Aerobic Exercise

(Definition, types, benefits and examples.)

What is Aerobic Dance?
• Picture yourself working out. Are you lifting heavy weights? Stretching your
muscles? Or maybe you're performing an activity that causes you to sweat and
breathe hard that makes your blood pump through your veins as it carries
oxygen to your muscles to keep you going. If you're performing this last activity,
then you're engaging in aerobic exercise.

• Aerobic exercise is any physical activity that makes you sweat, causes you to
breathe harder, and gets your heart beating faster than at rest. It strengthens
your heart and lungs and trains your cardiovascular system to manage and
deliver oxygen more quickly and efficiently throughout your body. Aerobic
exercise uses your large muscle groups, is rhythmic in nature, and can be
maintained continuously for at least 10 minutes.
• Before going into the benefits of aerobic exercise, let's break down
some key terms we just mentioned. Cardiovascular system is made
up of your heart and blood vessels e.g., arteries, veins, and capillaries
that transports blood throughout the body. Aerobicrefers to how your
body uses oxygen to sufficiently meet energy demands during
exercise.
Benefits of Aerobic Exercise
In addition to strengthening your heart and cardiovascular system,
participation in regular aerobic exercise has many health benefits. Aerobic
exercise:

• 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
Benefits of Aerobic Exercise
• Helps reduce body fat
• Helps you reach and maintain a healthy weight
• Helps reduce stress, tension, anxiety, and depression
• Improves sleep
Types of Aerobic Exercise
• Zumba
Zumba Fitness has quickly become one of the most popular dance aerobics programs.
Created in Colombia in the 1990s, this style of dance aerobics incorporates Latin moves
with a global soundtrack including beats from around the world.
Classes are high energy with a party or club-like atmosphere, so get ready to sweat and
have a great time. Zumba has its own set of moves and steps, and each class is
choreographed by an instructor. Although you may not know the moves at your first
class, you can just move to the beat. With time you'll pick up the steps and be able to
advance to more challenging choreography.
According to a study conducted by the American Council on Fitness in 2012, participants
burned 9.5 calories per minute doing Zumba -- more calories than power yoga, step
aerobics and kickboxing, according to results of previous tests by the researchers.
Types of Aerobic Exercise
• Jazzercise
Judi Sheppard Missett created Jazzercise in 1969, and it soon became a fitness
craze that's still popular today. Jazzercisers all over the country move to the
latest music to burn up to 800 calories in 60 minutes. Not only does this form of
exercise give you an aerobic workout, but it also strengthens and tones the
muscles.
Several types of classes are offered, including a high-intensity cardio class, a
core-focused class and a cardio-kickboxing class. There is also a "lite" class for
beginners that is less intense and low-impact. The Jazzercise website stresses
that it's not important that you know how to dance. The moves are simple and
the instructors are trained to provide easy-to-follow step-by-step instruction.
Types of Aerobic Exercise
• Ballroom Dancing
If you've envied the bodies of the dancers on "Dancing with the Stars," then
give ballroom dancing a try. Ballroom dancing comprises many types of
dances from different parts of the world. Popular dances include modern
waltz, tango, Viennese waltz, rumba, swing and quickstep.
All types of ballroom dancing are performed by a couple, but most dance
studios allow you to come to class by yourself and be paired with another
person. Not only is it a great way to get active and burn calories, but you'll
also make new friends and build new skills. According to the Harvard Health
Publications website, you can burn between 180 and 530 calories per hour,
depending on the speed you dance and how much you weigh.
Types of Aerobic Exercise
• Belly Dancing
Belly dancing originated in the ancient cultures of the Far East, India and
the Middle East. It was originally performed by women for other women
during fertility rites or during celebrations for women entering marriage.
Today, you can find belly dancing studios and classes in any major city. It's
a particularly good workout for the core muscles, and it also tones and
strengthens the arms and legs. It doesn't burn quite as many calories as
other dance workouts -- about 300 an hour -- but it teaches you to
engage your core muscles and move fluidly. It's also fun and a great way
to meet people and try something new.
Examples of aerobic exercises include:

Cardio machines, spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and
kickboxing. There are many other types. 

Aerobic exercises can become anaerobic exercises if performed at a level of intensity that is too high.
 Presentation of:
Dale Christian Benin