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Aerobics Workout For Weight Loss At Home For Women With Music. Weight Loss Workout - The 3 Week Diet

It's possible to lose weight in a short time, in a healthy way. With or without aerobics exercises. For years the nutrition and fitness industry, doctors and trainers alike, has told us that is an impossible mission. Nothing more far from be true.

There are many healthy ways to lose weight fast, most of them unknown to almost all people. For decades, a long list of famous actors and sports stars has made impressive physical changes in a very short time. That's why they know the secret that has remained hidden from the majority of us.

Created by acclaimed personal trainer and nutritionist Brian Flatt, The 3 Week Diet is a healthy diet program to lose weight in the shortest possible time. With this revolutionary program, the secrets techniques that celebrities used to transform their bodies are exposed to the public.

Following The 3 Week Diet, any person can lose up to 23 pounds (11 kilos) of belly fat in just 21 days. This representes almost 400 grams of body fat per day. And all this is done in a completely healthy and controlled way.

In The 3 Week Diet Program, author Brian Flatt shows step by step everything related to diet and weight loss process. The scheme does not require you do intensive workout programs, instead, you follow an revolutionary scientific method designed to counteract the causes of obesity.

This program is completely efficient and has years of scientific research behinds, which guarantees its safety. And it guarantees incredible results in just 21 days.

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Aerobics Workout For Weight Loss At Home For Women With Music - Weight Loss Aerobics

By Jim Thornton |May 2, 2019

Think the fountain of youth is a myth? Not so fast. Researchers at the University of South Carolina department of exercise science have uncovered evidence that it may be quite real.

The wrinkle: You dont drink it. You exercise in it.

In a long-term study, researchers analyzed health data from 40,547 men between the ages of 20 and 90. At the beginning of the study, each volunteer was assessed on a variety of measures: cholesterol levels, blood pressure, heart disease, diabetes, smoking, alcohol use, and exercise habits. All told, 15,883 of the men reported engaging in no exercise at all. Another 3,746 walked regularly; 20,356 ran; and 562 stayed fit by swimming.

The researchers followed each groups respective fate for an average of 13 years. By the end of the study, some 3,386 overall had died. Perhaps not surprisingly, the Reaper took its greatest toll on the sedentary guys, 11 percent of whom had succumbed. Walkers fared betterjust under 8 percent died. Runners did better still, with a death rate of 6.6 percent. The real surprise, however, occurred in the swimmers. Less than 2 percent had perished by the studys end.

Steven Blair, P.E.D., lead researcher of the study, cautions against overstating the results because the number of swimmers in the study was relatively small compared to the other groups. Swimmers did have the lowest death rate, about 50 percent lower than the other activity groups, he says. Still, Im unwilling to go out on the limb too far and declare that swimming is actually better than running in reducing mortality risk.

I think the main message, he continues, is that swimming appears to have definite survival benefits.

Bragging rights aside, swimming does have advantages over land-based exercise. Chief among them: low injury rates. Running, tennis, and team sports are associated with a higher risk of injuries among adults, according to a study in the International Journal of Epidemiology. Swimming, by contrast, is notwhich is one reason so many exercise physiologists tout it as an ideal lifelong sport.

Provided you practice good technique, swimming is an extremely forgiving form of exercise, says Joel Stager, Ph.D., director of the Indiana University Counsilman Center for the Science of Swimming. Working out in water is largely non-impact, he says. There isnt nearly as much wear and tear on the joints as there is in running.

For some people, such joint-friendliness can mean the difference between staying active and hardly moving at all. Older adults with arthritis, heart disease, prior injuries, or extra weight may find even slow walking too painful or difficult. Not so in your local swimming hole, thanks to the buoyancy of water.

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Water Aerobics Classes and Swimming for Seniors

Denise Austin: Retro Aerobics Cardio Workout is an upbeat, fat-burning cardio aerobics workout that is designed to kick start the metabolism and ignite your calorie-burning potential through a unique combination of 80's retro aerobic moves, and modern dance-inspired exercises that will take inches off of your waist and leave a smile on your face. Enjoy the classic flare in this quintessential workout with Iconic Fitness Expert, Denise Austin as she takes you through a series of fast-paced exercises that will burn fat, challenge the core, and tone the arms, legs, abs, butt, chest, shoulders, and obliques in this 10-minute segment from her "Burn Fat Fast Cardio Blast" Fitness DVD. Sculpt lean muscle and re-shape your body with one of this legendary trainer, right from your own living room. Denise's fun and inspiring instruction keeps you motivated all of the way to the end. You will need a towel and a bottle of water to complete this workout that is great for any skill level. Look and feel your best with BeFiT! For more target-toning workouts from Denise Austin, Click here: http://bit.ly/zPcRR7

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Denise Austin: Retro Aerobics Cardio Workout

AEROBICS

A high-energy, fat-burning workout that incorporates traditional high and low impact moves with aerobic movements.

