Aerobics: PE 01 Oxfordian Colleges

AEROBICS
PE 01
Oxfordian Colleges
Aerobic Exercise
• any type of cardiovascular conditioning. It can include activities

like brisk walking, swimming, running, or cycling. You probably
know it as “cardio.”
• By definition, aerobic exercise means “with oxygen.” Your
breathing and heart rate will increase during aerobic activities.
• Aerobic exercise helps keep your heart, lungs, and circulatory
system healthy.
Aerobic Exercise
• Aerobic exercise differs from anaerobic exercise. Anaerobic

exercises, such as weightlifting or sprinting, involve quick bursts of
energy.
• They’re performed at maximum effort for a short time. This is
unlike aerobic exercises. You perform aerobic exercises for a
sustained period of time.
At-home aerobic exercise
• Cardiovascular exercises can be done at home. There are many

you can do with little to no equipment, too. Always warm up for 5
to 10 minutes before starting any exercise.
The History of Aerobics
• In the 1960’s, Dr. Kenneth Cooper, a physiologist

searched for an effective and easy way of keeping
healthy. His hard work resulted in the various ways of
flexing muscles and burning calories to maintain body
fitness. He named his findings AEROBICS.
• Since he was an employee of the Air Force, Dr. Cooper’s
discovery was initially meant to keep the astronauts in
good shape.
• However, in 1968 Cooper broke the secret when he wrote a book
titled, ‘Aerobics’ detailing his simple methods of exercising. Some
of the aerobic exercises he mentioned in the book included
cycling, swimming, walking, running and others.
• These exercises increase the oxygen consumption in the body that
intensifies muscle activity and in the process burn calories
producing sweat.
• After the book’s publication Cooper put it out for sale and it was an
instant non- fiction best seller reaching a million sales.
• The release of the book was during the technology revolution that had
led to increased redundancy amongst Americans.
• It was that time of cable technology when Americans spent most of
their free on couches in front of the screen and when video games
were enjoying their first touch.
• With over relaxation, there was prevalent weight increase amongst
the American community and many of them were caught in unhealthy
conditions.
• The timely publication of Cooper’s book saw many people taking
on daily aerobic exercises at home to regain their health.
• Aerobics evolved as a commercial commodity. Exercising
programmes were broadcast on television for the convenience of
homes.
• And professional trainers emerged as early as 1978. The number
of Americans alone practicing aerobics reached 2 million but shot
to 22million after a period of ten years.
• The following two decades saw the introduction of aerobic sports.
In 1983, sport aerobics was introduced by Howard and Karen
Schwartz. They came up with Sport Fitness International (SFI).
• From local competition this later oversaw the first world
championships at San Diego in March 1990. 15 countries attended.
The content of Cooper’s book continued its effect beyond
American boundaries.
How your body responds to aerobic
exercise
• During aerobic activity, you repeatedly move large muscles in your

arms, legs and hips. You'll notice your body's responses quickly.
• You'll breathe faster and more deeply. This maximizes the amount of
oxygen in your blood. Your heart will beat faster, which increases
blood flow to your muscles and back to your lungs.
• Your small blood vessels (capillaries) will widen to deliver more
oxygen to your muscles and carry away waste products, such as
carbon dioxide and lactic acid.
• Your body will even release endorphins, natural painkillers that
promote an increased sense of well-being.
Benefits of AEROBICS
• Regardless of age, weight or athletic ability, aerobic activity is

good for you. Aerobic activity has many health benefits, no matter
your age. As your body adapts to regular aerobic exercise, you'll
get stronger and fitter.
Keep excess pounds at bay
• Combined with a healthy diet, aerobic exercise helps you lose

weight and keep it off.
Increase your stamina, fitness and strength
• You may feel tired when you first start regular aerobic exercise.
But over the long term, you'll enjoy increased stamina and
reduced fatigue.
• You can also gain increased heart and lung fitness and bone and
muscle strength over time.
Ward off viral illnesses
• Aerobic exercise activates your immune system in a good way.

This may leave you less susceptible to minor viral illnesses, such as
colds and flu.
Reduce your health risks
• Aerobic exercise reduces the risk of many conditions, including

obesity, heart disease, high blood pressure, type 2 diabetes,
metabolic syndrome, stroke and certain types of cancer.
• Weight-bearing aerobic exercises, such as walking, help decrease
the risk of osteoporosis.
Manage chronic conditions
• Aerobic exercise may help lower blood pressure and control blood
sugar. It can reduce pain and improve function in people with
arthritis.
• It can also improve the quality of life and fitness in people who've
had cancer. If you have coronary artery disease, aerobic exercise
may help you manage your condition.
Strengthen your heart
• A stronger heart doesn't need to beat as fast. A stronger heart also

pumps blood more efficiently, which improves blood flow to all
parts of your body.
Keep your arteries clear
• Aerobic exercise boosts your high-density lipoprotein (HDL), the

"good," cholesterol, and lowers your low-density lipoprotein (LDL),
the "bad," cholesterol. This may result in less buildup of plaques in
your arteries.
Boost your mood
• Aerobic exercise may ease the gloominess of depression, reduce

the tension associated with anxiety and promote relaxation. It can
also improve your sleep.
Stay active and independent as you age
• Aerobic exercise keeps your muscles strong, which can help you
maintain mobility as you get older. Exercise can also lower the risk
of falls and injuries from falls in older adults. And it can improve
your quality of life.
• Aerobic exercise also keeps your mind sharp. Regular physical
activity may help protect memory, reasoning, judgment and
thinking skills (cognitive function) in older adults. It may also
improve cognitive function in children and young adults. It can
even help prevent the onset of dementia and improve cognition in
people with dementia.
Live longer
• Studies show that people who participate in regular aerobic

exercise live longer than those who don't exercise regularly. They
may also have a lower risk of dying of all causes, such as heart
disease and certain cancers.

Aerobics: PE 01 Oxfordian Colleges

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AEROBICS

• any type of cardiovascular conditioning. It can include activities

• Aerobic exercise differs from anaerobic exercise. Anaerobic

• Cardiovascular exercises can be done at home. There are many

• In the 1960’s, Dr. Kenneth Cooper, a physiologist

• During aerobic activity, you repeatedly move large muscles in your

• Regardless of age, weight or athletic ability, aerobic activity is

• Combined with a healthy diet, aerobic exercise helps you lose

• Aerobic exercise activates your immune system in a good way.

• Aerobic exercise reduces the risk of many conditions, including

• A stronger heart doesn't need to beat as fast. A stronger heart also

• Aerobic exercise boosts your high-density lipoprotein (HDL), the

• Aerobic exercise may ease the gloominess of depression, reduce

• Studies show that people who participate in regular aerobic

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