Aerobic Dance Exercise

A combination of workout routines and a variety of dance styles like jazz and ballet is called an Aerobic Dance Exercise. These routines may be defined as a low-impact exercise compared to other fast-paced routines. This type of exercise is perfect for people who are pregnant, old or overweight but still want to stay healthy and fit.
An aerobic dance program often uses a selection of tunes for its course. It follows style and speed variations for the routine. Aerobic dance are classified into low and high impact, water dance and step aerobics. High impact routines are strenuous exercises like jumping movements that are synchronized with the beat of the music. On the other hand, step aerobics uses the step bench and water aerobics is done either in deep or waist-deep water.
Aside from the movements and the music, aerobic dance routines are also done with fast breathing. This way oxygen is being pushed into the blood stream and revives the body. Aerobic dance routines are often done 2 to 3 times a week between 20 to 40 minutes. It's like dancing on rhythmic patterns and counts but on a set up the tempo.
Like any other form of exercise warming up is always very important before proceeding with the routine. 10 to 15 minutes of warming up and stretching will lower the risk of any possible injury since it will prepare the body for any low or high impact movements. Now, after the routine there should also be an additional 5 to 10 minutes cooling down to slowly support the muscles and the heart to relax.
Aerobic dancing is an entertaining way to lose weight. It works your body out and at the same time tone the muscles. It also increases blood circulation and lowers your cholesterol and glucose levels. It also helps increase stamina and energy. Aside from that this is a perfect way to deal and release your stress.

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Aerobic Exercise: How Often and for How Long?

Aerobic Exercise
Synonyms: also called cardiovascular or endurance training
Components of an exercise session:
An individual exercise session should, ideally, include the following components:
• Warm up: lasting 5 - 10 min., should include moderate intensity cardio or calisthenics, can be non-specific or activity specific, i.e. warming up the thigh muscles more on a squat day or before a jog. Warming up prepares the body physically as well as psychologically for the challenge ahead. Although scientific evidence is lacking, anecdotal evidence suggests that warming up can indeed help prevent injuries.
• Conditioning: should last for 20 - 60 min. and includes aerobic training, resistance training, or outdoor sports. This phase is responsible for the maximum benefits derived by the tissues from the exercise session.
• Cool down: Should last for a minimum of 5 to 10 min.; like the warm up phase, this would also include moderate intensity of cardio or muscular exercises. This brings the heart rate to normal in a gradual manner and also prevents sudden fall in blood pressure seen in susceptible individuals.
• Stretching: Should last for 10 min. Again, like the warm up phase, this can be non-specific or specific, i.e. muscles exercised on that day or that session should be stretched. Stretching prevents muscle soreness (mainly DOMS or delayed onset muscle soreness) seen especially with resistance training by washing way lactic acid build-up during exercise.
FITT principle as applied to aerobic exercise: the word FITT stands for frequency, intensity, the time (duration) and the type of exercise included in the session.
1. Frequency of Exercise
The number of days per week that you exercise is a crucial determinant of fitness as well as general health benefits derived from the sessions. Moderate to vigorous intensity aerobic exercise (> or equal to 60% VO2R) for 1 to 2 session per day is recommended. However, for the physically inactive, lower intensity training for more session per day should be prescribed. Most authorities recommend a low to moderate level aerobic intensity for at least 3 to 5 days a week, if not on most days of the week. A combination of moderate to vigorous activity for 3 days will also suffice in giving health benefits.
2. Intensity of Exercise
To achieve health benefits, a minimum of intensity of moderate levels (40% - 60% of VO2R) is required. However, as stated above, a combination of moderate to severe intensity aerobic activity (> or = 60% VO2R) can result in faster and better results.
3. Time (duration) of Exercise
This signifies the amount of time spent performing exercise either per session, per day or week. Furthermore, time spent in exercising can be calculated by adding up intervals of 10 or 20 min. The principle behind this is the consideration of the amount of calories spent exercising per week. Evidence suggests that burning a total of 1000 calories per week by accumulating exercise over the week results in fitness and health benefits. Most prominent researchers agree to 150 min. of physical exercise per week as the minimum required to derive cardiovascular benefits. This translates to 30 min. of aerobic activity on 5 days of a week.
4. Type of Exercise
Aerobic exercise involving large muscle groups (thighs) are recommended to derive maximum cardiovascular benefits. The type of exercise that can be undertaken can be fast walking, jogging, running, cycling, rowing, aerobics class, dancing, swimming, cross-country skiing. Recreational weekend sporting activities like basketball, tennis or football can also provide a different stimulus to the body.
Conclusion: a moderate to high intensity aerobic exercise for a minimum of 30 min. per day for 3 - 5 days a week is the current recommendation for deriving fitness and health benefits from an aerobic exercise program.

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Aerobics Music

Listening to music is a great way to prepare yourself mentally for participating in any activity. The power of music to influence, cajole and inspire us as humans is a well known fact. Its use in aerobics is no less potent, as music in this form stimulates the body and energizes it for the workout at hand.
So, if you are having problems in establishing an exercise routine or perhaps are so unmotivated that you have not even started; consider incorporating some aerobics music in your routine to kick start your regimen.
Benefits of Using Aerobics Music
Motivation is definitely the main benefit to be had from using aerobics music as a part of your regular routine. Lively upbeat music will certainly get you in the frame of mind to get up and get going. Tough with respect to being motivated, different persons are motivated by different factors, so the genre of music used in this case would be highly personalized. Irrespective if the genre chosen, typically aerobics music should be one which starts of gradually eventually building into a lively rhythm, then tapers off close to the end of the workout in a cooling off session.
Adding music to your aerobics sessions may help you to increase the intensity as well as the duration of your workout as listening and moving to the music your mind will not necessarily be on the exercise in itself. Instead of just doing reps because you know you should, you will now be enjoying the entire workout without even thinking of it as a duty.
Another great, but often overlooked benefit of adding music to your exercise regimen is the distraction factor. Music will distract you from experiencing boredom, fatigue and even pain. So if you are feeling any discomfort such as excessive tiredness or if you just had a bad day, you can just allow your mind to focus on the music and the beat instead of the issues at hand.
Types of Music
While there is certainly no hard and fast rule governing which type of music has to be used in an aerobics session, you will inadvertently meant to use music that is fast and will inspire you to get moving. There are many aerobics music videos and CD's on the market that will cater for various energy levels and tastes. While the selection is definitely up to you, it is advisable that you choose something that you enjoy and which has a nice rhythm to it.
Also, try to make sure that the speed of and intensity of the music that you have chosen is in tandem with the level of aerobics activity that you will be partaking in. Whether your workout is super fast, moderate, intense or slower paced, them the music that you will eventually select should be in sync for obvious reasons.
Almost all genres can be converted into aerobic music, just remember that the music should keep you on your toes and moving at a fast pace. Once it satisfies these criteria, regardless if it is traditional aerobic music or not, it will be effective.

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Advantages of Aerobic Exercise

While many individuals cringe at the notion of performing aerobic exercise, the latter is an excellent way to maintain the overall health of the body. Through regular aerobic exercise one can increase one's cardiovascular rate, improve one's metabolic rate, force the body to create and use more energy, and can force oxygen to reach the cells and muscle tissues throughout the body. Circulatory processes are improved upon, respiratory processes are strengthened, and the body is greatly benefited by aerobic exercises.
The entire process of aerobic exercise is intended for moving oxygen through the body more efficiently so that muscles, organs, and cells get the vital oxygen they require to function. Aerobic exercise regimens not only make one feel healthier, but such exercises serve to tone the body, too. Aerobics must be conducted with considerable frequency to derive the benefits of such exercise, and it is recommended that individuals using aerobics to improve their health do so consistently.
An individual does not have to get an expensive membership at a local gym or sign up for expensive aerobic classes to get the right amount of aerobic exercise. There are plenty of easy to do, fun activities that a person can engage in that gets the body working and the heart pumping. Aerobic exercises include activities like walking, jogging, running, cycling, stair climbing, the use of a treadmill, and there are even DVDs with full aerobic workouts. Workouts should last anywhere between thirty to sixty minutes and should be performed at least three times a week to gain maximum benefit. One should start an aerobic exercise routine with moderation in mind; it is never healthy to become overzealous with an exercise regimen.
For those looking to manage weight, an aerobic routine is highly recommended. Blood sugar levels are controlled better when aerobic exercises are introduced into one's weekly workout routine, metabolic rates are improved and therefore lends in burning more calories and one's energy levels are also dramatically increased. Additional benefits derived from aerobic exercise include better mood control, less stress, and less bodily tension as well.
The benefits of aerobic exercise seem endless; there are so many advantages one gains from the implementation of regular aerobic exercise sessions. Since one's immune system is improved upon, the individual engaging in aerobic exercise fends off unwanted illnesses and faces fewer issues with the flu and colds. The individual also faces fewer health related issues during his or her lifetime; those engaging in aerobic activity are less likely to deal with issues related to Diabetes, cardiovascular disease, hypertension, and obesity too.
Regular aerobic exercise increases one's bodily strength and flexibility. Since muscles are worked on a regular basis they are less likely to atrophy when one gets older. This ensures that the individual will remain independent and capable of caring for one's self when they begin to age. In addition, people that chose to take care of themselves physically simply live longer life spans; exercise helps keep the body fit, healthy, and capable of moving for many years to come.

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Aerobic Activity For Psychological Health: Aerobic Activity Improves Mental Fitness and Character

Aerobic activity greatly increases a person's blood-oxygen supply. The benefits extend to every part and tissue in the body, including the brain. The more oxygen the brain receives, the better it can function.
An inadequate supply of oxygen brings incoherent thoughts, dizziness, and fainting. Without oxygen, brain cells begin to die within about five minutes. I once had an aunt who suffered from chronic emphysema after smoking all her life. As she neared the end, she constantly complained about feeling confused. Of course, this was because her brain was receiving so little oxygen that she couldn't hold coherent thoughts.
An unconditioned person, who does not do regular aerobic activity but is otherwise healthy, will not experience the same dizziness and incoherency as someone with chronic emphysema, but his mind is far from working at the peak performance that it is capable of. In general, physically unconditioned students have a low academic aptitude and have difficulty learning, due in part to reduced memory power. Of course, there are many exceptions to this rule. Some unconditioned students may even excel academically, but the performance is not as good as what it might be.
Regular aerobic activity will tend to optimize the brain's oxygen supply. Even a slight increase in the oxygen level produces a noticeable improvement. With an enriched oxygen, supply the brain works much more efficiently. The mind is clearer and more alert. Concentration is more easily focused. Memory improves, making learning easier.
Regular aerobic activity can also dramatically affect a person's character and self-discipline. In military academies such as West Point it has long been noted unconditioned cadets have a much higher drop out rate because they are not able to absorb the training and discipline of military life. In general, their academic aptitude is also much lower.
Over time, the effects of regular aerobic activity produce a very conspicuous improvement in a person's self-image and sense of self-worth. This has a positive effect on a person's mind-set toward every goal set before him. The noticeable changes and improvements in his body bring a strong sense of accomplishment which translates itself into an attitude of self-confidence.
In military establishments like West Point, where discipline and fitness are a must, it has long been established that the best athletes are usually also the best students and become the best officers. Kenneth H. Cooper, the Air Force doctor who wrote the manual on aerobic activity for the U.S. Air Force and Navy (also used by the Royal Canadian Air Force), noted dramatic transformations in the disposition of the cadets. As they became conditioned by aerobic activity, introverts became extroverts, and those prone to anxiety became self-confident and were able to relax more easily.

Mark Roof has experienced first hand the changes that aerobic activity has made in his own life, and he is eager to share the benefits with the world. There is more on the subject of Cardio Aerobics Exercise for healthy digestion, sleep, and psychological health. Or, if you want the whole story, please visit aerobicexcellence.com

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Adidas Aerobic Shoes - Be Your Own Fitness Trainer

Shoes, although considered an accessory, form an essential part of the apparels. The footwear protects the feet, supports the legs, and balances the body weight. At the same time, good footwear helps your feet breathe easily, reduces sweating and comes functional in more such ways. Most of the time, sports shoes are used for running, exercises, walks, and jogs. They, however, are useful for specific training activities as well. For example, in order to train yourself to fitness, a pair of suitable aerobics shoes or training shoes is always required.
The interesting thing about the aerobics shoes that differentiates them from other sports footwear types is that they are engineered in a very particular way. The design of aerobic shoes not just helps you move ahead, but actually it stays as efficient for you to move your feet in any direction as swiftly. Such shoes have soles that do not offer the usual traction, but quite lesser than that. That, in turn, does not have very tough gripping and does not exert too much pressure on the knees. The grip of the aerobic shoes is very important aspect that matters a lot. The soles are flatter as well, to absorb more shock.
Adidas has been offering very innovative aerobic shoes under its name. It brings to the people and fans the Arianna 2.0 shoes, adiPURE trainer shoes, CLIMA Generation Y shoes, CLIMA Spirit, Zero Culture, Supreme, fluid tech trainer, etc. Each of these Adidas shoes has been carefully crafted to eliminate any chance for compromise on performance and efficiency. Following are more details on each of the Adidas footwear:
• Adidas Arianna 2.0 - it comes with extra cushioning and breathable mesh. For men, the lining is stuffed with textile to let you grip it nicely around your legs. For women, there is specific heal padding, too.
• adiPURE trainers - Specially designed in the front with toe patterns, it has flexible upper and good and balanced ground grip.
• CLIMACOOL Generation Y shoes- It comes with patented CLIMACOOL technology and claims to keep your feet 36 per cent cooler with its double mesh design and sweat-absorbing sockliner.
• CLIMA Spirit shoes - All features similar to Climacool Gen Y, it has an additional miCoach stride sensor and timer. A perfect fitness regime for all modern women.
• Adidas Zero Culture - these shoes feature a canvas upper for flexibility and ventilation. These Adidas women's training shoes are suitable for yoga, studio workouts, etc.
• AdiZero Supreme shoes - Lightweight and collar-padded, AdiZero Supreme has textile upper and lining for enhanced stability and comfort.
• Fluid Tech Trainer - these Adidas training shoes are very stylish with a modular design and single layer upper mesh. The forefoot has additional pores for more breathability. The sockliner has been moulded using the trademark EVA technology. Its designing allows natural foot movement for complete comfort.
All these Adidas training or aerobic shoes are very efficient and worth all the sweat you take out during workouts. With the right proportion of shoe weight, Adidas shoes help you keep the right balance. With different mesh works, you get the custom air flow for your feet to breathe properly during all those strenuous hours. And, most importantly, Adidas technology keeps on coming up with the best for you. Explore the Adidas range online, to decide about your choice of aerobics shoes.

Besides being a fitness writer, Tarima has also been an aerobics trainer for a long time. Knowing the importance of the sports apparels and training shoes for efficient workouts, she uses his long experience to rely on picking up the correctly designed aerobics shoes. She personally believes that good sports footwear contribute a lot in keeping the right balance for fitness.

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Health Benefits of Aerobics - Key Facts You Should Definitely Know

Aerobic exercises are workouts done with the utilization of oxygen to improve the conditions of the heart, lungs and blood vessels. It usually involves the large muscles of the legs, back and chest and is done at moderate intensity for a longer period of time so that carbohydrate is turned into energy. When the carbohydrate stores in the form of glycogen in the liver and muscles have become depleted, the body will metabolize fat to fuel the activity. Since this is a slow process, the individual exercising will feel fatigue and energy loss unless the person gets a little rest or guzzles up energy drinks to maintain the energy levels.
Because this kind of workout improves the oxygen-carrying capacity of your heart and lungs, it is highly beneficial for health. However, for aerobic exercises to achieve their desired effects, they must be performed for at least twenty minutes a day for a minimum of three times a week. Examples of workouts that develop your cardiovascular system are swimming, bicycling, running, dancing, jogging, power walking and climbing the stairs.
One of the best health benefits that can be derived from adhering to an aerobic regimen is reducing your risk of dying prematurely from cardiovascular disease. As air is taken in and expended out of the lungs, the muscles involved in respiration are strengthened and developed. Together with this, the heart muscle is also enlarged and fortified, improving its efficiency in pumping blood in and out of the system. When the heart and lungs are enhanced and circulation is improved, blood pressure gets reduced and more red blood cells in the body facilitate the transport of oxygen throughout the tissues.
Aerobic programs like the P90X workout do not only have beneficial effects to the lungs and heart. All the muscles in the body are made stronger as well with a regular aerobic regimen. High-impact aerobic activities like jogging also stimulate bone growth, reducing the risk of osteoporosis. With regular activity and a healthy diet, the risk of developing diabetes is also greatly lowered.
For athletes in training and even those who seek to amplify their workout sessions, aerobic exercises also augment the storage capacity of energy molecules, increasing stamina and endurance. Those seeking to lose weight will also find aerobic training beneficial since it improves the ability of muscles to utilize fats during exercise which results in the shedding of excess pounds. Because a greater portion of energy for vigorous intensities are generated aerobically, metabolism is also increased which also aids your weight loss efforts. When done regularly, aerobic workouts also enable the muscles to recover faster, allowing the body to do more exercises for more health benefits. Finally, aerobic exercises also encourage the body to release "feel good" hormones that reduce stress, lower incidence of depression and improve a person's overall mental health.
So if you want improved heart and lung function, hastened weight loss, increased stamina and endurance, reduced stress and overall better health, then make aerobic workouts a part of your daily fitness routine. Strive for moderate-intensity exercises on most days of the week to get the best results.

