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Author Topic: Everything about Aerobics  (Read 522 times)

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Re: Everything about Aerobics
« Reply #15 on: March 03, 2021, 10:40:24 PM »
Does sweating during aerobic exercise mean that weight Is being shed?

This is an interesting question. Let's see what the people said:

There is no direct connection between weight loss and the amount of sweating during exercise. The weight lost through sweating is only due to the loss of water in the body which is recovered as soon as the athlete replenishes it. Sweating can increase due to reasons such as humidity, warm clothing and poor ventilation and should not be directly linked to weight loss. Trying to increase sweating during exercise is not a good idea as it can lead to dehydration and injury.

Aerobic Dance and Step Aerobics

Aerobic dance is one of the most popular forms of aerobic exercise since it provides excellent aerobic benefits to the body along with the joy of dancing to music. Aerobic dance targets the lower group of muscles but the exercises can be altered to target the upper body as well by moving the arms.

Equipment for aerobic dance

1. Good footwear is required for aerobic dance. The shoes should be light and well ventilated.

2.. Open space. The body moves through space during aerobics and any object or wall should be well away while performing the exercises.

3. Non-slip flooring.

4. Good music with 120-130 beats/min.

5. Motivating music. (Dance music is usually a popular option.)

There are 3 variations of aerobic dance:

1. Low impact aerobic dance.

2. High impact aerobic dance.

3. Step aerobics.

1. Low Impact Aerobic Dance:

They are aerobic movements (those which involve large muscle groups in rhythmic movement) in which at least one foot remains in contact with the ground at all times. This type of aerobic exercise helps to avoid overuse injuries and is suitable for seniors, people with knee injuries, lower joint injuries as well as those suffering from obesity.

Caution
The movements during low impact aerobic dance should be controlled and there should not be any excessive impact on the lower body due to repeated bending of the knees while performing the exercise. It may not be easy for some individuals to benefit aerobically from this type of low impact exercise as it may not increase the heart rate so as to enter the training zone. Such individuals must use more exaggerated movements to get a better cardio-effect. The intensity of the exercise can also be increased by adapting exercises to increase the upper body movement.

2. High Impact Aerobic Dance:

In this type of aerobic dance, the body moves through space and both feet may be in the air at any point of time. This could include exercises involving jumping and hopping. This type of exercise makes substantially more impact on the lower body joints and muscles apart from giving a good cardiovascular effect to the body.

Caution

This type of exercise is known to result in higher incidence of injury to the body, specially the knee joints. This happens due to the repeated use of the joints in high impact exercises. High impact dance aerobics may not be suitable for people with recurring joint or bone problems. It is often a good idea to combine low impact exercises with high impact exercises to reduce the chances of injury.

3. Step Aerobics:

In this type of exercise, an individual steps onto or down from a platform. This type of activity can be of a moderate or high intensity. The level of stress in the lower body is relatively less in step aerobics. The intensity and the impact on the lower body can be controlled by the height of the platform. This can also increase or decrease the intensity of the exercise.

Caution

a) While stepping up, do not allow any part of the foot to hang over the edge of the platform.

b) While stepping down, make sure you step close to the platform.

c) While stepping down, the heel should always touch the ground first and the foot should not pound on the floor or platform. It should also not bounce on the floor.

d) While performing exercises on the platform, the gaze should not be directed down towards the platform. Do not stare down at the platform while performing the exercise.

e) Never step down with your back towards the platform.

f) Maintain a good, erect posture with the back straight and eyes looking forward.

g)  The shoulders should be back and relaxed, the chest lifted and the body erect.

h) Avoid hyperextension and twisting of joints.
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Re: Everything about Aerobics
« Reply #16 on: August 31, 2021, 03:48:00 AM »
Step Aerobics Injuries

About the injuries:

The incidence of injury during aerobic dance (including step aerobics) is high. Majority of the injuries occur in the lower body and are related to stress on the joints. The injury risk is heightened when the muscles are fatigued. You can read about treating injuries related to sports more and learn well.

Common injuries during step aerobics.

1. Stress fractures in the foot or the shin bone. These occur as a result of the pounding of the foot hard on the floor or the bench.

2. Overuse injuries: Due to the repetitive nature of the exercises during step aerobics, overuse injuries can occur. The most common are ligament tears and stretches, especially of the knee. Always avoid twisting or over impacting the knee joint.

