Keeping Freshness body with Aerobic Gymnastics

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Want body and bones strong? No matter how old you are, doing regular aerobic exercise can bring many benefits in stimulating bone growth and reduce the risk of osteoporosis.

Basically all the activity that uses oxygen to burn calories in producing energy and increase the heart rate can be referred to as aerobic exercise.
But in Indonesia, often associated with aerobic exercise. Aerobics is a series of movements that activate the body's muscles. If done regularly and consistently, this activity turned out to bring a lot of benefits.

What are the Benefits of Aerobic Exercise?
Aerobic or cardiovascular exercises are forms of activities aimed at increasing the heart rate for a certain duration. Aerobic beneficial in increasing the flow of oxygen to the muscles and heart. With more and more oxygen intake, the body becomes more healthy. Here's how the body responds aerobic movements that you do.
  • Aeorobik make it easier to breathe longer and in thereby increasing oxygen levels in the blood, muscle, and heart. This increase will make the blood vessels dilate and the body is easier to remove exhaust gases, such as carbon dioxide and lactic acid .
  • Heart will beat faster so as to pump blood to the muscles and back to the lungs.
  • Aeorobik make your body releases endorphins that act as natural pain reliever, makes the heart happy and improve mood.
  • Strengthen the heart muscles thus increasing the blood pumping and reduce the gap in heart rate or called aerobic conditions.
  • The muscles that support breathing and exit-entry of air to and from the heart.
  • Improving the efficiency of blood circulation and reduce blood pressure.
  • Increase the number of red blood cells in the body. These cells served to increase the traffic of oxygen.
When combined with a healthy diet and adequate rest, aerobic potentially bring many benefits to everyday health:
  • Increases stamina and immune system, thereby reducing the risk of illness, particularly viral flu and colds .
  • Maintain their ideal body weight.
  • Makes the body does not get tired easily .
  • Improving the ability of muscles to burn fat during the motion.
If done regularly over the long term, aerobics also reduce the risk of certain chronic conditions. Conditions of people with coronary artery disorders can be improved if doing regular aerobic. Aerobic prevent buildup in the arteries by increasing the levels of good cholesterol (high-density lipoprotein / HDL) and suppress bad cholesterol (low-density lipoprotein / LDL). In addition to helping to control blood pressure and blood sugar levels, aerobic making your risk of disease is reduced, especially following diseases: obesity, type 2 diabetes, stroke, several types of cancer, osteoporosis .

Doing aerobics is not only beneficial for the body, but also for mental health. Aerobics for 30 minutes three times a week and was shown to reduce cognitive decline in the elderly. In addition to reducing the risk of depression and anxiety by making the mind more relaxed, aerobics make the mind remains sharp even older. Furthermore, as a result of all the above benefits, they are doing this activity are more likely to live longer than those who do not do aerobics.

Doing Gymnastics Aerobics with Right
Which is better: do 30 minutes of aerobic exercise every day or one hour three days? The study found that aerobic exercise is done in a long duration but more rarely, less bring benefits than is done in less time but more often. But most important is to make as part of daily aerobic and lifestyle. However, excessive aerobic exercise was also potentially have negative impacts such as the following.
  • Making muscle it does not form properly.
  • Aerobics with high intensity and frequency can lead to injury.
  • Too often do aerobics can be characterized by symptoms such as fatigue, sleep disturbances, a long pause in the heart rate.
By joining in the fitness center, you will be more focused training with the help of an instructor. In addition, many colleagues who are eager to practice makes you feel not alone in achieving health goals. For those of you who do not have enough time to go to the gym, aerobics can also be done at home.

Start the exercise by heating to about six minutes. Warm up or stretch before and after doing aerobics cooling function to reduce injuries and improve the readiness of body movement.

Here is a series of aerobic movements that can be done at home
Jump rocket. Stand with feet slightly stooped opened slightly. Bend your knees slightly. Place both palms on the thighs. Jump with arms straight up, as well as straighten the legs. Mendaratlah lightly. Then position the body back to the position before the jump. To add to the burdens and challenges, starting with a more hunched posture and holding a bottle of drink in hand, in front of the chest. Perform two sets of repetitions as much as 15-25 times.

Jump Star. Stand up straight, tighten your stomach and straighten your back. Then bend the back is still straight as a 45 ° angle. Right arm is on the left knee. Jump up high with arms stretched out to the right and left and legs spread wide. Mendaratlah lightly with the back bent and hand position is on the left side of the right knee. Perform two sets each with 15-25 repetitions.

The position of "sit" without a chair. With both feet parallel to the shoulders open, extend your arms forward and lower thighs and buttocks until it reaches a position like sitting in a chair, with your thighs parallel to the floor position. Keep your back straight form an angle of 45 degrees, arms straight forward. Repeat these movements as much as 15-25 times. Burpee is done with a series of motions as follows:
  • From a standing position, take a squat position with both hands holding the floor.
  • Then throw the legs to the back with both hands still on the floor, to form a push-up position.
  • Quickly, back into a squatting position without changing the position of the hand and stood with both hands reaching upwards.
  • Repeat 15-25 times.
After conducting a series of movements over, take at least five minutes of cooling to make the blood pressure and heart rate decreased regularly and gradually.

If you have not done regular exercise and would like to do aerobics, start with the duration and intensity of light, such as the movement of five minutes in the morning, then the next 2-3 days increased to 10 minutes, and so on. But if you suffer from chronic pain, you should consult your doctor before exercising. For example, if you suffer from arthritis, you need to ask how it can do aerobics without pressing movement joints.

It is never too late. Whatever your goals, ranging from weight loss, make the body healthy, to reduce the risk of stress, aerobics can provide benefits if performed routinely and regularly.

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