Archive for the ‘aerobics’ Category

Why would you want sign up for aerobics classes?

After all, you can get plenty of aerobic activity on your own through walking, running, biking, swimming, and aerobics DVD’s. Well, here are some reasons for taking aerobics classes:

Motivation

If you find yourself bored with your aerobic activity or if it’s no longer challenging to you, you probably need some motivation to get you back on track.  Taking part in an aerobics class will shake up your routine.  At the very least it will provide a change of location!

Accountability

Without an accountability system, there’s no one to answer to when you feel like slacking off.  Who will know if you just sleep in instead of going for your run?  But when you enroll in a class, people notice if you’re not there.  They sometimes even call you on it!  Also, you’ve paid for the class so you want to get your money’s worth!

Expert Instruction

You can always learn something new that will help you get the most out of your workout.  A good instructor can give you pointers about proper technique.  If you have joint problems, your instructor can also help you modify exercises from high to low impact.

Fun

Working out with a class can be fun!  You’ll meet new people, maybe even make new friends.

If you find that you need to add some zing to your workout, aerobics classes might be just the thing you need!

Here’s an article on aerobic exercise by Ralph J. Greene.

Benefits of Regular Exercise – What More You Need To Know

By Ralph J. Greene

Nowadays, people have become busy and preoccupied by work that we all tend to want things to be done instantly and the easy way. Eating fast food has been common to people who seem to be running after time. Instead of climbing up the stairs, we take the elevator. Instead of walking to a nearby grocery shop, we go by car. Our late nights are spent sitting on the couch and being holed up in front of the television until we fall asleep. We forgot about the significance of regular exercise and its benefits.

We need to work our way to physical fitness by using our muscle groups. Aerobic exercise is an activity which uses oxygen in our body in a way more than we usually utilize. These exercises are continuously and rhythmically done. Walking, jogging, running, dancing, bicycling, swimming, and jumping rope are some examples of aerobic exercise. Activities which can be done in our homes so we need not go too far.

Exercise has significance in strengthening the heart muscle contraction which improves the blood supply to the heart and muscles. It also improves ventilation or the movement of air in and out of our lungs. It also prevents accumulation of secretions in our lungs which allows us to breathe easily. It improves our appetite and aids peristalsis or the contraction and relaxation of the muscles in our digestive system which facilitates the movement of the food that we take in. During exercise, our metabolic rate increases therefore are calories are being used up.

It has been found to reduce the level of triglyceride or fatty acids and cholesterol in our body. It also lowers our blood sugar by improving the efficiency of insulin, a hormone responsible for lowering our blood glucose level. Since it promotes blood flow, waste products of our body are excreted more effectively which is beneficial to our urinary system. It also maintains the tone and strength of our muscles and improves flexibility. But the most important benefit of all is that it improves our body image and self-concept. It promotes a sense of well-being and helps perk up our tolerance with regards to stress.

These activities are easy and most of us have probably done nearly all of this while we were kids. It is recommended to people of all ages. Even people over 60 years can benefit from regular exercise and it does not mean wearing ourselves off inside the gym with all those weights and strenuous activities. Ideally, it is best to choose an activity which we enjoy so we do not feel forced and pressured and end up regretting and being pessimistic towards these. We also need to be sure that our body is capable of doing these things by having a thorough check-up with a physician first. Regular exercise is an activity which one can enjoy and reap health benefits from. With all these benefits listed, who wouldn’t want to do it now?

Ralph J. Greene enjoys writing for Uniformhaven.com which sells cherokee scrubs and landau scrubs as well as a host of additional products.

Article Source: http://EzineArticles.com/?expert=Ralph_J._Greene
http://EzineArticles.com/?Benefits-of-Regular-Exercise—What-More-You-Need-To-Know&id=5300079

Here are some good aerobic exercise resources for you to check out.

I’ve had a couple of questions recently about Tabata so I thought I’d write a short, simple explanation of this type of workout.

For a Tabata workout, you need to choose a cardio activity which involves your whole body.  You do your chosen workout for 4 minutes, alternating 20 seconds of activity with 10 seconds of rest.

