The Republic of the Philippines

Bulacan State University

Sarmiento Campus
City of San Jose Del Monte, Bulacan

What Is Aerobic Exercise?

Aerobic exercise involves physical activity that increases your breathing and heart rate to
fuel your body with oxygen-rich blood. Aerobic exercise helps strengthen your heart
muscle, improves your lung function, and increases circulation and healthy blood flow
throughout your body.
What Is Aerobic Exercise?
Aerobic means “with oxygen,” so aerobic exercise is any physical activity that involves
increased amounts of oxygen throughout your body. As you exercise, your muscles
require increased oxygen to contract for a prolonged period.
With aerobic exercise, cells undergo cellular respiration, in which oxygen and other
molecules are converted into adenosine triphosphate (ATP), the primary energy source
for cells.1
Your heart rate will increase to pump more oxygen-carrying blood throughout the body to
supply more oxygen to your muscles. Your breathing rate will also increase to bring more
oxygen into the body and the bloodstream. Because aerobic exercise requires increased
functioning of your heart and lungs or cardiovascular system, aerobic exercise is often
called cardiovascular exercise, or “cardio.”
Aerobic vs. Anaerobic Exercise
Aerobic exercise, or “with oxygen,” requires increased oxygen to supply working muscles
over a prolonged period, while anaerobic training, or “without oxygen,” involves short
bursts of activity in which muscles are fueled by the breakdown of their energy stores.

Benefits of Cardio
Cardio, or aerobic exercise, is extremely beneficial for maintaining the healthy functioning
of your entire body. Regular cardiovascular exercise can:2
 Improve heart function and lower resting heart rate
 Improve lung function
 Improve oxygen supply throughout the body
 Improve circulation
 Decrease high blood pressure (hypertension)
 Decrease inflammation throughout the body
 Improve mood and energy
 Decrease risk of developing conditions like diabetes, heart disease, and stroke
 Lower your blood sugar
 Lower high cholesterol and triglycerides
 Increase weight loss

Examples of Aerobic Exercise

Aerobic exercises are generally any exercises that get your body moving for a prolonged
period of time, such as:
 Walking
 Jogging
 Running
 Hiking
 Bicycling
 Swimming
 Jumping rope
 Dancing
 Stair climbing
 Rowing
 Playing sports

Aerobics is a form of physical exercise that combines rhythmic aerobic

exercise with stretching and strength training routines with the goal of improving all
elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). It is usually
performed to music and may be practiced in a group setting led by an instructor (fitness
professional), although it can be done solo and without musical accompaniment. With the
goal of preventing illness and promoting physical fitness, practitioners perform various
routines comprising a number of different dance-like exercises.
Formal aerobics classes are divided into different levels of intensity and complexity and
will have five components: warm-up (5–10 minutes), cardiovascular conditioning (25–30
minutes), muscular strength and conditioning (10–15 minutes), cool-down (5–8 minutes)
and stretching and flexibility (5–8 minutes).
Aerobics classes may allow participants to select their level of participation according to
their fitness level. Many gyms offer different types of aerobic classes. Each class is
designed for a certain level of experience and taught by a certified instructor with a
specialty area related to their particular class.

WHAT ARE THE DIFFERENT TYPES OF AEROBIC

EXERCISES?
The most appropriate aerobic exercise routine depends upon your current fitness level.
Since these routines are intense and push more oxygen through your organs than normal,
it makes sense to understand the different types of aerobic exercises before jotting down
a daily schedule for yourself. Hereare the different kinds of aerobic exercises.

1. LOW -IMPACT AEROBIC EXERCISES

Low impact aerobic exercises are among the most common and widely used form
of aerobic exercises. These are designed for those who cannot easily participate in high
intensity workout regimens but want to stay active and fit with aerobic exercises.
These exercises rely on rhythmic movements rather than intense workouts and are
perfect for people with poor health conditions.
In general, senior citizens, pregnant women, obese people stick to low impact aerobic
exercises and slowly make their way towards high intensity workout sessions.
These are also good for people who are only looking to take care of their weight and
calories and are not looking to get buffed up.
These also help senior citizens regain their joint movements and flexibility, as these use
body’s natural movement for workout.
In general, low impact exercises consist of slow movements where the foot is always in
contact with the floor.

