Aerobic Exercise

Clyde Justine S. Villajin

 Aerobics
“Cardio” in gym Lingo
Any activity that you can
sustain for more than just a
minute while your heart, lungs,
and muscles work overtime.
Top (5) exercises that provide
the Maximum Aerobic Benefits
Cross-Country Skiing
Swimming
Running or Jugging
Outdoor Cycling
Walking
Advantages and Disadvantages of
Aerobics
Clyde Justine S. Villajin
 Advantages
Increase the efficiency of Respiration.
Improves Blood volume, Distribution,
and delivery to muscles
Improves cardiovascular efficiency
Increase stroke volume
Increase cardiac output
Decreases resting Heard rate
Improves the condition and
efficiency of breathing muscles
Improve the efficiency of movement
Improves the body’s ability to use
fat as energy source..
Improves body composition by
decreasing body fat
Strengthen muscles
Strengthens ligaments, tendons
and bones
Decreases the risk of developing
Coronary artery disease, cancer
and diabetes
Helps decrease anxiety and stress
Helps you feel better overall
Disadvantages:
Overuse injuries because of
repetitive, high-impact exercise
such as distance running
It is not an effective approach to
building muscle.
Not an effective form of fat loss,
unless used consistently.
Activity time.
Instructions: Measure your resting
heart rate before and after exercising.

Check your pulse using just your fingers.

Count the number of beats in 15 seconds, and
multiply by four. That's your heart rate.
Activity: Do the following exercises
Exercises Number of repetition
Jumping Jacks
Push-ups
Sit-ups
Burpees
Highknees

Resting heart rate Resting Heart Rate

Before: After: