Aerobics for well-being & its importance

Aerobic exercise & its types and objectives

1. AEROBICS- FOR WELL-BEING Prof. Dr. Makarand Shrikrishna Joshi, I/C Principal, M.S.M.’S College of Physical Education, Aurangabad (Maharashtra).

2. DEFINITION OF EXERCISE & AEROBICS:- Exercise: you move your body energetically in order to get fit & to remain healthy . Aerobic means "with oxygen ", and refers to the use of oxygen in the body's metabolic or energy -generating process. Many types of exercises are aerobic, Aerobic exercise is physical exercise of relatively low intensity and long duration, which depends primarily on the aerobic energy system, and are performed at moderate levels of intensity for extended periods of time. 8/26/2024 Prof. Makarand Joshi

3. AEROBIC CAPACITY:- Aerobic capacity describes the functional capacity of the cardio respiratory system, (the heart, lungs and blood vessels). Aerobic capacity is defined as the maximum amount of oxygen the body can use during a specified period, usually during intense exercise. It is a function both of cardio- respiratory performance and the maximum ability to remove and utilize oxygen from circulating blood. To measure maximal aerobic capacity, an exercise physiologist or physician will perform a VO 2 max . test, in which a subject will undergo progressively more strenuous exercise on a treadmill, from an easy walk through to exhaustion. 8/26/2024 Prof. Makarand Joshi

4. PURPOSE TO DO EXERCISE OR AEROBICS:- 8/26/2024 Prof. Makarand Joshi

5. PURPOSE TO DO EXERCISE OR AEROBICS:- 8/26/2024 Prof. Makarand Joshi

6. AIMS & OBJECTIVES:- Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs. Strengthening and enlarging the Heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as Aerobic conditioning. Strengthening muscles throughout the body. Improving circulation efficiency and reducing blood pressure. 8/26/2024 Prof. Makarand Joshi

7. AIMS & OBJECTIVES:- Increasing the total number of red blood cells in the body, facilitating transport of oxygen. Improved mental health, including reducing stress and lowering the incidence of depression. Reducing the risk for diabetes. (ACSM)

8. MEANING OF AEROBICS:- Aerobic is a kind of physical exercise that integrates rhythmic aerobic exercise with stretching and strength training routines with the objective of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). Generally it's performed in group with background music and this is directed by an instructor, although it can be practiced solo and without musical accompaniment. 8/26/2024 Prof. Makarand Joshi

9. Basic seven steps of Aerobics:- 8/26/2024 Prof. Makarand Joshi

10. TYPES OF AEROBICS:- 1) STEP AEROBICS, 2) LOW IMPACT AEROBICS, 3) WATER AEROBICS, 4) SPORTS AEROBICS, 5) DANCE AEROBICS, 6) POWER AEROBICS, 8/26/2024 Prof. Makarand Joshi

11. Step aerobics This kind of exercise is a newer version and interesting technique of aerobics. Conventional aerobics are practiced on the floor: you discover a series of dance steps such as the Pony or the Jazz Square, which are often done in four, two steps taking you in one direction, two more taking you the other direction. 8/26/2024 Prof. Makarand Joshi

12. Low Impact Aerobics There exist people, who can't perform high intensity workout, because maybe they have some health problems or their poor health conditions. For such people, low impact aerobics is the precise workout choice. Low impact aerobic exercise comprehends rhythmic movements, with exercising of the large muscle groups. 8/26/2024 Prof. Makarand Joshi

13. Water Aerobics Water aerobic exercises are an agreeable way to exercise over the hot summers. Maybe the work out can seem like one splashing surrounding the pool waters, yet those who are seriously into water aerobic exercise claim it's an excellent method to burn out unwanted flab from the body and build inner strength. In effect, health experts declare that the water aerobic exercise is good for people ailing from arthritis and other problems many times. 8/26/2024 Prof. Makarand Joshi

14. Sport Aerobics Sport Aerobics is a hard and competitive sport that has a singular connection of aerobic choreography and gymnastics elements. This sport generate a chance for adolescents, and adult individuals to compete in a sport that demands less risk than gymnastics while keeping the artistic quality and fun of aerobics. 8/26/2024 Prof. Makarand Joshi

