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Everything about Aerobics
« on: February 16, 2021, 04:25:01 PM »

Aerobics


Everything about the aerobics.

When it comes to learn or do aerobics, you may think of it as a part of the fitness industry, which is certainly one of the most lucrative industries in the world today. According to some people, employment of fitness trainers and instructors is projected to grow 8 percent from 2014 to 2024, about as fast as the average for all occupations. Well, COVID-19 may change these figures, but the trend is obvious.
 
As businesses, governments, and insurance organizations continue to recognize the benefits of health and fitness programs (like aerobics classes) for their employees, incentives to join gyms or other types of health clubs (for example aerobics clubs) are expected to increase the need for fitness (including aerobics) trainers and instructors.

A man thinks that this is an opportune time (in some areas) to become an aerobics trainer and reap the huge rewards through a well directed and dedicated effort. There is a goal of becoming a professional aerobics instructor. It's good to think about it "You have made the right decision." 8)

The important in such a case is to choose an aerobics instructor program that is well recognized, then maybe you are also making an important and wise decision to enter the fitness industry (as an aerobics instructor), because people are saying this industry offers an amazing opportunity to hard working and dedicated professionals as more and more people are attracted towards the benefits of exercise on the mind and body.

Wishing all of aerobics guys good luck! 8) :)

And about the aerobics tests


About the final aerobics certification tests. They're very important! Be responsible. You should take the test without referring to the text materials, and it is advisable that you are well prepared before attempting the tests.

An example of such test -- the specifications of that aerobics test are in this format:

1. Type of exam -- Multiple choice with one or more correct answer/answers.

2. Duration -- 45 minutes to 1 hour.

3. Number of questions -- 40-60 questions.

4. Weightage -- All questions carry equal marks.

5. Navigation -- You can go back and answer unanswered questions.

6. Answer Review -- You can review the questions at the end of the exam by going back and answering marked questions.

7. Exhibits -- Some exams will require you to answer a question based upon an exhibit.

8. Pass marks -- 50%.

9. Retake Policy -- You can retake the test any number of times by paying the required retake fee.

Of course, it's just an example; some exams may follow a different format. You should read the exam details very carefully before registering.

Well, and yes, it's good to have an aerobics certificate. 8) This certificate can be used as a means of marketing your aerobics instructor services as well as while seeking a job in the related field (aerobics-related job). But you should know well all the essential practices and techniques of aerobics!
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Re: Everything about Aerobics
« Reply #1 on: February 16, 2021, 05:42:04 PM »
 What we may think of the good roles and responsibilities of an aerobics instructor? Well, as an aerobics instructor one should not only be concerned with the supervision of exercises and fitness routines, but also should play a multifaceted role of an advisor, supervisor and evaluator of several activities taking place during his/her work.
We may think of these:
1. Planning and leading exercises and activity sessions for the clients.
2. Evaluating client questionnaires and physiological data to determine appropriate exercise/activity regimens. Don't be like those ones who even don't ask who has some body/health related problems! >:(
3. Planning individual exercise/activity programs for clients in such areas as cardiovascular conditioning, flexibility training, and ensuring safe and complete client training.
4. Setting and monitoring training equipment. Ensuring that equipment is returned in serviceable condition.
5. Advising the clients on program and class policies and procedures, as appropriate. Not only thinking and talking about the money!
6. Assisting in performing follow-up and communication with clients. Not just thinking when you'll finish your job and go home or somewhere else!
7. Tracking clients' progress and maintaining complete and accurate client files. (This will help about the monitoring client's performance and helping him/her to target an aerobics goal.)
8. Ensuring clients' adherence to safety and injury prevention policies and procedures! Enforcing safety procedures!
9. Demonstrating various exercises and helping clients to improve the exercise technique.
10. Imparting knowledge and implementation of the principles of aerobics.
11. Passing on technical aerobics information to non-technical people.
12. Taking good care for the aerobics room/hall/center (place). Ensuring the security.
13. Maybe giving nutrition guidance and also administering basic first aid and CPR in case of emergency. Some said it is important and strongly advised that you go through a full time CPR program as it may be required by many employers.
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Re: Everything about Aerobics
« Reply #2 on: February 17, 2021, 01:31:33 AM »
What characteristics will help one to become a good aerobics trainer?

