What is Aerobics?

• 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.
 BENEFITS OF AEROBIC EXERCISES
 Improves circulation and helps your
body use oxygen better.
 Increases energy.
 Increases endurance (means you can
work out longer without
getting tired)
 Helps reduce the risks of developing
chronic diseases.
 Helps reduce body fat and maintain a
healthy weight.
 Helps reduce stress, anxiety and
depression.
 EQUIPMENTS

Floor Mats Bicycle Trampolines

Ropes Dumbells Ball

Guidelines for Aerobic
Exercise
 FREQUENCY
• Always consider the
number of aerobic exercise
sessions per week.When
doing cardio exercises,
especially to lose weight,
frequency is an important
factor to make it more
effective.
 INTENSITY
• To be effective, aerobic exercises
should be done in moderate
intensity, that is, our heart rate
should be 60 to 80% of our
maximum heart rate.First,
determine the target heart rate by
getting the maximum heart rate
and the recommended heart rate
range. This will then tell how hard
we should exercise during our
training.
 TIME

• More time spent doing aerobic

exercises means more calories
burned and an increase in
endurance. We can at least do 20
minutes per session at first, then
gradually increase it to 60 minutes.
 TYPE

• Running, jogging, sprinting,

swimming, and playing contact
sports such as basketball are some
activities that we can do to
improve our heart rate. It is also
important to try different exercises
and activities to avoid boredom.
MUSCLE STRENGTHENING
ACTIVITIES
• Muscle strengthening activities are exercises in
which groups of muscles work or hold against a
force or some weight.
• Muscle strengthening activities help build
good muscle strength. When muscles do more
work, it becomes stronger.
BONE STRENGTHENING
ACTIVITIES
• Bone growth is stimulated by physical stress
brought about by physical activity. As skeletal
muscles contract, they pull their attachment on
bones causing physical stress. This consequently
stimulates bone tissue, making it stronger and
thicker. Such bone strengthening activities can
increase bone density throughout our
skeletal system. This is called bone hypertrophy.
 PHASES OF AEROBIC EXERCISE
a. Limbering Exercises- stretching movements are
performed to improve flexibility of the body.
b. Warm-up Exercises- prepare different parts of the body for
complicated movements
c. Aerobics Dancing Routine- a continuous movement that
will last for about 30 minutes, which will strengthen the
heart and blood vessels.
d. Cool down- it is the last phase of the workout wherein slow
movements are performed to relax the tired muscles
gradually.
 History of Aerobics
• The concept of aerobics stems
from a book published in 1968,
written by Dr. Kenneth Cooper. In
the book, Dr. Cooper explains that
aerobic exercise helps prevent
disease. He explains that in order
to live a healthy life, you must
exercise regularly.
 History of Aerobics
• Jacki Sorensen is credited with taking Dr.
Cooper's knowledge and synthesizing it
into fun and effective aerobic workout
routines. Sorensen started by teaching
dance classes and slowly grew those
classes into choreographed workout
routines. Incorporating dance made the
workouts more interesting than simply
pedaling a bike or running on a
treadmill.
Here are a few examples of Aerobic
Activities :

Skipping Jogging
rope

Playing Cycling
sports
Thank you
for your
attention!