Last but not least, don't forget to read this review of the P90X workout and also this writeup of the Shakeology meal replacement shake.

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Alternative Personal Training Programs to Aerobic Exercise

The nice thing about personal training programs is that you can always talk to your trainer about getting into an alternative program to do aerobic exercise or even weight lifting for that matter. There are many other ways you can slim down or bulk up, and they can be just as effective as traditional fitness workouts.
Pilates
Although commonly associated with women's fitness, Pilates can be just as effective for men. It can also serve as both cardio and strength building because you would have to carry your own weight. This is also one type of alternative workout that would benefit from having a personal trainer as some of the positions you have to achieve can lead to bodily injury if not performed correctly.
Pilates was invented by Joseph Pilates in Germany and requires the use of a Pilates ball.
Yoga
This is a lot similar to Pilates in the sense that it requires people to contort their bodies into seemingly difficult or awkward positions. In fact, there is also a fitness program called yogilates which combines teachings and exercises promoted by both yoga and Pilates.
This type of fitness program requires the use of a yoga or exercise mat.
Boxing
For those looking for an alternative workout that's undeniably designed for men's fitness, you may want to give boxing a try. Don't worry, though. There will be no actual physical contact involved. Mostly, you will be trained to perform the same moves that get boxers a knockout win in the ring. This type of workout program hones mostly upper body strength, which is why it should go well if it is partnered with the other alternative workout program listed below.
Kick boxing
You can very well consider this as a complementary partner to boxing as it is designed to hone lower body strength - something that is unfortunately ignored in the above type of sparring sessions. Again, you are not to worry because you do not actually have to go against anyone to train for kick boxing.
Both boxing and kick boxing can also be used for women's fitness programs. You just have to talk to your trainer about it.
Martial arts
As you are probably aware of, there are various types of martial arts and it can also work as a fitness program. Take the time to explore your options and learn, for instance, what makes martial arts styles like taekwondo, aikido, and judo different from each other.
Keep in mind that all of the alternative programs listed here require your personal trainer to be certified as well for providing professional instruction about them. This is especially important as professional training can further ensure that you do not come into accidental harm while working out on your alternative fitness program.

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7 Great Steps to Cycling As an Aerobic Workout

Whether you are a novice or a serious athlete, you will enjoy the scenery as you tour the countryside on your bicycle-and your body is sure to enjoy the aerobic workout. Whatever your fitness level, these tips will help you get more out of your routine.
1. Getting in gear
Bicycling has enjoyed several waves of interest through the years. One reason for its popularity is that it can be enjoyed by just about anyone, regardless of age or level of fitness.
a. This sport can be enjoyed in groups or solo, on the roads or with a stationary bike. Your can also vary your pace, from leisurely touring to intense training.
b. Incorporate bicycling into your schedule. Use bike to work or when running errands.
c. The beginning bicyclist may need only a three-speed bike, but many will prefer to have 10-12 speeds. This will make it easier for you to go over hills and allow you to increase the resistance on the straightaways.
d. Biking at a fast speed is excellent for weight control. Pedaling one hour at 13 miles per hour will burn about 650 calories.
e. Bicycling is especially good for building the quadriceps (a group of four large muscles in the front of the thigh). Toe clips are useful if you have problems with your feet slipping off the pedals, but they also help you to work your calf and shin muscles. You may want to consider toe clips with a quick-release mechanism if the clips are especially snug-fitting.
2. A bicycling routine
Beginners will do fine riding for 20-30 minutes at a moderate rate. Try the following routine for a more disciplined approach.
a. First week: Work on getting comfortable with the bike and experimenting with gears. Try to ride 2-5 miles during the week and 5-10 miles on the weekend.
b. Second week: Include a few short periods of faster riding in your routine. This is called interval training and will help our develop strength and endurance. Aim for 4-7 miles during the week and 10 miles on the weekend.
c. Third week: Include five minute periods of faster riding, separated by five minutes of easy riding. Ride 6-9 miles during the week and 15 miles on the weekend.
d. Fourth week: Try doing one day of three-minute intervals instead of five -minute intervals. Ride 8-11 miles during the week and up to 20 miles on the weekend.
e. Spare your tires. Storing your bicycle near appliances that give off ozone can age your tires, causing cracks and other damage to the rubber. Keep your bike away from refrigerators, freezers, and electric heaters.
3. The right posture
a. Getting the right-size bike is important. When you straddle your bike with both feet on the ground, there should be one to two inches between the front tube (the bar that runs from the handlebars to the seat) and your crotch.
b. When you are seated, your leg should be only slightly bent when it reaches the bottom of the pedaling movement.
c. Bend forward at the hips-not at the waist-when your ride. Keep you back straight and your neck and shoulder muscles relaxed.
d. When gripping the handlebars, keep you elbows slightly bent. This will give you better leverage and shock absorption when going over potholes or bumps.
e. Ease the stress of a long ride by changing your hand position often.
4. Dress for comfort, dress for safety
a. You can bike in just about any clothing, but serious bikers prefer a pair of chamois lined shorts. These reduce chafing and pressure in the groin. A padded seat will also help you stay comfortable.
b. Gloves are useful for reducing pressure on the palms that comes from leaning on handle-bars. Gloves will also protect your hands in case you fall.
5. Riding with caution
a. Inspect your bike before every ride. Check the tires, brakes, gears and headlight.
b. Practice sudden braking techniques. Always squeeze both brakes, the front harder than the rear and let up on the front brake if you feel yourself skidding. Sliding back in the saddle will also help stabilize the bike.
c. Attach a loud horn to the handlebars and use it whenever necessary.
d. Do not ride at night unless you have no choice and then use reflectors and headlights and wear reflective clothing.
e. Secure flapping pant legs with rubber bands to avoid having them get caught in the bike's wheels. Also, tuck in loose shoelaces.
f. Rearview mirrors should be mounted on your handlebars, not on your helmet.
g. A water bottle can come in handy to fight off dehydration.
h. Bicyclists are safest when wearing neon pink. It is easy for motorists to spot this uncommon color.
6. Biking in any weather
a. Windchill rapidly becomes a factor when you are traveling at 15 miles per hour. Consider wearing a mask to stay warm.
b. Hypothermia can occur in temperature as high as 60 degrees Fahrenheit on wet and windy days. Cyclists should wear gloves, leg coverings, and long-sleeved shirts when it is cool outside.
c. In wet weather, brakes do not hold very well. Use caution when your hubs become wet.
d. Take along something to drink when biking in warm weather, preferably two quarter size water bottles.
7. Helmet protection
If you consider the lifelong damage that one head injury can cause, you will see how important it is to wear a sturdy helmet every time you bike.
a. Buy only helmets that are approved by competent authorities.
b. A properly fitting helmet should touch your head at the crown, sides, front, and back. Choose the smallest size that fits comfortably and use the sizing pads included with most helmets to fine-tune the fit.
c. Adjust the straps. With the helmet level across your forehead just above your eyebrows, the front strap should be close to vertical. The back strap should lie straight, just below the ear, without any slack. The chin strap should feel tight when you open your mouth.

