Aerobic Exercises
Aerobic Respiration, biochemical process in living things whereby sugars and similar substances, resulting from the digestion of food, are broken down in the presence of oxygen to produce water, carbon dioxide, and energy. "Aerobic" means "with oxygen". sugars and oxygen react together to produce carbon dioxide and water with the release of chemical energy. In biology, the term "respiration" is also used for the physical process of breathing in animals, and for the general chemical process in animals, plants, and microbes of obtaining oxygen from the surrounding air or water.
Exercise requiring mainly stamina is carried out through by aerobic activities, such as running and swimming. These exercise the large muscle groups at a level that is not too intense to keep up for 20 minutes or more: for example, a run rather than a sprint. This type of exercise increases the demand on the oxygen carrying capacity of heart, lungs, and circulation, which gradually adapt and give greater endurance.
Exercise is now also known to be a major contributor to health and can improve the body in three ways: through increased stamina; more efficient heart, lungs, and circulatory system, improved muscle tone, through enhanced strength; and more supple joints. It is also essential to prevent obesity and to help control weight.
Aerobic training also measurably reduces risk factors such as obesity (when combined with healthy dietary habits); lowered immunity; high levels of blood cholesterol, particularly lowdensity lipoproteins; high blood fat levels; thrombosis; and irregular heart rhythms.
Although research found that a high level of fitness was not necessary to gain most of these health benefits, some moderate
exercise was regarded as far better than none. The results indicated that exercise was best taken in sessions as short as eight minutes, rather than all in one long session.. These two conclusions are leading to the setting of new, more modest, targets for public health campaigns worldwide.
To gain a satisfactory level of health, it is thought that a total of at least 20 minutes per day, most days, of moderate exercise, or, alternatively, enough exercise to bum around 200 calories (837 joules) a day, is required. This total can be built up from several short sessions. Regular exercise is preferable to occasional intense sessions. It therefore helps to choose something that is enjoyable, and that can blend into daily life. Typical are walking and cycling instead of using a car, and using the stairs instead of the lift. It has been recommended that young people, particularly, should aim to do more than the minimum amount of exercise.
Types of Activities
1 Slow continuous jogging for 15 to 20 minutes without
rest in between and without any change in speed. This
will slowly demand the body for more oxygen and
through continuous breathing more oxygen is supplied.
The breath rate is increased and the steady supply of
oxygen is ensured. If the activity is done daily, the
activity becomes easier and the duration of such activity
can be increased. Due to more oxygen demand, the
heart rate is also increased and the cardiac output is
enhanced.
2. Skipping for about 200 counts, then resting till the heart
rate comes to a bit above normal, then continuing it for
another 200 counts, is also an aerobic activity which
gives the benefit of the slow continuous running.
3. Running up and down a staircase for a stipulated time
also works out as an aerobic activity.
4. Combination of exercises for music for about 20 minutes
a day will ease the pain and as it is done in a group the
severity of the action will be lowered. Looking at others
and doing in coordination for music will definitely
augment the ability of a person to do any task with
ease and without any undue fatigue.
Dance is an effective means of losing weight. This is a secret that not too many people know. It might take a few months but you not only lose weight but get fit too. Don't get selfconscious - there is no right or wrong. You are there to have fun. Dancing also helps relieve stress and because it is a social activity you have the opportunity to make more friends. So just get out there and get grooving.
Aerobic might not be up your street and weight training might make you go pale. Walking is good for your health, but you might find it boring. So have you tried dancing? Studies now show that dancing is even better than aerobics or even a brisk walk. Just check out how many more calories you burn, if you dance rather than walk.
Walking, even at a pace between 2.5 and 4.5 miles per hour bums up to 3 15 calories per hour. In dancing you can burn up to 385 calories an hour. And an element that definitely makes dancing more enticing - FUN. Dancing combines elegance and grace and you can keep yourself fit too. Experts agree that the right amount of dancing, on a regular basis, can burn the same amount of calories, and stimulate cardiovascular activity to the same extent as an intense twiceweekly aerobic workout.
Contrary to what many think, dancing doesn't require a minimum fitness level. Even with those with two left feet can get swinging. Dancing, unlike certain other methods of exercise, doesn't require the doctor's consent in case you have a certain health condition. It is safe and easy. So just get out there and get grooving.
All the above activities are not common for all. As individual abilities and interests are unique, and individuals only feel the limitations, they should choose such activities that are very suitable to them. The individuals determine maximal ability no one should force them into any specific pattern and generalized system.
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