Doesn’t sound hard, does it.  Well, you will be amazed by the intensity of this workout!  Studies have shown that you get more aerobic and anaerobic benefits from doing a Tabata sequence than from 30 minutes or more of a slower, steady pace.

Some activities you might use for this workout include:

• situps
• pushups
• pull ups
• squats
• jump rope
• rowing
• sprints

As a beginner, you should do your Tabata workout once or twice per week, and make sure to include warm up and cool down time.  Also, if you’re not already in very good shape, check with your doctor before adding Tabata to your fitness program.

Here’s a timer to help you keep moving through your 20/10 second intervals.

Using a treadmill is one of the easiest ways to begin a workout program.

Treadmill Advantages

• Treadmills can be used by people of all ages and fitness levels.
• They can be used during all types of weather.
• You can buy your own treadmill and never have to leave home to exercise.
• When used regularly, a treadmill is a great tool for burning fat.

Proper Treadmill Technique

• Begin with walking – don’t try running until you are used to being on the treadmill!
• Walk normally using an upright posture.
• When walking becomes too easy, start adding intervals of jogging alternated with walking.
• Increase your workout intensity by increasing the speed and/or incline of your treadmill.

Treadmill Safety

• Walk in the center of the belt.
• Stay hydrated.  Indoor heating and cooling cause dry air.
• If you feel yourself getting winded, slow it down!

Home treadmills come in all price ranges, depending on which features you’d like.  Here is a good site to check out when you are ready to buy a treadmill. It compares all sorts of brands in all price ranges.

Zumba is an aerobic workout based on Latin dance moves such as salsa, reggaeton, flamenco, merengue, samba, and even hip-hop and belly dancing!   Most Zumba classes seem almost like a fun, high energy party!

You may feel a little lost at your first class but that will pass quickly.  There are definite moves to learn but they repeat throughout the class so you get lots of chances to perfect them.

Your class will begin with a warmup, then progress to some of the slower dance moves.  As the minutes tick by, the tempo will increase and new moves will come into play.  You’ll find yourself really dancing your butt off – which, of course, is the point!  The music will cycle between slower and faster rhythms so that you get a bit of a respite now and then.  By the end of the 45 minutes – an hour, you will definitely feel worked out but also energized!

In the beginning, if you’re unable to keep up with the more intense parts, just walk in place until the music comes back to a more comfortable pace, then join back in.  Within a few classes you shouldn’t have any trouble doing the entire workout.

So what are the benefits of taking a Zumba class?

• I would say the #1 benefit is burning up to 800 calories per hour!
• It’s a total body workout.
• It’s also a fantastic cardio workout.
• Going to a Zumba class provides an enjoyable social occasion which relieves stress and increases self-esteem.
• You get dance lessons along with working out!

When looking for a class to join, ask if you can observe or just try it out before committing, to see if it seems right for you.  Bring a friend along if you’re afraid of feeling self-conscious.

Once you do join a class, be sure to wear shoes that don’t stick to the floor, such as dance aerobic shoes.  Also bring water to drink and a towel because you WILL sweat!

Here’s an example of some actual Zumba class members.  You can see that people of all fitness levels can take part.

Have you tried Zumba?  Tell us about it in the comments below!

Fitness walking is great exercise.

It’s easier on your joints than running but, because it’s a weight bearing exercise, it helps strengthen your bones.  Keep up your pace and you’ll get a fine aerobic workout.

Follow these 7 tips to get the most benefit out of your daily walk.

1. Stretch and warm up before you begin your walk.
2. Swing your arms so that your upper body is also involved.
3. Contract your abs, pull your shoulders back to open up your chest, and walk with an upright posture.
4. Breathe deeply.
5. Alternate moderately paced walking with spikes of rapid walking.
6. Take sips of water throughout your walk.
7. Slow down/cool down toward the end of your walk and stretch again when you finish.

The next time someone tells you to go take a hike, smile and follow their advice!  Just remember to look around and enjoy your surroundings while you’re getting fit!