TIMES & DAYS:

Mon - Wed - Fri8:30 AM - 9:30 AM

LOCATION:

Meerscheidt Recreation Center1600 E. HadleyLas Cruces, NM 88001

This class will concentrate on the core area and a little bit more, with the use of the stability ball and weights.

TIMES & DAYS:

Tue & Thu8:30 PM - 9:20 PM

LOCATION:

Frank O'Brien Papen Center304 Bell AvenueLas Cruces, NM 88001

Lift and Tone your body through use of weights, bands, and your own body weight.

TIMES & DAYS:

Mon, Wed & Fri8:30 AM - 9:30 AM

LOCATION:

Frank O'Brien Papen Center304 Bell AvenueLas Cruces, NM 88001

POUND is a full-body cardio jam session, combining light resistance with constant simulated drumming. The workout fuses cardio, Pilates, isometric movements, plyometrics and Isometric poses into a 45-minute series.

TIMES & DAYS:

Tuesdays & Thursdays6:45 PM - 7:30 PM

LOCATION:

Las Cruces Regional Aquatic Center1401 Hadley St. Las Cruces, NM 88001

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Aerobics General Fitness - Services | City of Las Cruces

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Board Certified in Preventive MedicineCooper Aerobics

At age 87and having logged more than 38,000 miles running, Kenneth H. Cooper, MD, MPH, sets an example for maintaining a healthy lifestyle by exercising at Cooper Aerobics Center on a regular basis, along with his wife, Millie, daughter, Berkley, son, Tyler, and their families. Dr. Cooper serves as Chairman of seven health and wellness companies and The Cooper Institute 501(c)(3).

For 50 years, Dr. Cooper has inspired millions to exercise for good health beginning with the release of his first best-seller, Aerobics. Today Dr. Cooper is revolutionizing health and fitness againcalling on America and the world to Get Cooperized. As a leading pioneer of preventive medicine, Dr. Cooper challenges everyone to follow these 8 Healthy Steps to live better both sooner and later: maintain a healthy weight; make healthy food choices most of the time; exercise most days of the week; take the right supplements for you; do not use tobacco; control alcohol; manage stress; and get a regular, comprehensive physical exam.

A grandfather of five, Dr. Cooper is passionately involved in the fight against childhood obesity. In Texas, Dr. Cooper was instrumental in getting physical education back in schools through the passage of Senate Bill 530 that requires enhanced PE activity levels and annual physical fitness testing using FitnessGram. Since then, The Cooper Institute has partnered with NFL to bring FitnessGram to more than 1,000 schools nationwide. Reaching across the globe, The Cooper Institute partnered with the Hungarian School Sport Federation to establish a national youth fitness assessment in Hungary. In 2015, the new fitness test was administered to approximately 934,000 children in Hungary.

Dr. Cooper has lectured in more than 50 countries and is most famous in Brazil having trained the 1970 Brazilian soccer team to a World Cup victory. As a result, jogging is translated as coopering in Portuguese. Dr. Coopers mark has also positively impacted the American diet. His collaboration with PepsiCo to eliminate trans fats from its Frito-Lay snack line started an international wave other companies have followed.

During his 13 years of service in the U.S. Army and U.S. Air Force, Dr. Cooper served as a flight surgeon and director of the Aerospace Medical Laboratory. He developed the 12-minute and 1.5-mile fitness tests and the Aerobics Point System, used today by branches of the military, schools and organizations worldwide.

In 1970 Dr. Cooper resigned from the military and founded Cooper Aerobics Center in Dallas with the mission to explore the relationship between cardiovascular fitness and health and longevity. With the popularity of Aerobics, which has been translated into 41 languages and Braille, he also coined "aerobics" and submitted the official definition to the Oxford English Dictionary. Dr. Cooper has authored 18 additional books, which combined have sold more than 30 million copies.

Read Dr. Kenneth Cooper's full biography here.