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Aerobic Instructors - Painless Scheduling Solutions

Aerobic instructors have only one main job responsibility - to teach their students how to perform aerobics properly and to ensure that they can actually do it. Aerobics basically involves performing a combination of different exercises and routines to be able to increase the oxygen circulation in the human body and to stay fit. The word aerobics simply means oxygen and hence aerobic exercises are exercises that are meant to increase the oxygen flow in the body.
With that said; for one to become an aerobics instructor one must be aware of the other responsibilities that have to be undertaken in this profession if they want to become successful. Other responsibilities include communicating with the students and scheduling an aerobics class at a certain place and time, attending training workshops to be able increase one's knowledge in aerobics so that one can offer his or her students the best and stay relevant in their profession, being involved in producing written content such as books and pamphlets to help one's students learn and understand more and also to spread awareness about one's business among many others. All these duties need to be carried out during the course of one's career as an aerobics instructor and they need to be carried out at the right time and without clashing with other duties. Once tasks start clashing the business tends to get unstable and this can have serious financial repercussions.
So, what does an aerobic instructor to do? For instructors in this profession, managing their schedules not only with their students but also with themselves and how they can go about promoting their business should not be a big hassle. Provided they learn how to do it the right way and how to use the right tools then it should become very easy. One way that they can do this is by using online booking systems. These systems go by many names including online appointment scheduling systems, appointment schedulers, appointment makers and even system schedulers among many others.
Basically, online booking systems are systems that were created to help out busy professionals to be able to manage their schedules properly by helping to keep track of time and tasks that they have to do. The systems are very easy to use. For them to function they require electronic devices that can connect to the internet. Gadgets such as laptops, ipads, smart phones, kindles and many others should be able to contain these systems. It should also be pointed out that some of these systems require complementary system scheduling software to accompany them to be used in different digital devices otherwise they might not be able to function or deny the user certain functions.
That said; let us examine two practical ways that aerobic instructors can benefit from using appointment makers. The first, as mentioned above, is that the systems will help the instructors to be able to communicate with their students and plan their meeting schedule. Should an aerobic instructor run late then he or she can simply broadcast a message to all the students using these systems and they will receive them simultaneously. The instructor can also use the systems to reschedule or even cancel an attendance. This is much more effective than calling each student individually just to pass the message or using a third party.
The second way aerobic instructors can benefit from using online booking systems and scheduling software is by using reminders. Some of these systems come with inbuilt reminders that can help professionals keep track of their time and tasks. Aerobic instructors can simply use this feature to help them navigate through different tasks without letting a single task take up another tasks time.

Fascinated? Check out calendar appointment software.

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Cardiovascular Training With Aerobics

Let's be honest here, the moment someone mentions the word "aerobics" we get a little scared because the first thing that comes to our mind is the thought of strenuous and breath ceasing exercises.
Dance based aerobics are one of the best and fun ways to stay fit and healthy. For the past thirty years, dance-aerobics have made going to the gym a fun experience. Back in the 80's these forms of cardiovascular training were extremely popular, movies and television shows have been made around this fun exercise program. More and more fitness clubs in the country are providing their clients with the option of dance based fitness training that will not only help them burn off calories, but also strengthen their heart muscles and keep them healthy.
When you conduct your search for dance aerobics in your area, you will notice that some of these classes have fascinating and unique names.
Not everyone enjoys conventional exercises; a lot of people find it really boring and will invent excuses to avoid taking part in any exercise that will get them to lift heavy stuff or do push-ups. Dance movement based aerobics offers you the opportunity to have loads of fun and stay fit using dance routines that are not only interesting in a "Fame" kinda way but are also quite easy to learn.
Nowadays, a large number of fitness centers and health clubs in the country usually offer a wide variety of aerobic classes with interesting dance routines. The classes have a various names, descriptions, and use different types of formats. Currently, the common formats for aerobic classes incorporating dance in the United States include Latin, hip hop, martial arts-based aerobic routine, jazz, and Hi-lo. You will quickly be attracted to taking a dance based aerobic classes when you see people of various ages perform awesome dance moves. You will also be surprised at just how easy it is to learn the steps. Get great cardiovascular training, while looking great on the dance floor.
When you have decided to sign up with a local fitness center or health club, ensure that you are quite familiar with the variety of dance based classes offered and take time to study the class description. By doing this, you will be able to choose the class that will best suit cardiovascular training needs perfectly.
The aerobics section follows the warm-up. This particular section is chiefly aimed at improving your body composition and your cardio-respiratory endurance and makes use of large body movements that are continually performed to increase your heart rate. The classes typically end with stretching and relaxation exercises - these exercises are performed to help lower the heart rate and avoid muscle soreness, develop flexibility and also re-establish homeostasis.

The classes can be intensely choreographed, which will include intense cardiovascular training and will require you to have a very high level of coordination, grace, and skill. Check this site http://www.cardiovasculartraining.org/ and learn the easy steps.

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Aerobics Classes A Healthy Choice

So maybe you have already decided to get fit and live a healthier lifestyle. Chances are you also already know that attending aerobics classes is a fabulous way to bring this desire or goal into fruition. Many persons have persevered, and as a result have reaped the many benefits that are to be had from this form of exercise.
First and foremost, you should have a qualified instructor helping you along and teaching you the steps. It is important that the instructor that you will work with is adequately qualified and certified as a trainer, or has a degree in exercise physiology.
Types of Aerobics Classes
This is a basic listing of the most common aerobic classes that are available. However, based on your location some of these types of classes may not be readily available.
Step Aerobics
This basically incorporates the use of a platform to facilitate stepping up and down while performing regular aerobic routines. The extra motion involved does allow you to burn much more calories. However if you have a history of joint problems, then step aerobics is not recommended.
Belly Aerobics
This method uses typical aerobics moves, but the main focus is on doing reps that tone and flatten the midsection of the body. This can involve moves such as twisting of the torso, belly dancing and sit-ups.
Aqua Aerobics
This is a great low impact routine, as being in the water provides little resistance. As a result, it is great for persons who because of health conditions are unable to exert themselves excessively but would still like to get in shape.
Tae-Bo
This is a high impact fitness class which combines facets of kickboxing, Tae-Kwan-Do and aerobics for a maximum workout.
Benefits of Aerobics Classes
The advantages of signing up for an aerobics class in your area are many. It is a well known fact that continuous exercise is the foundation for attaining and maintaining good health and a youthful appearance. However, the problem that usually surfaces is that most people find it hard to live up to an initial commitment to stick to a particular exercise routine. This is where aerobics classes come into play, as you will have the added benefit of exercising buddies who will motivate and encourage you to hang in there, especially when you feel like giving it up.
According to the Mayo clinic, joining an aerobic class can provide you with the following benefits:
- Increases your mobility
- Aids you in managing stress in a healthy way
- Helps greatly with weigh loss
- Enhances your mood and produces feel good endorphins
- Significantly reduces your risk of certain cancers
The majority of fitness classes or aerobic classes are structured to target the same group of large muscles consistently over a specific period of time, normally ranging from half an hour to an hour. During this time you should be able to participate in a conversation without feeling excessively winded.

Discover the advantages of living a healthy lifestyle and see the benefits that a well balanced diet can do for you. For more information about weight loss, healthy living, getting the proper diet and exercise and other useful health tips go to: Health Tips 101
Get Your "FREE" Daily Diet & Exercise Tips Newsletter Today! And For A Limited Time Get The Fantastic FREE Report "Better Health With Vitamins" And Discover How To Live Longer And Live Stronger!

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Aerobics Workouts For Awesome Health

Aerobics workouts are fun ways for you to keep fit, control your weight and maintain a strong and healthy body. Even if the recent aerobics craze has swept the entire world with its very own feel, the recent times features abundant information and tools about aerobics that has never existed before.
Aerobics routines when done in greater intensities can help reduce fat and at the same time tone muscle tissues. Aerobics can be performed at home or in the gym and is perhaps one of the most enjoyable methods of doing workout and losing weight.
Aerobics Workouts for the Heart
Cardiac exercise routines are usually made up of aerobic exercises such as swimming, walking and jogging. Aerobic programs will help you burn much of the unwanted fats in your body. Cardiac aerobics exercises are especially geared towards making the heart work at a rapid fast giving it extra work to the heart muscles itself and the lungs.
Some of the most common cardio workouts include cycling, running, sit ups, rowing, swimming, jogging, walking and several sports activities such as soccer, badminton etc.
Cardio aerobics workouts optimize oxygen consumption and improve the cardio respiratory function. Among its most common benefits include:
• Promoting better sleep and rest periods
• Helps minimize stress levels
• Can be a temporary relief from anxiety and pain
• Improves a person sense of well being and self esteem
• Can help you shed off fatty tissues
• Enhances an individual's daily energy level
• Bone mass improvement
• Strengthens the muscles of your lungs and heart
Aerobics Workouts Tips
Before even starting your very own aerobic workout at home, try to ascertain your age and fitness level. People have varied reasons for signing up to these weight loss programs. There are individuals who simply want to lose weight and others, maintain their good shape.
Understand the benefits that you will be getting out of these aerobics workouts. Aerobics is a form of cardio exercise routine that enhances the overall health and fitness level of an individual. It strengthens the lungs, heart, circulatory and immune systems of the human body. It is also something that can help relax your muscles thus lifting up your mood and providing you with a sound mental health.
Make sure you plan your aerobics workouts. Begin with a ten to fifteen minute routine at least thrice weekly and then gradually increase it to maybe thirty minutes for five times every week. If you want to achieve the optimal benefits for your workout routines, and then make sure you integrate strength training with your aerobics exercises at home.
Don't forget to begin your aerobic routine with a five minute warm up session. This can be followed by strength training session. Do lighter aerobics consistently for about fifteen to twenty minutes. After all, you don't shed off those fats overnight. You definitely need more effort, time and personal discipline.
When the body gets accustomed to your light aerobics workouts, you may gradually increase its duration and intensity. Interchange aerobics and strength training everyday and don't forget to take a day off from all the sweating!

