HEALTH OPTIMIZING PHYSICAL EDUCATION -1

LESSON 2

AEROBIC
EXERCISE
WHAT IS AEROBIC EXERCISE?

Aerobic exercise is a physical activity

that uses your body’s large muscle
groups, is rhythmic and repetitive. It
increases your heart rate and how
much oxygen your body uses.
COMMON EXAMPLE

Walking
Cycling
Swimming
AEROBIC EXERCISES
Increase your heart rate and how much oxygen
your body uses.
The term aerobic means “with oxygen.”
When you practice aerobic exercise, your breathing
controls the amount of oxygen that reaches your
muscles to help you burn energy and move.
WHAT'S THE DIFFERENCE BETWEEN THESE
TWO?
WHAT IS THE DIFFERENCE BETWEEN AEROBIC AND
ANAEROBIC EXERCISES?
 Aerobic and anaerobic are terms that define how your body
produces energy.
 Aerobic means “with oxygen.” When you participate in a
continuous activity that increases your heart rate, your cells use
oxygen to produce energy. An example of aerobic exercise is
walking.
 Anaerobic means “without oxygen.” When you engage in a quick,
high-intensity activity, your cells aren’t using oxygen to produce
energy. An example of an anaerobic exercise is lifting weights.
WHAT ARE EXAMPLES OF AEROBIC
EXERCISES?
There are a lot of different types of aerobic exercises.
Some of the most common include:
• Walking or jogging.
• Cycling.
• Cardio equipment.
• Swimming.
 WALKING OR JOGGING
Walking is one of the simplest and most
available aerobic exercises. You can change
the intensity to match your fitness level.
Jogging is faster than walking but slower than
running. Jogging puts more stress on your
joints than walking and isn’t recommended if
you have an injury.
 WALKING OR JOGGING
Other than athletic shoes, this activity doesn’t
require any special equipment. You can walk
almost anywhere: outdoors or indoors (malls,
indoor tracks or a treadmill). This makes
walking easy to continue throughout the year.
Walking is a good choice for starting your first
exercise program.
 CYCLING
Cycling is an aerobic exercise that you can do
on a stationary bike or a regular bicycle. You
can adjust the intensity of your exercise by
choosing a higher setting on your stationary bike
or riding on a route with more hills or inclines.
Cycling may be ideal if you have arthritis or
other conditions that affect your joints.
 CYCLING
This activity helps your heart without putting
too much mechanical stress on your back,
hips, knees and ankles that walking can
cause. If you cycle outdoors, the weather may
limit your activity.
 CYCLING

STATIONARY BIKE REGULAR BIKE

 CARDIO EQUIPMENT
Cardio equipment includes machines that increase your
heart rate while you complete a repetitive motion. Some
common types of cardio equipment are:
• A rowing machine
• Stair climbers
• Elliptical
• A treadmill
 CARDIO EQUIPMENT

ELLIPTICAL
ROWING MACHINE

TREADMILL
STAIR CLIMBERS
 CARDIO EQUIPMENT
 You can find these types of machines at your local gym or
you can add one to your home.
 They’re usually larger and can take up a lot of space if you
choose to get one for at-home use.
 Since there are a lot of different types of cardio machines,
you should try out different ones at a gym or fitness center
first. It can take time to see which machine you enjoy most,
and which one puts less stress on areas of your body where
you may have an injury or issue.
 SWIMMING
Swimming is a low-impact activity where you use your arms
and legs to propel you through the water.
The intensity of swimming increases more in open water than
it does in a pool. Water aerobics and water walking are good
alternatives if you have joint pain. The buoyancy provided by
the water eases stress on your joints.
If you plan on swimming or participating in water activities,
make sure you’re swimming under the supervision of a
lifeguard in case of an emergency.
 WHAT ARE THE BENEFITS OF AEROBIC EXERCISE?

The benefits of aerobic exercise include:

• Building stronger bones.
• Improving your muscle strength, endurance and
flexibility.
• Improving your balance.
• Increasing your mental function.
• Assisting in weight management and/or weight loss.
 WHAT ARE THE BENEFITS OF AEROBIC EXERCISE?

