Aerobic exercise

Aerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air",and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. In general light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time Regardless of age, weight or athletic ability, aerobic exercise is good for you. Regular aerobic activity such as walking, bicycling or swimming can help you live longer and healthier. How your body responds to aerobic exercise During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly. You'll breathe faster and more deeply This maximizes the amount of oxygen in

blood heart will beat faster, which increases blood flow to the muscles and back to the lungs small blood vessels (capillaries) will widen to deliver more oxygen to the working muscles and carry away waste products, such as carbon dioxide and lactic acid body will even release endorphins, natural painkillers that promote an increased sense of well-being.

BENEFITS OF AEROBIC EXERCISES Aerobic activity can help you:

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Keep excess pounds at bay Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off. Increase your stamina Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue.

Ward off viral illnesses Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu. 4. Reduce health risks Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis. 5. Manage chronic conditions Aerobic exercise helps lower high blood pressure and control blood sugar. 6. Strengthen heart A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body. 7. Keep your arteries clear Aerobic exercise boosts high-density lipoprotein (HDL or "good") cholesterol and lowers your low-density lipoprotein (LDL or "bad") cholesterol. 8. Boost your mood Aerobic exercise initiates release of endorphins and enkephelins which can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation. 9. Stay active and independent as you age Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults. 10. Live longer Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly.
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Aerobic Exercise vs Anaerobic Exercise

Aerobic Exercise Aerobic exercise is exercise that is typically low intensity and is done for a long duration. Aerobic exercise primarily uses fat for energy. Some of these aerobic exercises are activities such as walking, light jogging, bicycling, or using the elliptical machine. Now, some of these can certainly be used for high intensity exercise if you push yourself hard enough, but more times than not, they are used for staying your fat burning zone. Anaerobic Exercise Anaerobic exercise is typically high intensity and is done for short bursts of time. The primary fuel source for anaerobic exercise is glucose. When exercising in your anaerobic zone, you body is unable to break down fatty acids fast enough to fuel your workout. Instead, it uses muscle glycogen and ATP stores as the primary fuel source for anaerobic exercise. A few examples of high intensity exercise are weight training, sprinting, and rowing. There is much more to understand about these two exercise types, but for now, lets work with what we have. The table below shows how many calories are burned during a typical 45 minute cardio session. As you can see, even though a higher percentage of calories were burned from fat during low intensity exercise, a higher amount of total calories were burned from fat during high intensity exercise. The important thing to remember during exercise is to try and burn calories. More calories burned equals more fat lost.

High Intensity vs Low Intensity Exercise

WARMUP AND COOL DOWN

Why warm up and cool down Warming up and cooling down offer health benefits. Proper warm-ups and cooldowns pose little risk. Warm-ups and cool-downs generally involve doing your activity at a slower pace and reduced intensity. Warming up may help prepare your body for aerobic activity. Warming up gradually revs up your cardiovascular system, increases blood flow to your muscles and raises your body temperature. Jumping into an aerobic workout without preparing your body could lead to such problems as muscle strain or injury. Cooling down after your workout may help gradually reduce the temperature of your muscles, especially if you've had an intense workout. Cooling down may help reduce muscle injury, stiffness and soreness, but the research is uncertain.

WARM UP - THE BENEFITS IT PREPARES THE BODY FOR ACTIVITY THE BODY TAKES TIME TO ADAPT TO DEMANDS OF EXERCISE AND THE WARM UP ALLOWS FOR THIS eg REDUCED BLOOD TO HEART HELPS TO MAXIMISE PERFORMANCE REDUCE THE CHANCE OF INJURY

WARM UP - THE CHANGES IN THE BODY

 Increase in body temperature. Increase in oxygen exchange from blood to tissue. Blood flow is redistributed to the working muscles from relatively inactive tissues. Heart rate and stroke volume increase. Metabolic and respiratory rates are also raised. Warm up may help improve physical efficiency. The supply of synovial fluid to the joints is increased as is deep muscle temperature. Muscle fibres and connective tissue become more pliable. The increase in deep muscle temperature helps decrease internal friction so allowing contraction and relaxation with greater speed. If warm up exercise are specific to the exercise to come then it also prepares the neuromuscular system for the exercise. The warm up may improve the psychological focus of the performer. WARM UP - COMPONENTS Mobilisation exercise to take joints through their range of motion. Light aerobic activity to raise heart rate and body temperature. Stretching exercises - easy, static, and specfic to the exercise Activity to increase heart rate and body temperature up to exercise workout level. WARM UP - GUIDELINES Activity should be of a low intensity. Movement should be progressive - basic leading to more demanding. Movement should avoid sudden bursts or to many static muscular contractions. Use major muscle groups avoid over use of minor muscle groups as this may cause fatique. Warm up should be specific and appropriate. Avoid competitive activities. After doing the warm up have a minimal time lag to the start of the main activity. WARM UP - DURATION No real set time period for a warm up it is however influenced by the following: Environment Time of day Intensity of session. Ability level. Length of session. BENEFITS OF FLEXIBILITY TRAINING Helps to maintain normal range of movement. Helps with injury prevention (acute and chronic).

 Aids with rehabilitation after injury. Can help improve exercise and sports performance. May help reduce muscle tension and aid relaxation.