Floor related injuries: The type of floor can greatly contribute to injury during step aerobics. High impact exercises should be carried out on a floor which has a cushioning property or on a wooden surface. Special floor surfaces for sports are the best choice. Furthermore, the floor must not be slippery as it can also lead to injury.

Step height: The height of the step greatly increases or decreases the intensity and impact of the exercise. The height should be adjusted according to the fitness level of the trainee as well as his/her previous experience in step aerobic exercises. It is best to avoid setting the step height to an angle that is larger than the one that requires the knee to bend more than 60 degrees. In no case should the step height be set at an angle that requires the knee to bend more than 90 degrees.

Guidelines for Step Aerobics Training

1. Ensure that each trainee has enough space to move around in. The stepper should be placed in the middle of an empty area measuring 5 feet by 5 feet. Any loose articles or equipment lying on the floor can prove to be a safety hazard.

2. Use a stepper to show the class how to execute the exercises and ask the students to follow along. Keep a close watch on the activities of each trainee and make sure that your speed is not too fast as it can result in jury to the new trainees. Instruct new trainees not to increase the height of the step as this can be done at a later stage.

3. Start the training program with a warm up and stretching session. The first 10 minutes should be used to warm up and stretch the body. This can also involve very basic exercises using the stepper such as Tap up, Basic left and Basic right. Always keep an eye on the class during the warming up period, especially on the new trainees.

4. While demonstrating various exercises, you might have to reposition your stepper board so that the trainees can see the exercise clearly from a good angle of vision. Make sure that you demonstrate the correct technique for each exercise.

5. After the warm up, choose exercises starting from basic movements through intermediate exercises and then go on to complex exercises. You can add arm movements at the peak intensity stage to increase the heart rate of the trainees.

6. End the step aerobic session (which should not last more than 25-30 minutes) by going through a cool down period which could involve one or more of the following cooling down techniques:

a) Lowering the height of the stepper.
b) Putting on a slower music that reduces the speed of the exercise.
c) Switching over to basic exercises.
d) Eliminating arm movements altogether.


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 #17 on: August 31, 2021, 05:42:24 PM »
Common Sports Injuries

I'm afraid of injuries. So I want you to be careful and to have a good life without injuries! Learn about the common sports injuries!

An aerobics trainer must be well aware of the common injuries that can occur while exercising. Injuries are a common problem while working out in the gym and a general awareness and knowledge about injuries can not only help to avoid them but also in the recovery process. If you come across a gym injury, only advise medication or attend to the injury if you are sure that you know what the problem is. The human body is a very complex "machine" and many a time, an injury can be severer than it appears to be. Therefore, be very careful. If you suspect a serious injury, call for the emergency services.

1. Back Injuries

Up to 80% of some people suffer a back injury at some time of their lives. The most common cause is usually a sprain of the back muscles due to wrong posture. Once a back injury has taken place, it takes time to heal. So, the best possible alternative is to prevent the injury in the first place through correct exercises and proper posture.

Proper Posture of the Body:

An individual must be careful about his or her posture at all times.
The following postures are wrong postures:

- Slouching i.e. not standing or sitting in an upright position.

- Rounding or forward drooping of the shoulders by letting them hang loose.

- Forcing the back into positions where the normal S curve of the back is not properly maintained as when sitting on a deep cushioned sofa for long hours.

- Holding the head too far forward.

- Letting your belly hang loosely forward and putting undue pressure on the spine.

- Not keeping legs straight while standing.

- Sleeping on a mattress that is too soft or too hard.

- Sleeping on your stomach for long hours.

One of the most common fallouts of a bad posture is a muscle strain of the back. A muscle strain or a rupture of the back muscle is the same as the rupture of a muscle in any other part of the body. The rupture can occur due to a wrong exercise or over straining of the back muscles. A wrong posture for a long period of time has the effect of weakening the back muscles, and is one of the main reasons why back muscles get strained. A wrong posture leads to a stiff back (muscle spasms), which then results in the straining of the back muscle.

Muscle tears in the back are graded "1", "2", and "3".


A. The characteristics of a grade 1 muscle tear are:

None or little swelling.

Can walk properly.

Feeling of tightness in the back.

Grade 1 tear can usually be treated at home through a simple massage and by not exercising. If there is no pain while exercising, it can be continued.

B. The characteristics of a grade 2 muscle tear are:

Shooting pain while moving possible.

Inability to walk possible.

Swelling of the area.

Pain on pressing

It is best to see a doctor for a grade 2 tear and stop all exercises.

