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Faizan
According to the American Council on Exercise, aerobics is one of the best things you can do for your health. During aerobics, your heart rate and breathing speed up to meet the increasing oxygen and nutrient demands of your body’s cells. To strengthen and improve these bodily functions and your overall health, perform at least two-and-a-half hours per week of moderately intense aerobics. Based on the impact on your joints, aerobics fall into two main categories: high impact and low impact.
Low-Impact Aerobics
Low-Impact aerobics where one foot remains on the floor during exercise provide a good way to begin if you have been sedentary. Even though low-impact aerobics are less strenuous on your joints and burn fewer calories per hour, you still reap cardiovascular-strengthening benefits. Walking 1 mile at a moderate pace is a low-impact aerobic exercise that raises your heart rate. Riding a stationary bicycle set at low resistance is another.
Comparisons
High-impact aerobics are rigorous activities requiring both feet to come off the floor regularly. This form or exercise can be tough on your joints and has a higher rate of injury than low-impact aerobics. High-impact aerobics burn more calories than low-impact aerobics. According to the Mayo Clinic, a person weighing 160 pounds burns 533 calories during one hour of high-impact aerobics versus 365 calories during one hour of low-impact aerobics. Running five mph for an hour is one example of high-impact aerobics. Jumping rope at a moderate pace for 20 minutes is another.
Warm-up and Cooldown
Warm up your body before you begin your aerobic session to gradually increase your heart rate, body temperature and blood flow to your muscles. To help prevent muscle strain or injury, MayoClinic.com recommends beginning your warm-up focusing on major muscle groups such as hamstrings and then progressing to movements more specific to your activity. For example, if you are planning to run, do hamstring stretches by standing tall with your left foot a few inches in front of your right foot with your left toes pointed upward. Bend your right knee slightly placing your hands on the knee. Bend forward from the waist. Repeat this with you right foot. Then walk briskly for five to 10 minutes during your warm-up. Cool down by using the same method.
Considerations
If you have chronic health conditions or have been inactive for a while, check with your doctor to ensure that you are aware of any health issues that could affect your exercise regime. According to Edward Laskowski, M.D., of the Mayo Clinic, no evidence supports the notion that longer workouts provide better benefits than shorter sessions. Even if you must do 10-minute workouts throughout the day to meet your weekly goals, you still get the benefits.
Low-Impact Aerobics
Low-Impact aerobics where one foot remains on the floor during exercise provide a good way to begin if you have been sedentary. Even though low-impact aerobics are less strenuous on your joints and burn fewer calories per hour, you still reap cardiovascular-strengthening benefits. Walking 1 mile at a moderate pace is a low-impact aerobic exercise that raises your heart rate. Riding a stationary bicycle set at low resistance is another.
Comparisons
High-impact aerobics are rigorous activities requiring both feet to come off the floor regularly. This form or exercise can be tough on your joints and has a higher rate of injury than low-impact aerobics. High-impact aerobics burn more calories than low-impact aerobics. According to the Mayo Clinic, a person weighing 160 pounds burns 533 calories during one hour of high-impact aerobics versus 365 calories during one hour of low-impact aerobics. Running five mph for an hour is one example of high-impact aerobics. Jumping rope at a moderate pace for 20 minutes is another.
Warm-up and Cooldown
Warm up your body before you begin your aerobic session to gradually increase your heart rate, body temperature and blood flow to your muscles. To help prevent muscle strain or injury, MayoClinic.com recommends beginning your warm-up focusing on major muscle groups such as hamstrings and then progressing to movements more specific to your activity. For example, if you are planning to run, do hamstring stretches by standing tall with your left foot a few inches in front of your right foot with your left toes pointed upward. Bend your right knee slightly placing your hands on the knee. Bend forward from the waist. Repeat this with you right foot. Then walk briskly for five to 10 minutes during your warm-up. Cool down by using the same method.
Considerations
If you have chronic health conditions or have been inactive for a while, check with your doctor to ensure that you are aware of any health issues that could affect your exercise regime. According to Edward Laskowski, M.D., of the Mayo Clinic, no evidence supports the notion that longer workouts provide better benefits than shorter sessions. Even if you must do 10-minute workouts throughout the day to meet your weekly goals, you still get the benefits.
