Central Singapore CDC

Aerobics Exercise

Aerobic exercising is to use the same large muscle groups, rhythmically exercising, for a period of 15 to 20 minutes or longer while maintaining 60-80 percent of your maximum heart rate. You should be able to carry on a short conversation while doing aerobic exercise. If you are gasping for air while talking, you are probably doing anaerobic exercise, i.e. without air or oxygen. When you do anaerobic exercises, you will tire faster and are more likely to experience sore muscles after the exercise is over.

Benefits

Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. In addition to cardiovascular benefits, other benefits include:

Control of body fat (Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat);
Increased resistance to fatigue and extra energy;
Toned muscles and increased lean body mass;
Decreased tension and aid in sleeping;
Increased general stamina; and
Psychological benefits - improves mood, reduces depression and anxiety

Attending
Aerobics Classes -
Dos & Don't

There are many types of aerobics exercises such as defence, aqua and soul. You can do moves in low or high intensity. The level of intensity depends on how high you bring your arms up (not whether the class is low impact or high impact). Participants should choose their own level of intensity depending on their level of fitness and how frequently they exercise. If you are too tired to continue exercising in an aerobic class, march in place for a while until you can resume exercising. IT IS NOT advisable to stop in the middle of an aerobics class because your body is sending extra blood to the muscles. Stopping suddenly can lead to muscle cramps and dizziness. This is why all aerobic classes have a cool down period towards the end of the aerobics session.

Exercise Frequency

Cardiovascular fitness should be constantly maintained and requires consistent reinforcement. To maintain your current level of fitness you should do aerobic exercises at least three times a week. To increase your level of fitness, try exercising four to five times per week.