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Kenneth H. Cooper, MD, MPH - Cooper Aerobics

Aerobics Instructor, Fitness Instructor, Group Fitness Instructor, Personal Trainer

Want to be at the head of the class? Fitness trainers and aerobics instructors are leaders of all their classes, leading exercise groups at health clubs, exercise studios, and other facilities. They demonstrate correct exercise form and the proper use of equipment. These teachers also instruct students on weight training, flexibility, aerobics, and other workout styles, often developing programs for people with special needs or goals. Aerobics instructors plan routines that work different sets of muscles and combine a high-energy sweat session with music. The job may require maintaining equipment and keeping records, as well as promoting membership and enrollment in a gym or health club. Good communication skills and an approachable manner are essential; some positions may require expertise in weight control and nutrition. Running several classes a day requires stamina and energy, so it's expected that you be in good physical condition. Many instructors work in the field part-time. Instructors often enter the field with experience in fitness classes, dance, or other sports disciplines. Certification in first aid, and in a fitness field such as personal training, weight training, or aerobics may be required. Becoming a fitness trainer is a great way to share your commitment to an active lifestyle.

What they do:

On the job, you would:

Business

Education and Training

Math and Science

Arts and Humanities

Basic Skills

Social

Endurance

Flexibility, Balance, and Coordination

Physical Strength

Verbal

People interested in this work like activities that include helping people, teaching, and talking.

They do well at jobs that need:

You might use software like this on the job:

Accounting software

Data base user interface and query software

Project management software

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Fitness Trainers & Aerobics Instructors at My Next Move

Aerobics Quotes - Inspirational Quotes about Aerobics

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May you find great value in these inspirational Aerobics Quotes from my large datebase of inspiring quotes and sayings.

I have been through various fitness regimes.I used to run about five miles a day and I did aerobics for a while.- Sting

Related topics: Fitness

I run six-to-eight miles a day, plus weights and aerobics in the lunch hour.I also lie a lot, which keeps me thin.- Hugh Laurie

I think aerobics are great, of course,but it just bores me out of my mind.- Peter Steele

The word 'aerobics' came about when the gym instructors got together and said:If we're going to charge $10 an hour,we can't call it Jumping up and down.- Rita Rudner

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I don't criticize weight training - as long as it isnot a substitute for aerobic training.- Kenneth H. Cooper

When doing your aerobic exercise, go at a comfortablepace until you've developed more stamina.- Lee Haney

Aerobic dancing is already adjusting to injury problemsand will probably phase out to some extent.- Kenneth H. Cooper

With Aerobic Strip Tease, you can do it at home -it makes it easier for women that don't want to go to the gym.- Carmen Electra

No one will burn out doing aerobic running.It is too much anaerobic running, which the Americanscholastic athletic system tends to put young athletes through,that burns them out.- Arthur Lydiard

Poetry seems to have been eliminated as a literary genre,and installed instead, as a kind of spiritual aerobic exercise -nobody need read it,but anybody can do it.- Marilyn Hacker

Since then, I have not missed five consecutive daysin getting some type of aerobic exercise,mostly jogging.- Kenneth H. Cooper

Cyclists, I work with a number of cyclists.They are great athletes; they are great aerobic athletes.If you ask them to hit a baseball or golf ball,they can't do that.- Eric Heiden

The way I use to develop an aerobic condition is three against three,man to man, in a square 20 metres by 20.- Jose Mourinho

Now I say that if you run more than 15 miles a week,it's for something other than aerobic fitness.Once you pass 15 miles, you do not see much further improvement.- Kenneth H. Cooper

It's a question of spreading the available energy,aerobic and anaerobic, evenly over four minutes.If you run one part too fast, you pay a price.If you run another part more slowly your overall time is slower.- Roger Bannister

Don't Criticize, Condemn, Or Complain.- Dale Carnegie

Any fool can criticize, condemn and complain,and most fools do.- Benjamin Franklin

Flatter me, and I may not believe you.Criticize me, and I may not like you.Ignore me, and I may not forgive you.Encourage me, and I will not forget you.Love me and I may be forced to love you.- William Arthur Ward

Before you criticize a man,walk a mile in his shoes.- Anonymous

Let the refining and improving of your own lifekeep you so busy that you have little time to criticize others.- H. Jackson Brown, Jr.