Usually, the aerobics trainer profession requires a lot of close interaction with clients several times a week. A good communication and interpersonal skills can greatly help, especially if one is running his/her own aerobics trainer business. A pleasing and helpful nature will help to attract more clients as well as keep the existing clients happy and satisfied. People who are outgoing, good at motivating people, and sensitive to the needs of others make great aerobics trainers. Excellent health and physical fitness are required due to the physical nature of the job. If you look fit and healthy, you can quickly drive home the point that you know your job well. Not like some obese trainers, for example.  ;D Simply a look at your well chiseled body should greatly help the clients in making up their minds (and also gives you a reason to charge better rates). Because the simple logic is "If he/she did it often and he/she is so ill and/or obese, then the aerobics is useless!"

Some of the characteristics and assets that an aerobics trainer should have are:

1. A pleasing and helpful nature.

2. Good communication skills.

3. Selling skills (especially if one plans to run his/her own business).   

4. A fit looking body (excellent health and physical fitness which one should develop over time).   

5. Sensitive to the needs of others.   

6. A good listener.   

7. A responsible attitude towards the clients safety.   

8. Patience (one should be patient with the clients even if he/she has to repeat the exercises for them). 

9. A good understanding of the principles of yoga.

10. A sharing nature.

11. Ability to grasp new techniques and scientific concepts.

12. Having an optimistic, encouraging and clear voice.

Well, nobody is perfect. In case you want to be one of those aerobics guys, you should know this: Even if you do not possess some of the above characteristics it does not mean that you can't become a good aerobics trainer. You can slowly develop the required skills and characteristics on the job and over time by keeping your weaknesses and strengths in mind. Successful aerobics trainers are not born that way; they have slowly built up their careers and reputation over time by ironing out weaknesses and sharpening strengths.
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Re: Everything about Aerobics
« Reply #3 on: February 18, 2021, 01:37:00 AM »
Something interesting about the aerobics. One characteristic that may take your career far is a sharing nature. It's often seen that professionals don't share their most secret tips and techniques with other people. If you're to become successful and do justice to the aerobics trainer profession, you must honestly impart your knowledge to the clients to the best of your ability.

Secondly, if you plan to start your own aerobics trainer business, it'll be a good idea to sharpen your selling skills. You must approach aerobics training as a profession and a business at the same time. You'll only get a couple of minutes to convince a prospective client once he/she is in front of you. These moments are crucial and you must say the right things at the right time by creating an effective sales pitch. So search for programs which will offer helpful tips on sharpening your selling skills and learn more about business. 8)
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Re: Everything about Aerobics
« Reply #4 on: February 19, 2021, 01:29:54 AM »
Vitamins and minerals info if you need for your aerobics activities. Don't miss that Disclaimer ("The information contained in this post is solely for educational purposes on the given subject. It should not be considered a medical advice nor should it be used as a substitute for medical advice and expertise of a physician, physiotherapist or a dietitian.")
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Re: Everything about Aerobics
« Reply #5 on: February 19, 2021, 04:35:24 AM »
Let's know about the ethical responsibility of the aerobics trainer. This could be subjective, but let's use this example:

Aerobics trainers have a responsibility to their clients as well as to the society. Aerobics trainers are on their honor to uphold certain ethics and perform their duties to their clients and employees according to a set code of ethics that they must keep in mind at all times. The foundation of the code of ethics revolves around the basic duties of the aerobics trainer towards the clients, practices to be followed during work, protecting the rights and interests of the clients, maintaining professional relations with the clients and performing one's duty towards the profession.

The relationship with the client

1. The clients' medical condition: the interests and the welfare of the clients with respect to their medical condition before or during the exercise/exertion must be kept in mind.
    
2. The aerobics trainer must ensure that the best advice and guidance is provided to the clients. Don't force all of the clients to do the same! Everybody is different.

    
3. Inappropriate behavior with the clients: the aerobics trainer must not develop intimate or sexual relations with any of the clients.
    
