Importance of Aerobics Exercises :warm up and cool down benefits

Aerobic exercise refers to the type of repetitive, structured physical activity that requires the body's metabolic system to use oxygen to produce energy.

1. DATTA MEGHE COLLEGE OF PHYSIOTHERAPY DR. SHWETA PANCHBUDHE ASSOCIATE PROFESSOR Uploaded on :29/4/2024

2. What is Fitness??? Why is Aerobic fitness so important?

3. PHYSICAL FITNESS HAS FOUR COMPONENTS :- Aerobic(cardiovascular ) fitness : The body’s ability to take in and use oxygen to supply energy throughout the body. Muscular fitness : The strength and endurance of the muscle. Flexibility: The ability to move joints and stretch muscle fully through their normal range of motion. Body composition : The amount of fat tissue is relation to other tissue in the body

4. * AEROBIC OR CARDIOVASCULR FITNESS IS ONE OF THE MOST IMPORTANT COMPONENTS OF OVERALL PHYSICAL FITNESS. It reflects the amount of oxygen in the blood pumped by the heart and transported to the working muscles. When you are working hard your body metabolism increases, with increasing energy demands your body eventually reaches a limit for oxygen consumption/uptake. At this point vo2 reaches a peak value referred to as your aerobic capacity or maximal oxygen uptake( maximal aerobic power vo2max.

5. Increasing your aerobic fitness means increasing your heart and cardiovascular systems capacity to perform most important task supplying oxygen and energy to your entire body. The best way to improve your aerobic fitness is though activities that put the body large muscle groups to work dynamically Eg : walking, jogging,running,swimming,skating,cycling , stair climbing.

6. BASICS AND GENERAL AEROBIC EXERCISE PRINCIPLES : Aerobic exercise use large muscles rhythmically and continuously and elevates the heart rate and breathing for a sustained. Common example include walking, jogging,/running , swimming,rowing,stair climbing,bicycling ,cross country skiing ,roller skating and more continuous forms of tennis ,squash.

7. Care and consideration should be used in selecting types(modes) of aerobic exercise. Depending on your goals, physical condition and injury/illness history different type may prove to be preferential for particular situation

8. This strategy reduces the chances of overuse injuries impose a more balanced conditioning stimulus and may enhance enjoyment. I t is important to alternate forms of high impact exercise (running ,dance exercise, tennis,racquetball,squash ) With low/moderate impact aerobic exercise (walking, swimming, stairclimbing,step classes, rowing,cross country skiing ).

9. How long you performed?? Aerobic exercise will depend on your goals, schedule and physical condition. 10-60 minutes is an acceptable range of time. If your goal is body fat loss and you are conditioned Then longer is better at least 30 minutes with 40-60 minutes is preferred.

10. BENEFITS OF AEROBIC EXERCISE Improve bone calcium Improves blood high density cholesterol Improve handling of excess heat Increases haemoglobin Improve resistance to cold Decreases blood triglycerides Decreases blood pressure Decreases insulin requirment Increases glycogen storage Less conversion of sugar to fat

11. Increases stroke volume of heart Decreases resting heart rate Oxygen pick up in the lungs Increases fat burning enzymes Fat deposits release fatty acids better Better control of hunger Decreases body fat Decreases stress Increases ability to handle stress Increases muscle mass Easier to exercise

12. Increases aerobic threshold Higher level of exercise possible More calories burned Decreases load on the heart Decreases muscle dependence on sugar Decreases incidence of hypoglycemia.

13. AEROBIC AND ANAEROBIC EXERCISE DIFFERENCE The working ability of a muscle depends on sufficient blood flow, oxygen and nutrition intake The body uses two different systems to supply energy to muscle Aerobic system: Carbohydrates and fats are used with oxygen and metabolized to carbon dioxide and water. Carbohydrate+ fat with oxygen= co2+H2o

14. Anaerobic system:Carbohydrate are used for energy production without oxygen and metabolized to lactic acid Carbohydrate-------------  lactic acid Warming up is an essential pre- requiste before any exercise,warming down after training is just as important It is important that we prepare the body by warming it up for action some reasons for warming up are:

15. To warm muscle, joints, tendons to ensure that they are ready for sudden powerful movements. To increase body temperature since flexibility increases at higher body temperature. To gradually increase workload oh the heart and lungs. To maximize performance. To prevent or reduce injuries.

16. An appropriate warm up pays special attention to body parts that to be used during the training session. It is generally accepted that prior to any type of athletic performance a warm up period should precede the actual training phase. Warm up have been viewed primarily as a method to prevent injuries or lessen their severity Warm up psychologically prepare the body for the strenuous workout that follows.

