Aerobic Exercise PDF

PATHFIT- 1 PED 030 AEROBIC EXERCISE Module 10  Learning Targets: 3. Recognize and name 2. Identify and explain common examples of aerobic...

PATHFIT- 1 PED 030 AEROBIC EXERCISE Module 10  Learning Targets: 3. Recognize and name 2. Identify and explain common examples of aerobic the various benefits of exercises, such as brisk aerobic exercise, such as walking, jogging, cycling, improving cardiovascular swimming, and dancing, and 1. Describe aerobic exercise health, increasing understand important as a type of physical activity endurance, burning safety precautions associated that increases the heart rate calories, reducing with aerobic exercise, and breathing, involving stress, and enhancing including warming up and rhythmic and repetitive mood and mental well- cooling down, using proper movements of large muscle being. form and technique, pacing groups over an extended oneself, staying hydrated, period of time, and requiring and wearing appropriate oxygen to produce energy. clothing and footwear. AEROBIC EXERCISE Is also known as cardiovascular exercise or cardio, is a type of physical activity that increases your heart rate and breathing for an extended period of time. It involves using large muscle groups in a rhythmic and repetitive manner to improve cardiovascular fitness, which refers to the ability of the heart and lungs to efficiently supply oxygen-rich blood to the muscles during sustained physical activity. Aerobic exercises can vary in intensity, duration, and form, and they can be performed in various settings such as outdoors, at the gym, or in the water. Examples of Aerobic Exercises Brisk walking Jogging Running Cycling Swimming Dancing, and aerobics classes Basketball Soccer Tennis BENEFITS OF AEROBIC EXERCISE 1. Improved Cardiovascular Health: Aerobic exercise strengthens the heart muscle, increases heart rate, and improves blood circulation, which can lead to better cardiovascular health. Regular aerobic exercise can reduce the risk of developing heart disease, lower blood pressure, and improve cholesterol levels. 2. Increased Lung Capacity: Aerobic exercise involves sustained, rhythmic breathing, which can improve lung capacity and respiratory function. This can result in better oxygen uptake and more efficient removal of carbon dioxide from the body. 3. Weight Management: Aerobic exercise burns calories and can help with weight management by increasing energy expenditure. Regular aerobic exercise, when combined with a healthy diet, can help maintain a healthy body weight and reduce the risk of obesity. 4. Reduced Risk of Chronic Diseases: Regular aerobic exercise has been shown to reduce the risk of chronic conditions such as type 2 diabetes, stroke, and certain types of cancer, including breast and colon cancer. 5. Improved Mental Health: Aerobic exercise has been linked to improved mood and mental well-being. It can reduce symptoms of depression and anxiety, boost cognitive function, and improve overall mental health. 6. Increased Energy Levels: Aerobic exercise can improve stamina and endurance, leading to increased energy levels for daily activities and improved physical performance. 7. Better Sleep Quality: Regular aerobic exercise has been shown to improve sleep quality, helping individuals fall asleep faster and enjoy deeper and more restful sleep. 8. Bone Health: Some forms of aerobic exercise, such as weight-bearing exercises like brisk walking or dancing, can help improve bone density and reduce the risk of osteoporosis. 9. Social Interaction: Many forms of aerobic exercise, such as group fitness classes, team sports, or outdoor activities, provide opportunities for social interaction and can help improve social connections and mental well-being. 10. Longevity: Studies have shown that regular aerobic exercise is associated with increased life expectancy and improved overall quality of life in older adults.  SOME AEROBIC EXERCISE EXAMPLES 1. Brisk Walking: Walking at a brisk pace, preferably outdoors, can be an excellent low- impact aerobic exercise that is suitable for most fitness levels. It requires minimal equipment and can be easily incorporated into your daily routine. 2. Running/Jogging: is a high-impact aerobic exercise that can be done outdoors or on a treadmill. It is a more intense form of cardiovascular exercise that can help improve stamina and endurance. 3. Cycling: whether it's on a stationary bike or outdoors on a road bike, is a great aerobic exercise that works the lower body muscles and provides a good cardiovascular workout. 4. Swimming: is a low-impact aerobic exercise that provides a total body workout, engaging the muscles in the arms, legs, and core. It is easy on the joints and suitable for individuals of different fitness levels. 5. Dancing: is a fun and enjoyable form of aerobic exercise that can be done in various styles, such as Zumba, hip-hop, or ballroom dancing. It not only provides a good cardiovascular workout but also improves coordination, flexibility, and balance. 