C. The characteristics of a grade 3 muscle tear are:

Severe pain

Severe swelling that appears as soon as the injury takes place.

Inability to walk.

Swelling when the muscle contracts.

It is a must to see the doctor for a grade 3 muscle tear. The doctor may prescribe massages or even advise surgery in certain cases.

Lower Back Pain (Lumbago)

Lower back strain is a common form of back problem which can result from sports activity. The exercise activity must be immediately stopped if there is a severe lower back pain or a discomfort in the lower back while exercising. The back is a vital part of the human body and supports the body. Therefore, no chances can be taken if a back injury is suspected. Lower back pain or injury usually takes place due to the wrong lifting of a load or twisting of the back at an impossible angle. The pain in the lower back is due to muscle sprains and also due to the trapping of nerves by the sprained muscles. Usually, the pain goes away in a couple of weeks.

The symptoms of lower back pain are:

Pain in the lower back which does not go down to the legs.

A straightening of the back due to stiffness and loss of the normal S curve of the back.

Common treatment of lower back pain includes:

Resting in bed.

Applying heat to the area.

In case lower back pain occurs, exercise cannot be continued, and bed rest is advisable till the pain goes away. If the pain becomes too severe or does not go away, the doctor should be consulted. The lower back pain may be quite intense and may require aspirin or anti-inflammatory medication. Physical therapy may be required during which the doctor will prescribe heat, electrical stimulation or massages. In severe cases, traction may also be applied to realign the vertebrae.

2. Neck Injuries

Pain only in the neck region (Cervicalgia)

Pain in the neck region (cervicalgia) that does not radiate outwards is quite common . This pain is usually due to a muscle tear in the neck region.

Symptoms of cervicalgia

Sharp pain in the neck region.

Pain when turning the head side ways or backwards.

A nagging ache in the neck region.

Common treatment of cervicalgia include

- Application of ice to the painful area especially if the problem is muscular in nature.

- Wearing a collar to support the neck.

- Seeing a doctor, who would most probably prescribe a muscle relaxant.

Pain in the neck region that radiates to the shoulders and arms

Neck pain which also passes to other areas of the body is usually due to trapped nerves in the neck as a result of muscle spasms or disk damage.

Symptoms

- Pain in the neck that radiates to the shoulders or arms.

- The pain also moves to the head region.

- There could be dizziness and headaches.

Common treatment for Radiating Neck Pain

- Taking anti-inflammatory medicines.

- Rest and wearing a collar.

- Seeing a doctor, who would first reduce the inflammation and pain and then suggest neck exercises.

3. Bursitis (Students' Elbow)

This problem occurs at the tip of the elbow where there is a small sack of fluid called the bursa. This fluid is used for lubricating various surrounding tissues. If you accidentally hurt the region or lean on the elbow for long hours, it could lead to bleeding or inflammation in the bursa which results in swelling of the tip of the elbow.

Symptoms

- Reduced mobility of the elbow.

- Pain and swelling of the elbow

- Possibility of pain even without moving the elbow.

Common treatment for bursitis in the elbow

- Rest the elbow.

- Apply ice to the affected area.

- See a doctor, who may remove the fluid from the elbow, bandage the region or even perform surgery if required.

4. Sprained or Twisted Ankle Injuries

In proper medical lingo, a ligament is sprained, and an ankle is sprained. This type of injury is most common when you are not wearing the right type of shoes, or your ankle twists at an unnatural angle during sports or while walking.

Three degrees of ligament sprain:

First degree

Some stretching or tearing of the ligament.

Little or no joint instability.

Mild pain and swelling.

Some joint stiffness.

Second degree

Some tearing of the ligament fibers .

Moderate instability of the joint.

Moderate to severe pain .

Swelling and stiffness.

Third degree

Total rupture of a ligament .

Complete instability of the joint .

Severe pain and severe swelling .

Common treatment for ankle injuries

The ankle injury should be rested and treated with ice to reduce the swelling. If you see a doctor, he could prescribe anti-inflammatory medicines or, in more serious cases, laser treatment and massages leading to a full rehabilitation program.

5. Total Rupture of the Achilles' Tendon

The Achilles' tendon is a delicate tendon at the back of the heel. Injuries to this tendon usually occur due to sudden movements that exert a force behind the lower leg.

Symptoms of a total rupture are

A complete rupture of the tendon is accompanied by intense pain, and you can even hear the snapping sound of the tendon. You will not be able to stand on tip toe or walk normally after the injury.