2. WATER AEROBICS
You must have heard this term at least a few times in your life. Well, water -based
aerobics help take care of your body but also suitable for the hot summer season.
It may look like people are merely splashing around in the water, but water aerobic
exercises are specifically designed to uplift your immune system, cardiovascular health
and allow you to have fun during the hot season.
Water aerobics can help burn any excess weight from the body and also help you build
inner strength while moving around in the water. According to health professionals, water
aerobics is perfect for people who have arthritis or joint related issues.
These exercises help you tone up the muscles in your legs and hips, which can also help
enhance your cardiovascular fitness and cardio respiratory health.
According to health professionals, only 30 minutes of water aerobics can help you burn
more than 300 calories.

3. STEP AEROBICS
Step aerobics is a realtively younger form of aerobic exercises, and it may be the most
fun as well. Step aerobics is performed along with music, and you move your hands
and muscles around according to the music to burn any extra fat from your body.
As you progress and learn more about step aerobics, you can start increasing the height
of your steps from four inches to ten inches depending upon your balance and
coordination.
You perform dance steps and move up and down on the steps against gravity and slowly
burn your excess calories while moving your muscles around in the air.
This way, you imitate walking up and down the stairs while performing dance steps to
enhance your cardiovascular health and respiratory fitness further. This is the perfect
combination of stair climbing, dancing, and aerobic exercises.

4. DANCE AEROBICS
Dance aerobics is for those who hate mundane workout sessions and want to add a touch
of elegance, flair, and panache to their exercise routines.
As obvious from the name, dance aerobics consists of dance movements and exercise
routines that perfectly match the music. This way, you can burn excess fat, take care of
your cardiovascular health and still have fun.

One of the best things about dance aerobics is that you can perform these indoors and
your home without the need for a professional trainer.
Furthermore, you can do these exercise throughout the year without any season
restriction.
Professionals recommend patients with orthopedic problems to indulge in dance aerobics
to slowly regain their lost flexibility and move towards highly intense workouts sessions.
These sessions can also help you enhance your endurance and stamina and uplift your
cardio respiratory fitness without any issues.

5. SPORTS AEROBICS
Sports aerobics is the perfect combination of aerobic movements and gymnastics
elements. Sports aerobics offer less risk than gymnastics without sacrificing the integrity
of the aerobic exercises.
Therefore, these exercise routines are perfect for kids and preteens who are looking to
get into gymnastics but are afraid of getting hurt in the process.

These workout sessions will help them get fit and active and train them to move towards
gymnastics in the long run.
Sports aerobics is considered a high intensity movements as it involves a lot of jumping
around and dancing to music.

BASIC AEROBIC STEPS

LOW IMPACT MOVEMENT

FEET MOVEMENT ARM MOVEMENT

MARCH SWING ARM
STEP POINT PUNCH
HEEL PRESS BICEP CURL
SIDE STEP ARMS UP
DOUBLE SIDE STEP LATERAL RAISE
WALK FORWARD ARM PUSH
DIAGONAL WALK ALT BICEP CURL
KNEE LIFT ARM PULL DOWN
DOUBLE KNEE LIFT ARMS PUSH TO THE SIDE
LUNGES ALT. PUSH /UP/DOWN
LEG CURL ARM CROSS
DOUBLE LEG CURL
V STEP V- ARM
GRAPEVINE SIDE UP/SIDE DOWN
STEP TOE BOTH ARMS DIAGONAL PUSH
MAMBO L- ARM

Aerobic Exercise: Benefits, Examples and How to Get Started (verywellhealth.com)

ttps://aerobicsstepper.com/different-types-of-aerobics/