Discover the advantages of living a healthy lifestyle and see the benefits that a well balanced diet can do for you. For more information about weight loss, healthy living, getting the proper diet and exercise and other useful health tips go to: Health Tips 101
Get Your "FREE" Daily Diet & Exercise Tips Newsletter Today! And For A Limited Time Get The Fantastic FREE Report "Better Health With Vitamins" And Discover How To Live Longer And Live Stronger!

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Aerobic Activity For Healthy Digestion: How Aerobic Activity Relieves Indigestion And Constipation

More than 60 million Americans suffer from heartburn. About 4 million Americans suffer from constipation. Between 10% and 15% of people around the world are afflicted with irritable bowel syndrome. Aerobic activity won't resolve all these problems in every case, but it can do a lot to help.
Anxiety, anger, and stress stimulate the overproduction of stomach acid in an inactive person because he does not have sufficient energy outlet for his emotions. These stomach acids are meant for the digestion of food, but since there is no food present, the stomach acid begins instead to eat away at the stomach lining. Eventually the result may be painful stomach ulcers. However, regular aerobic activity tends to relax the system and relieve anger and stress, partly because the destructive energy that fuels anxiety, stress and anger is diverted constructively to the parts of the body that need the energy for movement.
Constipation is a common affliction by which people have difficulty in eliminating body wastes through their bowel and have difficulty in producing three or more bowel movements per week. The entire digestive track is lined with special core muscles that move the food through the system as it is being digested and broken down. With age, and especially with inactivity, these core muscles become lax and have difficulty moving the material through and eliminating it. Aerobic activity conditions the body so that it can deliver a much higher concentration of oxygen to these core muscles so that they can move the material through and eliminate it more efficiently. The movements of aerobic activity also tend to stimulate the core muscles and help them pass the material through the system. Those who practice regular aerobic activity are rarely irregular (pun intended).
Aerobic activity can also help to relieve the discomfort of gas trapped in the bowels. As food is being broken down so that it can be absorbed into the blood, one normal byproduct of digestion is methane gas. This is normally no great problem since the movement of core digestive muscles along the bowels tends to eliminate these gases quickly. But since the core digestive muscles in an unconditioned person are lax, the elimination of gas from his system is inefficient. As a result, methane gas can build up in the bowels and may become quite uncomfortable or even painful. The movement of aerobic activity does much to aid the elimination of intestinal gasses and relieve the discomfort.

Mark Roof has experienced first hand the changes that aerobic activity has made in his own life, and he is eager to share the benefits with the world. There is more on the subject of Cardio Aerobics Exercise for healthy digestion, sleep, and psychological health. Or, if you want the whole story, please visit aerobicexcellence.com

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Swimming Pools Offer Great Aerobic And Weight Loss Benefits

There are times, when it's so hot and humid in the summer when you simply can't bring yourself to get outside and exercise. If you have a swimming pool in your own backyard though, you can exercise no matter how hot it gets! Whether you're looking to swim for recreation or for exercise it's a great way to undertake a workout even when the sun is high in the sky. Swimming is a great way to get a cardio workout and build endurance. Even individuals who suffer back, hip, knee pain or deal with arthritis or other painful joint issues. In a swimming pool, the buoyancy relieves the stress on the swimmer's joints and muscles but swimming offers great resistance and allows you to get a great workout in a short amount of time.
Swimming routines provide the same aerobic results as running or walking, all without stressing your knees, legs or back. Additionally, when you're swimming you're working to strengthen your shoulder and back muscles as well as your abs, heart and lungs.
Individuals who commit to a regular swimming routine will quickly enhance cardiovascular fitness, build endurance, increase lung capacity and tone your body as well. Because the resistance you feel in the water is more than the resistance you encounter in the air - ie if you're running or walking - your muscles have to work harder but because of the buoyancy of the water, you do it in a way that doesn't put harmful impact on your joints. Additionally, swimming will improve your body's overall circulation.
Try out various swim strokes for your work out, try to change it up every time you swim or change it up every few laps and work on the breaststroke, freestyle strokes and the backstroke. As with any type of workout, you want to begin your workout with a five to 10 minute warm up of water walking. If you're a beginning swimmer, you should plan your workouts for intervals of 15 to 20 minutes several times a week.
As a weight loss regimen swimming will help you lose weight as the activity burns as many calories per hour as if you'd run for six miles in one hour. Add to the calorie-burning mix, swimming is a relaxing exercise as well and many people find it to be a great time to meditate and help relieve the stresses of the day.

Robbi Hess is a writer/editor/blogger with more than 20 years experience as a writer on assignment. She is a professional writer on assignment who has served on the staff of newspapers, magazines and with book publishers. You can see more about her at http://www.robbihess.com.

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Aerobic Classes And Its Four Benefits

There are many different workout opportunities available when looking to improve health. The greatest problem with most workouts is that they are fairly mundane and offer very little interaction in an incredibly social environment. When you are seeking to expand your opportunities of discovering a quality workout solution, look to the merits that are available with aerobic classes.
Benefit One: Setting Your Own Pace
While every individual has a wish to improve their overall health, the pace a person can maintain differs from person to person. Some individuals are incredibly healthy and can maintain a very fast pace that is commonly found within the resources of aerobic classes, while other people cannot maintain this pace. Fortunately, you can also set your own pace that enables you to participate in the special opportunities that persists with these classes without fear of judgment or worry when it comes to maintaining the pace of those around you.
Benefit Two: Having Fun
One of the most significant benefits that a person can figure out through the resources of aerobic classes is discovered with enjoying a very fun and active environment. Conventional workout programs can turn out to be routine and tedious resulting in failure in health-related efforts. Individuals anticipate taking advantage of these classes and this assists to create a resource of enthusiasm that will allow you to maintain or continue improving your complete health.
Benefit Three: Making use of an Effective Workout
A cardiovascular workout represents one of the most important resources an individual can cash in on when it pertains to enhancing their total health. If you are trying to lose weight the options of a cardiovascular workout will assist you to increase your metabolism and speedily burn through fat and calorie deposits. If you are trying to improve total health, the solutions of an aerobic workout can help to tone your muscles and burn off any excess fat that you are bothered by.
Benefit Four: Identifying an Affordable Health Solution
The ultimate advantage that is prevalent with use of aerobic classes is seen with a very affordable resource for taking care of positive health. Gym memberships can be extremely expensive and the investment into various health related machines also comes with a great price tag. The affordable solutions of these classes assist you to enjoy a workout experience that offers you tremendous results at a very low price. Each of these advantages displays how a person can take advantage of special possibilities that are available to them through aerobic classes.

Are you an exercise drop-out? Maybe you've never been motivated to even start exercising because nothing excites you. When you love to workout aerobic exercise classes sydney makes it part of your everyday life. AerobicDancing classes will do for you.
Visit http://aerobicdancing.com.au to know more.

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Aerobics and Cardio for Beginners

Aerobics and Cardio
Unfortunately, many people cringe at the mention of the phrase "cardio exercise". To achieve all round fitness aerobic, or cardio fitness exercises need to included along with weight training.
Benefits of a cardio/aerobic fitness exercise program are:

• Lose excess body fat,
• Increase stamina,
• Reduce risk of heart disease, high blood pressure and stroke,
• Increased immune system,

Cardio or aerobic exercise is cheap and can be done anywhere. Cardio can be made more interesting, even fun, by employing a few simple ideas listed in this article.
OK, let's get going!
How many times should I do my cardio workout?
In the beginning three days a week is enough as part of you exercise program. If you are following the weight lifting program we've outlined in this series, it is a good idea to do cardio on the same day as you perform your weight training.
It is advisable to finish your weight lifting first then do your aerobic/cardio fitness workout.
Alternatively, if you, like many people, have a piece of cardio equipment gathering dust (or being used as a coat rack) in your home, then you have other options. If your main goal is fat loss, it is recommended that you perform your cardio first thing in the morning.
If this is an option for you, give it a try - you may find that it wakes you up more effectively than your morning shower.
How long should I do cardio?
As with anything new it is best to start slowly and build up as you strengthen.
Just 15 minutes of cardio is enough to start with.
Which type of aerobics should I do?
When you start it is easier to work out on a machine where you can set your own pace rather than being in classes. When do you cardio workout by yourself on a machine you don't have to worry about keeping up with the others in a aerobics class.
There are three main types of cardio equipment to choose from.

