fit.
• It also helps lower the risk of developing diet-related
chronic degenerative diseases as you age.
HYDRATION
HYDRATION
• Hydration is another essential factor in keeping the body fit and
healthy while preventing the development of kidney stones and bowel
cancers.
• Severe dehydration or when water losses are more than two percent
of body weight, can increase the pules rate and body temperature,
resulting in fatigue, apathy, and decreased performance.
• A fluid intake of two liters or eight glasses daily is recommended to
keep the body functioning efficiently.
• In addition to water and beverages, juicy and watery fruits and
vegetables as well as soups can keep you well hydrated.
OVERLOAD
PRINCIPLE
OVERLOAD PRINCIPLE
• The overload principle in exercise means that the body will adjust to the weight that
is placed on it.
• During physical activities the heart beats faster, the lungs work harder, and the
muscles take on more strain than they usually do.
• Hence you will find the first days of exercise so difficult that you experience various
body pains.
• Nevertheless, as you continue with the exercise, the body is able to adapt to the load
and overcome the stress.
• After some time you will be able to do the exercise with less effort than when you
started.
• Then you can eventually increase the load, growth, and development take place after
the workout, not during.
• Thus exercising every other day is effective to give the body time to adapt, rest,
recover, and develop.
REST AND
RECOVERY
REST AND RECOVERY
• Rest and recovery help the body reach its optimal level of development and
performance.
• During workouts you place demands on your body beyond normal, hence it
needs to rest and recover from the physiological changes that take place.
• Rest enables the body to repair and strengthen itself.
• Recovery allows it to replenish energy, repair damaged tissues, and remove
chemicals that build up as a result of cell activity during exercise.
• One way to achieve rest is through good sleep, which promotes physical and
mental health, including hormonal balance.
• Recovery can be achieved through diet and hydration, among others.
• Certain bad habits defeat your purpose to be healthy and fit.
BAD HABITS TO
BE AVOIDED
USING OF STEROIDS AND RECREATIONAL
DRUGS
• Anabolic steroids are synthetic hormones prescribed by doctors to treat
specific medical conditions.
• Other than this, their use for the purpose of enhancing an athlete’s performance
and strength is tantamount to cheating, prohibited by professional sports
organizations and medical associations, and punishable by law.
• Excessive and prolonged use of steroids may result in liver dysfunction and
career, sterility, unpredictable aggressive behavior, increased blood pressure,
coronary heart disease, kidney tumors, and even death.
• Recreational drugs such as marijuana, heroin, cocaine, ecstasy, opium, and
solvents are addictive.
• Excessive and prolonged use of these drugs may lead to abuse or addiction,
which in turn may cause both personal and family problems such as domestic
violence, crime, and relationship difficulties.
DRINKING ALCOHOL
• Excessive and uncontrolled intake of alcohol can lead to alcoholism,
dependence on alcohol, or alcohol abuse.
• It can impair judgment and sensibilities.
• It can cause gastritis (an inflammation of the stomach) or
malnutrition because the person loses interest in food.
• It can result in liver disorders and cancers of the liver, larynx,
esophagus, and tongue.
• It can alter a person’s normal living pattern and ruin relationships
and careers.
SMOKING
• Cigarette smoking entices boys and girls of your age as a form of
pleasure and as a symbolic passage to adulthood.
• However the bleak truth about smoking is that it increases the risks
for cancer and heart and respiratory diseases.
• Smokers have less endurance, poorer physical performance, and
increased rates of injury and complications from physical activity.