TASAN, ELYN

BTVTED-FSM 2B

HISTORY OF AEROBICS
Aerobics has gone a long way in the physical exercise programs . Invented in the 1960s by Dr.
Kenneth H. Cooper, a physician at a Texas, United States hospital, it was initially designed as a
form of physical exercise for the prevention of heart diseases. In 1968, Cooper published his
book titled “Aerobics” dealing in exercise programs based on such physical activities as walking,
running, bicycling and swimming, among others. The book was a success among many
Americans who wanted to do away with the bad effects of sedentary lifestyle by engaging in
physical exercises. Within 20 years after 1968, aerobic exercise in various forms expanded in the
U.S. and other countries, having six million participants in 1978 and more than 20 million in
1987. By that time up to the early 1990s, aerobic programs had been reaping commercial
successes with the creation of the Jazzercise program, launching of a television series on
aerobics, and the popularization of cardio boxing exercises through tae bo. Devised by Judi
Sheppard Missett, the Jazzercise program is a 60-minute dance-based fitness program that
merges jazz dance with resistance training. The TV show on aerobic exercises was hosted by
Richard Simmons and led to his release of a series of aerobic exercise videos. Tae bo was
developed by Billy Blanks, a practitioner of taekwondo, to combine ballet and hip-hop dancing
with some forms of martial arts like taekwondo, boxing and karate.

As early as 1982, sport aerobics began to be promoted worldwide by the International Aerobics
Federation through its headquarters in the U.S. and Japan. The sport aerobics became more
popular around the world with the establishment of the Fitness and Aerobics International
Association (FAIA). The association helped organize international championships in the U.S.,
Europe, South America and Asia. In 1990, organizers also held the Suzuki World International
Aerobic Championship, the first of its kind in the world. The competition has been annually
since then. Currently, the International Aerobic Federation (IAF) cooperates with the Federation
International de Gymnastique to control international gymnastics . It also continues to seek
recognition of sport aerobics as an official event in the Olympic Games.
Types of Aerobic Exercises
1. Cycling
A very inexpensive and eco friendly type of aerobic exercise that works effectively for
your cardio fitness as well as your mental fitness is cycling. All you need is a bicycle with a
cycling helmet and fitness suit with perfect sport shoes. It tones leg muscles and increases
your limbs strength and also keeps buttock muscles in shape. The best part of cycling is it
puts less stress on joints for those who have joint issues as compared to running and stair
climbing. The aerobic classes and gyms have also stationary cycles for indoor cycling which
is also a great option if you want to stay away from sun.

2. Swimming
One of the super effective type of aerobic exercise that keeps your entire body in shape and
enhances your cognitive functions is swimming. A swimming suit with a pair of swimming
glasses is all what you need to perform swimming. However, there are many people who
love to swim without all these accessories to enjoy the water activity. Swimming is a type of
aerobic exercise that tones your shoulder and upper arm muscles as well as keeps your
tummy flat and toned. Your legs get super strength by performing this activity and it is also a
best option for summer exercises.

3. Walking
Walking is the basic form and type of aerobic exercise that keeps your overall physical and
mental health active and increases your life span up to 30 years. Walking for 30 minutes a
day can increase your life longevity up to 10 days. It is completely safe and low cost. All you
need is a best pair of shoes and a long walking space be it a jogging park, a field,
or treadmill. Walking keeps leg muscles toned and strong, enhances cardiovascular fitness,
lowers and controls the blood pressure, reduces the risk of heart
attacks, diabetes, osteoporosis and cancer.

4. Running
Same as walking, running is also an inexpensive and safe form or type of aerobic exercise
that rarely affects your joints. Running improves your heart and bone health and is a good
way to burn calories and extra fats to lose weight and stay in perfect shape. Running can be
performed anywhere but not on a busy road. You can perform it in a fitness park, gym, a
 spacious field with friends and in groups. Running makes your heart work faster and burn
calories effectively which is the best way to tone up your tummy and buttocks.

5. Spot Jogging
Spot jogging is another type of aerobic exercise that is a very easy, comfortable and
inexpensive form of workout that needs a spacious room or a wise place. You have to stay at
a spot and start jogging by moving your legs in a cycling motion like you do while jogging
in a park. You can enjoy your room temperature and there will be no dust and harmful
sunrays. Spot jogging is performed for consecutive 5-10 minutes with 60 seconds resting
time. It improves heart rate to regulate fat and calories burning capacity.

