College for Research & Technology of Cabanatuan

Burgos Avenue, Cabanatuan City 3100

Tel. 463-2735 463-2697 600-2200 e-mail: crt.cabanatuan@gmail.com

AEROBIC EXERCISE FOR

HEALTH FITNESS
WHAT IS AEROBIC EXERCISE???
Aerobic Exercise refers to the exercise which is of moderate intensity, undertaken for a long duration. Aerobic means
“with oxygen” and refers to the use of oxygen in muscle’s energy-generating process. The objectives of Aerobic Exercise is
for cardio-respiratory endurance.

An effective exercise should involve:

 WARM–UP – 5 to 10 minutes: Intensity: 50% to 60% of maximum heart rate.
 EXERCISE – 20 minutes: Intensity of 70 -80% of maximum heart rate.
 COOLING DOWN – 5 to 10 minutes: Intensity: 50% to 60% of maximum heart rate.

The American College Sports Medicine (ACSM) defines aerobic exercise as “an activity that uses large muscle
groups, can be maintained continuously, and is rhythmic nature.”

HISTORY:
 KENNETH H. COOPER – an exercise physiologist of the US Air Force. He considered as the Father of Aerobics 1982.

BENEFITS OF AEROBIC EXERCISE ACCORDING TO COOPER:

1. Promotes strong and healthy bones.
2. Helps control life’s physical and emotional stresses.
3. Improves intellectual capacity and increases one’s productivity.
4. Aids in natural way of losing weight and keeping it off.
5. Provides significant protection from heart disease
6. Promotes better and more effective sleep.

Aerobics – was published in 1969, and included scientific exercise programs using running, walking, swimming and
bicycling. The book came at fortuitous historical moment, when increasing weakness and inactivity in the general
[population was causing a perceived need for increased exercise. It became a best seller.

BASIC STEPS IN AEROBICS

AXIAL MOVEMENTS
These activities are done in place, feet slightly apart and hips are moving in time with the music.
o ARM CIRCLING – Circle arms forward from the shoulders with hands as if pushing an objects.
o SCISSORS – cross extended arms in front and do the scissors moving arms gradually upward. Repeat this
movement gradually moving downward.
o ARMS THRUSTING (CLOSED FIST) – Thrust right and left arms alternately forward and sideward. Repeat
thrusting arms upward alternately.
o Hands Push – with fingers pointing upward, push hands alternately upward, forward and downward.
o ELBOW JERK – with both arms bent on chest, push right elbow sideward right twice 2cnts. And left elbow
sideward left 2cnts.
o OPPOSITE SWING – with knees slightly apart, twist upper body from the waist to the left as you swing extended
arms to the right. Repeat twist to the right and swing arms to the left.
o ELBOW-HIP TOUCH – push right hip to the right elbow touching hip. Repeat the same to the left, elbow touching
left hip.

DANCE STEPS WITH SUGGESTED ARM MOVEMENTS:

o CLOSE POINT – step, close to the right 2 times, arms bending upward and stretching downward right on each
count. Repeat to the left.
 College for Research & Technology of Cabanatuan
Burgos Avenue, Cabanatuan City 3100
Tel. 463-2735 463-2697 600-2200 e-mail: crt.cabanatuan@gmail.com

o STEP POINT – Step left foot in place, point right foot sideward right as you bring both arms obliquely upward
left. Step right foot in place, point left foot sideward left as you bring both arms obliquely upward right.
o STEP AND CROSS KICK – Step right foot slightly to the right, arms in reverse T position, crosskick left leg across
the right foot as you fling arms obliquely upward left. Repeat the same movement with the left food and fling
arms in opposite direction.
o TWIST – Standing with one foot forward, twist body forward and backward.
o TINIKLING IN AND OUT – Jump twice, feet together. Jump once feet apart. Repeat 8 times more.