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Aerobic Exercises

Aerobic exercises involve moderate intensity physical activity with repetitive movements performed for an extended period of time. Zumba is a popular aerobic exercise that incorporates dance moves to music and includes elements like hip hop, salsa, and lunges. A good aerobic session includes a 5-10 minute warm up, 20 minutes of exercise at 70-80% max heart rate, and a 5-10 minute cool down. Benefits of aerobic exercise include improved cardiovascular health, lower blood pressure, reduced body fat, and increased HDL cholesterol. There are basic divisions of movement including locomotor movements like walking and running and non-locomotor movements like twisting and bending.

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1K views10 pages

Aerobic Exercises

Aerobic exercises involve moderate intensity physical activity with repetitive movements performed for an extended period of time. Zumba is a popular aerobic exercise that incorporates dance moves to music and includes elements like hip hop, salsa, and lunges. A good aerobic session includes a 5-10 minute warm up, 20 minutes of exercise at 70-80% max heart rate, and a 5-10 minute cool down. Benefits of aerobic exercise include improved cardiovascular health, lower blood pressure, reduced body fat, and increased HDL cholesterol. There are basic divisions of movement including locomotor movements like walking and running and non-locomotor movements like twisting and bending.

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© © All Rights Reserved
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AEROBIC EXERCISES

AEROBIC EXERCISES
Is a physical activity performed with
moderate intensity, with a lot of
repetitive movements done within a long
period of time.
ZUMBA
Zumba involves dance and aerobic movements
performed to energetic music. The choreography
incorporates hip
hop, soca, samba, salsa, merengue and mambo. Squats
and lunges are also included.
Zumba Fitness, the owner of the Zumba program, does
not charge licensing fees to gyms or fitness centers.
GOOD AEROBIC SESSION
-Warm-up activity 5 – 10 minutes that elevates the
heart rate to 50% - 60% maxHR
-Dynamic stretching routine for at least 20
minutes at 70% - 80% maxHR
- Cooldown routine of 50% - 60% maxHR
BENEFITS OF AEROBIC EXERCISES
1. Increased maximal oxygen consumption
2. Improved cardiovascular function
3. Improved cardiorespiratory function
4. An increase of blood supply to the muscles
and increase in the ability to use oxygen
BENEFITS OF AEROBIC EXERCISES
5. Lower levels of blood pressure.
6. An increase in the threshold for the
accumulated lactic acid
7. An increase in HDL cholesterol
8. A reduction of body fat
BASIC DIVISIONS OF MOVEMENT

LOCOMOTOR MOVEMENTS – movement in-


space as one goes from one place to another

NON-LOCOMOTOR / AXIAL MOVEMENT –


movement done in a stationary or fixed base
LOCOMOTOR MOVEMENTS
 WALK - a regular pace of the feet. A simple transfer of the weight from one
foot to the other.
 RUN – a fast walk or increased speed in walking by lifting the foot off the contact
floor or ground
 HOP – with the weight of the body on one foot spring on that foot
 LEAP – with the weight of the body on one foot, spring on one foot and land on
the other foot.
 SLIDE – a full contact of the foot on the floor by gliding
 GALLOP – a combination of a step (full transfer of weight on one foot) and a cut
by the transfer of weight to the other foot
 SKIP – combination of a step and a hop on a fast tempo
 JUMP – a spring on one or both feet but always land on both feet.
NON – LOCOMOTOR
MOVEMENTS
 EXTENSION – straightening or stretching of a body part from a joint
 FLEXION – a contraction or shortening of body parts from a joint
 ROTATION – turning, twisting or circling around the axis
 PENDULAR – a similar movement of a pendulum
 PERCUSSIVE – movement of striking, hitting, pulling or pushing
 VIBRATORY – the shaking of body parts or beating movements that
produces vibrating
 SUSTAINED – a smoothing flowing movement contained in a
balanced position
HOW TO DESIGN A SIMPLE
WORKOUT PROGRAM
1. Warm up - 5 to 15 minutes
2. Stretching routine - 5 to 10 minutes
3. Aerobic exercises - minimum of 20
minutes
4. Cooldown phase - 2 to 3 minutes
5. Cooldown stretching routine - 5 to 10 minutes

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