I love America more than any other country in this world,and, exactly for this reason, I insist on the rightto criticize her perpetually.- James A. Baldwin

He has a right to criticize, who has a heart to help.- Abraham Lincoln

If it's very painful for you to criticize your friends -you're safe in doing it.But if you take the slightest pleasure in it,that's the time to hold your tongue.- Alice Duer Miller

We criticize mothers for closeness.We criticize fathers for distance.How many of us have expected less from our fathersand appreciated what they gave us more? How many ofus always let them off the hook?- Ellen Goodman

People have a right to criticize.- Luciano Pavarotti

I criticize those critics.The reason being that they're doing one of the worstthings that ever can be done to an actor,which is to say, Look, you do what we like you to do or else.- James Lipton

My attitude is, if someone's going to criticize me,tell me to my face.- Simon Cowell

The new fashion is to talk about the most private parts of your life;other fashion is to repent of your excesses and tocriticize the drugs that made you happy in the other times.- Mick Jagger

No matter how well you do, no matter how successful you are,they're always going to criticize you.- Todd Bridges

You can't really praise somebody's work and then criticize the process.- Lucinda Williams

We criticize, copy, patronize, idolize and insult butwe never doubt that the U.S.has a unique position in the history of human hopes.- Ferdinand Mount

As an actress, I have to be objective about myself.If I don't criticize myself, there are plenty who willdo a find job of it for me!- Loretta Young

Criticize the act, not the person.- Mary Kay Ash

Much of the messy advertising you see on televisiontoday is the product of committees.Committees can criticize advertisements,but they should never be allowed to create them.- David Ogilvy

The nature of a democracy consists to an importantdegree in the right of the people to criticize problems and mistakes.- Walter Ulbricht

Great relationships begin with two people who are eachself confident and who come to each other with the opennessto see and accept the other as a unique and wonderful person.If there is true love and an alignment of fundamental values,choose to join your life with your new partnerand vow never to criticize their nature -the essence that makes them uniquely themselves.- Jonathan Lockwood Huie

I try to be a guide for people, to make their darknessbright and to make the pathway light,and never to condemn or control or criticize.- Little Richard

Amin knew that neither West nor East would criticizehim for fear that he would support the other side.He felt he was untouchable and he said so openly.- Ryszard Kapuscinski

So I think we have an obligation with our size to makesure that we are open to what people have to say tous because the people who criticize us,they're not all mean-spirited.- Lee Scott

It is easier to criticize than to correct our past errors.- Titus Livius

One should never criticize his own work except in a fresh and hopeful mood.The self-criticism of a tired mind is suicide.- Charles Horton Cooley

The Middle East is literally going up in flames,as is California, and Katrina's problems haven't been solved,and Congress' response is to criticize Federal judges.- Alcee Hastings

Anyone can negatively criticize - it is the cheapestof all comment because it requires not a modicum ofthe effort that suggestion requires.- Chuck Jones

To criticize is to appreciate, to appropriate,to take intellectual possession, to establish in finea relation with the criticized thing and to make it one's own.- Henry James

When I am abroad, I always make it a rule never tocriticize or attack the government of my own country.I make up for lost time when I come home.- Winston Churchill

A lot of people criticize the primaries,but I think they are absolutely essential to the educationof the President of the United States.- Pierre Salinger

If you put garbage in a computer nothing comes out but garbage.But this garbage, having passed through a very expensive machine,is somehow ennobled and none dare criticize it.- Rory Bremner

Those who are lifting the world upward and onward arethose who encourage more than criticize.- Elizabeth Harrison

It would be very easy for us to do a collection thateverybody would like and not criticize.But criticism is a part of life.You have to take it.- Donatella Versace

I criticize by creation - not by finding fault.- Marcus Tullius Cicero

I criticize my own work pretty harshly.- Ritchie Blackmore

How one can live without being able to judge oneself,criticize what one has accomplished,and still enjoy what one does,is unimaginable to me.- Anna Freud

How many McDonald's gift certificates would it taketo sway a lot of Americans to pledge to never publicly criticize the U.S,President?- James Bovard

When we criticize in Iran the actions of the government,the fundamentalists say that we and the Bush Administration are in the same camp.The funny thing is that human rights activists andMr. Bush can never be situated in the same group.- Shirin Ebadi

They are damn good projects - excellent projects.That goes for all the projects up there.You know some people make fun of people who speak a foreign language,and dumb people criticize something they do not understand,and that is what is going on up there -God damn it!- Harry Hopkins

I wonder what it is that the people who criticize mefor telling this story truly object to:is it that I have dared to tell the story? Or thatthe story turns out not to be the one they wanted to hear?- Joyce Maynard

I told you I'm not going to criticize my successor.I'll just tell you that there are people at Gitmo thatwill kill American people at a drop of a hat and Idon't believe that persuasion isn't going to work.Therapy isn't going to cause terrorists to change their mind.- George W. Bush

