Background
Aerobics refers to the type of physical exercise that involves aerobic routines, which refers to exercise that involves or improves oxygen consumption by the body, by the application of rhythmical movements. In particular, it defines the concepts of: Flexibility, which is the amount of movement in a joint or muscle that is attainable with the help of a partner or the use of a certain piece of equipment.
Aerobics are usually performed to a background of music and is normally enacted in a group setting led by an instructor, who leads and guides the group to ensure continuity. However, it can also be undertaken as a solo exercise, and without musical accompaniment, although it is argued that this is not as beneficial as in the group setting.
The benefits of aerobics are not only the development of physical fitness, but also the ability to either prevent, or at the very least, reduce the incidence of certain illnesses.
The prescribed actions involve the participants performing a series of different dance-like exercises. In order to achieve the best results from the participants, aerobics classes are normally performed at different levels of intensity and complexity depending on the abilities and physical fitness of the performers.
Many gyms offer the facility of aerobic classes. Each class is designed to accommodate a certain level of experience of the performers and is taught by a certified instructor with experience related to their particular class.
Aerobic gymnastics
Aerobic gymnastics, also known as sport aerobics or competitive aerobics, refers to performing complicated and high activity movements to music, which originate from traditional aerobics, with a high level of perfectly executed movements which are defined as difficult.
It combines aerobics, sports aerobics, coordinating gymnastics with music, dance movements and choreography of the entire performance.
In order to introduce fairness, the performances are structured under various categories according to the age, gender and composition of the group, whether individual, mixed pairs or trios.
The judging is based on the following movements: strength exhibited whilst stationery and in motion, jumps and leaps, kicks, balance and flexibility. There are three compulsory exercises: four successive high leg kicks, four successive push-ups, and a program which begins with four jumping jacks, and leads into 32 elements of standing movements and patterns. Performers are allowed to choose up to ten techniques from following selection: push-ups, supports and balances, kicks and splits, jumps and leaps. However, the following maneuvers may not be included in the routines: handstands, tumbling, back flips, handsprings, or aerial somersaults.
The performances are judged on the basis of the quality of the artistic content, the creativity exhibited, how well the performance was executed, and the extent of the difficulty of the routines presented.
Sport aerobics is represented in competitions at state, national, and international levels, but is not established as an Olympic sport.
Aerobic Exercise
This refers to a particular form of exercise which can either help or even improve the consumption of oxygen by the body. The word Aerobic means “an association with oxygen”, and involves the use of oxygen in the body’s metabolic process by which energy is generated.
In general, Aerobic exercises are associated with a level of exertion that tends to be low, and over longer periods of time. A warm up period should precede any aerobic session for best results. This should then be followed by 15-20 minutes of either moderate or ranging through to intense exercise which utilizes large muscle groups. The session would end with a short period of cooling down.
Historical Development
The concept of aerobic exercise was developed by Dr Cooper, an exercise physiologist, and Col. Potts, a physical therapist, both of the United States Air Force. Dr. Cooper, who was himself a keen exercise enthusiast, could not understand why some people with excellent muscular strength were still unable to give good performances with tasks such as long-distance running, swimming, and cycling.
In order to measure the work done by the exerciser, he used a bicycle ergo meter, which consists of a stationary bicycle fitted with a system of measuring the amount of energy expended. He began by measuring the performance achieved using this apparatus in terms of an individual’s ability to use oxygen. The results of his work, which were published in 1968, included different types of exercise programs.
Around that time in the US, there was growing concern, in certain quarters, at the increasing weakness and inactivity in the general population, coupled with a lack of suitable exercise. His research results became the yardstick for most aerobics exercise programs which are focused on an individual’s oxygen-consumption.
Comparison
When a high level of activity is achieved, sugars are converted into energy and it is this process that forms the basis of anaerobic exercise. This type of exercise is helpful for athletes to generate power when they are involved in non-endurance sports. It is also used by body builders to build up muscle mass. Muscles trained under such conditions develop in a different way. Such exercise can help performance over short periods of time.
Conversely, Aerobic exercise involves less intense activities over a longer time periods. Examples of such activities include cycling, swimming, running and walking. In each case, a huge volume of oxygen is needed in order to generate the required amount of energy needed for exercise over such prolonged periods.
Weight training and strength training are good examples of Anaerobic exercise.
These two forms of exercise differ not only in terms of the time involved and level of intensity of the muscular contractions involved, but also by the way in which the energy is produced within the muscle itself.
During Aerobic exercise, glucose is broken down, using oxygen within the bloodstream, to generate energy. In the absence of these carbohydrates, such as glucose, fat is produced instead. Fat lowers an individual’s level of performance since it takes a long time for it to be formed.
Conversely, Anaerobic exercise relates to the initial warm-up exercise, or to any short burst of intense exertion, in which the glycogen is consumed without oxygen, and is a far less efficient process.
Aerobic and Anaerobic Comparison
There are countless forms of aerobic exercise. However, the most common format is when it is performed at a steady pace and over a relatively long period of time. To illustrate the point, consider the following examples:
Running a long distance at a moderate pace is classified as an aerobic exercise, whereas sprinting is not.
Playing singles tennis, which involves almost continuous activity, is typically regarded as an aerobic activity, whereas playing golf or doubles tennis, which involves brief bursts of high activity punctuated with more frequent breaks, is not regarded as predominantly aerobic.
Accordingly, some sports may be designated as inherently “aerobic.” On the other hand, some aerobic exercises, such as Fartlek training or aerobic dance classes, are designed specifically to improve aerobic capacity and fitness.
Fartlek means “speed play” in Swedish. Most Fartlek program last for at least 45 minutes. They can include anything from aerobic walking to anaerobic sprinting. Fartlek training is normally synonymous with running, but can include almost any kind of exercise.
Becoming involved in a regular program of aerobic exercises can produce some very desirable benefits, such as:
Strengthening the respiratory muscles that will help to improve the flow of air in and out of the lungs.
Not only strengthening but also enlarging the heart muscles which will help to improve the efficiency of its pumping action and reduce the heart rate when at rest.
Toning up the muscles throughout the body.
Increasing the efficiency of the circulatory system and reducing blood pressure.
Substantially increasing the number of red blood cells in the body which in turn assists in transporting oxygen throughout the body.
Improving overall mental health. This may include reducing the level of stress and helping to lower the possibility of depression.
Accordingly, the aforementioned point to the fact that aerobic exercise can assist greatly in reducing the risk of dying from heart disease. Further, high-impact aerobic activities, which include jogging or jumping rope, are able to stimulate bone growth. Also, they are known to reduce the risk of osteoporosis. This is a disease in which the bone is liable to break at the slightest opportunity.
Apart from the health benefits, there are many performance benefits. Consider the following:
Endurance will be increased as a result of the storage of more energy molecules, such as fats and carbohydrates, within the muscles.
Neovascularization, which is the formation of functional micro vascular networks with red blood cell perfusion, of the muscle sarcomeres, which give skeletal and cardiac muscles their striated appearance, to increase blood flow through the muscles.
If the rate of aerobic metabolism was increased within muscles, this would allow a greater proportion of energy for intense exercise to be generated aerobically.
If muscles are able to use fats during exercise more easily, this will help to preserve intramuscular glycogen, which is a form of glucose, and functions as the secondary short term energy storage.
Muscles recovering from high intensity exercise being made much easier.
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