4. Privacy of the clients: the aerobics trainer must protect the personal information relating to the address or medical condition of the clients provided by them.
    
5. Misguiding the clients: the aerobics trainer must not abuse his/her position to influence the clients to undergo any exercise or treatment that is of no benefit to their health or well being.
    
6. The contractual relation: the aerobics trainer must adhere to the contract signed with the clients and is bound to act honestly and in a trustworthy manner with the clients at all times.
    
7. Discrimination: the aerobics trainer must not discriminate between clients on the basis of race, class/caste, creed, education level or any other distinguishing factor. All clients must be provided with the same level of service at the same price.

The conduct of the aerobics trainer

1. The aerobics trainer should remain in the domain of knowledge acquired during education and certification and should not try to experiment or recommend exercises or treatment for which he/she is not qualified.
    
2. The aerobics trainer must always act in a responsible manner with respect to issues related to the clients' health and security. Avoiding any form of injury should be a prime concern for the aerobics trainer!
    
3. The aerobics trainer must take the initiative to improve and update his/her knowledge so as to be able to recommend the latest form of exercise or treatment to the clients.
    
4. The aerobics trainer must not misrepresent or advertise himself/herself in any untruthful way with respect to his/her education, skills, experience, etc.
    
5. The aerobics trainer must not work in an intoxicated condition and should not be suffering from any communicable disease while at work. The aerobics trainer should undergo the required blood tests in case of suspicion of any serious communicable disease (a.k.a. “infectious” or “transmissible” disease).
    
6. The aerobics trainer should not try to recommend any product or service such as health powders, medicines, etc. to the clients simply because the selling company will pay them some commission. Since the aerobics trainer is in a position to influence the clients, it is very important to keep in mind that the welfare of the clients is far more important than any additional monetary benefits that may accrue to the aerobics trainer. All recommendations should be based solely on health considerations.
    
7. In case of any difference of opinion or interest with a client, the aerobics trainer must take a decision that is in the best interest of the client. If there is a conflict of interest with the client which is likely to affect the level of service provided by the aerobics trainer, it is advised that the contractual relationship be discontinued to avoid any harm to the client.

Conduct at the work place and towards society

1. The aerobics trainer must cooperate with his/her colleagues at the work place in terms of offering help and exchanging information. He/she must behave in a manner that is honest and in good faith with all colleagues.
    
2. The aerobics trainer must bring to the notice of the management or higher authorities, if he/she notices any activity which is not in the best interest of the clients. This could extend to passing on information regarding the malpractices, unethical behavior or misdeeds of any colleague or client at the work place.
    
3. The aerobics trainer must always respect the law and make sure that he/she is complying with the statutory requirements of the State's Government. The aerobics trainer must also ensure that he/she does not perform any activity that could lead to legal complications.
    
4. The aerobics trainer must endeavor to further the profession and to help promote the benefits of fitness and exercise for the good of other fellow humans.
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Re: Everything about Aerobics
« Reply #6 on: February 19, 2021, 04:06:45 PM »
Gym habits to be kept in mind and taught to the clients as well:

Well, you decide does it make good enough sense:

1. Do not talk or sit next to people you do not know. (I doubt if this is good. Some people just go there to make friends or at least they like to interact with other people.)

2. Share equipment with fellow trainers and don't spend too much time on one machine when other are waiting for their turn.

3. Don't leave your belongings or clothes in the gym or on equipment.

4. Return equipment to its designated place neatly after using it.

5. Do not leave sweat on the machines. Make sure to wipe it away before leaving.
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Re: Everything about Aerobics
« Reply #7 on: February 19, 2021, 06:08:39 PM »
Fitness and Health relationship

Fitness (including aerobics) and health contain similar properties but they are really two different concepts. Health refers to the absence of disease and fitness refers to the degree of body functioning and the ability of the body to handle physical demands. The more efficiently the body functions, the higher the level of fitness. The higher the level of fitness, the greater the chance of the body being free from disease and maintaining a healthy state. Fitness is a major part of the preventive medical approach to health. 8) So, I like aerobics. :)
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Re: Everything about Aerobics
« Reply #8 on: February 20, 2021, 03:03:53 AM »
Disclaimer: the information contained in this thread is solely for educational purposes on the given subject. It should not be considered a medical advice nor should it be used as a substitute for medical advice and expertise of a physician, physiotherapist or a dietitian.

