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Aerobic
Activities
Low/High Aerobic exercise is a very popular form of
lifetime fitness for Americans. The most popular forms of aerobic fitness
are those that are low-impact and of moderate intensity (like our class!).
Reasons for this are that most people are not in excellent physical
condition.
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High impact and high intensity movements are more vigorous and put stress on the muscles
and joints. During a high impact workout, both feet will leave the ground simultaneously.
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Low Impact means that there is minimal hard bouncing to avoid putting strain on the joints One
foot is always in contact with the ground.
With a low impact workout the goal is to sustain movement for a
prolonged period, using full range of motion with the muscles and rhythmic movements (This type of movement ensure consistent muscle flexion which
maximizes toning and fat burning).
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Aerobic activity is any activity,
which involves the large muscles of the body in
repeated patterns of motion, as well as increased breathing and heart rates. This type of activity conditions the cardiovascular and respiratory systems, improve endurance, and lower blood pressure and heart
rate.
Studies have shown that the most effective way to burn fat is to maintain
moderate intensity exercise for a prolonged period of time. Activities such as low impact aerobic exercise, speed walking,
cross-country skiing, etc. allow the person to achieve these goals. Rhythmic activities add music to movement, which makes it more
enjoyable.
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Aerobic exercise - Aerobic means "with oxygen”. Aerobic activities usually require
low-energy output for longer periods of time during which oxygen is
supplied to the body by way of the cardiovascular system.
This increased amount of oxygen is carried through your bloodstream
to your muscles, where it is used to burn glucose (sugar) or fat.
Aerobic Activity Benefits of Rhythmic Aerobic Exercise:
Benefits of Low Impact Activity:
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Easy on the joints
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Can be modified to any size, fitness level, or age
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Full range of muscle motion increases tone and flexibility
Please Note: I would like to add that in class
we demonstrate low, moderate, and high pace.
My goal is to make sure you reach 70-75% of your target heart
rate and to make sure your moves (e.g., jabs, kicks, etc.) is in proper
order.
I know I stress
this in class numerous times, but it is very important to:
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Never
place your hands on your knees.
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When you are kicking or working the lower body, make
sure your feet are lined up with your knees at all times and you
have a slight bend.
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When
doing mat workouts, make sure your low back is touching the mat at
all times. This reduces
unnecessary strain on the low back.
When I say this, I do not mean for you to make your back go
into an unnatural position.
Just have your back in your normal position while laying
down on your mat, and be careful not to stress your back by
using your back to “pull up or down” from a move.
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As
for our Zumba Fitness classes, the way we teach Zumba Fitness is strictly cardio.
Make sure to keep your knees slightly bend at all times and go
at your own pace! Remember, going to class it is not a
competition.
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