Aerobic literally means ‘with oxygen’. It refers to activities that increase the efficiency of the body’s oxygen-delivery system. Aerobics exercises, such as jogging, raise heart and quicken breathing through continuous, rhythmical movement of the torso, arms, and legs. As a result, more blood –and with it oxygen and fuel– is pumped to working muscles. Quick, high-intensity bursts of activity, such as sprints, in which heart and lungs can’t meet the muscles’ oxygen needs, are called anaerobics (without oxygen)
Aerobic Training
Aerobics can be divided into two; aerobic training and aerobic exercise. The first is aerobic training. The most important exercise is improved cardiovascular fitness, which translates into a reduced risk of heart and arterial disease. To maintain cardiovascular fitness, you should exercise continuously for 20 to 30 minutes at least three times a week with your heart rate in what is known as your training zone. This is a level between 70 and 85 percent of your body’s maximum capacity to consume oxygen. To calculate your training zone, subtract your age form 220; multiply the result by 70 percent and by 85 percent. Your pulse rate during exercise should fall within this range. For instance, if you’re 40 years old, your training range is between 126 and 153 (220-40×7 and 220-40×85). If your pulse during exercise is below 126, you’re not working aerobically. If it’s above 153, slow down.
The second is aerobic exercise. Any activity in which you move the large skeletal muscles continuously for a period of time so that you breathe harder and break out into a sweat is aerobic. Brisk walking, jogging, swimming, rowing, bicycling, rope jumping, and cross-country skiing are all excellent aerobic exercises. Aerobic dancing, commonly called “aerobics” is a combination of rhythmic movements set to music and designed to provide a complete aerobic workout. Best learned from a qualified instructor in a studio, aerobic dancing rivals or exceeds many other exercises in promoting balanced fitness. Because aerobic is performed to music in a social context, many consider it the most enjoyable way to exercise.
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