Benefits of exercise and fitness

There are a large number of benefits of exercise to the mind and the body. The following are the main benefits:

1. It improves our mental outlook and mood due to the release of certain chemicals in the body known as endorphins.

2. It improves our general health and wards off disease and aging.

3. It helps us to achieve a better body composition (with less fat and more muscles). It helps us to avoid atrophy. Atrophy refers to the shrinkage of muscles as a result of little or no exercise. Exercise leads to hypertrophy, which refers to the tissues and muscles gaining in strength due to higher exertion.

4. It improves the state of our mind, promotes better mental health and improves sleep.

5. It improves our bone density.

6. It helps to improve our self-confidence and appearance.

7. Sometimes it improves our social status.

More (components of fitness):

A. Cardio Respiratory Endurance: It is the ability to perform prolonged large-muscle dynamic exercise at moderate-to-high levels of intensity. It is the central component of fitness that trains the heart, making it healthy and efficient.

B. Muscular Strength: It is the amount of force a muscle can exert with a single maximum effort. Adequate muscular strength is important to the performance of daily tasks and body alignment. An increase in muscular strength means increased fat-free mass and therefore a higher rate of metabolism. Maintaining strength and muscle mass is also vital for healthy aging.

C. Muscular Endurance: It is the ability to sustain a given level of muscle tension. It is important to good posture, injury prevention, and performance of physical tasks.

D. Flexibility: It is the ability of joints to move through their full range of motion. Poor flexibility leads to stiffness, misalignment, and pain.

E. Body Composition: It is defined as the proportion of fat-free mass (muscle, bone, and water) and fat in a body. Healthy body composition is a high proportion of fat-free mass and a low proportion of fat. Weight training is one of the the best ways to add muscle mass to the body.
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Re: Everything about Aerobics
« Reply #9 on: February 21, 2021, 05:16:13 AM »
Motor Fitness

Factors such as speed, agility, eye-hand coordination, and eye-foot coordination are classified as components of "motor" fitness. Motor fitness can be developed over time but is largely inherited. Motor fitness is essential for all sports especially those where the brain has to react quickly to control limb movements (e.g. table tennis, shooting, etc.)

V̇O₂ max

V̇O₂ Max is a measure of fitness. The fitter a muscle, the more oxygen it draws from the blood. This is made possible by increased myoglobin, which is the muscles' oxygen storing protein. A fitter person is able to absorb more oxygen from the air. Exercise increases cardiovascular fitness which results in more blood and oxygen going to the muscles with every heart beat. V̇O₂ Max is a measure of how much oxygen is consumed by a person during exercise per minute. This is done by asking an athlete to wear a mask.

Arterio-Venous Oxygen Difference ( V̇O₂ Difference)

This is a measure of the amount of oxygen consumed by the muscles. It is the difference in the oxygen content of the blood in the arteries and the veins. While at rest, about 25% oxygen present in the blood is utilized, but this can increase to 80% during exercise.

Calculating Your Exercise Heart Rate Range:

Estimate your maximum heart rate by subtracting your age from 220.
i.e.
Code: [Select]
heart rate = 220 - age
(i) Determine the lower limit of your exercise heart rate by multiplying your maximum heart rate by 0.6

(ii) Determine the upper limit of your exercise heart rate by multiplying your maximum heart rate by 0.9.

Your exercise heart rate range is between your upper and lower limits.

Health benefits at the lower range are usually enough for most individuals and improve fitness. Trainers should be careful about clients who take medicines for high blood pressure as they could affect the heart rate.

Disclaimer: the information contained in this thread is solely for educational purposes on the given subject. It should not be considered a medical advice nor should it be used as a substitute for medical advice and expertise of a physician, physiotherapist or a dietitian.
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Re: Everything about Aerobics
« Reply #10 on: February 22, 2021, 01:36:37 AM »
Aerobic and Anaerobic Physical Activity


There are two main types of physical activity - aerobic activity and anaerobic activity.