• Riding the bike, which eliminates impact on joints. This is very good for people with sore joints or back problems.
• Elliptical Walker, this is a more intensive workout but is very easy on joints like the bike. On the Elliptical machine the user remains standing the entire time (more effective at toning the glutes, a.k.a. the butt) and has the option of using their arms (as well as their legs) during the workout.
• Stair climber or step machine, this gives an even more strenuous workout than the elliptical walker. It's very hard to perform the stair climber at a fast pace, unlike the stationary bicycle or elliptical machine, thus longer workouts are required to reap the full benefits. This machine is recommended for more advanced trainers.
• The treadmill, is the most widely used in the gym. The speed is adjustable in almost all machines and can vary from a slow walk to flat out running and the intensity of the workout on the treadmill can be adjusted by setting the incline. The problem with working out on the treadmill is the high impact on joints, so it is not recommended for people with joint or back problems.

Example Cardio Program for Beginners
The first two weeks of your cardio exercise program should be.....Choose which ever method of aerobic exercise suits you best, and simply follow the guidelines below:

• Week 1

1. Monday 15 minutes
2. Wednesday 15 minutes
3. Friday 15 minutes

• Week 2

1. Monday 20 minutes
2. Wednesday 20 minutes
3. Friday 20 minutes

Watch for my next article and get the most out of your cardio!

Hi my name is Kevin Pola, I hope you gained some useful information about weight training from my article. For more please visit our site at http://www.men-n-fitness.com and claim you free 7 part e Course when you sign up.

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Aerobic Activity For Better Sleep: How Aerobic Activity Resolved My Sleeping Disorder

Aerobic activity was the big factor in resolving my serious sleep disorder. Since we are all different, and since sleep disorders are very different, I don't expect your experience to be exactly like mine. But let me tell you my story so that you can determine for yourself whether or not aerobic activity might help your sleep the way it helped mine.
For about 19 years I lived as a missionary in South America. After being there for about two years I started to get very severe headaches. Trying to sleep them off didn't help at all. The more I slept the worse the headaches got. Eventually I was waking up with a splitting headache almost every day, and often they lasted all day. I went to a clinic for some physiotherapy, but that didn't seem to help at all.
One day, while visiting at home, I remembered once overhearing a friend tell someone how vigorous aerobic activity had resolved a serious sleeping disorder that he had. His sleeping disorder was much different from mine, but I figured that it couldn't hurt giving it a try. I could never have imagined what a change it made! My headaches became fewer and fewer until they almost disappeared.
I was delighted with the results of the aerobic activity, but for a long time I couldn't figure out how it worked or why. Eventually I started to understand. The source of my headaches was the stiff muscles in my neck. The longer I slept the stiffer my neck became, and the worse my headaches grew. But with aerobic activity I was able to get to sleep much more quickly. I also got much more out of my sleep so that I didn't need to sleep nearly as long. So I was up and out of bed before my stiff neck turned into a headache.
Aerobic activity helps me to get more out of my sleep. I usually get about 6 hours of sleep each night, but I get more out of it than some people get out of eight hours of sleep each night. That gives me two extra productive hours each day, or 14 extra hours per week. That's almost like adding an extra day to my week! Nobody can be healthy without good sleep, but good sleep does not necessarily mean a lot of sleep. There are some people who regularly sleep ten hours each night and then are lethargic and unproductive all day long. Aerobic activity helps a person sleep quicker and better so that his waking hours are more productive.

Mark Roof has experienced first hand the changes that aerobic activity has made in his own life, and he is eager to share the benefits with the world. There is more on the subject of Cardio Aerobics Exercise for healthy digestion, sleep, and psychological health. Or, if you want the whole story, please visit aerobicexcellence.com.

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Just What Is Aerobics?

Aerobics exercise is a special type of physical exercise that incorporates stretching, strength training routine with rhythmic routines with the goal of achieving increased flexibility, strength and cardio vascular fitness.
The term 'aero' refers to air or oxygen, thus the true meaning of the word aerobics is any exercise which improves the flow of oxygen through the body or which uses oxygen in the
Aerobic Classes
Though usually performed to musical accompaniment and in a group setting with an instructor, it can also be done as a solo venture in the privacy of a home setting. Its overall goal is to promote health and discourage the occurrence of disease within the body as well as promoting overall fitness of the body.
Aerobics classes are structured to facilitate variety of fitness levels and experience. Classes are available for beginners, persons at the intermediate level as well as advanced levels.
Each class is designed with a particular level in mind and an experienced trainer leads the class through a variety of dance like routines.
Why Is It Good?
Partaking in regular aerobic activity will benefit the body in a number of ways namely:
1. Helps to burn calories and subsequently lose weight
2. Stimulates the brain to release 'feel good' endorphins which elevate your mood and improve your disposition
3. Strengthen heart and lung muscle, and with continues effort, it will greatly assist in reducing the occurrence of chronic illness such as heart problems or hypertension.
4. Stimulates the circulation of lymph and blood throughout the body, thus inadvertently boosting your immune system.
5. Strengthens the body
6. Helps to tone and produce a slimmer, trimmer body
Kinds of Aerobics
There is a variety of aerobics activities that an individual can perform. However, they are all likely to fit into one of three categories depending on your current fitness level and knowledge of aerobic exercises. The most important thing is that you get started with your aerobics training as soon as possible, this will help you to see result in the shortest period of time.
Once you have refined your aerobics workout routine then you can begin to incorporate some circuit training into your workout program. The circuit training will help you to control your weight and become stronger in the process, after you are comfortable with your progress you can then move on to free weight exercises. And always remember to have an effective cool down period once you have completed your workout program as it will help you to recover faster.

Discover the advantages of living a healthy lifestyle and see the benefits that a well balanced diet can do for you. For more information about weight loss, healthy living, getting the proper diet and exercise and other useful health tips go to: Health Tips 101
Get Your "FREE" Daily Diet & Exercise Tips Newsletter Today! And For A Limited Time Get The Fantastic FREE Report "Better Health With Vitamins" And Discover How To Live Longer And Live Stronger!

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Blood Sugar Control: 7 Aerobic Exercises for Diabetics

Regular exercise is especially important for a diabetic. Exercise helps control the amount of sugar in the blood and increases levels of HDL (good) cholesterol. It also burns excess calories and fat to help achieve optimal weight and significantly affects how the body utilizes insulin. Most diabetics don't believe that performing exercises regularly will help control blood sugar levels, and either decrease the severity or reduce the long-term complications of diabetes. Understanding the relationships between food, diabetes medication, and activity levels is essential to controlling blood sugar levels. Each interacts with the others. As a diabetic, you must find a balance for your individual situation. Not all types of exercises can be performed by every diabetic. Aerobic exercises are moderate intensity and a good place for a diabetic to begin. Such exercises increase the heart rate, work on muscles, and improve the breathing capacity of the lungs. Aerobic exercises are usually performed 30 minutes to an hour for five days a week. You burn energy when exercising - your energy source being the excess glucose in your blood. The more glucose you use, the lower your glucose levels. Although your goal is low glucose levels, exercise can cause your blood sugar to drop too low. Do some physical activity each day. If you are relatively inactive, start with about 10 minutes of exercise. Add more time, or increase the frequency up to three times a day. In other words, a total of 30 minutes a day will work wonders for the body. Formal exercises you can choose from:

1. Swim or do water aerobic exercises.
2. Ride your bicycle outside or a stationary bicycle indoors. The advantage of a stationary bicycle is your exercise routine is independent of the weather.
3. Take a brisk walk. This exercise can take place outside or inside. Outside might include walking around one or more blocks, following a path at a local park, or using a track at a school. For indoors, you can walk up and down stairs, walk a path from one room to another and back and forth, or walk on a treadmill.
4. Vacuuming. This mixes walking with stretching of leg, arm and back muscles.
5. Go ice-skating or roller-skating.
6. Go dancing.
7. Jog or play tennis.