The three parts of the theory are analytical ability,the ability to analyze things to judge,to criticize.Creative, the ability to create, to invent and discover and practical,the ability to apply and use what you know.- Robert Sternberg

It is easy to criticize, particularly in a political season.But to lead is something altogether different.The leader must live in the real world of the pricethat might be paid for the goal that has been set.- Norm Coleman

And sometimes I'm criticized.But I think that if those who criticize us will lookat the reason why the shape is this,well then, I think that they would not object so strenuously.- Minoru Yamasaki

The vehemence with which certain critics have chosennot simply to criticize what I've written,but to challenge my writing this story at all,speaks of what the book is about: fear of disapproval.- Joyce Maynard

They criticize me for harping on the obvious;if all the folks in the United States would do thefew simple things they know they ought to do,most of our big problems would take care of themselves.- Calvin Coolidge

I have zero desire, just so you know,to be in the limelight.I don't think it's good for the country to have a formerpresident criticize his successor.You're not going to see me giving my opinions in the public arena,until I start selling my book.I'm going to emerge then submerge.- George W. Bush

Just let me go, we have to be able to criticize what we love,to say what we have to say 'cause if you're not tryingto make something better,then as far as I can tell, you are just in the way.- Ani DiFranco

You can criticize any news staff in some ways,but the one thing that you couldn't call the VillageVoice staff was a staff of stenographers,taking notes from public figures and just passing them on.- Sydney Schanberg

When a man returned from the field and we'd look at the work,we'd criticize each other very genuinely and never offensively.And we would avoid all tricks, angle shots were just horrible to us.- Ben Shahn

You know there's nothing a Hill Democrat would ratherdo than criticize another Democrat.It is their favorite activity.Then they can read about how honorable they are in an Op-Ed piece,how bipartisan.- James Carville

I criticize a lot of players and coaches.But I back it up with facts.A lot of times guys get mad at me because someone told them what I said.I say, 'You're wrong: Go check the tape.'- Phil Simms

I heard someone in opposition to reform last nightcriticize the president for saying it's their money.They said it's not their money; it's my mother's money.Well that's what's wrong with the system.- Johnny Isakson

If a child lives with criticism,he learns to condemn....If a child lives with fear,he learns to be apprehensive....If a child lives with encouragement,he learns to be confident....If a child lives with acceptance,he learns to love.- Dorothy Law Nolte

Whenever we condemn, we cloak the world in pain.- Hugh Prather

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Aerobics Quotes - Inspirational Quotes about Aerobics

Water exercise is a great work out for all ages with the water environment providing support and resistance an excellent way to achieve injury free, effective exercise results.

A program full of variety which, depending on the class, achieves a cardiovascular workout, resistance training or muscular conditioning or a combination of these !

Classes conducted using aquatic exercise and and therapy equipment.

Active Aqua Energetic aerobic exercise that gets your heart pumping

Fit n Tone Combination class of aerobic exercise, plus core strength & toning

Aqua Energy A full-on, flat-out workout to start the day on the right foot

Mature Movers Youre not oldyoure fit ! Aerobic exercise with all over toning

Hydrotherapy The union of aquatic exercises and physiotherapy to aid pain management, fall prevention and enhance rehabilitation and recovery; run by qualified physiotherapist

Mums & Bumps A great workout for those with a precious bundle on board

Aqua Play n Learn ** NEW & FREE ** A gentle introduction to aquatic education to enjoy with your baby (3-18m); run by qualified instructor

Broga Yoga for brothersmen only, so man up, turn up, stretch, fart and go for it. Bring your old sports injuries and physical tightness and see how you can live easier. Never done yoga before ? Neither has the bloke next to you, so bring him along too.

FREE Child Supervision Provided on site at Mansfield Aquatics for selected classes !

No booking required just turn up ! Please arrive 5 minutes before class to ensure classes start on time. Change rooms and showers provided.

Enquiries and to buy a pass:pool@mansfieldaquatics.com.au or 03 5779 1857.

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Aqua Aerobics - Mansfield Aquatics

By: Dr. Gordon Blackburn Director of Cardiac Rehabilitation, Preventive Cardiology and Rehabilitation Program

There is no one best exercise for everyone. The benefits to your heart are similar as long as the type of exercise satisfies some basic requirements and you follow the recommended program goals, as prescribed by your doctor or exercise physiologist.