Anaerobic activity is defined as the activity undertaken without the presence of oxygen which cannot be sustained for long periods of time. This type of activity relies heavily on the fast twitch muscle fibers. Examples of anaerobic activity are weight lifting and sprinting. Such activities cannot be undertaken for long periods of time. This type of activity helps to build lean tissue and improves body composition. The anaerobic capacity test is a test that measures the ability of the body to undertake a short duration exercise of a very high intensity. The Wingate Cycle Test is commonly used to test anaerobic capacity.

Aerobic Fitness (cardiovascular fitness) is the ability of the body to perform exercise over an extended period of time in the presence of oxygen. This type of activity relies heavily on slow twitch muscle fibers and includes activities such as cycling and marathon running. This type of activity helps to increase red blood cells as well as make the heart stronger and abler to deliver blood to the various organs. In other words, it improves cardiovascular fitness.

A training program which combines cardiovascular fitness and muscular fitness allows more oxygenated blood to be delivered per beat and increases the myoglobin in the muscle so that it can take up larger amounts of oxygen, allowing more work to be done. This is an advantage of cross training.

Principles of Fitness

The following are the principles of fitness which are often referred to by good trainers while imparting instruction to the clients.

1. Principle of Specificity -- Developing a particular fitness component (such as cardio respiratory endurance) requires performance of exercises specifically designed for that component. A good exercise program includes exercises geared to each component, to different parts of the body, and to specific activities or sports.

2. Principle of Progressive Overload -- When the amount of exercise (or overload) is progressively increased, the body continues to adapt and fitness improves. As a basic rule, when an individual is able to perform a task without momentary failure, the load should be increased by about 5%.

a. The amount of overload for maximum benefit depends on the current level of fitness, fitness goals, and the component being developed.

b.There are three dimensions of overload.

(i) Frequency -- It refers to how often exercise should be performed. Cardio-­respiratory endurance requires 3 to 5 days per week of exercise, and 2 to 3 days per week is sufficient for resistance and flexibility training.

(ii) Intensity -- It refers to how difficult the exercise should be. Fitness benefits occur when exercise is more intense than a normal level of activity, such as lifting heavier weights or stretching farther than usual.

(iii) Duration -- It refers to how long the exercise is performed. Cardio-respiratory endurance requires at least 20-60 minutes of exercise; other components are usually measured in repetitions, such as 50 sit-ups. Intensity of the exercise affects duration. High intensity exercises should be done for shorter periods of time, and low intensity exercises should be done for longer periods. If you are not athletic, it is better to start with low intensity and long duration exercises to lessen the risk of injury.

3. Reversibility -- The benefits of fitness are reversible. Just as the body can adapt itself to higher levels of activity and become fitter, similarly it can adapt itself to lower levels of activity and become less fit. Training must be consistent in frequency, intensity, and duration to maintain fitness.

4. Individual Differences -- There are large differences in our ability to improve fitness and performance skills. Some of our ability is genetically predetermined, but for the average individual, adaptability is enough to achieve fitness goals.

5. Warm-up and Stretching -- Every exercise session should begin with a period of warming up and stretching of muscles. Not only does this serve to increase blood flow for improved delivery of nutrients and removal of wastes, but also improves the efficiency of muscle contraction. There is evidence that the ligaments and tendons also benefit and become more resistant to injury.
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Re: Everything about Aerobics
« Reply #11 on: February 22, 2021, 06:01:46 AM »
If you want to learn about Weight Training and Body Building, take a look. It's somehow related to this topic.
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Re: Everything about Aerobics
« Reply #12 on: February 23, 2021, 04:53:24 AM »
An Aerobic Exercise Theory

Here comes an aerobic exercise theory.

Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature. The basic idea behind aerobic exercise is to overload the heart and the lungs as well as to have an elevated heart rate for a continuous period of time. This helps to strengthen the cardiovascular system (also called the aerobic system). The cardiovascular system has the responsibility of bringing oxygen into the body, muscles and various organs, as well as removal of the waste products of the body such as carbon dioxide and metabolic waste. An efficient cardiovascular system can clean the body of waste materials faster and helps the body to remain healthier.