17. Actually to be properly warm up the core temperature of the muscle should be raised at least one degree. WARM UP A proper warm up consists of three stages Stage one: The first stage is aerobic activity, its purpose is to increase body temperature and to gradually increase the workload of the heart and lung

18. Aerobic activity consists of light exercise over a long period so muscle operate in a sufficient oxygen supply such as when jogging. Anaerobic activity consists of more intense exercise over a shorter period where the muscle operate without sufficient supply of oxygen such as when sprinting. Aerobic activity is more suited to this stage of the warm up since its goal is to gradually increase the pulse rate.

19. However the level of activity should not be so light that the body temperature is not sufficiently increased. Sweat is a good form of measurement , mild sweating is desirable while heavy or no sweat is not.

20. Stage two: The next stage is stretching Stretching lessens the possibility of injury, maximize range of motion and prepare muscle for sudden extreme movements. Stage three: The last stage involves basic exercise Once the muscles have warmed and stretched Start off lightly and gradually increase the power and intensity of the technique until they reach the desired level.

21. WARMING UP AND COOLING DOWN Warming up and cooling down greatly reduces the injury. Exercise sessions or periods of activity should always commence with a warm up period. This is because core body temperature is raised by a couple of degree. This means oxygen supply to muscle is increased , muscle are less tense.

22. Heart , lungs and other organs are prepared for a period of activity i.e it gets your blood pumping. Anything that increases body temperature can be useful for a warm up period. During warm up you also prepare yourself mentally for a period of activity. If you are following specific exercise a short period 5-10 min of low intensity aerobic activity such as walking is a good way to warm up the whole body.

23. Any activity that gently increases cardiovascular output should be considered. Muscles and joints should only be stretched or rotated after core temperature and blood flow have been increased through some aerobic activity. Slow gentle stretches starting with the upper and lower back followed by the lower body and limbs help warm the muscles up further.

24. COOLING DOWN: A cooling down period after exercise is as important as warming up and should not be avoided. The purpose of cooling down is to minimise muscle fatigue and soreness. Pain felt in muscles after exercise is caused but the production of lactic acid during activity. Cooling down assists the body in the removal of this by product hence reducing pain and discomfort.

25. Simply stretching muscles is not a legitimate way to cool down but it can form part of the process. The cool down period is similar to the warm up and should include gentle aerobic exercise as well as stretching. Between 5-10 min of low intensity exercise should be carried out at the end of your activity such as walking. This assists in slowing heart rate , removing by products from the muscles and cooling core temperature.

26. After this short period muscles should be gently stretched , this reduces the cramping or the tight feeling and improves flexibility. If you are sore the day after exercise some gentle warm up . Cool down exercises can help alleviate any discomfort as lactic acid will still be present in the muscles.

27. Why warm up ???? A warm up prior to exercise is generally a slow , rhythmical activity using the larger muscles of the body. This time provides the body a period of adjustment between rest and actual performance of the activity. A warm up should last a minimum of 5-15 min and initate the activity itself.

28. It is a process of gradually increasing the intensity of the intended activity without injury. Eg : a slow walk should graduate into a brisk walk or jogging before running. This technique gradually warms the tissue , increases blood flow to the working muscles slowly elevates heart rate and significantly decreases the risk of injury. Muscle temperature increases as a result of a warm up making the muscles and connective tissue more flexible.

29. Warm up is important for strength training as it is for any aerobic activity. Why cool down????? As the warm up phase helps the body transition from rest to exercise So the cool down helps the body return to near resting levels after exercise. This phase of your daily exercise routine is just as important as the warm up for several reasons.

30. The purpose of the cool down is to slowly decrease the amount of work the heart performed(heart rate) and the overall metabolism previously elevated during exercise. When your activity ends abruptly especially vigorous exercise your blood pressure drops which could cause dizziness or fainting. Cool down prevents the sudden pooling of blood and re circulates the blood back to the heart, skeletal muscle and brain. This phase of your workout helps prevent muscle stiffness or soreness.

31. Active rest is very important after an aerobic exercise bout. This type of recovery brings the body back down to near resting levels helps eliminate metabolic waste products of exercise and prevents the pooling of blood. During the active rest phase , stretching and flexibility exercises should be preformed.

32. QUESTIONS??? WHAT IS FITNESS? WHAT IS AEROBIC EXERCISE??? WARM UP PERIOD?? COOL DOWN PERIOD???? PRINCIPLES OF AEROBIC EXERCISE??? IMPORTANCE/ BENEFITS OF AEROBIC EXERCISE???