6. Stair Climbing
Stair climbing workouts can be real strenuous but are the best and effectual type of aerobic
exercise to lose weight faster. Stair climbing is one of the toughest and effectual types of
aerobic exercises that tone your thigh, legs, buttocks, waist and lower abdomen muscles to
give you a perfect shape and fitness. Stair climbing can be performed where you have stairs
be it at your home, any jogger's park, gym or even at your terrace stairs. But safety measures
must be followed while performing this strenuous workout especially a pair of light weight
sport shoes.

7. Aerobic Dance
One of the most enjoyable forms of aerobic exercises that can be performed with no risk
factors and is highly beneficial as well as entertaining is aerobic dancing. These types of
aerobic exercises are usually performed at aerobic dance classes or general aerobic classes
and some gyms. Aerobic dances include ballet, disco, jazz and samba that tone up your entire
body with a enjoyable music that not only improves your physical fitness but also improves
your mental health by reducing depression and anxiety.

8. Cross Country Skiing

A very high intense cardio exercise that aids proper coordination between your upper and
lower body is cross country skiing which is usually performed at icy and snowy hills that
requires rapid and intense workout for hips, calf muscles, quadriceps, hamstrings and foot
muscles. This amazing type of aerobic exercise needs proper training, skills and practice
 which improves cardiovascular fitness, lowers and controls blood pressure, reduces stress
and depression and helps in losing weight. This particular exercise enhances the coordination
between your upper and lower body by maintain a proper balance of your body while sliding
down the icy hills.

9. Skipping
The best ever playtime fun of everyone's childhood is rope skipping. Rope skipping is the
most inexpensive type of aerobic exercise that needs a jumping rope. Skipping is performed
by continuous jumping and skipping between the rope's circular motions that can be
increased to high intensity to get effective results in weight loss. Skipping tones calves,
thighs, buttocks, tummy and waist which means an overall workout for achieving a perfect
shape with rapid fat burning.

10.Hiking
Hiking is a wise way of exercising similar to climbing stairs. The difference between hiking
and stair climbing is when you hike you climb a hill with no layers and when you climb
stairs you get layers which can be risky for joint health. But hiking is not that tough for joints
and is an adventurous type of aerobic exercise that tones thighs, legs, buttocks, waist and
abdomen muscles.
These above mentioned aerobic exercise types are the most effective workout forms that help
to achieve cardiovascular fitness as well as entire physical fitness. Cardio exercises also
improve mental health by reducing stress and depression promoting healthy lifestyle.
However, safety precautions and measures must be followed and taken care of while
performing these aerobic exercises.

IMPORTANCE OF AEROBICS

The importance of aerobic exercise is beneficial because this type of exercise challenges,
and strengthens the heart muscle by placing moderate to high demands on the cardio
respiratory system. One can increase their muscular endurance in an "aerobic" way by using
very light weights while they are walking or participating in classes of that sort. In this way,
the aerobic muscular endurance they've developed as a consequence of performing muscular
endurance training with light weights will transfer well within their everyday lives.
YARZO, ALVER G.
BTVTED- FSM 2B

HISTORY OF AEROBICS

Aerobics (ârō´biks), [Gr.,=with oxygen], system of endurance exercises that promote

cardiovascular fitness by producing and sustaining an elevated heart rate for a prolonged
period of time, thereby pumping an increased amount of oxygen-rich blood to the muscles
being used. Such aerobic activities as running, swimming, and cycling can improve the
body's use of oxygen, thereby allowing the heart to work less strenuously. Major Kenneth H.
Cooper, a physician, pioneered the field with Aerobics (1968), which outlined fitness
programs based on his study of 50,000 U.S. Air Force men and women. Since the 1980s, the
term has indicated a specific type of physical fitness routine that involves a fast-paced series
of exercises usually performed to the accompaniment of music. Variations include aerobic
dance, jazz dance exercise, step aerobics, and low-impact aerobics. Aerobics has become one
of the most popular forms of physical exercise in the United States, spawning growing
memberships in exercise clubs and creating a large commercial market that includes
celebrity exercise videotapes and aerobic gear.

TYPES OF AEROBCIS
1. Cycling
A very inexpensive and eco friendly type of aerobic exercise that works effectively for
your cardio fitness as well as your mental fitness is cycling. All you need is a bicycle with a
cycling helmet and fitness suit with perfect sport shoes. It tones leg muscles and increases
your limbs strength and also keeps buttock muscles in shape. The best part of cycling is it
puts less stress on joints for those who have joint issues as compared to running and stair
climbing. The aerobic classes and gyms have also stationary cycles for indoor cycling which
is also a great option if you want to stay away from sun.