Measuring your blood sugar level before and after your exercise routine can be a real motivator. Diabetics will commonly see a 20 percent decrease in their blood sugar levels after exercising. Remember, any activity will burn calories, and increase your energy level. Some aerobic activities You can do during the day include walking instead of driving, taking the stairs instead of the elevator, walking down every aisle of the grocery store, or parking the car at the far end of the shopping center lot and walking to the store.

I invite you to follow additional tips on living a better life with diabetes by visiting See Blog to get started right away.

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Type 2 Diabetes - Aerobic Activity Is Important For Diabetics!

Aerobic activity makes you breathe harder and helps your lungs and heart function better. It conditions you in a way that allows your body to be healthier over the long-term. Examples of aerobic activity include:

• walking,
• swimming,
• jogging, and
• biking.

For anyone diagnosed with Type 2 diabetes, aerobic activity is very important not just to burn calories but to help lower blood sugar levels. Exercise benefits diabetics by reducing blood sugar, adipose fat levels, cholesterol and triglyceride levels, and more. For these reasons, adding aerobic exercise to your daily regimen is critical in helping to reverse Type 2 diabetes.
The majority of experts currently recommend most people getting about 30 minutes of moderate exercise at least 5 to 6 days a week. Has it been a while since you exercised? Then pick 2 days a week where you can fit in 10 minutes of exercise. Over a few weeks, add extra time and then days until you reach your goal of 5 or 6 days.
Of course, diabetics have other complications and issues that have to be dealt with, and more than likely you will need to work up to the 5 or 6 days. This also means it's important for you to review with your doctor your choice of exercise before you start any kind of exercise program. Some diabetics have complications that may require modifications be made to certain exercises in order to make them safe. For instance, if you already have heart disease, your doctor may want you to modify the way you work out.
One great way to get aerobic exercise is simply by taking a brisk walk. Almost everyone can do that. You can walk on a:

• treadmill,
• outside, (explore your neighborhood resources),
• even use one of the DVD walking programs you can purchase at retail stores and online.

The main idea is to get your body moving and keep it moving for a consistent period of time.
Choose an activity that is interesting... it's really important to find something you will enjoy doing. If you never liked swimming, don't enrol in a swimming group. For people who would rather have something to look forward to, you might decide to take an aerobics class or even a dance class. Dancing is definitely a great aerobic activity as long as it's something you're doing consistently. You don't want a fitness activity that stops and starts... that is more what you would call circuit training. For aerobic activity, you want something that you start doing and continue doing for at least 30 minutes.
Another great aerobic activity is swimming. Many people have joint problems or other issues that don't allow them to walk on hard pavement. Swimming can take the stress off of your joints but still allow you to get aerobic activity in.
Another option for aerobic activity is taking a bike ride. You can either purchase a bike and ride it around your neighborhood or the local park, or you can use a stationary bike and get the same effect. Place your stationary bike in the middle of one of the most used rooms in the house... the kitchen, family room or bedroom. Equipment placed in the garage or basement gets forgotten.
As you can see, there are many options when it comes to aerobic activity. You don't have to be a runner in order to condition your heart and lungs. Instead, it's about being consistent and working your way up to more advanced exercise.

To discover answers to questions you may be asking yourself about Type 2 Diabetes, click on this link... Natural Diabetes Treatments
Clicking on this link will help you to learn more about Type 2 Diabetes Solutions... Beverleigh Piepers RN... the Diabetes Detective.
Beverleigh Piepers is the author of this article. This article can be used for reprint on your website provided all the links in the article are complete and active. Copyright (c) 2011 - All Rights Reserved Worldwide

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How to Improve Cardio Part 1 - Aerobic Endurance

Have you been struggling trying to figure out how to improve cardio through your workouts? For some, it comes easy, but for the majority of us doing cardio is a laboring chore which is not looked forward to (putting it nicely). However, there IS light at the end of the tunnel. I also never liked doing cardio until I learned how to do it CORRECTLY. This post will cover how to get started in the cardio universe even if you are just getting off the couch. Many of us have tried the famous "Couch to 5K" programs only to burn out as they followed a distance or repetition style format that does not suit everyone. What I will share with you today is quite literally universally for everyone. If you have ever tried to do your 45-minutes of cardio going for a run quickly to find out 5-10 minutes later your legs and lungs are not quite on the same page as you, you are going to love what I have to tell you today!
Before you continue, you will need to know the following information about heart rate monitors! You need to know your maximum heart rate first. To get this number, subtract your age from 220. In my case, since I am 25 years old, this would be 220 - 25 = 195. My maximum heart rate (MHR) is 195 beats per minute (BPM). In this article, we will be discussing aerobic heart rate, which is trained at 75% of your MHR. For me, this would be 195 *.75 = 146BPM. The value.75 is simply representative of 75%.
Let's kick this off! Aerobic endurance is the backbone of all cardiovascular training. If you have been wondering how to improve cardio the fastest, this is your bread and butter. Aerobic simply means "with oxygen". That means the work is light enough that your body has time to take in, process, and utilize oxygen in order to generate and burn energy for your working muscles. Activity that takes several minutes (and exceeds several minutes) is primarily working your Oxidative Energy System (aerobic cardio!)
To train in your Oxidative Energy System, you must train in a heart rate range of 70-80% of your maximum heart rate. I tend to hover around 75% of my maximum heart rate for these types of workouts. This allows a little leeway to rise and fall without much effect on the workout. The good news is, this is a very easy heart rate to train at! For beginners, this will likely be a brisk walking pace. That's right! You don't even need to run yet! Training for 45-minutes at 75% is the only thing you HAVE to do. Whether that is walking or running is neither here nor there. After several weeks of walking, you will find that walking might only raise your heart rate to 60% of your maximum heart rate, and you will need to alternate jogging and walking to keep it at 75%. After several more weeks, you will need to jog the entire time to keep it at 75%. See the trend?
This is why most "Couch to 5K" programs fail people. Your new program (found below) will be perfectly suited for you. It may not get you doing a 5K in 8-weeks or whatever ridiculous time frame promise they give in those programs, but it WILL get you to a 5K if you stick with it. If you can already do a 5K, it will no doubt improve your time significantly.
So why is training in this range important? Training in this range targets specifically your aerobic endurance. Improving your aerobic endurance has several benefits including:

1. Lower resting heart rate (you will sleep a lot better!)
2. Faster recovery time between activity (i.e. between weight lifting sets or sprints)
3. Faster recovery time between workouts (you might only need 1 day off to heal instead of 2-3 days)
4. Regulated blood pressure
5. Improved heart function

The big fitness craze at the moment is HIIT (High Intensity Interval Training). While it has it's benefits, it is NOT A COMPLETE REPLACEMENT FOR AEROBIC ENDURANCE TRAINING. Proper HIIT implementation into a program will be discussed in our next post, but for now just keep in mind that it is NOT for beginners. A proper aerobic foundation must be built before you can effectively move on to HIIT. Jumping into HIIT too soon can lead to over-training and injury faster than it will lead to cardio improvement or fat loss; please keep this in mind before jumping on any magazine or talk show band wagon!
Enough listening to me nerd-out about aerobic endurance, let's get to the exercise recommendation. Using your heart rate monitor, you should follow this protocol to begin improving your cardio:

• 3-4 sessions of 75% maximum heart rate for 45-minutes per week
• OR 5-6 sessions of 75% maximum heart rate for 30-minutes per week
• No matter what, aim for a minimum of 3-hours of 75% maximum heart rate training per week
• Beginners should not exceed 5-hours of 75% maximum heart rate training per week

Give this new protocol a shot to start building up your aerobic foundation. This will prepare you to move on to the more advanced style HIIT format without injuring or over-training yourself. Please post any comments or questions you have and I would be glad to answer them! The next post will cover HIIT in-depth and give you a new training protocol to follow once you have been doing this protocol for 6-8 weeks!
In Good Health,
Steve Hunter

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Why Water Aerobics Is a Great Exercise Option

