Aerobics - Ambhos

 

Lockdown, WFH, online classes left you lethargic, lackadaisical, grumpy, and unfit?! Aerobics can help you!!

Now, what is aerobics? Aerobics is an exercising method that makes you sweat a lot along with a high breathing rate. It is a cardio work-out focussing on all aspects of well-being. It increases the strength, stamina, and flexibility of the body. It can be performed with or without music depending upon personal choices.

Aerobics broadly has 5 levels:

1. Warm up- It steadily increases the breathing rate and heartbeat thus, preparing the body for the upcoming exercises. It usually lasts up to 10 minutes and may include shoulder rolls, knee bends, or marching while slowly increasing its intensity.

2. Cardiovascular activities- These are running, jogging, squat jumps, kickboxing, skipping a rope- activities that further elevate the heart activity and burn a lot of calories. It lasts from 25 to 30 minutes.

3.Muscular strengthening activities- These include planks, squats, lunges, weight-lifting, sit-ups. It focuses primarily on increasing muscle mass and strength. Its recommended range is 5 to 8 minutes.

4. Stretching and flexibility activities- The emphasis of these activities is providing higher flexibility to the muscles. Pilates, yoga poses fall under this category. This level is roughly rounded off in 5 to 8 minutes.

5. Cooldown- It is often ignored but it plays a crucial role. After exercising, this is supposed to slowly allow the heart to come back at its normal pace. It prevents the common blood pooling sensation after the workout. It includes light jogging or some yoga poses or basically activities of lower intensity. It is done for 5 to 8 minutes.

Benefits:

1. It helps in losing unwanted body fat.

2. Increases body strength and muscle mass.

3. It promotes better cardiac health.

4. It reduces the risk of Cancer.

5. It maintains insulin and blood pressure levels.

6. It is known to boost your reduce anxiety and increase your life-span.

Just a word of caution:

1. Do not force yourself into it. Start steadily and gradually increase the intensity and time span.

2. Eating 30 minutes before and after a workout is recommended.

3. Consult a doctor in case of any inconvenience or if you are unsure of any exercises.

4. Senior citizens, pregnant women should do it only after the recommendation of their doctors.

With a lot of variations, aerobics has at least something to offer to everyone - from water aerobics to dancing to the beat of your favorite song to peaceful yoga postures. Choose your ticket to a healthy self!!