Aerobics

To many people, the word 'aerobics' means an energetic exercise class in a gym. But in fact, aerobic (which literally means `with oxygen') exercises are any sustained activities that result in an increase of oxygenated blood to all the muscles and organs of the body. This means that all those sports that require continuous activity and boost the heart rate and breathing, for example, jogging, running, swimming, rowing, cycling and brisk walking, are very beneficial and effective aerobic activities.

When any aerobic exercise is performed on a regular basis, it can improve stamina and endurance. To reap maximum benefit from aerobic exercise, you have to be working within your training zone, that is, any continuous activity that pushes your heart rate up to between 60 and 90% of the maximum rate for your age .

Aerobic exercise need not be a hard slog-in fact it is not advisable to push yourself too hard- although you do need to make some physical effort to derive any benefit. Aim to build up the level of activity gradually. Once you start to become aerobically fit, you will find your exercise sessions less tiring and your normal day far less exhausting in general.

You should aim for between 20 and 60 minutes on three to five days of the week for optimum fitness. This should be done at between 60 and 90% of your normal maximum heart rate.

Anaerobic exercise, incidentally, means exercise without oxygen: you are calling on short bursts of energy as you would in, for example, sprinting or squash. Anaerobic exercise helps to develop muscular strength, but it should be used only as a supplement to aerobic exercise once you are fit.

AEROBICS CLASSES

You will find aerobics classes on offer at leisure centres, health centres.. It is important to learn a good variety of exercises from an experienced teacher before continuing with your own aerobic sessions at home. The teacher will ensure that you do not overwork certain parts of the body (such as knee joints) and will be able to adjust the speed and intensity the class to the appropriate level of fitness.

There are two types of aerobics classes: low-impact and high-impact. Both involve similar kinds of exercises, but high-impact aerobics classes provide better cardiovascular exercise. Classes in general last between 30 and 50 minutes and will consist of many different exercises, all of which are designed to work on various parts of the body.

A typical aerobics class might include:
jogging/running on the sport, jumping up and down, upper body work using dumbbells and bars, waist twists, lower body work, including squatting, leg and calf raises, star jumps, lunges, kicks, sit ups and bottom crunches. The aim is to keep on the move for most of the time.

Music is an integral part of any aerobics session; it helps to motivate the class, keep up or vary the pace and makes the class more lively and enjoyable. You can, of course, buy your own tapes, CD's or videotapes for use at a home.

FACTFILE

Calories burnt per minute: 8.5 Works on: arms (biceps/triceps), legs, stomach muscles, waist, chest and buttocks Complementary exercises: weight/circuit training, swimming,