| The name aerobics for a specific genre of exercises | | | | According to American College of Sports Medicine, |
| is derived from the word 'aerobic', the literal meaning of | | | | aerobic exercises done three times a week for at |
| which is 'in the presence of oxygen'. Any physical | | | | least 20 minutes at 60% of the maximum heart rate |
| activity that places on the body an increased demand | | | | suffice for increasing the fitness level of an average |
| for oxygen in a moderate, continuous, rhythmic and | | | | person. For better and faster results, one can exercise |
| steady manner constitutes an aerobic exercise, for | | | | more often and for longer duration (say, 40-45 |
| example, walking, jogging, cycling, or any other activity | | | | minutes), but definitely not harder than 60% of |
| that employs large muscle groups. | | | | maximum heart rate. |
| Aerobic exercises can be of two types: low-impact | | | | Aerobics increase the basic metabolic rate. Your |
| and high-impact. Low-impact exercises include | | | | metabolic rate is dependent on age, gender, the ratio |
| swimming, walking, cycling, rowing, while high-impact | | | | of muscle to fat in the body, and the physical activity |
| exercises include jogging, skipping, jumping jacks, stair | | | | level. Incorporating some muscle-toning exercises (e.g., |
| climbing, etc. The low-impact ones are more suitable | | | | light weights lifting) into your aerobics workout program, |
| for pregnant women, senior citizens, and people with | | | | two to three times a week, can bring about magical |
| low fitness levels, as they do not injure the knees and | | | | results. The more lean muscle mass you have, the |
| other joints. | | | | faster your metabolism, and the faster is the process |
| Variations of Aerobic Exercises | | | | of burning fat. |
| In addition to these regular aerobic exercises, | | | | Conclusion |
| indigenous variants have come up that eliminate the | | | | Working out requires both time, commitment, and lots |
| monotony factor and make exercising an interesting | | | | of patience. However, if you overcome the initial |
| fun activity, for example, aerobic dancing, which is | | | | obstacles and are able to incorporate an exercise |
| usually done in groups. The latest craze in aerobics is | | | | program into your daily life, exercising becomes a habit |
| Zumba, a combination of regular aerobics and Latin | | | | and you look forward to experience the high that |
| dance. | | | | exercise delivers. |
| Kickboxing, which combines martial arts kicks and | | | | The optimum duration of aerobic exercise depends on |
| punches into a high-intensity aerobic workout, is | | | | the purpose for which you are doing it. If you are not |
| another favorite form of aerobics. | | | | overweight and are looking simply to improve your |
| Aerobic exercises performed inside a water pool | | | | cardiovascular health, then 20 minutes, thrice a week |
| constitute water aerobics, and are low-impact in | | | | suffices. But if you want to loose weight substantially, |
| nature. Water aerobics can include kicks, jumping | | | | then 30-40 minutes of aerobic activity, 5 times a week, |
| jacks, strides, knee lifts, and virtually everything that | | | | in combination with a muscle-toning program will |
| one can do outside water. | | | | definitely work out much better. |
| Health Benefits | | | | Summary: |
| Incorporating aerobics into your lifestyle can make a | | | | Incorporating an aerobic exercise program into your |
| drastic difference to your fitness level. Increased | | | | lifestyle offers many health benefits. It helps to raise |
| fitness implies that you burn more calories compared | | | | your fitness level, decreases your body mass index, |
| to a sedentary person even during sleep. During | | | | decreases blood pressure, improves the lipid profile, |
| aerobics the muscles should be made to work hard | | | | relieves anxiety and tension, and lastly, makes you look |
| enough to require lots of oxygen, but not so hard as to | | | | fabulous due to toned muscles, improved posture and |
| push the heart beyond its capacity to deliver it. | | | | increased flexibility. |