Aerobics

Exercise
 Aerobics
Aerobics mainly refers to a
series of fun, rhythmic, large
muscle exercises

Considered to be an advanced
form of total body exercise
 Aerobics

It is a type of cardiovascular exercise

that enhances muscle coordination,
strength, and mobility.

 It includes variety of structured

movements that increase your heart
rate, and make the blood and oxygen
flow more quickly in the body.
Two Categories

High – Impact Aerobics

And
Low - Impact Aerobics
 Low – Impact Aerobics

• less intense forms of activity

that generally leave one foot
on the ground

• exerts less stress on the feet

and joints when you land
Low - Impact

• It involves a smaller risk of

injury

• It involves exercises like

walking, step aerobics,
bicycling, etc.
Low - Impact

• It is good for pregnant woman,

older people, patients
recovering from injury
 High - Impact Aerobics

• is continuous, high energy activity that

involves movements which take both of the
exerciser's feet off the floor simultaneously

• It involve energetic use of large muscle

groups over a short span of time, typically
for the purpose of weight loss
High - Impact
• It elevates the heart rate and can
burn several hundred calories in an
hour.

• It is basically done with an aim of

improving cardiovascular fitness and
controlling body weight.
High - Impact
• Moves primarily include fast-
paced walking, running and
jogging, jumping and stretching,
aerobic dancing, kick boxing, etc.
 Low-Impact Aerobics High - Impact Aerobics
Less Intense -One foot High Intense - Both feet
on the floor off the floor
Body Weight Control Body Weight Loss
It is good for pregnant energetic use of large
woman, older people, muscle groups
patients recovering from fast-paced walking,
injury running and jogging,
walking, step aerobics, jumping and stretching,
bicycling, etc aerobic dancing, kick
boxing, etc.
 Movements in Aerobics
Basic Step
- Stand with your feet hip-width apart, toes
pointing forward in front of the step. Lift your
right foot onto the step, and then follow with
the left. Step back down with your right foot and
follow with the left.
Basic Step
 Step Touch
- basic aerobic dance step that involves gently
stepping from side-to side, usually to a music
rhythm or beat. Begin moving your arms more
dramatically back and forth, and then bring them
in front of you slightly to intensify your workout.
Step Touch
 Step Out
• Pump up your aerobic activity with step outs.
Instead of moving from side to side, stay in one
spot with your legs separated a bit, and
alternate your weight back and forth on one
leg at time while rhythmically tapping the
opposite foot lightly on the ground. Keep this
movement going for a few minutes and
continue to mix in step touch movements. Also
continue to move your arms back-and-forth.
Step Out
 V Step
A V-step forms the letter "V" with your feet as you step
up wide on the bench and then down.
This move is done in 4 counts:
1. Step up on the bench with the lead foot, as wide as
possible.
2. Step up on the bench with the other foot, as wide as
possible.
3. Step down backwards to the floor with the lead foot.
4. Step down backwards to the floor with the other
foot.
 Heel Back
• Move from step outs to heel backs. Instead of
tapping alternate feet on the ground, begin
lightly kicking your lower leg and foot upward
behind you. It’s not necessary to kick the
entire leg behind you. Heel backs are similar
to alternating hamstring curls. Repeat for one
or two minutes, continuing to breathe and
move your arms in rhythm with your leg
movements.
 Health Benefits
• Improves your circulation and helps your body use
oxygen better
• Increases energy
• Increases endurance, which means you can workout
longer without getting tired
• Helps reduce the risk of developing heart disease
• Helps reduce the risk of developing diabetes
• Helps reduce body fat
• Helps you reach and maintain a healthy weight
• Helps reduce stress, tension, anxiety and depression
• Improves sleep
• Keep excess pounds
Combined with a healthy diet, aerobic
exercise helps you lose weight and keep it off.
• Increase your stamina
Aerobic exercise may make you tired in the
short term. But over the long term, you'll
enjoy increased stamina and reduced fatigue.
• Ward off viral illnesses
Aerobic exercise may activate your immune
system. This may leave you less susceptible to
minor viral illnesses, such as colds and flu.
• Keep your arteries clear
Aerobic exercise boosts your high-density lipoprotein
(HDL), the "good," cholesterol, and lowers your low-
density lipoprotein (LDL), the "bad," cholesterol. This
may result in less buildup of plaques in your arteries.
• Boost your mood
Aerobic exercise may ease the gloominess of
depression, reduce the tension associated with anxiety
and promote relaxation.
• Stay active and independent as you age
Aerobic exercise keeps your muscles strong, which
can help you maintain mobility as you get older. Aerobic
exercise also keeps your mind sharp. At least 30
minutes of aerobic exercise three days a week appears
to reduce cognitive decline in older adults.
• Reduce your health risks 
 Aerobic exercise reduces the risk of many conditions,
including obesity, heart disease, high blood pressure,
type 2 diabetes, metabolic syndrome, stroke and certain
types of cancer. Weight-bearing aerobic exercises, such
as walking, reduce the risk of osteoporosis.
• Manage chronic conditions
Aerobic exercise may help lower blood pressure and
control blood sugar. If you have coronary artery disease,
aerobic exercise may help you manage your condition.
• Strengthen your heart
A stronger heart doesn't need to beat as fast. A
stronger heart also pumps blood more efficiently, which
improves blood flow to all parts of your body.
 Let us make aerobic exercise and aerobic
dance as part of our daily physical
activities. This activity covers the
enhancement of our vital systems.
Let us give much importance to our health
and safety as our body serves as temple of
our dear Lord.
Thank You for
Listening

 Group Activity
Create a Low-mpact exercise

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