Common treatment for Achilles Tendon

You can try to reduce swelling with ice. This injury requires surgery for treatment and you must get the casualty to the hospital. The quicker the casualty is operated the better are the chances of a full recovery.

6. Cramps of the Calf Muscles (Gastrocnemius or Soleus)

Cramps may be caused due to a number of reasons such as dehydration, low salt intake, low carbohydrate levels or over training. A very common area where cramps take place is the calf muscle. The cramps lead to an involuntary contraction of the muscles accompanied by pain. Severe cramps can also tear the muscle fiber, and should be treated quickly.

Common treatment for cramps

Stretch and massage the affected muscle to relieve pain. Take some salt mixed in water. An increase in the blood flow of the area helps to reduce the pain. A doctor will also prescribe massages.

7. Shin Splints (Periostitis)

This injury is caused due to overuse of the affected area. Shin splints is the name given to the pain at the front of the lower leg due to a swelling in the sheath surrounding the bone. This injury is usually caused due to too much impact on the feet during running or jumping. The injury is characterized by pain, swelling, lumps on the bone and pain when turning or bending the foot up or down.

Common treatment for shin splints

Treat the swelling with ice. A person with shin splints should rest and not use the affected area for exercising. Sitting exercises can be continued. A well padded shoe will help. A doctor may prescribe anti-inflammatory medication apart from massages to reduce the swelling and tone up the area.

8. Patellofemoral Pain Syndrome (including CMP or Chondromalacia Patellae)

Patellofemoral pain syndrome is the name given to the pain in and around the knee-cap caused due to injury below the knee-cap. This pain surfaces when bending the knee and is also characterized by swelling and degeneration of the quadricep muscles. This injury is usually caused due to rubbing of the bones below the knee cap and in some instances, due to injury. This injury should be treated quickly. The injury is common among people with feet that roll in and people who have weak quadriceps.

Common treatment for patellofemoral pain syndrome

Treat the injured area with ice to reduce the swelling and rest the knee. A knee support band will help take the load off the knee. A doctor may prescribe anti-inflammatory medicines and a rehabilitation program that could involve exercises to strengthen the quadriceps.

9. Hamstring Strain (Tear of the Hamstring Muscles)

A hamstring strain is due to a tear in the hamstring muscles and is caused by a sudden movement (such as starting a sprint race) or by too much load on the hamstring. The injury leads to the hamstring muscles going into spasms with a lot of pain and swelling. If the rupture is very bad, you may feel a gap in the muscles.

Strains are graded 1, 2 or 3 depending on the severity

Grade 1 strain:

This is the least serious strain and is basically a micro tear in the muscle. The casualty can walk and there may be some tightness in the thigh. There may not be any swelling. If the casualty lies on his/her stomach and tries to bend the knee against gravity, it will not cause pain. A grade 1 strain is usually treated with a bandage.

Grade 2 strain:

This strain is more serious and is a tear in the muscle. The casualty cannot usually walk properly and there may be shooting pain in between the movements. There will be swelling and pain on pressing the area. If the casualty lies on his/her stomach and tries to bend the knee against gravity, it will cause pain. The casualty may not be able to fully straighten the knee. This injury is treated with ice and rest (crutches), and takes up to 10 weeks to cure.

Grade 3 strain:

This strain is the most serious and is a large tear in the muscle. The casualty cannot walk without crutches and experiences pain. There will be swelling and pain on pressing the area. If the casualty lies on his/her stomach and tries to bend the knee against gravity, it will cause pain. The casualty may not be able to fully straighten the knee. This injury is treated with ice and rest (crutches), and takes up to 15 weeks to cure. A doctor may suggest a rehabilitation program.

10. Impingement Syndrome (Swimmer's Shoulder / Thrower's Shoulder)

This injury takes place when the rotator cuff tendons get trapped in the shoulder joint. This injury could be caused by sudden shoulder movements or an accident and leads to a pain in the shoulder when the arm is lifted higher than the horizontal level or when it is lifted quickly. This problem can get chronic. So, quick treatment is advised.

11. Rotator Cuff Injury

This injury occurs in the shoulder muscles that help to rotate the shoulder outwards and inwards. Sudden and jerky movements of the shoulder usually cause this injury. This injury is accompanied by pain when the arm is raised above the head and when the shoulder is rotated outwards.