The cardiovascular system itself consists of the following components:

1. Blood (the medium for exchanging oxygen and nutrients for waste products in the body).

2. The blood vessels (the pipes through which the blood flows).

3. The heart (the pump which forces blood to flow through the blood vessels). The blood contains red blood cells that carry oxygen and supply it to the tissues and muscles. The blood also clears the body of waste. Therefore the maintenance of the cardiovascular system forms the basis of aerobic exercise.

4. The lungs (the organs which help to absorb oxygen into the blood stream).
 
Advantages of Aerobic Exercise

1. Aerobics for weight loss: Aerobic exercise helps in burning body fat. Aerobic exercise can help an individual burn over 1000 calories per session. A combination of aerobic exercise and planned sports nutrition is one of the best ways to lose weight without having to diet.

2. Aerobics leads to a healthier life: Aerobics help one to lead a longer and healthier life. Aerobic exercise has the effect of strengthening the cardiovascular system and the heart pump which keeps a person more energetic and away from disease.

3. Aerobics keep a person full of energy: Apart from cardiovascular strengthening, aerobics help to tighten up the muscles and keep a person full of energy.

4. Aerobics help to reduce depression: One of the advantages of aerobic exercise that is often overlooked is that it has a beneficial effect on the brain and greatly improves the mood. Aerobics are a good way of keeping away from depression and have even been termed a natural anti-depressant due to the release of chemical compounds in the brain called endorphins which give an individual a great feeling after exercise. It has been observed that as few as 15 to 20 minutes of aerobic exercise can help relieve depression.

5. Aerobics lead to a healthier heart: Aerobic exercise reduces the chance of heart disease in an individual, and reduces the bad cholesterol as well as the blood pressure of the individual. Aerobic exercise helps to increase the HDL (good cholesterol) in the body.

6. Aerobics keep one away from disease: Aerobic exercise provides all round benefits for the body and keeps an individual away from dangerous diseases such as colon cancer, diabetes and breast cancer, etc.

7. Aerobics provide many other benefits: Aerobics provide other benefits to an individual such as better sleep, better self image, sharper mental response, better memory and greater enthusiasm for life.

And as you know -- Disclaimer -- The information contained in the thread here is solely for educational purposes on the given subject. It should not be considered a medical advice nor should it be used as a substitute for medical advice and expertise of a physician, physiotherapist or a dietitian. :)
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Re: Everything about Aerobics
« Reply #13 on: Today at 04:22:46 AM »
Terms and Definitions Used in Aerobic Exercise

Let's learn some terms and definitions used in aerobics.

1. Aerobic Fitness: It is the capacity to take in, transport and use the oxygen in the body. The word aerobic basically means in the presence of oxygen.

2. Aerobic Exercise: It is any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature. Aerobic exercise intentionally overloads the oxygen transportation system so that the body adapts to the overload and becomes stronger.

3. Aerobic Training: It is a form of exercise which is aerobic in nature and helps to improve aerobic fitness by overloading the oxygen transportation system so that it adapts to the additional work load.

4. Oxygen Deficit: It is the term used when the intake of oxygen in the body doesn't immediately meet its demands.

5. Oxygen Steady State: It's a state when the immediate supply of oxygen meets the demand.

6. Oxygen Debt: This situation occurs when you stop exercising (the recovery phase after exercise) and your requirement of oxygen begins to decrease, but you keep inhaling oxygen at a higher rate as the body has not adapted to a lower activity state. The additional oxygen uptake is called the oxygen debt.

7. VO2 Max: VO2 Max is a measure of fitness. The fitter a muscle, the more oxygen it draws from the blood. This is made possible by increased myoglobin, which is the muscles' oxygen storing protein. A fitter person is able to store more oxygen from the air. Exercise increases cardiovascular fitness which results in more blood and oxygen going to the muscles with every heart beat. VO2 Max is a measure of how much oxygen is consumed by a person during exercise per minute. This is done by asking the athlete to wear a mask so that the amount of oxygen used per minute during exercise can be calculated.

