Top 6 Health Benefits of Daily Aerobics

Aerobics 

Gone are the days when aerobics was known to be performed wearing leotards with high-volume music in a group or alone with a VCP. As the world and technology have advanced the definition of aerobics has also changed. Today it stands for a form of physical exercise that combines aerobic or cardiovascular exercise that includes stretching and strength training routines performed on rhythmic music. The aim of these exercises is to improve all aspects of fitness like flexibility, muscular strength as well as cardiovascular fitness. 

Essentially aerobics exercise is a moderately intense physical activity that involves the working of all your large muscle groups. It pushes you to breathe hard and sweat as much as possible. In effect, it improves your lung and heart health. 

Various aerobics trainers across the city create different dance-like exercise routines with the single-minded agenda of promoting physical fitness and preventing illnesses. Any aerobics class is divided into various levels of intensity and complexity and includes these five sections. 

• Warm up of about 5-10 minutes
• Cardiovascular conditioning of 25-30 minutes
• Muscular strength and conditioning of 10-15 minutes
• Cool down for 5-8 minutes
• Stretching and flexibility of 5-8 minutes. 

Many gyms offer various classes for aerobics depending on your fitness and experience level. Each class is designed differently and is assigned to a certified instructor. 

Many people club both aerobics and cardiovascular exercises as the same workout. Though they are not completely wrong as both these groups are largely the same by definition but include different workout steps. Running, jogging, walking, swimming and cycling are essentially aerobic exercises as they are performed for cardiovascular conditioning but cannot be termed aerobics. Though dancing is also aerobic, Zumba is a different dance style and is offered as a separate class in most gyms. 

There are many types of aerobics classes – some of them are high impact while some are low-impact. The low impact ones are easier on your joints and you must discuss your medical condition with the gym before signing up for any aerobics class. Also, explore some new forms of aerobics and see if your gym offers them as well like Jazzercize, hip-hop aerobics, step aerobics and water aerobics. 

Find an aerobics class near you 

Aerobics Etiquettes

With aerobics classes, you pump oxygen into your lungs and other parts of the body. It is a great group exercise. But before you begin your classes keep in mind these points. 

Dos of Aerobics

1. Ensure your gym has a certified trainer. Most gyms would already be talking about their instructors’ certification. 
2. Wear comfortable clothes. Ensure your clothes are not very loose or tight. Make sure that the material naturally absorbs sweat. Make sure you don’t wear revealing clothes as they may distract others and make you more conscious. 
3. Wear shoes with low tread. Shoes with low tread help you move easily as they support your moves. You can also go with dance sneakers or cross trainers. 
4. Begin with 2-3 classes per week. You don’t know if you will be able to manage more days due to work and other commitments. Also, these classes really tire you out so ensure you start slow and keep it steady. 
5. Eat something light. Have fruits, nuts or a light snack before your class. If you’re going after a meal, ensure there is a gap of at least 2 hours between your meal and aerobics class. 
6. Stay hydrated. Drink water at least 20 minutes before the class. Gulping down water just when the class is starting is not categorised as keeping yourself hydrated. If your body is not hydrated, you may have muscle cramps. 
7. Show up early. It’s better to arrive 5 or 10 minutes prior to your class. You will be settled and mentally ready for the class instead of panicking and trying to catch up when you arrive late. 
8. Listen to your instructor throughout the class and especially when s/he is giving instructions. 

Don’ts of Aerobics

1. Don’t ignore pain. When you start with aerobics classes, you may have slight pain in your muscles which is fine. But if it is too much don’t ignore it and continue the classes. Speak to your instructor and also to a doctor. Don’t overdo exercises but also don’t give up at the slightest muscle ache. 
2. Don’t be talkative in class. You may have made new friends and must be really enjoying the class, but keep the chatter for before or after the class. 
3. Keep your phone away. Consider this class as a digital detox time. Stay away from replying to calls or messages or even checking them. This not only disturbs other people in the class and the instructor but also disturbs your rhythm. So, put your phone on silent and don’t look at your smartwatch. 
4. Don’t overdo your perfume. Nobody likes smelling other people’s sweat but then again nobody likes an overwhelming smell either. Remember that most of these classes are indoors with AC and hence a strong smell can be overbearing for others. 

Top 6 Health Benefits of Aerobics Classes 

1. Increases stamina: Being a fast-paced dance style, aerobics increases your stamina gradually. It also energises you. 

2. Helps in weight loss: This is a fun way to lose weight. As you move your entire body to music, you end up burning a lot of calories and ultimately fat. 

3. Improves respiration efficiency: Set at a high pace and rhythm, your body demands more oxygen. Your lungs and heart perform harder which in turn increases the capacity of your lungs and also makes your diaphragm stronger. 

4. Improves heart health: This not only keeps your cholesterol levels in check but also keeps your arteries clear and blood vessels healthier. It also improves the stroke volume which means the amount of blood your heart pumps every time. 

5. Reduces stress: Dancing to a fast beat uplifts your mood and reduces stress and anxiety. It also results in improved quality of sleep. 

6. Strengthens and tones muscles: As you move large muscle groups, it continues to strengthen and tone your muscles. 

Aerobics as well

Increases endurance: With regular aerobics classes, your muscles tend to absorb more oxygen. This results in better endurance as you don’t get tired easily. 

Increases immunity: Aerobics activates your immune system and you fall sick much lesser. 

Helps you age independently: With stronger muscles, you can maintain mobility as you age. It also lowers your risk of falls and injuries and improves the quality of your life. It helps you maintain a sharp mind with a good memory, reasoning, judgement and thinking skills in senior citizens.