Common treatment for rotator cuff injury

The shoulder should be rested for as long as there is pain and the swelling should be treated with ice. The doctor may prescribe anti-inflammatory medicines or a rehabilitation program. In most cases, 3-4 days of rest cure the problem. This injury can be avoided by outward rotation of the arm and shoulder exercises.
 
  Stay safe!!!
 
Disclaimer: The information contained in 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 #18 on: September 01, 2021, 04:36:46 AM »
Hydration and Fluid Requirements for Athletes

Let us learn about the hydration and fluid requirements for athletes.

Fluids in the body have numerous functions and are essential to well being and life. Fluids form blood, aid digestion and prevent the body from overheating. For a sports person, excessive sweating is an every day occurrence which must be followed by the replenishment of the lost water to stop the body from overheating. When sweat evaporates from the skin, it cools down the body and regulates the body temperature. If the athlete has not drunk enough water, the body will begin to overheat leading to low performance and even dangerous consequences. The amount of sweating differs from person to person and can also be influenced by external factors like temperature, humidity, altitude and clothing.

A sports nutritionist must be well aware of the benefits of drinking adequate water, and how the amount of water in the body can affect the body's functioning. A well hydrated athlete will perform better and avoid the dangers associated with dehydration. Hydration has the important function of cooling down the body. As a sports nutritionist, you must instill in the trainees the importance of drinking enough water by making it a daily routine and a part of the sports person's life. The nutritionist must keep in mind that drinks with caffeine act as diuretics and work against hydration. A cup of coffee contains 1.5 micrograms of caffeine. Alcohol consumption has the effect of heating up the body, and has and leads to dehydration rather than hydration.

Avoiding dehydration

Dehydration is caused due to the lack of adequate drinking water. The first signs of dehydration are a lack of energy, which can further lead to headaches, dizziness and disorientation. The proper manner to hydrate the body is to replenish the water while it is being lost. There is no benefit in replenishing the body's fluids after the training session, as it can lead to dehydration and loss of performance. The following chart shows how the body is affected through increasing levels of dehydration.

1-2% - Thirst and weakness.

3-4% - low performance, dry mouth.

5-6% - Increased body temperature, headache, irritability.

7-10% - Dizziness, disorientation, heat stroke and even death.

How to assess the correct amount of water intake

The normal water requirement of an individual is 8-10 glasses a day. However in the case of athletes, huge amounts of water are lost during training sessions. So, the water requirements must match the lost body fluid. To know whether the athlete is having enough water, there are two simple and practical ways.

The first is to ensure that the athlete is drinking enough water to urinate at least four times a day and that the color or the urine is pale yellow. If the yellow color is dark, it is a sign that the body is not getting enough water. The second method is to weigh the athlete before the training session and then to weigh him again after the session and determine the pounds of weight lost. The athlete should drink at least three cups of fluid for every pound lost during training. This method can help to assess the water requirement of the body during particular training sessions. The athlete need not be weighed every time he undertakes the same training session once the figures related to water loss for a particular training are known.

The right way to drink water

Water intake before, during and after the exercise should be properly planned.

(a) Before the training event - Consume 14-18 ounces of water two hours before the exercise. The two hour gap is enough to fully hydrate the body and leave enough time for the excess water to come out of the system. Plain water is the best source of hydration. Take 5-7 ounces of water just 15 minutes before the exercise to be fully hydrated before the fully hydrated.

(b) During the exercise - The athletes must constantly keep hydrating the body every 20-25 minutes with 5-10 ounces of water. Sports drinks are also a good idea during exercise as they help to replenish the sodium lost through perspiration as well.

(c) After the exercise - The athletes should be encouraged to replace all the lost fluid by consuming approximately 20 ounces of fluid for every pound of weight lost.

Disclaimer: The information contained in all of 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 #19 on: September 02, 2021, 04:25:48 AM »
Other Forms of Aerobic Exercises

Let us read about other forms of aerobic exercises.

1/ Fitness Walking

Fitness walking is another very popular form of aerobic exercise. Fitness walking can be done indoors, outdoors or even on a treadmill and it should be done wearing comfortable loose clothing and good walking shoes. Brisk fitness walking provides a good cardio effect and mainly affects the lower body. The muscles affected are the quadriceps, hamstring, calves and glutes.

Equipment Required:

The shoes should be good walking shoes. The shoes should have a good rubber sole to prevent slipping. The shoes should fit well with adequate space in front of the toes. The toes should be able to move slightly within the shoe. The shoes should be well cushioned and well ventilated.

