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Aerobic exercise :
Aerobic exercise
: Aerobic is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). Many gyms offer a variety of aerobic classes
By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities.
Types of aerobic exercise
1 cross country
Cross country is known as an endurance sport and both aerobic and anaerobic systems
in which teams and individuals run a race on open-air courses over natural terrain such as dirt or grass. Sometimes the runners are referred to as harriers
Men usually race 10 km (6.2 mi) or 8 km (5.0 mi), and women usually race 6 km (3.7 mi) or 5 km (3.1 mi)
Tips
1.Spike selection. Grip is pretty crucial when it comes to racing on softer surfaces and therefore choice of footwear is key
2.Warm up wisely
3.Train specifically
2 Swimming
Swimming, in recreation and sports, the propulsion of the body through water by combined arm and leg motions and the natural flotation of the body. Swimming as an exercise is popular as an all-around body developer and is particularly useful in therapy and as exercise for physically handicapped persons
Basic strokes
Butterfly – The swimmer must remain on the breast at all times with synchronised arm and leg movements
Breaststroke – here arms and legs follow a circular motion and must remain synchronous at all times.
Backstroke – swimmers must remain on their back at all times, except for when performing a turn
Tips
1.Always Wear a Life Vest.
2.Don't jump in water if you haven't experience in swimming
3.Stay Away From Pool Drains
running is one of the most straightforward ways to get the important benefits of exercise. Since it improves aerobic fitness, running is a great way to help improve cardiovascular health. Plus, it burns calories and can build strength, among other things
If you weigh 160 pounds (73 kg), you will burn about 250 calories per 30 minutes of jogging at a moderate pace
Running every day may have some health benefits. ... But the same research also shows that these benefits top off at 4.5 hours a week, meaning there's no need to run for hours each day
Tips to increase stamina
1Be consistent. To increase your aerobic capacity and be able to run farther than you can now, you need to train consistently.
2Run long. To run farther, you're going to have to actually run farther
4. Outdoor cycling
Biking is about as ideal as a cardio exercise gets. It provides a low-impact workout that also builds strong legs and improves heart health. Practically anyone can do it.
Once your fitness level has improved, complete at least 30 minutes of biking every day.
155-pound person can burn 446 calories in just 30 minutes cycling
Although cycling is considered a knee-sparing exercise because Cycling is obviously very repetitive: during one hour of cycling a rider may average up to 5000 pedal revolutions
Benefits of regular cycling
increased cardiovascular fitness
increased muscle strength and flexibility.
improved joint mobility
decreased stress levels
strengthened bones.
Tips
Don't pedal in high gear for extended periods of time
Get a proper bike fit
Get the right saddle
5.Walking
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.
increased cardiovascular and pulmonary (heart and lung) fitness
reduced risk of heart disease and stroke.
stronger bones and improved balance.
improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes.
Aerobic exercise
: Aerobic is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). Many gyms offer a variety of aerobic classes
By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities.
Types of aerobic exercise
1 cross country
Cross country is known as an endurance sport and both aerobic and anaerobic systems
in which teams and individuals run a race on open-air courses over natural terrain such as dirt or grass. Sometimes the runners are referred to as harriers
Men usually race 10 km (6.2 mi) or 8 km (5.0 mi), and women usually race 6 km (3.7 mi) or 5 km (3.1 mi)
Tips
1.Spike selection. Grip is pretty crucial when it comes to racing on softer surfaces and therefore choice of footwear is key
2.Warm up wisely
3.Train specifically
2 Swimming
Swimming, in recreation and sports, the propulsion of the body through water by combined arm and leg motions and the natural flotation of the body. Swimming as an exercise is popular as an all-around body developer and is particularly useful in therapy and as exercise for physically handicapped persons
Basic strokes
Butterfly – The swimmer must remain on the breast at all times with synchronised arm and leg movements
Breaststroke – here arms and legs follow a circular motion and must remain synchronous at all times.
Backstroke – swimmers must remain on their back at all times, except for when performing a turn
Tips
1.Always Wear a Life Vest.
2.Don't jump in water if you haven't experience in swimming
3.Stay Away From Pool Drains
3 Running :
running is one of the most straightforward ways to get the important benefits of exercise. Since it improves aerobic fitness, running is a great way to help improve cardiovascular health. Plus, it burns calories and can build strength, among other things
If you weigh 160 pounds (73 kg), you will burn about 250 calories per 30 minutes of jogging at a moderate pace
Running every day may have some health benefits. ... But the same research also shows that these benefits top off at 4.5 hours a week, meaning there's no need to run for hours each day
Tips to increase stamina
1Be consistent. To increase your aerobic capacity and be able to run farther than you can now, you need to train consistently.
2Run long. To run farther, you're going to have to actually run farther
4. Outdoor cycling
Biking is about as ideal as a cardio exercise gets. It provides a low-impact workout that also builds strong legs and improves heart health. Practically anyone can do it.
Once your fitness level has improved, complete at least 30 minutes of biking every day.
155-pound person can burn 446 calories in just 30 minutes cycling
Although cycling is considered a knee-sparing exercise because Cycling is obviously very repetitive: during one hour of cycling a rider may average up to 5000 pedal revolutions
Benefits of regular cycling
increased cardiovascular fitness
increased muscle strength and flexibility.
improved joint mobility
decreased stress levels
strengthened bones.
Tips
Don't pedal in high gear for extended periods of time
Get a proper bike fit
Get the right saddle
5.Walking
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.
Benefits of walking
increased cardiovascular and pulmonary (heart and lung) fitnessreduced risk of heart disease and stroke.
stronger bones and improved balance.
improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes.