6. Jumping Rope: is a high-intensity aerobic exercise that requires minimal equipment and can be done almost anywhere. It is an excellent way to improve cardiovascular fitness, coordination, and agility. 7. Aerobic Group Fitness Classes: Group fitness classes such as step aerobics, kickboxing, or dance fitness are popular forms of aerobic exercise that are led by an instructor and offer a structured workout with music and motivation. 8. HIIT (High-Intensity Interval Training): HIIT workouts involve short bursts of high-intensity exercise followed by periods of rest or lower-intensity exercise. HIIT can be an effective way to improve cardiovascular fitness and burn calories in a shorter amount of time. 9. Rowing: whether on a rowing machine (ergometer) or on water, is a full- body aerobic exercise that provides an excellent cardiovascular workout while also engaging the muscles in the arms, legs, and core. 10. Stair Climbing: Climbing stairs, whether on a stair machine or using actual stairs, is a challenging aerobic exercise that targets the muscles in the legs, glutes, and core, while also providing a cardiovascular workout.  SAFETY PRECAUTIONS WHEN DOING AEROBIC EXERCISE 1. Consult with a Healthcare Professional- it's important to consult with a qualified healthcare professional to ensure that it is safe and appropriate for you. 2. Warm-Up and Cool-Down- warm-up to increase your heart rate gradually and warm up your muscles. Likewise, end your exercise session with a cool-down to gradually lower your heart rate and help your body transition to a resting state. 3. Use Proper Technique- to prevent injuries. 4. Wear Appropriate Gear- Wear appropriate footwear and clothing that is suitable for the specific aerobic exercise you're performing. 5. Stay Hydrated- Make sure to drink enough water before, during, and after your aerobic exercise session to stay properly hydrated. 6. Listen to Your Body- Pay attention to how your body feels during exercise. 7. Gradual Progression- to allow your body to adapt and minimize the risk of overuse injuries or excessive strain. 8. Safety in Outdoor Activities- be aware of your surroundings for your safety. 9. Use Appropriate Equipment- make sure to use them properly and adjust them to fit your body size and comfort level. 10. Take Rest Days- routine to allow your body to recover and repair itself.  Practical Exam: AEROBIC DANCE ROUTINE To engage in a fun and energetic aerobic dance routine for cardiovascular fitness. Materials: Open space (e.g. gym or dance studio), music player and speakers, timer or stopwatch (optional) Instructions: 1. Set up the activity area: Choose a spacious area with enough room for the group to move around freely. Clear any obstacles and ensure a safe environment for dancing. 2. Form the group: Divide the group of 5 members into pairs or small groups, with each group having their designated space for dancing. Alternatively, the group can dance together as a whole, depending on the available space and preference. 3. Choose the music: Select upbeat and energetic music that is suitable for dancing. Make sure the music has a consistent rhythm and tempo to help with coordination and synchronization of the dance routine. 4. Create the dance routine: Give the group time to brainstorm and create their own aerobic dance routine. Students are encouraged to use a variety of movements that elevate heart rate and breathing rate, such as jumping, hopping, kicking, twisting, and swinging arms. 5. Practice the dance routine: Allow the group time to practice and refine their dance routine. The instructor will provide feedback and guidance as needed to ensure safe and effective movements from time to time. 6. Set the duration: Decide on the duration of the dance routine, aiming for at least 5 minutes of continuous dancing. This can be adjusted based on the fitness level and endurance of the group. 7. Start the activity: Play the selected music and have the group perform their aerobic dance routine. They are encouraged to dance with energy and enthusiasm, focusing on maintaining a steady pace throughout the routine. 8. Monitor safety: Keep an eye on the group to ensure they are performing the dance routine safely and effectively, avoiding any risky movements or overexertion. Remind to stay hydrated and listen to their bodies, taking breaks as needed. 9. End the activity: After the designated duration, stop the music and gather the group to cool down. 10. Cool down: Lead the group through a cool-down period, including gentle walking or stretching exercises to gradually bring their heart rate and breathing rate back to normal. 11. Debrief: Discuss with the group how they felt during the activity, any challenges they faced, and the benefits of aerobic exercise for cardiovascular fitness. Celebrate the groups’ efforts and achievements!  We call a day! Thank you and Have a nice day! :)