AEROBIC FITNESS PATHFIT104-PRELIMS PE101

aerobic fitness

1. PE 102 AEROBIC FITNESS PRELIMS WEEK 2-3

2. Aerobic fitness also known as cardiovascular fitness or cardiorespiratory fitness, refers to the ability of the cardiovascular and respiratory systems to efficiently supply oxygen to the muscles during sustained physical activity. It is a measure of how well your body can take in, transport, and utilize oxygen to meet the energy demands of aerobic exercise.

3. Different types of Active Physical Activities According to a study conducted by J.Y.Cagas , B.A. Torre, and E.J. Manalastas on why Filipinos exercise, the five most popular fitness activities for men are (1) running, (2) jogging, (3) playing basketball,(4) walking. And (5) weightlifting. On the other hand, the most popular fitness activities for woMen are (1) running, (2) walking, (3) jogging, and (4) doing yoga.

4. Running and Jogging - are common and popular because they do not require a special gear except for a pair of comfortable sneakers. Hence, they are inexpensive and convenient since there is always an available street or sidewalk to run and jog on.

5. Walking- the primary advantage in walking is that it can be done anywhere anytime by anyone, regardless of age and sex. However it takes about three times of walking to get the same aerobic benefit from running. Weightlifting- helps lower blood pressure, burn calories, strengthen bones, and build muscles. You may use dumbbells instead of barbells. Start with lower weights, say 5 pounds, and number of repetitions, say 4 to 8 counts. Increase them gradually as you progress.

6. Dancing- provides a good cardiovascular stimulus to the heart, lungs, and circulatory system. It also promotes flexibility, coordination, and balance and is effective in weight loss. Doing Yoga- Yoga has been practiced for thousands of years in the East. The yoga postures and breathing exercises are designed to promote harmony through balance, as well as improved flexibility, release from stress, and new body awareness. Yoga is an excellent adjunct to any physical activity, for it teaches the integration of body, mind, and spirit.

7. Swimming- can be done in pools or in beaches. It strengthens the lungs and muscles. The buoyancy of the water produces a conditioning effect on the body and helps reduce excessive pressure on the joints and bones. Mountain Climbing- Mountaineering or climbing hills and mountains, including hiking and trekking, are outdoor activities that help improve cardiovascular strength and endurance, weight loss, and mental fitness.

8. Outdoor Cycling- is a low impact cardiovascular activity that causes less wear and tear on the joints and muscles that jogging. People with joint problems can engage in cycling. Its health benefits, however, depend on the distance, the elevation of the ground, and the length of time you do it. Playing Racket Sports (Tennis and Badminton) - racket sports, such as tennis and badminton, are stop and start activities that place energy demands on the body as the players try to volley the ball across the court. When played regularly, racket sports can help burn calories, lower blood pressure, and reduce the risk of developing heart disease. They help improve your reflexes and agility.

9. The Importance of Physical Activities Saving Money Increase Life Expectancy Reduce risk of injury Improve the quality of life Stay active Improve your health

10. Barriers in Physical Activities Personal Barriers With technological advances and conveniences, people‘s lives have in many ways become increasingly easier, as well as less active. The top three barriers to engaging in physical activity across the adult lifespan are: time energy motivation

11. Environmental barriers The environment in which we live has a great influence on our level of physical activity. Many factors in our environment affect us. Obvious factors include the accessibility of walking paths, cycling trails, and recreation facilities. Factors such as traffic, availability of public transportation, crime, and pollution may also have an effect.

12. Activity 1: Creating Personalized Workout Plans Instructions: Design your own personalized workout plan by following the steps. Consider your fitness goals, exercise preferences, and schedule when creating your plan. Fitness Goals: Write down your fitness goals related to aerobic workouts. For example, improving endurance, losing weight, or increasing overall fitness.

13. 2, Exercise Selection: Choose at least 3-5 aerobic exercises that you enjoy and think will help you achieve your fitness goals. You can refer to the list below or add your own exercises. Running/jogging 5. Swimming Cycling 6. Zumba Jumping rope 7, Step Aerobics Dancing 8, Kickboxing

14. 3. Frequency: Decide how many days per week you will perform aerobic workouts. Start with a realistic number that suits your schedule and fitness level. Consider aiming for at least 3-4 days per week. 4. Intensity: Determine the intensity level of your workouts. You can choose between low, moderate, or high intensity. Consider your current fitness level and gradually increase the intensity over time. Low intensity: Able to maintain a conversation while exercising. Moderate intensity: Breathing faster and feeling warmer but still able to speak in sentences. High intensity: Breathing heavily and finding it difficult to speak in full sentences

15. 5. Duration: Decide how long each aerobic workout session will last. Start with a duration that feels comfortable for you and gradually increase it as your fitness improves. Aim for at least 20-30 minutes per session.

16. Questions: Why is it important to have a personalized workout plan? How does a personalized workout plan help individuals achieve their fitness goals more effectively? What are the advantages of having a workout plan tailored specifically to your body and fitness level? In what ways can a personalized workout plan prevent injuries and promote safety during exercise?