AEROBICS

Unlike machine that wears out with use, the human body thrives on physical activity and movement. In fact, without constant activity, the body deteriorates, both in efficiency and appearance. The benefits of regular vigorous exercising has evoked a great deal of interest in recent times, with increasing evidence that a high level of physical fitness allows the body and the mind to function at their peaks, bringing about a sense of general well being and a positive feeling about life and living. It was during this increasing awareness of the benefits of dynamic physical fitness, that Dr. Kenneth Cooper's new concept of exercises created a great impact. To him goes the credit for the term 'aerobics'.... a name, which caught public attention and, probably, started the jogging boom!

Aerobic exercises are so called because they require a steady flow of oxygen and are based on increasing the demand for oxygen. Dr. Cooper, himself, defines them as "a variety of exercises that stimulate heart and lung activity for a time period sufficiently long to produce beneficial change in the body". When the demand for oxygen increases, the consumption of oxygen also increases. The efficiency of the heart and lung improves and thus the body's ability to utilize oxygen is increased. Not only is blood delivered more efficiently and rapidly to all parts of the body, but also the blood is 'purified', being more oxygenated. The enthusiastic response that this new concept received was because it was "the first scientific attempt to validate and quantify the effect of exercise", as claimed by Dr. Cooper. The medical world is also looking at aerobics with much interest, as it is found to play a preventive role in heart disease. With the strengthening of the circulatory system, the heart is able to pump more blood with less effort and thus becomes more resilient. In other words, the circulatory system becomes used to performing under stress conditions and can, therefore, cope better at times of emotional or physical stress.

Aerobic exercises involve the following:

While performing the rhythmic and vigorous exercises, the pulse rate and breathing become more rapid. Measuring the pulse rate helps to determine if the exercise routine is suited to the individual level of fitness. It also helps in establishing a 'pulse rate goal'. The Stanford University Heart Disease Prevention Programmed has suggested the following pulse rate goals:

Age 20 - 29: 138 - 142 beats per minute
Age 30 - 39: 130 - 134 beats per minute
Age 40 - 49: 122 - 126 beats per minute
Age 50 - 59: 113 - 117 beats per minute
Age 60 - 69: 105 - 109 beats per minute

The pulse rate goals are bound to vary, as the maximum individual heart rate declines with age.

The increase in pulse rate and breathing during exercises gradually lead to the strengthening of the respiratory and circulatory systems. The changes that are induced in the organ systems are called the training effect. This training' effect can, therefore, be achieved by exercising at least 3 to 4 times a week for 20 to 30 minutes at a time. Aerobic exercises have been developed so as to suit all age groups, since they are 'age adjusted'. Followed properly, according to the rules, aerobics can be the channel to dynamic fitness.

Apart from improving the efficiency if the respiratory system and the heart, aerobics have several other advantages:

1. The general circulation and muscle tone improves. So does the function of the body's cells, as more blood and oxygen is carried to the tissues
Increases vitality and prolongs the youthfulness of the body. Lack of exercise hastens the ageing process.

2. Increases energy and stamina.

3. Causes loss of body fat. Physical activity for longer periods helps to burn stored fat and this improves the appearance.

4. Improves bodily function.

5. Improves sleep and helps to cut down on tea, coffee, drugs, alcohol and cigarettes.

6. Relieves mental stress.

7. Increases the flexibility of the body.

8. Improves general appearance and look by improving the figure and the skin.

Walking, jogging, running, cycling, skipping, rowing, swimming are all aerobic exercises. So are many kinds of sports, like tennis. These activities involve the use of large groups of muscles in a rhythmic and steady manner, during which a demand for more oxygen is created and breathing becomes rapid. Of these, swimming is most ideal, as it involves the use of more groups of muscles and also stretches them. However, not all have access to a swimming pool. Any of the other activities can be taken up.

The routine of aerobic exercise should follow a warming - up session, since the body should not be put through a sudden bout of strenuous activity. The body should be warmed up so that there is no strain on muscles and joints. Five minutes of stretching exercises, or calisthenics, help to increase the suppleness of the joints and muscles. Toe touching exercises, sit ups, push-ups, side bends, are exercises that can be done before aerobics. Similarly, there should be a period of cooling down after aerobics, so that the body is made ready for rest. The body has to be brought down to normal after heightened activity. This can be a five - minute period of walking or slow jogging, so that the body is gradually brought to rest. Only after the body has cooled down and perspiration stopped, should one take a shower.

Aerobic exercises can be performed at any time of the day, except immediately after a meal. There should be an interval of two hours after the meal. It is better to exercise at the same time every day, as this help to establish a habit pattern and maintain regularity. Regularity is one of the most important factors. In fact, irregular exercising is worse than not exercising at all. A few other points must be borne in mind before adopting aerobics:

Those who have not been exercising regularly must observe some age restrictions

It is essential to have a medical check - up and obtain your doctor's approval before adopting an exercise programmed
The effort that is put in should be gradually increased, so that excessive strain and fatigue are avoided. Start slowly at first, and gradually increase the effort in order to accommodate the programmed that helps to reach a higher level of physical fitness.
Most important of all is to develop a positive attitude about physical fitness. Once the body gets used to the movement and activity, exercising can become a Pleasure, rather than a boring routine. Those who have achieved dynamic fitness have experienced a sense of total well being and vitality that makes one happy just to be alive.