Looking for a new alternative to your daily walk, or trip to the gym? Why not try water aerobics! This is a is a low impact exercise that will still make you sweat!
You may think that swimming in a pool is all it takes for water exercises. But this is not true! Water aerobics is a full body workout, using every muscle from your legs to your shoulders. After an hour doing this aerobic exercise you are sure to feel the burn!
So how can one get started?
Surprisingly, many local pools offer classes in this sport, and usually for a very low cost. Check your local pool, or local gym to see if they are offering classes. These classes are fairly popular, so be sure to sign up early to ensure you have a spot.
If your local pool or gym does not offer the class, make your own class. There are many shops and online stores which offer great sports equipment, and for affordable cost. You'll be able to build up your own water aerobics kit, and many of these items you can take with you, so even when you travel you can stick to your workout.
What does water aerobics consist of?
This exercise uses cardio and strength training, as well as resistance training. You will be doing a good bit of cardio as you jog in the pool, or do laps. The strength training comes in the form of building your shoulder muscles, leg muscles, and core muscles as you go through the routine. Resistance training is a big part of water aerobics. Many professional swimmers complete a vigorous workout daily involving water aerobics for resistance training and to improve their performance.
The use of outside of equipment is a benefit to your routine, although not mandatory. Water aerobics equipment helps the swimmer maintain body alignment and improve performance; additionally the use of equipment can make for an overall more productive workout. The use of exercise equipment is a perfect way to increase leg and core strength during your workout.
What type of equipment is available to improve your workout?
There is a wide variety of equipment options available to improve your workout. Resistance bands and kick boards are the most common items that are used during a water aerobics workout. An Aquajogger belt is a great option to help increase weight loss during a workout. Use the Aquajogger belt to tone the abdominal muscles and maintain correct posture. A great alterative to the common sit-up!
If you're ready to get started with a water aerobics exercise routine, check out some local sports store or online store to start your water aerobics kit today!
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Aerobic Activity For Healthy Lungs: How Aerobic Activity Makes Lungs Work More Efficiently

Aerobic activity is defined by Wikipedia as "physical exercise that intends to improve the oxygen system and refers to the use of oxygen in the body's metabolic or energy-generating process." The ability to absorb oxygen is what it's all about. The body of a well-conditioned person absorbs oxygen much more efficiently than the body of an inactive person.
The lungs of a normal-sized adult carry about 300 million tiny, microscopic sacks called alveoli. The walls of these sacks are only one cell thick and are each covered with a mesh of blood vessels. When the lungs fill with air the oxygen flows through the sack walls into the blood vessels and enters the blood stream. These 300 million microscopic alveoli have a combined surface area of about 150 square meters (about the size of a tennis court) through which the oxygen is absorbed.
The problem is that nobody can use all of his 300 million alveoli when he breathes. Everyone has a certain portion of his lungs which can never expel the air that is in them. The portion of the lungs which always retains its air is called "residual volume," and its purpose is to keep the lungs from collapsing. The portion of the lungs that is useful for breathing is called the "vital capacity." In an unconditioned body, a much smaller portion of the lungs is vital capacity and the residual volume is much larger than what it needs to be. As a body becomes conditioned with regular aerobic activity, the vital lung capacity increases substantially. In a well conditioned body the vital lung capacity will be about 75%.
A body needs aerobic exercise to prepare it for the maximum stress that it will face. When a person is at rest his body expends very little energy and requires a relatively small supply of oxygen. But when a person exerts himself, his body may demand as much as 20 times the oxygen that it needs when the body is at rest. If the lungs are not capable of delivering the oxygen supply that the body needs, the heart may suffer serious damage or complete failure as it over works itself in an attempt to compensate for inadequate vital lung capacity.
The lungs have no muscles of their own. They depend on the surrounding muscles to inflate them as the diaphragm lowers and the rib cage expands. As a person conditions himself with regular aerobic exercise, these muscles become toned and acquire more tissue to make them stronger. Regular aerobic activity also programs the breathing muscles to work much faster. It is an experimental fact. An unconditioned person will normally be able to breathe about 10 times his vital capacity in one minute. After just six weeks of substantial aerobic activity, that same person will be able to breath 20 times his vital lung capacity in one minute.

Mark Roof has experienced first hand the changes that aerobic activity has made in his own life, and he is eager to share the benefits with the world. There is more on the subject of Cardio Exercise Training for healthy heart, lungs, and blood vessels. Or, if you want the whole story, please visit aerobicexcellence.com

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Fun and Fitness With Aqua Aerobics

Water aerobic exercises, also known in other terms as water fitness, water exercise, water jogging or water aerobics, offer a low-impact and low-risk way of getting into shape that are effective for people who are dealing with joint problems or arthritis. Even those who have stayed sedentary for a long time will benefit from these workouts because they can be of great help in the process of slowly building a fitness routine.
Water workouts are also known for improving balance, strength, cardiovascular fitness, and flexibility without straining the muscles and joints. By using water as resistance and allowing athletes to engage in exercises that are usually performed on land, they can provide the benefits of aerobic workouts while decreasing the risk of injuries at the same time. You don't have to be a swimmer to participate in water aerobics, as many of the exercises are done in shallow water.
While no single exercise is perfect for everyone, water aerobics comes close by conforming to individual needs, abilities and restrictions. A study in the March 2002 issue of Medicine & Science in Sports and Exercise came out declaring the pluses of workouts in water. Water aerobics is an excellent addition to any weight loss program since it will ensure an aerobic workout and burn calories without undo stress or strain on the joints. This can help with motivation to continue exercising.
Water aerobic exercises are available in different forms. While most forms can be performed without specialized equipment, others require the use of flippers, floatation devices, water weights, and aquatic shoes. Although aqua aerobics adds less pressure on your muscles and joints, it can still help you burn as many calories as you would when performing land aerobics. In fact, you can burn up to 300-500 calories per session of kicking, jumping, running, or squatting in water.
Aqua aerobics is not only ideal for injured people and the elderly; pregnant women and overweight individuals will also benefit from its low-impact yet high-resistance nature. Water aerobic exercises are also perfect for those who are suffering from back pain, arthritis, and other joint or muscle problems. The water can partially support your weight and slow down your movement so you can easily perform a wider range of movements without hurting yourself. This form of aerobic exercise is also an amazing stress buster because it will relax your body after a long and tiring day of work.
If you would like to have a fun alternative to land exercise then water aerobics might be your choice for fitness and weight loss.

Adrienne Durrett M. Ed.
Adrienne holds a Masters Degree in Health and Physical Education and has had a lifetime of enjoying all things related to the water. Visit Water Fun and Fitness to learn all about the benefits of water aerobics and the many fun activities individuals can participate in....in the water.
http://www.waterfunandfitness.com

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Teaching Yoga for Aerobic Benefits

Although Ashtanga, Power, Vinyasa, and some forms of Hatha Yoga, do offer aerobic benefits and cardiovascular endurance, some Yoga instructors have tried to design it as a high octane workout. Simply put, the physical forms of Yoga were never meant to be a purely physical activity, like running, step aerobics, or weight-lifting tend to be.
The modern health club version of Yoga, that people practice, does tend to emphasize cardiovascular health and endurance-building sessions over the mental and spiritual practices included in traditional Yogic schools. Those, who are interested in practicing a more physically challenging and athletic form, should enroll in Yoga classes at gyms, or they should try Ashtanga, Vinyasa, Flow or Power classes. These styles work the body with a focus on deriving strength and aerobic benefits from the session.
Tips for Teaching Yoga for Aerobic Benefits
One of the most important aspects aspects about teaching Yoga, for aerobic benefits, is a two-fold practice that includes holding challenging poses to build strength, while maintaining a flow from pose to pose, during less challenging postures. To achieve this, your students must be experienced enough to know pose names and positions, as well as to hold the pose with correct technique. Beginners should study forms of Yoga that are slower, and more focused on holding asanas, before moving to the flowing classes, as they will be unable to keep up with the quick flows from pose to pose and will need more in-depth feedback from Yoga teachers. Any slowing down of the series can inhibit aerobic benefits.
Holding asanas for longer will fatigue muscles and make each pose progressively more difficult. As our students will soon discover, the longer a student holds a challenging posture, combined with a quick flow during a less challenging series, will get their hearts pumping and will make it more difficult to breathe correctly. It is especially important that practitioners focus on correct breathing techniques while tired, since the fatigue will make it harder to focus on breath control and synchronization.
Remember that as our students tire out, correct form also tends to get harder to maintain, making this a prime time for injuries. As most Yoga instructors know, we should be especially vigilant about asana technique, as we keep an eye on tired students. If a student needs to stop and catch his or her breath, encourage it. Never sacrifice correct form and alignment for continued aerobic benefit.
When teaching any form of physical Yoga for aerobic benefit, it can be tempting to cut short both the warm-up and the cool down time in order to spend more time on the physically challenging series. However, a Yoga instructor should ensure a proper warm-up series before getting into the more difficult part of the class, and the cool down should be relaxing and invigorating, as tired tension leaves the mind and body.
© Copyright 2012 - Aura Wellness Center - Publications Division

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/

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