How to warm up
Warm up right before you plan to start your workout. In general, warm up by focusing first on large muscle groups, such as your hamstrings. Then you can do exercises more specific to your sport or activity, if necessary. A warm-up may cause mild sweating, but it shouldn't leave you fatigued. Here are some examples of warm-up activities: To warm up for a brisk walk, walk slowly for five to 10 minutes. To warm up for a run, walk briskly for five to 10 minutes. To warm up for strength training, move your muscles and joints through the movement patterns you'll do during the exercise, but before you start with weights. To warm up for soccer, do slow, soccer-specific running drills. To warm up for swimming, swim slowly at first and then pick up the tempo as you're able to.

How to cool down

Cooling down is similar to warming up. You generally continue your workout session, but at a slower pace and reduced intensity. Cooling down may be most important to the best athletes, such as well-conditioned marathoners. For them, cooling down is important because it helps regulate blood flow. For others, cooling down may simply become an enjoyable ritual as part of an overall exercise program.

Here are some examples of cool-down activities: To cool down after a brisk walk, walk slowly for five to 10 minutes.

 To cool down after a run, walk briskly for five to 10 minutes. To cool down after biking, spin on your bicycle at higher revolutions per minute (around 100) as you finish your exercise. To cool down after swimming, swim some leisure laps for five to 10 minutes, varying your strokes.

Stretching
Consider adding stretching to your cool-down session. Stretching can increase blood flow to your muscles. Stretching may also help improve your performance in some activities or decrease your risk of injury by allowing your joints to move through their full range of motion. If you have a tight or previously injured muscle, stretch the affected muscle after you warm up. Hold each stretch for about 30 seconds. And remember to keep it gentle. Don't bounce. Don't stretch to the point of pain. Sudden or aggressive stretching motions may actually cause an injury or worsen and injury.

BASIC GUIDELINES FOR STRETCHING

INITIALLY WARM UP MUSCLE BEFORE STRETCHING PROGRESS FROM MAJOR TO MORE SPECIFIC JOINTS MOVEMENT SHOULD BE SLOW AND UNDER CONTROL STRETCH TO A POINT OF TENSION. STRETCHING SHOULD NOT BE PAINFUL. BREATHING SHOULD CONTINUE DURING THE STRETCH IN A CALM RHYTHMICAL METHOD THE TIME THAT THE STRETCH IS HELD SHOULD INITIALLY BE SHORT AND THEN GRADUALLY INCREASED. ENSURE THAT STRETCHING ONE MUSCLE IS NOT DEPENDENT ON THE STRENGTH OF AN OPPOSING MUSCLE AVOID POSTITION THAT LIMIT STRETCH OF THE MUSCLE YOU ARE TARGETING MAKE SURE YOU BALANCE YOUR STRETCHING BETWEEN PAIRED MUSCLE GROUPS. SPORT SPECIFIC STRETCHING AND FLEXIBILITY SHOULD BE DEVELOPED

STRETCHING GUIDELINES
DONTS ..DO NOT USE BOUNCY JERKY MOVEMENTS ..IF PREGNANT WOMAN MUST SEEK ADVICE ..IF YOU STOP BECAUSE OF AN INJURY THEN SEEK ADVICE BEFORE RESUMING

Static Stretching

Flexing or extending a body part to the limit of its range of motion and holding it in that position. The joint is stretched to the limit of its range and held. A further stretch can be gained by the use of external force, a coach, gravity or weights. The length of time that the stretch can be held or can be increased over a number of years from seven seconds to two minutes. A good practice is to work the agonist followed by the antagonist.

Ballistic Stretching

Fast dynamic movements into the extremes of range within the joint. Ballistic movements have three phases. An initial concentric muscle contraction by agonist to begin movement. A coasting phase. A deceleration by the eccentric contractionof the antagonist muscles.

Be kind to your body

Finding time for regular aerobic workouts plus warming up and cooling down can be challenging. But if you're tempted to skip warming up and cooling down, get creative. If you walk to a fitness facility, use the trip there and back to warm up and cool down. Remember, be kind and give your body time to adjust to the demands of your workout.

Done correctly, warming up and cooling down may offer help in reducing your risk of injury and improving your athletic performance.
Presentation Transcript Safe Practices: Individual Responsibility for Safety Safe Practices Safe Practices:

Safe Practices Injury Prevention Warm-up with some dynamic stretches prior to exercise or physical activity. Cool-down with some static stretches after exercise or physical activity. Dynamic Warm-up: Dynamic Warm-up 10-15 minutes Increases heart rate Prepares body for work-out Include both upper and lower body Dynamic Warm-up: Dynamic Warm-up Suggested Exercises Slow Jog A few minutes will gradually increase your heart rate Dynamic Warm-up: Dynamic Warm-up Suggested Exercises Arm circles large and small motions in both directions will loosen up your shoulders and increase range of motion Jumping jacks Dynamic Warm-up: Dynamic Warm-up Suggested Exercises Leg swings perform front/back and side to increase range of motion in hips Lunge walks while moving forward, alternate legs slowly into lunge position Dynamic Warm-up: Dynamic Warm-up Suggested Exercises High knees start first with a walk while lifting each knee then gradually move to a faster pace. Butt kickers kick leg up so foot almost touches butt while jogging forward. Static Cool-down: Static Cool-down 5-10 minutes Hold each stretch for 10 -20 seconds Helps muscles to relax and re-establish their normal range of movement Include both upper and lower body Static Cool-down: Static Cool-down Suggested Exercises Shoulder stretch - Place your right arm, parallel with the ground across the front of your chest. Bend the left arm up and use the left forearm to gently pull the right arm closer to you chest. Repeat with the other arm. Static Cool-down: Static Cool-down Suggested Exercises Hamstring stretch Lunges Static Cool-down: Static Cool-down Suggested Exercises Lower Back Quadriceps.