Caution

1. Good posture, chin up, back straight.

2. Arms moving in natural rhythmic motion on the sides of the body. The arms can go up to form an angle of 90 degrees with the body.

3. Walking can be done at different speeds such as strolling, brisk walking or race walking to alter the intensity of the aerobic effect.

a) Strolling: This type of walking is done at approximately 3 miles per hour with the arms swinging loosely along the sides.

b) Brisk walking: This type of walking can be done at 4 miles per hour and the arms swinging energetically along the sides.

c) Race walking: This type of walking can be done at 5 miles per hour which is quite fast and the arms can be bought up to a 90 degree angle to the body.

Caution

Walking should not be over done as there is a risk of injury.

It is essential to stretch the body before and after walking.

During the walk, the speed should be built up slowly. Start at a slower pace and then build up the pace during the walk. This greatly reduces the chance of muscle pulls.

Always avoid dehydration. The water intake should be properly planned before walking, during the walk and after the walk, especially if the pace is very brisk and/or there is a lot of humidity or heat.

While walking, wear comfortable loose fitting clothing. Do not walk in rubberized clothes. Avoid walking in extremely humid or hot temperature.

Always walk in the direction opposite to the traffic.
 
2/ Treadmills

Treadmills are one of the most popular forms of aerobic equipment available with people at homes and in health clubs (gyms). The treadmill is basically an indoor fitness walking device with a motor that drives a belt on which an individual can walk. Commercial treadmills have a speed adjuster built within them which can allow an individual to control the speed at which he/she is walking. Speeds can vary from the 3 minute mile to even the 12 minute mile in most models. The speed at which the motor runs defines whether the individual is walking at a comfortable pace, jogging or even running. If the person cannot match the speed of the belt, he will be forced off the treadmill (this has been known to cause injuries in the past). Many commercial treadmills have the ability of allowing the user to adjust the angle of the walking belt. Walking at an incline can be very taxing on the body and requires a lot of work load on the muscles. The angle can be increased up to 30 degrees in most models.

Walking on a treadmill should be done for about 20-60 minutes at a time, and 2-3 times a week and at an intensity level of 55-85% of the max heart rate to get good aerobic benefits. A treadmill is a very ingenious exercising device and can help an individual walk, run or jog indoors away from the traffic, pollution, heat and dust. Most treadmills have the capability of providing information regarding the amount of distance covered, time spent, calories expended, elevation level etc. These features provide a motivating factor to the individual.

Caution

When you get on to the treadmill, you should start at a slow pace and get accustomed to the surface of the treadmill and its speed and angle.

Use the first few minutes to warm up and then gradually begin to increase your speed. When you have completed your exercise, gradually decrease the speed instead of stopping abruptly.

Always look in front when walking on the treadmill.

Never try to walk or run backwards on the treadmill.

Increase the elevation of the treadmill gradually. As it puts a lot of additional pressure on the body, it is always a good idea to let the body adapt itself to the incline slowly.


Is Walking the Best Type of Aerobic Exercise?

Walking rarely raises the heart rate into the target training zone which is 55-85% of the prescribed maximal heart rate (220-age). So the benefits of walking are limited to a few people in whose case the heart rate increases to the required level. However, while saying this, one must remember that the benefits of walking are there for all age groups. Even age groups of 65 and above get substantial improvement in their fitness levels by walking regularly.
 
3/ Exercise Cycles

This is one of the most common forms of exercise equipment available in homes, in gyms in many places around the world. Exercise cycles are of 2 types.

- Simple exercise cycles

- Cycle ergo meters (with meters) which have built in systems which calculate how hard you are working. The meters may provide information such as the pedal rate, calories consumed, distance traveled and the watts expended.

Exercise cycles have a built in mechanism which allows the user to control the resistance of the cycle. While setting the resistance, the speed must be kept in mind. The design of the cycle must be kept in mind while purchasing the cycle. The pedals should be as close to the seat as possible to avoid extra strain on the knees. Cycling is an excellent aerobic exercise and places a heavy load on the cardiovascular system and helps the individual to burn upto 1000 calories an hour.

Advantages of Indoor Cycling

- It is a safe way of exercising.

- It can be done indoors and the routine need not be altered due to bad weather. It keeps one away from traffic and pollution.

Advantages of Outdoor Cycling

- One inhales fresh air while cycling outdoors.

- One has the feeling of being on the move and the pleasure of seeing new things.

