In the initial stages of fitness programme, aerobics play a major role. This fitness module is for those who haven’t exercised regularly in past. Hence before starting out on it, they must consult their physician. And they must begin gradually, in a phased manner.
To begin with aerobics should be done for 20-30 minutes duration three days a week. Can’t do it for 20 minutes for start? Don’t worry, do it for a shorter spell and aim to achieve 20 minutes target as soon as possible. For, to really help your heart muscles, aerobics ought to be done daily for a minimum of 20 minutes duration. The important part is to be slow and steady, and go on increasing your work-out time consistently. Those who are impatient and aggressive, and register 5 to 6 workouts in a week’s time, end up burning their vital calories. And in the process they may well neigh sustain nagging injuries.
To cut down on flab
For reducing body weight, the closer you workout to 20-minute-target, the better it is. Studies have proved that during the first 20 minutes of aerobics, glycogen (Carbohydrate) stored in body tissues is used up. It’s only after this 20-minute-grill, that body looks upto fat cells, since these cells disintegrate to release energy only after glycogen is depleted.
Along with aerobic exercises, a little bit of strength training is also required. And that comprises of—floor workout like abdominal dips, equals etc—or hand weights—or weight machines. In the first stage of fitness strategem, strength training should be done twice in a week, each session lasting for 20 minutes time.
And at the end of the drill comes—warm up and cool downs which are vital component for every training programme. Full body stretch and warm up should be executed simultaneously, and at the end of work-out, cool down and stretch are mandatory. When you begin on this health regimen, do consult aerobic expert.
A way to health and harmony
An overdrive in work consumes a piece of machinery, but human body isn’t harmed. On the contrary, more of work only adds to its vigour and vitality. Infact in contrary circumstances, if no work is taken from living body, it would go lump and weak.
Thanks to benefits accruing from hard work outs, physical exercises have grown in popularity ratings in recent times. It’s well known that strenuous physical training enables body and mind to function with ease, elan and full efficiency. They promote feeling of wellness, and a sense of positive and productive living.
Exercises devised by Dr. Keneth Kooper have come as a breath of fresh air in fitness arena. It is thanks to him that people got attracted to rigorous aerobics and jogging become popular amongst masses.
These body movements are called aerobics or hard exercise require a steady supply of oxygen all through their execution. Elaborating on these dance drills, Dr. Kooper observes : ‘These electic exercises accelerate efficient working of heart and lungs, producing favourable changes in body systems. As need for oxygen goes up, its consumption too rises proportionately.’
As heart and lungs work better, body’s capacity to use oxygen goes up. This ensures a rich supply of highly oxygenated pure blood to all body parts.
As this above fact is proved valid scientifically, Dr. Kooper’s dispensation is accepted and appreciated widely.
And not only laymen, even practicing Doctors are taking keen interest in aerobics, to promote heart care and prevent cardiovascular diseases. As circulation of blood is streamlined, more of blood gets pumped out of the heart—emotional and physical stress factors not withstanding.
Aerobic exercise envisage following :
❑ To receive adequate amount of fresh air or oxygen through breathing.
❑ Hightened oxygen consumption in body.
❑ To augment body’s ability to use maximum oxygen in just one stroke.
❑ Body’s major muscle groups are enabled to work aptly in perfect synergy for a longer stretch of time.
❑ A vigorous uniterrupted drill for a period of 20-30 minutes.
Doing these exercises sets your pulse racing. You can feel and measure it to understand their signature significance. Pulse can be raised to a desired limit by way of aerobics. Heart specialist of Stanfords University have calibrated prudent pulse rates which ought to be achieved by these exercises for different age groups. This is as shown in table below :
Age-group Heart beats to be achieved per minute
20-29 138-142
30-39 130-134
40-49 122-126
50-59 113-117
60-69 105-109
Obviously the standards fall with advancing age, reason being pulse rate declines as a person grows older.
Raised levels of pulse and respiration, in course of time, recoup circulation of blood and exchange of gases in human body. Change that happen on count of these exercises are called training-effect, and these are palpable when you work out for 20-30 minutes for a minimum of 3 to 4 days a week. Aerobics—the acerbic acrobatics—can be done by people of all ages as these can be spurred or moderated depending on age. If properly done, aerobics infuse life into your years. Apart from toning up heart and respiratory mechanism, aerobics do lot more for human health.
Benefits
Aerobics push up flow of blood and muscle power. As cells and tissues thereby get more of blood and oxygen, their work potential goes up. Body’s vitality ups and you remain young and active for long. Lack of exercise makes you age fast. But regular workouts enhance your on-job performance.
Melting of body fat is another gain. When body is vibrant, stored up fat depots are used up, making it slim and good looking. Whole lot of body systems get a face lift. You sleep well and keep distance from stimulants like tea, coffee, intoxicating alcohol and the lady nicotene—cigarette. Mind is relaxed and body becomes flexible. Skin and body formation goes for better, giving you a pleasing personality.
Walking, jogging, running, cycling, rope skipping, boating and swimming, are all aerobic exercises. Games like tennis too come under this category. Of these, swimming is best as it pushes more than one group of muscles into synchronised action. But swimming pools may not be practicable for all. Hence other exercises may be chosen per convenience.
Before you begin exercising, it is advisable to warm-up at bit as sudden switching to aerobics proves jarring. So warm up with gentle swinging of body and limbs before plunging head on into the mains. Do body stretching exercise for 5 minutes. This will open up your joints and muscles. Bend on trunk to touch your foot toe, sit and stand in quick succession, bend right and left are some warm up exercises that ought to precede the principal aerobics. Likewise, at the end of it, cool down yourself to return safely to normal from hot aerobic climax.
To cool down you may walk or trot leisurely. This will tow body to its normal pre-exercise status. When sweat dries up and body seems cool, go for shower.
Those who aren’t regular in exercise, should be given concession at par with their age. Prior medical check up for them—is a must. The rule of thumb should be this : make aerobics rigorous and fast paced very gradually. For that alone can help.
Must of all, have a correct perspective of your life activities. When you get used to these exercises, you will find them easy and enjoyable. All those who take recourse to aerobics, have gained immensely in terms of health and vitality. They received a surge of life forces and lasting happiness.