2. Swimming
One of the super effective type of aerobic exercise that keeps your entire body in shape and
enhances your cognitive functions is swimming. A swimming suit with a pair of swimming
glasses is all what you need to perform swimming. However, there are many people who
 love to swim without all these accessories to enjoy the water activity. Swimming is a type of
aerobic exercise that tones your shoulder and upper arm muscles as well as keeps your
tummy flat and toned. Your legs get super strength by performing this activity and it is also a
best option for summer exercises.

3. Walking
Walking is the basic form and type of aerobic exercise that keeps your overall physical and
mental health active and increases your life span up to 30 years. Walking for 30 minutes a
day can increase your life longevity up to 10 days. It is completely safe and low cost. All you
need is a best pair of shoes and a long walking space be it a jogging park, a field,
or treadmill. Walking keeps leg muscles toned and strong, enhances cardiovascular fitness,
lowers and controls the blood pressure, reduces the risk of heart
attacks, diabetes, osteoporosis and cancer.

4. Running
Same as walking, running is also an inexpensive and safe form or type of aerobic exercise
that rarely affects your joints. Running improves your heart and bone health and is a good
way to burn calories and extra fats to lose weight and stay in perfect shape. Running can be
performed anywhere but not on a busy road. You can perform it in a fitness park, gym, a
spacious field with friends and in groups. Running makes your heart work faster and burn
calories effectively which is the best way to tone up your tummy and buttocks.

5. Spot Jogging
Spot jogging is another type of aerobic exercise that is a very easy, comfortable and
inexpensive form of workout that needs a spacious room or a wise place. You have to stay at
a spot and start jogging by moving your legs in a cycling motion like you do while jogging
in a park. You can enjoy your room temperature and there will be no dust and harmful
sunrays. Spot jogging is performed for consecutive 5-10 minutes with 60 seconds resting
time. It improves heart rate to regulate fat and calories burning capacity.

6. Stair Climbing
Stair climbing workouts can be real strenuous but are the best and effectual type of aerobic
exercise to lose weight faster. Stair climbing is one of the toughest and effectual types of
aerobic exercises that tone your thigh, legs, buttocks, waist and lower abdomen muscles to
 give you a perfect shape and fitness. Stair climbing can be performed where you have stairs
be it at your home, any jogger's park, gym or even at your terrace stairs. But safety measures
must be followed while performing this strenuous workout especially a pair of light weight
sport shoes.

7. Aerobic Dance
One of the most enjoyable forms of aerobic exercises that can be performed with no risk
factors and is highly beneficial as well as entertaining is aerobic dancing. These types of aerobic
exercises are usually performed at aerobic dance classes or general aerobic classes and some
gyms. Aerobic dances include ballet, disco, jazz and samba that tone up your entire body with a
enjoyable music that not only improves your physical fitness but also improves your mental
health by reducing depression and anxiety.

IMPORTANCE OF AEROBICS

1. Keep excess pounds at bay

Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.
2. Increase your stamina, fitness and strength
You may feel tired when you first start regular aerobic exercise. But over the long term,
you'll enjoy increased stamina and reduced fatigue.
You can also gain increased heart and lung fitness and bone and muscle strength over time.

3. Ward off viral illnesses

Aerobic exercise activates your immune system in a good way. This may leave you less
susceptible to minor viral illnesses, such as colds and flu.
4. Reduce your health risks
Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high
blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.
Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis.

5. Manage chronic conditions

Aerobic exercise may help lower blood pressure and control blood sugar. It can reduce pain
and improve function in people with arthritis. It can also improve the quality of life and
fitness in people who've had cancer. If you have coronary artery disease, aerobic exercise
may help you manage your condition.
6. Strengthen your heart
A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more
efficiently, which improves blood flow to all parts of your body.
7. Keep your arteries clear
Aerobic exercise boosts your high-density lipoprotein (HDL), the "good," cholesterol, and
 lowers your low-density lipoprotein (LDL), the "bad," cholesterol. This may result in less
buildup of plaques in your arteries.
8. Boost your mood
Aerobic exercise may ease the gloominess of depression, reduce the tension associated with
anxiety and promote relaxation. It can also improve your sleep.
9. Stay active and independent as you age
Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you
get older. Exercise can also lower the risk of falls and injuries from falls in older adults.
And it can improve your quality of life.
Aerobic exercise also keeps your mind sharp. Regular physical activity may help protect
memory, reasoning, judgment and thinking skills (cognitive function) in older adults. It may
also improve cognitive function in children and young adults. It can even help prevent the
onset of dementia and improve cognition in people with dementia.

10. Live longer

Studies show that people who participate in regular aerobic exercise live longer than those
who don't exercise regularly. They may also have a lower risk of dying of all causes, such as
heart disease and certain cancers.