The type of exercise you choose is a personal decision, but you should take certain factors into consideration to reduce the risk of injury or complications and make exercise more enjoyable.

Let's look at some of the common types of aerobic exercise. See which one is best suited for you.

Walking

Walking is one of the simplest and most available aerobic exercises. You can vary the intensity to match your fitness level. Other than walking shoes, it does not require any special equipment. You can walk almost anywhere: outdoors or indoors (malls, indoor tracks, or a treadmill). This makes walking easy to continue throughout the year. Walking is a good choice for starting their first exercise program or find other exercises too hard on their joints.

Cycling

Cycling is another type of aerobic exercise with wide appeal and value. You can use a stationary or regular bike. Cycling may be ideal for individuals who, due to arthritic or other orthopedic problems, are unable to walk for an extended period of time without pain or difficulty. A program that combines walking and cycling may provide cardiovascular benefits without inducing the limiting pain as quickly. Cycling is also a good choice for people who are greater than 50 pounds overweight. It helps the heart without the mechanical stress on the back, hips, knees and ankles that walking can cause. One drawback - if you cycle outdoors, exclusively, the weather may limit your activity.

Ski Machines, Stair Climbers, Steppers, Ellipticals

These types of machines can provide a good aerobic workout and each has its own unique strengths and drawbacks. First, exercise on these machines may be too strenuous to be enjoyable and provide optimal benefit for the beginner or person of low fitness level, even at the lowest settings. To determine if this type of machine is within your capability, give the machine of your choice a trial run at the store or fitness center.

You should be able to pass the "talk test" while exercising at a moderate pace. People with knee or hip problems should avoid stair climbers and steppers as these machines can put extra stress on these joints. Ski machines require above-average coordination to master. The advantage to the machines is that they are indoor activities that can be pursued regardless of the weather.

These types of machines can provide a good aerobic workout and each has its own unique strengths and drawbacks. First, exercise on these machines may be too strenuous to be enjoyable and provide optimal benefit for the beginner or person of low fitness level, even at the lowest settings. To determine if this type of machine is within your capability, give the machine of your choice a trial run at the store or fitness center.

You should be able to pass the "talk test" while exercising at a moderate pace. People with knee or hip problems should avoid stair climbers and steppers as these machines can put extra stress on these joints. Ski machines require above-average coordination to master. The advantage to the machines is that they are indoor activities that can be pursued regardless of the weather.

These types of machines can provide a good aerobic workout and each has its own unique strengths and drawbacks. First, exercise on these machines may be too strenuous to be enjoyable and provide optimal benefit for the beginner or person of low fitness level, even at the lowest settings. To determine if this type of machine is within your capability, give the machine of your choice a trial run at the store or fitness center.

You should be able to pass the "talk test" while exercising at a moderate pace. People with knee or hip problems should avoid stair climbers and steppers as these machines can put extra stress on these joints. Ski machines require above-average coordination to master. The advantage to the machines is that they are indoor activities that can be pursued regardless of the weather.

Swimming Activities

Swimming is an excellent aerobic exercise, but considerations should be made before starting a program. For the exercise beginner, low-fit, or non-swimmer it might be a difficult activity to maintain the appropriate intensity for the recommended 30 to 60 minutes. Also, because the focus of swimming is on the smaller upper body musculature and swimming is a less efficient activity than cycling or walking, one can easily exceed their target heart rate range with swimming. Therefore, those with heart conditions, should address a swimming program with their physician before starting. Water aerobics and water walking are good alternatives for those with joint pain. The buoyancy provided by the water eases stress on the joints.

Jogging, Aerobic Dance

These can be safe and beneficial exercise for the highly fit person. Both can be done indoors, which makes them year-round activities. Anyone with orthopedic problems or who experiences symptoms such as chest pain or shortness of breath should not engage in these activities.

Remember to check with your doctor or cardiac rehabilitation instructor before starting any exercise program.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

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Aerobic Exercises for Your Heart | Cleveland Clinic

Simply put, the word aerobics means "with oxygen". While this definition may sound quite vague, once you have a better understanding of what aerobics actually is, it will make more sense.

Aerobic training can be considered any physical activity that has the ability to elevate your heart rate to it's target heart rate and maintain that level for a minimum of 20 consecutive minutes.

Achieving an "aerobic effect" can be defined as participating in a physical activity that elevates your heart rate to your target heart rate and maintains that level for a minimum of 20 consecutive minutes.