15. Dance Aerobics Aerobic dance integrates exercise and dance movements into routines that are practiced with the music. Many dance ways are used, including ballet, jazz, and disco. Aerobic dance classes integrate fat-burning aerobics with develop of the muscle and stretching exercises. There is no jumping around in low-impact aerobic dance. Your foot is on the ground all times. This kind of aerobic is slower and it is simpler to do than intermediate and advanced classes. 8/26/2024 Prof. Makarand Joshi

16. Power Aerobics:- The purpose is that weight training tends to make us lose weight, gain strength and tone up in unprecedented forms. By training out two or four times a week with weights, you may can lose 3.5 pounds of fat and put on 1.75 pounds of muscle (ACSM). 8/26/2024 Prof. Makarand Joshi

17. Tai Chi, Yoga and other mind-body exercise Along with the fact of wanting to look and feel good physically, many of us want to increment our mental and spiritual stability. Mind-body exercises associate awareness with activities to enhance both physical fitness and mental well-being. In effect, the most ancient traditions all possess a mental and spiritual focus. 8/26/2024 Prof. Makarand Joshi

18. TYPES OF MOTOR FITNESS:- AEROBIC FITNESS. MUSCLUAR FITNESS. FLEXIBILITY FITNESS. BODY COMPOSITION FITNESS .

19. 8/26/2024 Prof. Makarand Joshi

20. Tips for Exercise or Aerobics- safely in your daily life:- 1) Conserve a relaxed pace. For example, you should be able to maintain a conversation while walking briskly. If you don't feel comfortable again within 10 minutes following exercise, you will be practicing too hard. Also, if you have difficulty in breathing or perceive faint or weak during or after exercise, you are exercising too hard. 2) Intensify your training in stages to obtain the most benefits with the fewest risks. If you haven't been training, begin at a slow pace and progressively increase the amount of time and the pace of your activity as you become more fit. 8/26/2024 Prof. Makarand Joshi

21. Tips for Exercise or Aerobics- safely in your daily life:- 3) Choose activities that are accord with your personality and have a detail of fun. For example, if you like team sports or group activities; choose basketball or an aerobics class. If you choose individual activities, select swimming or walking. Also, plan your activities for a moment of the day that accords with your personality. If you possess more energy in the morning, program activities that can be done at the beginning of the day. 4) Program:-To get the most health benefits it is essential to exercise as regularly as possible. Alternating your aerobic activities helps to conserve the excitement and anticipation in each sport alive. 8/26/2024 Prof. Makarand Joshi

22. Tips for aerobics- safely in your daily life:- 5).- Intensify your safety and comfort. There are genuine reasons why so many athletics shoes are available in the market. Diverse exercises as walking and tennis demand a shoe designed quite differently than an aerobics or running shoe. Also, the regular workout attire that moves and breathes properly is essential. 6).- Encourage your family or friends to support or join you in your activity. When parents are active, their children are more likely to be active and stay active for the rest of their lives. 8/26/2024 Prof. Makarand Joshi

23. Tips for aerobics- safely in your daily life:- 7) Challenge yourself. Set short-term as well as long-term goals and celebrate every success, no matter how small. 8) Whether your objective is to regulate your weight or just to feel healthier, becoming physically active is a step in the right direction. Catch the advantages of the health benefits that regular exercise can provide and make physical activity a part of your lifestyle. 8/26/2024 Prof. Makarand Joshi

24. KEY TO SUCCESS:- BELIEF DREAMS ATTITUDE COMPANY COMMUNICATION LEADER BE STRONG DESIRE TOGETHER CHALLENGES LEARN AIM HIGH 8/26/2024 Prof. Makarand Joshi

25. Thank you for patiently listening!!! Prof. Dr. MAKARAND JOSHI Ph.D., SET, M.P.Ed., M.A.( Psy .),B.J. N.S.N.I.S. (Coaching Diploma in Gymnastics ). FIG Level III Academy Aerobic Gymnastics coaches course. AGU TC Member & INTERNATIONAL JUDGE-AEROBIC-GYMNASTICS, & SHIV CHATRAPATI AWARDEE 8/26/2024 Prof. Makarand Joshi