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Aerobics
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NEW
5th October 2006 STRIP TEASE Cardio Strip for Health MORE..... |
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physical
exercise, aerobic exercise is complementary to anaerobic
exercise. Aerobic literally means "with oxygen",
and refers to the use of oxygen in muscles'
energy-generating process. Aerobic exercise includes any type of
exercise, typically those performed at moderate levels of intensity for
extended periods of time, that maintains an increased heart rate. In
such exercise, oxygen is used to "burn" fats and glucose in
order to produce adenosine
triphosphate, the basic energy carrier for all cells.
Initially during aerobic exercise, glycogen
is broken down to produce glucose, but in its absence, fat
starts to decompose instead. This latter is a slow process,
and is accompanied by a decline in performance level. The switch to fat
as fuel is a major cause of what marathon
runners call "hitting the wall." Paradoxically, if one wants
to lose fat, the most efficient way to do this (according to some
scientists), is by executing prolonged exercises when feeling weak and hungry.
Anaerobic exercise, in contrast, refers to the initial phase of exercise, or any short burst of intense exertion, where the glycogen or sugar is consumed without oxygen, and is a far less efficient process. Operating anaerobically, an untrained 400 meters competitor may "hit" his "wall" after only about 300 meters. There are various types of aerobic exercise. In general, aerobic exercise is one performed at a moderately high level of intensity over a long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion is generally considered aerobic activity, while golf or doubles tennis, with their more frequent breaks, may not be. Aerobic exercise confers many health benefits. Burning calories effectively and increasing the basal metabolic rate, accomplished by regular aerobic exercise, both aid in weight loss. Although the benefits of exercise per se have long been apparent, aerobic exercise programs specifically were first promoted by Dr. Kenneth H. Cooper, in the 1960s, as a type of training designed to strengthen the heart and lungs. When test subjects participated in regular, vigorous aerobic exercise, they gained a number of health benefits, which he collectively called the aerobic 'Training Effect'. These benefits include:
Regular, vigorous aerobic activity can, as a result, reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities (such as jogging or jumping rope) can stimulate bone growth, as well as reducing the risk of osteoporosis for both women and men. 'Aerobics' is a particular form of aerobic exercise. Aerobics classes generally involve rapid stepping patterns, performed to music with cues provided by an instructor. This type of aerobic activity became quite popular after the 1970 publication of Dr. Cooper's book The New Aerobics, and went through a brief period of intense popularity in the 1980s, when many celebrities (such as Jane Fonda and Richard Simmons) produced videos or created television shows promoting this type of aerobic exercise. Group exercise aerobics can be divided into two major types: Freestyle Aerobics and Pre-choreographed Aerobics. |
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