Aerobic exercise (often simply aerobics) is the set of physical exercises because of which there is a significant demand for oxygen by the muscles. Any type of exercise can increase oxygen demand by the body can be considered as aerobic. The term ” aerobic ” literally means ” that requires air to live ” and refers to the condition of the animal and plant organisms higher, for which the energy is essential for the survival obtained by chemical reactions able to use the oxygen present in air or dissolved in water.
By the term ” aerobic ” it is usual to understand a particular type of free exercises that is done in continuous movement, generally following musical rhythms brightly able to make the practice, as well as a prevention healthy for the body, also a time nice place to have fun and shape the body. During the activity is also involved in the anaerobic component, which is demonstrated by the fact that many exercises are carried out in conditions of apparent breath, a situation typical of anaerobic oxygen debt. The term is not entirely correct.
Health benefits of aerobics
To obtain benefits from aerobic exercise doctors recommend practicing it since childhood because it is during the period of growth that the body is able to assimilate most of the benefits. Physical activity for young people involves a skeletal structure more robust and thus a lower risk of bone fractures in old age.
The habit of performing aerobic exercise sessions should then be cultivated over time. That is, keeping the body always active to reduce or delay muscular atrophy. A good workout should include a regular exercise for at least 4-5 days a week, certainly well beyond the usually recommended 20 minutes (a total of at least 3 hours per week) and of sufficient intensity to stimulate sweating obvious.
The best results are obtained when the heart is subjected to high enough pace to around 80% of its maximum frequency values today verifiable through modern heart rate monitors. Although aerobic exercise is a highly recommended practice, it is necessary to perform a preliminary thorough checkup. It is essential that the doctor performs a sort of check-up of the state of the shape of the subject, in order to advise in the manner and pace appropriate to start and possibly increase the exercises, without thereby adversely potential damage.
Benefits of aerobics.
To be really useful to health, aerobics should affect mainly the large muscles of the trunk, upper body and legs and be continuously performed at the intervals shown above. If performed regularly, aerobic exercises are able to increase the resistance, encourage multiplication of blood capillaries, thereby increasing the blood supply to the cells.
Furthermore, they increase the size and number of mitochondria (intracellular particles delegated to energy production), improving the ability of cells to utilize oxygen and elevating the amount that the body can use in a certain period of time. Gradually, the body reaches a higher fitness, and cardiac conditions are progressing in parallel. The training means that, both during the effort both during the resting phase, the heart rate decreases and the heart muscle becomes stronger and more robust, increasing the stroke volume (amount of blood pumped with each beat).
The most important consequence is that the heart has to do less work in the end and still get the same level of efficiency. Among the benefits that you can also list, it must be said that aerobics helps considerably to lose weight, strengthens your muscles, while reducing cellulite and correcting the defects of posture, giving the body a more aesthetically pleasing appearance.
Practical advice and conduct a lesson aerobics.
To get the best results from the practice of aerobics you must have appropriate clothing, able to support the body without restricting movement or tighten it (the body fitting garment is recommended). The fundamental choice of shoes, which must be in a flat sole and high maximum of 2 cm (in exercises are used for both the tip of the foot, the heel) and the use of leg warmers to support the ankles, keeping hot and thus promoting the circulation blood. Usually every aerobic exercise is accompanied by music, which can both make fun of gymnastics that provide the pace needed to stimulate and coordinate movements.
Each sequence of exercises should be completed as soon as the song ends in such a way that at the beginning of the next one can start with a new exercise without interrupting the rhythm, the decisive factor if you want to get an acceleration of the exercises. You should also pay close attention to your breathing, made difficult by the rate at which it is subjected, especially for those in the early lessons and out of practice.
Expert’s advice to exhale when you run an effort and, conversely, to breathe in the process of muscle relaxation; actually, breathing should be as natural as possible. You can exploit the pauses between exercise and the other to go back to the condition of normal breathing. Each lesson includes respecting an early stage of heating, hopping gradually up to make subtle movements of trunk flexion and rotation. Subsequently, the pace of the exercise’s increases, ultimately reaching the maximum possible speed, then going to slow down slowly, but without the movement to abruptly stop.
Aerobic gymnastics and other sports. Aerobic exercise can be a viable alternative to other aerobic sports for those who prefer to exercise indoors. Typically, the degree of training of the subject is lower than that obtainable with other activities such as running or cycling because the pauses between exercise, and the other reduces the real working time and the need for good coordination prevents the achievement of efforts almost- ceilings.
Interesting so it can be the combination of aerobics in the winter aerobic sport to another during the summer.