For example, an individual that performs a running routine that elevates their heart rate to their target heart rate for 20, or more, consecutive minutes will achieve an aerobic effect.

With this basic understanding of aerobic training and achieving an aerobic effect it is easy to define the types of physical activities that are aerobic in nature. Below is a list of several physical activities that fall under the category of aerobic training and are designed to promote achieving an aerobic effect:

Briskly walking

Jogging

Running

Cycling or mountain biking

Swimming

Exercising on a treadmill

Exercising on an elliptical machine

Exercising on a rowing machine

Performing numerous types of aerobic classes

Jumping rope

Climbing stairs or exercising on a stair climber

The previous list of aerobic activities is only a partial list of physical activities that promote an aerobic effect; as there are countless activities that will achieve the same result. For example, swinging a pick ax to prepare the soil for a garden is an aerobic activity that can produce an aerobic effect. As is evident, the types of aerobic activities that can be performed are limitless.

Many types of aerobic activities include strength training, stretching, and promote improvements on coordination and balance. In addition, all aerobic activities will promote safe and effective weight loss. Elevating your heart rate is the primary focus of all aerobic activities and reaching your target heart rate, and maintaining that level for at least 20 consecutive minutes, is confirmation that you have received an effective workout. When you perform an aerobic activity your entire cardiovascular system, heart and lungs, work together to ensure that your entire body receives enough oxygen to continuously perform the activity.

There are unique health and fitness benefits associated with regularly performing both aerobic and anaerobic exercise activities. For this reason, it is our believe at Fitnesshealth101.com that all fitness exercise routines should include regularly performing both aerobic and anaerobic activities.

This being said, it is important to understand the differences between aerobic and anaerobic exercise activities, the specific health and fitness benefits associated with each, and what types of physical activities are considered aerobic and what types of activities are considered anaerobic. Once this understanding is obtained it will be simple to construct a fitness routine that includes both.

The word anaerobic is defined as "in the absence of oxygen". When performing an anaerobic activity the body is required to produce energy to perform the activity without using oxygen as it's primary means of energy production.

In general, aerobic activities are performed for a longer period of time and at a moderate level of intensity. Anaerobic activities are most often performed for a significantly shorter period of time and at a high level of intensity.

All aerobic activities should be performed for a minimum of 20 consecutive minutes, or longer. This duration of aerobic activity will allow the individual to elevate to their heart rate to their target heart rate. Once the individual has elevated their heart rate to their target heart rate level they will want to maintain that level for a minimum of 20 consecutive minutes. By doing so, the individual will achieve an aerobic effect.

In contrast, anaerobic exercises are typically performed at a very high level of intensity and for 2 consecutive minutes or less. However, through proper training, longer periods of anaerobic training can be achieved.

The word aerobics is defined as "with oxygen". When an individual is performing an aerobic activity their body uses oxygen to produce the energy required to actually perform the exercise.

One of the main physiological differences between aerobic and anaerobic exercise is how the metabolic process occurs. While both aerobic and anaerobic activities produce energy through glycolysis (i.e. the conversion of glucose into pyruvate), the substance that is used to break down the glucose is different. When performing an aerobic activity oxygen is the catalyst used for breaking down the glucose. However, when performing an anaerobic activity the body utilizes a molecule that is stored in the muscle tissue called phosphocreatine (also known as creatine phosphate) to break down the glucose.

When performing an aerobic exercise an increase in your heart rate and your level of respiration will occur. Respiration is the transportation of oxygen from the outside air to the cellular tissue within the body, and the transportation of carbon dioxide (waste) in the opposite direction. The energy required by the body to perform an aerobic activity are derived from carbohydrates and fats. However, when performing an anaerobic activity the sources of energy required to perform the activity are derived from adenosine-5 triphosphate (ATP) and creatine phosphate.

While both aerobic and anaerobic exercise improve an individual's level of health and fitness, the benefits differ when comparing the two. Aerobic type exercises focus on moderately strengthening the actual muscles required to perform the activity and greatly improve the condition of the muscles involved in respiration (i.e. the heart). Regularly performing an aerobic activity will improve the circulation of blood throughout the entire body, improve the transportation of oxygen throughout the entire body, decrease blood pressure, increase energy levels and stamina, and promote effective weight loss through an increased level of caloric expenditure.