Arteriovenous Oxygen Difference (VO2 Difference)
It is a measure of the amount of oxygen consumed by the muscles. It is the difference in the oxygen content of the blood in the arteries and in the veins. While at rest, about 25% oxygen is utilized, but this can increase to 80% during exercise.

8. Aerobic Power: It refers to an individual's maximum oxygen consumption (in liters) divided by the individual's body weight in kilograms. The resulting value is expressed in milliliters of O2 per kilogram of body weight per minute. This method of determining aerobic fitness is very popular as it takes into account the body weight of the individual while measuring aerobic fitness.

9. Aerobic Maintenance: It refers to the amount of aerobic exercise that must be performed to sustain a certain level of aerobic fitness. Aerobic maintenance usually requires aerobic exercise 2-3 times a week at the same level of intensity as being carried out earlier. A 25-30 minute aerobic exercise session at full intensity is enough to achieve maintenance.

10. Aerobic Training Threshold: It is the minimum level of intensity (heart rate) that must be exceeded if significant changes in aerobic fitness are to result. The training threshold increases with aerobic fitness.

11. Anaerobic Threshold: It is the upper limit of the training intensity beyond which there is no positive effect on the aerobic fitness level of an individual. This occurs when exercise is carried on for very long periods and it becomes anaerobic in nature and does not provide aerobic benefits to the body.

12. Aerobic Training Zone: It is the range of training intensity that will produce an improvement in the level of aerobic fitness. This zone lies between the minimum level of intensity and the maximum possible before you no longer improve aerobically.

13. Aerobic Training Adjustments: It refers to the adjustments made by the body to the aerobic demand made upon it. The major impact is on the heart and the lungs. Due to the additional cardiovascular requirements, aerobic fitness leads beneficial changes in the body such as:

- A stronger heart with more pumping capacity.

- A larger heart with thicker walls.

- Better developed lungs with more capacity to absorb oxygen and more surface area to absorb oxygen from the air.

- Lower breathing rate and pumping of more blood around the body.

14. Aerobic Over Training: It refers to the condition when additional aerobic exercise has no benefit for the body and can lead to illness or injury.

15. Exercise Intensity: It refers to how hard you are exercising and determines the number of calories which are being expended and the amount of energy and oxygen required by the body to carry on the exercise.

16. A MET: It is a multiple of your resting metabolic rate and is used as a measurement to refer to the ratio between the energy demands for an exercise to the energy demands of the body at rest. For example if you exercise at the 4-MET level, your body is using 4 times the amount of energy it would use at rest.

17. Exercise Duration: It refers to how long you exercise. It can be expressed in terms of time, distance or even calories expended.

18. Aerobic Exercise Prescription: It refers to the fact that for achieving aerobic improvement, the correct intensity of aerobic exercise is the key. It is important for the aerobic instructor to understand that a proper aerobic program must be implemented which takes into account the following two things:a) Minimum Intensity: The body will benefit aerobically only if the intensity of the aerobic exercise is within the training zone. This lies between 55% and 85% of the maximum heart rate. b) Maximum Intensity: If the exercise is too intense, it could become anaerobic in nature.
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Re: Everything about Aerobics
« Reply #14 on: Today at 04:55:50 AM »

How effective is aerobic exercise alone for weight loss?


In general, weight loss occurs when the amount of calories burnt by the body is more than the calories received. There is no doubt that calories are burnt during both aerobic and anaerobic exercise. However, we must keep in mind a very important factor - your RMR (resting metabolic rate). We already know that the body consumes upto 70% of its calories performing bodily functions such as heating the body, pumping blood and revitalizing tissues and muscles while at rest. The more the RMR of a person, the more calories are burnt while at rest. The more your lean body mass (i.e . the more the muscle), the more will be your RMR. If you are following a weight loss routine that involves only aerobic exercise along with a controlled diet , it does not help to increase muscle bulk and it is very likely that you will regain the lost weight once you reduce the intensity of exercise or loosen up on dieting. However, if you mix weight training (strength training) with your aerobic exercise, your body's RMR will increase and you will be able to retain the lean body for much longer periods of time since your body will burn more calories while at rest with the additional muscle mass.
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