Disclaimer: The information contained in this topic 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 #20 on: September 03, 2021, 04:54:36 AM »
Step Aerobic Exercises

I started to like step aerobics. I think you can learn the correct techniques for many of the popular aerobic steps. Remember to go through the notes for each exercise which can help to give you some important tips. Many of the exercises have been adapted to include upper body motion as well. As an aerobics instructor you can also experiment with these exercises and make them target more areas of the body. In some cases, you may have to remove parts of exercises to make them easier for special categories of learners such as elderly people or people with knee problems.

Starting with the K-Step.

The K-step starts next to the bench, and steps up and forward, then back again, to form the letter "K" with the bench and your feet.

This move is done in 8 phases:

1. Step up on bench with a lead foot.
2. Bring the other foot up and tap the bench next to the lead foot.
3. Step forward and off the bench with the foot that tapped.
4. Step forward and off the bench with the other foot.
5. Step backwards onto the bench with the lead foot.
6. Bring the other foot back and tap the bench next to the lead foot.
7. Step backward and off the bench with the foot that tapped.
8. Step backwards and off the bench. You are back to the starting position.

The exercise can be done either from left to right or from right to left. Keep the body erect and hands at the waist while doing this K-step exercise.

I like it. :)
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Re: Everything about Aerobics
« Reply #21 on: September 04, 2021, 12:24:35 AM »
Continuing with the reverse turn.

Reverse turn starts with you facing towards the right and ends with you facing towards the left. (Or vice versa.) Please be careful when doing this move. Some people prefer not to do it at all. Exercise your own judgment and be safe!

This move is done in 4 phases:

1. Step up on the bench with your lead foot.
2. Step back and up on the bench with your other foot. (You are now on top of the bench).
3. Step down with your lead foot.
4. Step down with your other foot. You are facing the opposite way from when you started.

Keep the body erect and hands at the waist while doing this reverse turn exercise.

It's not very difficult. :)
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Re: Everything about Aerobics
« Reply #22 on: September 07, 2021, 01:32:41 AM »
Now let's pay attention to the Reverse V-step (Reverse V-turn).

The Reverse V-step is similar to a V-step - you step up wide with both feet, but you also turn as you step up, so that you end up facing the opposite direction from when you started.

This move is done in 4 phases:

1. Step across and up on the bench with your lead foot, and begin to turn your body.
2. Finish the turn as you bring your other foot on top of the bench. (You are now on top of the bench and facing the opposite direction.)
3. Step down on the far side of the bench with your lead foot.
4. Step down with your other foot to the far side of the bench.

As you might have seen somewhere, this exercise requires a quick turning motion of the body on the board (which you cannot exactly see in this post). However it is quite simple. Step up on the bench with your lead foot placed diagonally on the bench. Begin to turn your body and time it so that the turn is completed by the time you bring your other foot on top of the bench. You will then have both feet on top of the bench and you will be facing the opposite direction from where you started off. This exercise can be executed from different sides of the bench as you may guess.
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Re: Everything about Aerobics
« Reply #23 on: September 08, 2021, 12:45:20 AM »
Basic left and Basic right

Basic left and Basic right are both easy and I like them very much!

1. Basic left

The left foot is the lead foot and is the first to be placed on the bench as well as the first to move off the bench and onto the floor.

In other words, the Basic left starts in front of a horizontal bench.

This move is done in 4 phases:

1. Step up on bench with left foot.
2. Step up on bench with right foot.
3. Step down backwards to the floor with left foot.
4. Step down backwards to the floor with right foot.

2. Basic right

The right foot is the lead foot and is the first to be placed on the bench as well as the first to move off the bench and onto the floor.

In other words, the Basic right starts in front of a horizontal bench.

This move is done in 4 phases:

1. Step up on bench with right foot.
2. Step up on bench with left foot.
3. Step down backwards to the floor with right foot.
4. Step down backwards to the floor with left foot.
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Re: Everything about Aerobics
« Reply #24 on: September 09, 2021, 12:21:46 AM »
Revolving door

About the Revolving door exercise.
Start the exercise with the lead foot slightly turned on the board. You should end up in the same position as you started.

How to do it concretely: the Revolving door brings you over the bench and back again with four small turns. You will turn in a complete circle as you do it. You can also make it a four count move called "1/2 a revolving door" by not crossing back over after phase 4. (Note that you will face all four directions while doing this move.)

