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Aerobic Exercise is important for Cardio Fitness
Well, I loved it that much I became an Exercise to Music Teacher. I loved it so much that I wanted to spread the word and tell everyone else I knew how I could burn fat and build lean muscle by doing cardio workouts. I did my training with the Central YMCA. They were very professional in the way they ran their courses. It was a fun time and I learnt a lot and made lots of friends in the process. We came from different areas but we all got on very well and helped each other out and we had a fantastic time while learning about something we were very passionate about. I get asked all the time about how I put together an aerobic fitness routine. Well, the first thing I do is to use the 5 components of physical fitness as a guideline. A good class will always contain all of the 5 components of physical fitness. The class will always be safe. It will have a warm up and a cool down and contain safe exercises related to the fitness levels of the participants. The class will be progressive and provide a variety of movement. It should be enjoyable, satisfying and fulfilling. A typical class will be structured in the following way: 1. Warm Up 2. Aerobic Exercise 3. Muscular Strength and Muscular Endurance 4. Stretch 5. Cooldown Take a look at the 5 components of physical fitness here You should appreciate that during aerobic exercise the heart beats faster and the blood vessels dilate, allowing for the increased blood flow to the muscles. These muscles provide a pumping action which accommodates this increased blood flow by speeding the return blood flow to the heart. If exercise is suddenly stopped this pumping action stops. The result can be an accumulation or pooling of the blood in the veins. So, while exercising it is very important to slow down and decrease the intensity of the exercise before you prepare to stop. This way you bring the heart rate down slowly and blood pooling is prevented. When the body begins to do aerobic exercise, there is immediately a greater demand by the muscles for oxygen. It takes 2-5 minutes for the cardiovascular system to adapt. You will notice when you go for a run the first few minutes is always the hardest. Once the cardiovascular system has adapted to the new demands aerobic respiration will predominate, providing that the level of activity does not exceed a persons aerobic capacity. If you are working above 60% of your maximum heartrate you are said to be working aerobically. As your heart rate rises, energy is provided increasingly by the anaerobic system. If you are working at 85% or above you will be working anaerobically. This energy supply is more demanding on the body although will benefit the aerobic system. Aerobic exercise such as jogging and skipping can be turned into anaerobic exercise if you add high leg kicks and squats. The Aim of Aerobic Exercise The aim is to provide a controlled duration of exercise at the right level and for the right length of time in order to induce a cardiorespiritory training effect. The aim is also to improve the capacity and efficiency of the circulatory and respiritory systems to deliver oxygen to the working muscles and to carry chemical waste products away at the same time. Aerobic exercises should be provided that demand large amounts of oxygen to be transported to the tissues via the blood. Exercise examples include running, cycling and jogging. Suitable clothing should be worn and the correct footwear is of the utmost importance if leg soreness is to be avoided. This part of the exercise class should last about 20 minutes depending on the fitness level of your participants. You can always make the segment longer for more advanced clients. As the intensity of exercise increases the demand for oxygen increases. The maximum ventilation of lungs improves with training. Check out the links on this page to find out how to structure an Exercise to Music Class.
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