In addition, aerobic exercise can:

• Reduce your risk of developing heart disease,
hypertension, stroke or diabetes.
• Improve your lung function.
• Lower your blood pressure.
• Increase HDL or “Good Cholesterol”.
• Help to better manage your blood sugar.
 WHAT ARE THE RISKS OF AEROBIC EXERCISE?

Participating in physical activities can put you at risk

of injury, including:
• Sprains and strains.
• Bone fracture
• Joint Pain
• Muscle Cramps
• Pain or soreness
 HOW DO I KEEP MYSELF SAFE WHILE DOING
AEROBIC EXERCISES?

You should talk with your healthcare provider before you start
an exercise program. Ask what, if any, limitations you may
have.
If you have diabetes, hypertension, heart disease, arthritis,
pulmonary conditions or other health conditions, you may need
additional safety guidelines for exercise.
The type of exercise you choose is a personal decision, but
you should consider certain factors to reduce the risk of injury
or complications and make exercise more enjoyable.
 WHAT IS THE “TALK TEST?”
If you’re starting a new type of aerobic exercise, you
can perform the “talk test” to see if an activity is too
strenuous. While performing the activity, try to carry on
a conversation or speak clearly during your exercise.
If talking is challenging, you may be performing an
activity that’s too intense. Over time, once you build
strength and stamina, you can try this test again and
you might get different results.
 HOW OFTEN SHOULD I DO AEROBIC
EXERCISES?

You should get about 150 minutes or 2. 5 hours of

physical activity each week. The amount per week
equals about 30 minutes a day, five days a week.
This is the recommended minimum guideline for
reducing your risk of heart disease, diabetes,
hypertension and high cholesterol.
 HOW OFTEN SHOULD I DO AEROBIC
EXERCISES?
 It can be overwhelming to accomplish 150 minutes of aerobic activity
each week. To make this amount of time easier to accomplish, follow
these tips:

• Schedule time during your day for physical activity.

• Choose activities that you enjoy doing.
• Exercise in small increments of time, for example, take three
shorter walks that are 10 minutes each in a day.
• Participate in activities with your friends or family.
 HOW DO I DO AEROBIC EXERCISES?
An aerobic exercise should happen in three
steps:
• A warmup period.
• Progression of the exercise.
• A cooldown period.
 WARMING UP AND COOLING DOWN
Every session of aerobic exercise should include a
warmup and cooldown period. The warmup period
shouldn’t include static stretching but should instead be a
gradual increase in the pace and intensity of the exercise.
This allows your body to increase blood flow to your
muscles and decreases the likelihood of a muscle or joint
injury. The warmup should last between five and 10
minutes.
 WARMING UP AND COOLING DOWN

The cooldown session should last a similar amount

of time as the warmup, with the pace gradually
decreasing. Stretching exercises would be
appropriate after aerobic exercise.
 PROGRESSION OF AEROBIC EXERCISE
Progression or movement to higher intensities, or
how much work your body does during exercise,
should vary during your activity.
You should decide the progression of the activity
based on your tolerance and strength. If you’re just
starting, you should take it easy. If you’re training for
a marathon, you can steadily increase the level of
work your body does during your workout.
 PROGRESSION OF AEROBIC EXERCISE

 There are three ways to progress an aerobic exercise:

• Increase speed.
• Increase resistance.
• Increase duration (time).

 Any of these methods, or a combination of these methods, will

improve aerobic fitness. Increasing intensity should be done very
gradually. You should challenge yourself for only a few minutes at a
time.
 DO I NEED TO GO TO A GYM TO DO AEROBIC EXERCISES?

 No, you don’t need to go to a gym or fitness center to do aerobic

exercises. You can do the following aerobic exercises at home:
• Walking.
• Dancing.
• Riding a bicycle.
• Mowing the lawn (with a push mower).

 If you like using specialized cardio equipment like an elliptical or

treadmill, you may choose to go to a gym to do aerobic exercises.
 Source :
https://my.clevelandclinic.org/health/articles/705
0-aerobic-exercise
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