Regularly performing an anaerobic activity will promote gains in muscular strength, increases in lean muscle mass, stronger joints (due to larger muscles and ligaments connecting to them) and stronger, more dense, bones. Anaerobic activities are also excellent for increasing levels, improving short burst explosiveness, speed, agility, and overall sports performance. In addition, anaerobic activities increase an individual's resting metabolic rate as well. This is due to the fact anaerobic exercises produce increases in lean muscle mass. Since lean muscle mass is more dense, by volume, than fat, a greater level of caloric expenditure is required to support the muscle tissue. This increase in resting metabolism occurs even when the body is at rest.

Common aerobic exercise types include walking briskly, jogging, running, rowing, cycling, swimming, skiing, and aerobic type classes. Anaerobic type exercises include high intensity activities like jumping, weightlifting, interval training, sprinting, agility drills, and the like.

There are countless forms of aerobic exercises that you can perform to improve your overall health and fitness. It will be up to you to determine which type(s) of aerobic activities will work best for you.

Below are a few items to consider prior to determining which aerobic activity type you are going to regularly perform:

Do you enjoy actually performing the aerobic activity

Does the aerobic activity support your personal fitness goals?

Do you enjoy exercising in a group environment or do you perform exercising alone?

Do you the finances to regularly perform the aerobic activity?

Does performing the aerobic activity fit your personal schedule?

Is the aerobic activity convenient to perform?

Will you be performing the aerobic activity in the morning, afternoon, or evenings?

Can you perform the aerobic activity on the weekends?

Do you have any physical limitations to consider when choosing an aerobic activity to regularly perform?

It is important to spend time determining which aerobic activity, or activities, are best suited for you. One main reason for this is that it is important that you begin, and stick with, your exercise routine. By doing so, you will begin to move towards achieving your personal fitness goals, and as you continue, grow more confident that you can actually achieve them. In addition, if you begin an aerobic fitness program, and make it a part of your daily lifestyle, you will enjoy improvements in your overall health, fitness, and mwntal well-being.

There are several health benefits associated with regularly participating in an aerobic activity. Below is a list of several of the health and fitness benefits derived from performing an aerobic activity with regularity:

Promote safe and effective weight loss

Improve your cardiovascular endurance and stamina

Strengthen your immune system

Reduce health risks associated with obesity, heart disease, cardiovascular disease, stroke, type 2 diabetes, high blood pressure, osteoporosis, and certain types of cancer.

Manage and reduce symptoms associated with several chronic conditions. For example, aerobics will facilitate lowering high blood pressure and stabilize blood sugar levels which will reduce the probability of a subsequent heart attack

Aerobics will strengthen your heart, decrease your resting heart rate, improve the efficiency in which blood is pumped from your heart, and increase blood flow throughout the entire body.

Maintain clear arteries by increasing the production of high density lipoprotein (HDL), the good cholesterol, and lower the level of low density lipoprotein (LDL), the bad cholesterol.

Improve your overall mood, reduce stress and anxiety, and promote a sense of calmness.

Improve balance, coordination, and flexibility as you age.

Improve cognitive functionality and mental sharpness.

It has been proven through countless medical studies that both aerobic and anaerobic training produce a sense of mental well being. Regularly performing an aerobic and/or anaerobic activity produces a greater level of serotonin (runners high). Serotonin is an organic compound that is derived from tryptophan and is located in the brain, platelets, digestive tract, and pineal gland. Recent studies show that serotonin plays an important role in the biochemistry of depression, bipolar disorder and anxiety. In addition, serotonin is involved in the following bodily functions:

Control of appetite

Sleep

Memory and learning

Temperature regulation

Mood

Behavior

Cardiovascular function

Muscle contraction

Endocrine regulation

Depression

Aerobics activities can be performed virtually anywhere; from the comfort of your home to a fitness center, a swimming pool, and even the sidewalk in your neighborhood. For individuals that prefer to perform their aerobic exercise routines at home, there are literally thousands of home-based aerobic DVD/VHS classes that can be purchased.

In addition, you can purchase weight equipment, stationary bikes, elliptical machines, treadmills, exercise balls, and the like for home use as well. Aerobic activities outside of the home include brisk walking, pushing a baby stroller, jogging, swimming, biking, hiking, and becoming a member of a fitness center.

Regularly performing an aerobic activity, and incorporating it into your daily lifestyle, will produce a life that is filled with good health and fitness. The benefits are numerous and far outweigh the effort required to perform the actual exercise.

In addition, as you begin to actually see and feel the benefits associated with regularly performing an aerobic activity you will begin to not only enjoy the times when you exercise, but encouraging others to begin an aerobic exercise routine as well.

Read more:

What is Aerobic Training - FitnessHealth101.com