Aerobic Exercises

Aerobics is a system of physical exercises aimed at strengthening the cardiovascular and respiratory systems through long-term rhythmic movements. Aerobics increases the body's endurance and helps burn fat.

The basis of aerobics is aerobic exercise, during which active oxygen consumption occurs. Aerobic exercises include: brisk walking, running, swimming, cycling, dancing and other cyclic exercises of moderate intensity, performed for at least 20-30 minutes.

There are several types of aerobics: classical (basic), step aerobics, fitball aerobics, dance aerobics, etc. Classes are conducted to rhythmic music, which makes them more exciting.

Regular aerobic exercise improves the functioning of the cardiovascular and respiratory systems, increases endurance and physical performance, speeds up metabolism and reduces the risk of cardiovascular diseases. Aerobics is recommended for people of all ages.

Aerobics is a type of health-improving physical education, its essence is regular aerobic exercise, during which metabolic processes are activated and the general condition of the body is improved. The founder of aerobics was fitness trainer Dr. Kenneth Cooper. After this, aerobics began to be used in medical practice for rehabilitation after heart attacks and strokes, as well as for the rehabilitation of joints and the spine.

**Benefits of aerobics** Reduces weight; Corrects the figure (waist and hip volume decreases, posture improves); Relieves shortness of breath and heart pain; Affects kidney function; Helps reduce sugar and cholesterol levels; Reduces the risk of developing hypertension and diabetes; Improves stretching. Aerobics can be done at any age and physical condition. Moreover, in each of them this activity will be differently effective, so the load should be individual. The main direction of aerobics is training the cardiovascular system of the body through constant dynamic physical exercises aimed at developing the body's endurance and cardio load. The basic principles of all types of aerobics are quite similar and are as follows: - The movement occurs dynamically and with an increased heart rate (from 20 to 60 beats per minute). - The intensity can increase up to intense interval programs. Although the goal between cardio and strength training is the same - maximum calorie expenditure, the organization of the load is completely different. During strength training, repeated repetitions of exercises are aimed at developing, strengthening and hypertrophy of muscles. In all types of aerobics, the pulse (heart rate) is higher than when working on exercise machines. This creates conditions for stimulating the heart to work more intensely. But unlike strength training, the athlete does not build muscle or strength in the usual sense of the word. The level of physical activity is very high. The quality of execution is much higher. Simply rhythmic work within the framework of speed-strength training is impossible. There is no moment of maximum effort; during rest pauses the heart is not in the contraction phase. Over time, the training load begins to be performed automatically, without any participation of consciousness in the training process.