Aerobics comprise rhythmic exercises with stretching routines with the aim of improving all elements of fitness. A basic reason of starting aerobics is weight loss. Although aerobics are usually practiced with music, they should not be confused with danced-based workouts.
The word, Aerobics, itself means, using oxygen, when aerobics are done, the oxygen passes through the body as opposed to using up the bodily storage like during sprinting and eventually the muscles are filled with lactic acid, which then takes rest to flush away. It means that aerobics help to use oxygen more efficiently by conditioning heart and lungs.
Aerobics help in managing stress and controls weight. It helps in encouraging cardiovascular and muscular fitness and increases flexibility. It is also good for building a stronger heart and leaner body, lowering cholesterol and improving sleep patterns. It also helps in burning fat and helps in digestion and normalizes hormone levels. It further aids in alleviating premenstrual syndrome and menstrual symptoms, it can also help to prevent osteoporosis by slowing down the loss of calcium in the bones.
Aerobics also help in breathing system by increasing the tidal volume and more air passes in and out of lungs. Lung volumes are increased at rest. The larger lung volumes provide a larger surface area for the alveoli/capillary networks.
In diabetic patients, aerobic exercise helps the glucose to get metobolised in the body and thus the normal blood sugar is maintained.
It is better to start aerobics gradually, but before aerobics, start walking such as waling up the stairs. Increase the pace of walk and for longer periods of time. Joining a low impact aerobic class and working at one’s own pace is a good idea.
Doing aerobics in the following way might prove beneficial:
• Warm up and cool down before and after exercise to avoid injury to muscles, tendons and ligaments.
• When lifting weights don’t train the same muscle groups on consecutive days. Allow at least one or two days rest between exercise sessions.
• Pay careful attention to your posture while lifting weights. Always wear comfortable well-fitting sneakers that cushion the feet and offer good ankle support.
• Try to take moderate exercise at least 3-4 times a week rather than intensive exercise.
• If possible get an exercise routine from a doctor, fitness instructor or personal trainer.
• Try avoiding bad weather conditions outdoors.
• Exercising with a friend is a good way of motivating oneself.
• If at any time during exercise you feel dizzy, nauseous or in pain, stop exercising at once.
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