As a qualified aerobics instructor my goal is to inform people of the health benefits that aerobic exercise can contribute to your daily life.
A few benefits of aerobic exercise
Some of the benefits of aerobic activities are that this type of exercise is excellent for building cardiovascular muscles. Because aerobic activities can be sustained for relatively long periods, they can result in considerable calorie expenditure and are very good for helping to control body fatness.
By controlling your body fat index you are not only a healthier person, but your muscles will look more toned and thus you can fight the flab with fab aerobic exercise!
First things first Some of the benefits of aerobic activities are that this type of exercise is excellent for building cardiovascular muscles. Because aerobic activities can be sustained for relatively long periods, they can result in considerable calorie expenditure and are very good for helping to control body fatness.
By controlling your body fat index you are not only a healthier person, but your muscles will look more toned and thus you can fight the flab with fab aerobic exercise!
First things first
If you want to lose those extra kilograms that made them at home around your waist or if you just want to tone your body get of that coach and join your local gymnasium. If you have a tight budget or if you are not a fan of gymnasiums you do not even have to join just get of your coach! Aerobic exercise is any type of exercise that increases your heartbeat and by doing the basic step touch for a couple of minutes in your living room, kitchen or even outside will burn up to twenty calories. If you are a gym member join one of the scheduled aerobic classes or just do the exercises by your own and you will notice the difference in your health in just a couple of days. To increase your recovery rate from te hard training i suggest you use a protein powder.
If you want to lose those extra kilograms that made them at home around your waist or if you just want to tone your body get of that coach and join your local gymnasium. If you have a tight budget or if you are not a fan of gymnasiums you do not even have to join just get of your coach! Aerobic exercise is any type of exercise that increases your heartbeat and by doing the basic step touch for a couple of minutes in your living room, kitchen or even outside will burn up to twenty calories. If you are a gym member join one of the scheduled aerobic classes or just do the exercises by your own and you will notice the difference in your health in just a couple of days.
Basic aerobic steps
Firstly there are step exercises that will increase your heartbeat and melt the centimetres right of your body. The picture below on your left side is the aerobic step. The basic step move can be done with the right or left foot leading. Step up with one foot and then down
Example: Basic Right – step up with the R foot first followed by the L foot. Step down with the R foot first followed by the L foot.
Secondly there is the v-step that can be done with the R or L foot leading. Take the feet wide on the step and then close together on the floor.
Example: R foot steps wide, then the L foot steps wide. R steps down on the floor near the middle of the step, then the L steps down.
Keep in mind that you can do arm exercises with these moves. If you are at home and you do not have weights with you, two cans of baked beans or two 500 ml water bottels will do the trick. Below are some arm exercises that you can combine with your step moves.
Bicep Curls
– Elbows should be at the side of the trunk with the palms of the hand facing upward. Bring the hands toward the chest by flexing the elbow and return them to the side of the trunk.
NOTE: You can change your level of intensity by bringing the arms up, instead of having the elbows at your side, bring them level with the shoulders.
Low Row
– Arms are in front of the body, pull the elbows in toward the waist until the hands are next to the waist and then return the arms to the front of the body.
Upright Row
– Fists should be together next to your thighs. Bring the arms up toward your chin (keeping the fists close together and next to the body). Return the arms to their starting position.
Frontal Raise
– Begin with fists on each thigh. Raise the arms to shoulder level and return to the thigh.
Lateral Raise
– Fists should be together with palms touching the thighs. Lift the arms outwards and upwards with the palms facing down. Elbows should be leading this movement and should be slightly bent. Lift until the arms are slightly below shoulder level and then return them to the thigh.
Frontal Pull
– Arms shoulder level, pull the arms in toward the body (so fists rest on thighs), then return them to
shoulder level.
Overhead Pull
– Arms are above the head, pull the arms in toward the thighs and then return them overhead.
Arm Circles
– Arms are overhead or shoulder level. circle the arms clockwise down toward the body and then back to the starting point
Shoulder Punch
– Hands are at shoulder level, punch one arm and then return to shoulder level.
Overhead Press
– Fists are resting on the shoulders with the palms facing each other. Extend the arms up over the head keeping the elbows close to the ears. Lower the arms back to the shoulders. (This can be down with both arms at the same time or by alternating arms).
Pec Press
– Elbows are shoulder height and they are bent. Hands are in a fist with palms facing forward. Press the arms together until the palms (and fists) are facing each other in front of your face. Return the arms to their starting position.
Double Side Out
– Fists should be under the chin at chest level with the palms facing downward. Extend both arms out to the side keeping the elbows at shoulder height. Return the arms to their staring position. (This can also be done by alternating the R and L arm).
Slice
– Similar to the double side out except, one arm goes up and the other goes down. This is usually done with a side lift move. The leg that lifts to the side corresponds to the arm which is down(the opposite arm goes down)
By combining these arm exercises with you step moves your muscles in your arms will look more toned and the excess fat will melt away! Keep in mind that any type of dance moves with arm patterns will also increase your heartbeat and will decrease body fat.
The wonders of a jumping rope
Skipping for fifteen minutes can burn up to 200 calories! Skipping is also a form of aerobic exercise and you can do it in the comfort (and privacy) of your own home. The price of a jumping rope is also fairly inexpensive so there are absolutely no strings attached to this type of exercise except the string you use as the rope….
Aerobic exercise is fun and easy for women and men of all ages, shapes and sizes. All you need is motivation (mostly from yourself) to realize that today is the day that you will change your life. By doing aerobic exercise not only will your body change, but your whole lifestyle will change and the special person or persons in your life will definitely benefit from this! So get of that coach and start moving!
