Aerobic exercise is a type of exercise that combines rhythmic exercise with flexibility and power training programs to develop all the elements of fitness: flexibility, muscle strength, and vascular integrity.
These exercises are usually performed on the rhythm of the music, performed by a group led by a coach, and can also be performed individually and without accompanying music. It aims to prevent diseases and increase physical fitness.
All athletes and non-athletes can learn exercise without age or flexibility. You do not have to be at the top of fitness or have special athletic skills to exercise.
They can be performed whether you are sitting in your office or when a woman does housework or if you are practicing regularly.
Aerobics is known for seeking fitness and losing weight. The doctor should be consulted before aerobics to ensure that they do not interfere with the health of the body and to choose the most appropriate activities for the body’s health.
Tips for Proper Practice of Aerobic.
You should exercise at least 30 minutes of intense exercise regularly for five days a week or 20 minutes of high-intensity exercise for three days a week to maintain good health and prevent the risk of chronic diseases.
Exercising no more than 60 to 80 percent of the maximum heart rate in general. You can calculate it by subtracting your age from 220, then multiplying that number by 70 percent (0.70). The percentage you should reach to get the most of the interest and improving the fitness of the heart and lungs.
Regular aerobics exercises work to enlarge the size of the heart without that inflation, making exercise is effortless. Larger heart size allows us to exercise for longer periods because it helps to transfer more blood and oxygen to the muscles, burning a higher proportion of fat to provide energy for exercise.
Eat plenty of fluids before, during and after exercise.
The need to warm up before starting exercise and calm after completion.
Avoid high-intensity aerobic activity for 1-2 hours after eating.
Do not exercise if you feel sick or tired.
Start exercising lighter exercise, and gradually increase it with a balanced diet program.
Aerobics knows that any exercise, activity or physical effort that a person does helps him gain fitness and benefits health. Physical exercise stimulates the body to consume more energy than its normal life activities. So that this activity affects the normal and healthy on the heart and respiratory tract.
The speed of the heartbeat increases even if it is simple and increases the difficulty of the breathing process significantly and increases the secretions of the sweat glands. Walking, cycling, swimming, housework, gardening, fitness, shopping and many other activities are part of the physical activity.
Thus, it is certain that aerobic has some benefits from practicing these exercises.
Prevention of heart disease and stroke: Regular exercise strengthens the heart muscle and improves its work and increase the efficiency of blood flow and circulation and regulate the level of cholesterol in the blood healthy.
Prevention and minimizing the effects of diabetes and hypertension.
Have a role in the weight regulation either increase or decrease depending on the diet and the exercises followed. In this sense, follow three different training systems.
First, a training system for the burning of fat and depends mainly burning calories more than the amount consumed by the body daily.
The second system is an increase in muscle mass. A healthy diet contains all the necessary nutrients such as vitamins, carbohydrates, and energy to complete the needs of this system.
The third system is burning and building muscle mass. At the same time that the fat burning process takes place. This system needs physical exertion and the ability of very high carry.
Physical exercise strengthens the back muscles, improves fitness, endurance and flexibility, leading to prevention of back pain and related health problems.
Physical exercises that rely on lifting weights help to strengthen. It helps build bones and joints and prevention of fragility and damage, especially in the age of aging.
Prevention of colon cancer and diseases associated with blockage of the arteries.
Improve the sleep situation and the human respiratory. Also, improves the circulation of blood and reduce the snoring and increase the sexual abuse of the human.
Reduce stress, nervousness, numbness, insomnia, feeling of self-distrust. Develop a feeling of happiness and improve the work of brain cells. So, that the speed of intuitive and positive character and challenge and high will and love of help.
Meet new friends and improve the social relations of the person, especially for the athletes. Sports clubs are fun and entertaining, while at the same time covering the free time of the human positive interest. The commitment to exercise and physical exercise, in general, teaches you how to organize your time.
It gives you the sense of strength and ability to accomplish activities. And efforts kinetic, muscle easily, feeling youthful age.