This move is done in 8 phases:

1. Step up on the bench with the lead foot, turning slightly as you do so.
2. Bring the other foot up on top of the bench as you complete a small turn.
3. Step down with the lead foot to the other side of the bench, turning slightly.
4. Bring the other foot down next to the lead foot, completing a small turn. (You are now facing the opposite direction from phase 1.)
5. Step up on the bench with the lead foot, turning slightly.
6. Bring the other foot up on the bench as you complete a small turn. (You are now facing the opposite direction from phase 2.)
7. Step down with the lead foot, turning slightly.
8. Bring the other foot down next to the lead foot, completing the last of four small turns. You are facing the same direction as when you started.

I like it. 8)
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Re: Everything about Aerobics
« Reply #25 on: September 10, 2021, 01:58:58 AM »
Across the Top

Let's learn the Across the top exercise. I like it with the arms motion, but I learned that it (the arms motion) in the exercise is optional (and can help to give a good upper body work out).

The details about this exercise:

An Across the top starts beside the bench, facing sideways. Very similar to another exercise named "Over the top", this move brings you across the "long end" of the bench.

This move is done in 4 phases:

1. Step sideways up onto the bench with the the lead foot.
2. Step up so both feet are on the bench.
3. Step off the other side of the bench with the lead foot.
4. Step down so both feet are on the floor.

Yeah. I like it. :) :)
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Re: Everything about Aerobics
« Reply #26 on: September 12, 2021, 05:03:19 AM »
Corner to Corner Kick

I like the Corner to corner kick exercise. It's so easy. When you do it, you can adjust the height of the kick to increase the intensity of the exercise.

Another, similar one is called Corner to corner. More details about it:

A Corner to corner starts in front of a horizontal bench.

This move is done in 8 phases:

    1. Step up on bench with the lead foot, facing diagonally.
    2. Bring your other knee up.
    3. Bring you knee and foot down to where they started.
    4. Step down with the lead foot.
    5. Step up on bench with the other foot, facing diagonally.
    6. Bring your lead knee up.
    7. Bring your knee and foot down to where they started.
    8. Step down with your other foot.
 
I like it too!
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Re: Everything about Aerobics
« Reply #27 on: September 13, 2021, 01:25:35 AM »
Diagonal

Now we'll learn about the Diagonal exercise. The Diagonal starts next to the bench, facing sideways. This move is also known by some as a "corner to corner".

This move is done in 4 phases:

1. Step up on bench with the lead foot.
2. Bring other foot up on bench, past the lead foot.
3. Step off to the far side of the bench with the lead foot.
4. Step off the side with the other foot.

The important is to step across the bench so that the movement is in a diagonal path. This exercise can also be done with another lead foot (left lead foot or right lead foot, i. e. the person moves diagonally across the board from left to right or from right to left).

I like this exercise.
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Re: Everything about Aerobics
« Reply #28 on: September 14, 2021, 01:56:30 AM »
Flamingo

The Flamingo exercise is a bit difficult. It is a knee up, straddle down, up and off the same side that you started on.

This move is done in 8 phases:

1. Step up on the bench with the lead foot.
2. Raise the other knee up.
3. Bring the other knee back down.
4. Step down on the other side of the bench with your other foot. You are now straddling the bench.
5. Step up on the bench with your lead foot.
6. Step up on the bench with your other foot. Both feet are now on top of the bench.
7. Step back down with your other foot on the same side as before.
8. Bring the other foot down next to the lead foot. You are in the same place as when you started the move.

It can be done from the left side or from the right side. The arm movements are optional. They can help to make the exercise to target the upper body as well.
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Re: Everything about Aerobics
« Reply #29 on: September 15, 2021, 02:40:48 AM »
Rocking Horse

The Rocking horse exercise is not very easy. This exercise involves bending the leg back.
This is called a hamstring curl. The other main movement involves a knee up (which is lifting the knee up). The exercise should be done from both the left side and the right side so that the leg muscles are targeted equally. More details: the Rocking horse is a repeater done with a knee, a hamstring curl, and a knee. Your body "rocks" back and forth as you switch from hamstring to knee to hamstring.

This move is done in 8 phases:

1. Step up on the bench with your lead foot.
2. Do a hamstring curl with the other foot.
3. Step back down to the floor with the other foot.
4. Lift your right knee up.
5. Place your lead foot back on the bench.
6. Do another hamstring curl with the other foot.
7. Step back down on the floor with the other foot.
8. Step back down on the floor with the lead foot.
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