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Content

ð Components of an Aerobic Class

ð Specific Aerobic Activities

ð Benefits

ð Requirements

ð Limitation

 

Generally we know aerobic training is a exercise which improves our cardiovascular system. And very well known exercise for weight loss. Aerobic exercise, oxygen be brought in by the lungs and transferred to the blood vessels. There are oxygen rich blood pumps by the heart to the muscle. The muscle concentration is utilized by oxygen. The body becomes more efficient at processing oxygen by doing aerobic activity regularly. There are many exercises including aerobic activity. In fact any exercise which unites large muscle group, increases heart rate breathing rate. Increases body temperature is aerobic in nature.

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  A. Components of an Aerobic Class

 Well, everyone knows that aerobic classes are generally one hour in length. The class should be conducted according to the result of the heart check. Then heart rate should be checked again to assure a rate of less than 120 bpm.

A instructor should be adjusted the aerobic class as follow:

·      The warm-up should be last about 10 minutes

·      Type of limbering exercise to be composed to supply a core temperature increases

·      After that the lower body stretching should be done for about 5 more minutes

·      Then the aerobic segment should adjust last about 25 minutes and should increase gradually in strength and complexity.

·      Finally do 10 minutes stretching

 

         B.  Specific Aerobic Activities

 There are some aerobic activity in the following:

·      Running

·      Stair master

·      Stationary bicycle

·      Swimming

·      Walking

·      Marching

·      Jogging

·      Rowing

·      Dancing

·      Kickboxing

·      Cross country sking

·      Jumping Jacks

·      Skipping

·      Bur pees

·      Mountain-climber

·      Jumping squat

·      Elliptical trainer

 

           C.  Benefits

        ·      Fitness level gains are determined by frequency,                        intensity and duration of the aerobic exercise.

        ·      Increase cardio respiratory and cardiovascular function

·      Strengthens  heart and lungs

·      Improves circulation by decreasing cholesterol build up

·      Improves psychological disposal and reduces stress levels

·      Increase BMR( basal metabolic rate)

·      Improves balance and posture

·      Increase blood oxygen level

·      Great for weight loss

·      Reducing capability for injury

·      Increase flexibility

·      Reduce blood cholesterol level

·      Decrease the risk of Osteoporosis

·      Improve the stroke volume

·      The best exercise to burn extra belly fat

·      Reduce risk of obesity

 D. Requirements

 According to the American College of sports Medicine (ACSM), anyone should do from 20 to 60 minutes in each session and be performed 3 to 5 days per week at an intensity level measured by heart rate (60%-90%).

Important questions for people's enquiry:

👉👉👉👉We can do aerobic exercises morning and evening both

According to expert , you should perform  cardio workout for 35 to 55 minutes, which will give you a healthy result. In this time period, you can add even more 3-4 other exercises. So, you can do cardio either morning or evening.

 👉👉👉👉Can I do four day yoga and two day cardio in a week?

According to expert , anyone should not do cardio more than 3 days a week. doing cardio  for 3 days in your body also helps fat loss.

👉👉👉👉Aerobic exercises in gym allowed or not

Aerobic exercise or cardio exercise anywhere we can do, whether it's gym or home . Gym has plenty of machine to do cardio exercises like exercise-bikes,treadmill, step-machine, rowing-machine etc. and running, spot jogging, jump rope at home or in the park

    E.   Limitation

 If sessions should last greater than one hour increase the risk of injury due to fatigue.

The body does not get a chance to fully recover by increasing frequency of exercise. It can reduce the body’s capability to defend itself against illness.