Aerobics

Aerobics for kids:-

Basic aerobics steps:-

Similar to dance aerobics, step aerobics routines are designed around 32-beat segments that are divided into four-, eight- or 16-count moves. For example, a 32-beat segment can include eight counts right basic, eight counts right V-steps, eight counts turn step and eight counts knee repeater. Many instructors construct routines with 32 counts on the right lead -- stepping with the right leg first -- and then repeat the same 32-count segment on the left lead.

Aerobics safety steps:-

Use the step bench on an even surface and wear quality cross-training shoes. Start with the step on the lowest level until you are comfortable with stepping and your fitness improves. As you step, place your foot entirely on the bench. Never use music that is faster than 128-beats a minute to avoid tripping. Always start a step aerobic workout with a 10-minute warmup designed to gradually increase heart rate and loosen the muscles. Many instructors warm up by practicing the basic steps they plan to cover in the full workout.

Very first basic steps of aerobics:-

The basic step is the easiest and often the first move taught in a step class. Moving with the beat of the music, perform a right basic step by stepping up on the bench with your right foot, then the left foot. Step down with the right foot, followed by the left foot. A single basic step uses four counts -- up right, up left, down right, down left -- and is often done in two sets to make eight counts. Perform eight counts and switch to the left basic. To make the lead foot change, step off the bench with your right foot, tap your left foot on the floor and immediately step on the bench with the left foot, doing left basics for eight counts. Allow your arms to move in a way that is comfortable. You can increase the intensity of the basic step by lifting your arms overhead as you step up and lowering them as you step down.

Step -V for kids:-

The V-step is similar to the basic step making it ideal for the beginner. The feet move up and down on the step the same as in a basic. The difference is that when you step up on the bench, you place your right foot on the right side of the bench and the left one on the left side. Return to a regular stance when you step on the floor. The move makes a "V" with wide feet on the bench and narrow feet on the floor. Similar to the basic, you can switch your lead leg by tapping your toe on the floor then immediately stepping up with the new lead. Some instructors teach alternating V-steps in which you alternate between the right and left lead on every step up. Arm movements follow the feet and can be done low to the side, shoulder level or above the head for more intensity. For example, step up on the bench with your right foot, placing your right arm out from your side about 12 inches. Repeat with the left foot and arm. Step down with your right foot, pushing your right arm down near your leg, and repeating on the left. A single V-step uses four counts and is often perform twice for eight counts.

Best step called turn step:-

Turn step is a fun and easy move similar to an alternating V-step. The difference is that you let your body turn with the step. Step on the bench with your right foot, then your left foot. Turn your body to the right, stepping down to the side of the bench on your right foot. Tap the floor with your left foot, then step on the bench with the left foot then the right foot. Turn your body to the left, as you step off the bench with the right foot. Swing your right arm out to the side on the right lead, and the left arm on the left lead. Doing a turn step in both directions uses eight counts. You can do a single four-count turn step to change the lead leg.

Repeater for knees:- 

Although a little more challenging, the knee repeater is a common move in all levels of step classes. Start by stepping on the bench with your right foot. Do three quick knee lifts with the left knee, tapping the floor with the left toe between each knee lift. After the third knee lift, step on the floor with the left foot, then the right foot. You can repeat again on the right foot by tapping the right toe and immediately stepping back on the bench. Or, after your knee repeater, step down on the right foot and step up on the left foot to lift the right knee. A single knee repeater uses eight counts.

Best routone for bignners:-

Once you know the steps and counts, you can put them together in any 32-count combination: Routine 1: 2 Right Basic 8 counts 2 Right V-Step 8 Counts 2 Turnstep 8 Count 1 Right Knee Repeater Switch to the left lead and repeat. Routine 2: 2 Right Basic 8 counts 2 Knee Repeaters 16 counts 1 Right V-Step 4 counts 1 Right Turnstep 4 counts With the one turnstep, you automatically change to the opposite lead so you can repeat the above routine on the other side. Routine 3: 1 Right Knee repeater 8 counts 1 Right Turnstep 4 counts 1 Left Basic 4 counts 1 Left Knee Repeater 8  counts 1 Left Turnstep 4 counts 1 Right Basic 4 counts Routine 3 includes both the right and left leads.

EASY STEPS TO REDUCE UR BELLY:-

1.Running:-Running is the most primal way to exercise the whole body. The core is stimulated throughout the duration of exercise due to the balancing act during the strike of each leg. This works out every part of the body! Tell me, have you ever seen a pot bellied runner? Bear in mind to gradually build up duration and intensity.

2.Swimming:-Water provides a natural resistance to the whole body while moving ahead or treading. Hence swimming is an excellent complete body workout. It is especially beneficial for overweight or old people, as there is no impact of joints with the ground like when running and walking. This exercise leads to increased rate of metabolism and the body continues to burn calories even while at rest.

3.Walking:-We all walk everyday but still we do not have a trim waistline. Why? It is because we tend not to spend more than 10 minutes while walking. It is easy on the joints and can be used as a preface to running. Walking can be quite enjoyable as you will get enough time to take delight in your surrounding nature while still on the move. This is the simplest of aerobic exercise at home for stomach.

4.cycling:-This website already boasts of a number of articles on the benefits of cycling. Apart from the benefits of commuting and saving precious fuel, it is an excellent fat burning exercise. Again, it is gentle on the joints and promotes a continued expenditure of calories.

5.weight training:-Hit the gym. It is as simple as that. Lifting weights and moving them in a controlled fashion not only helps in sculpting the body but also helps in increasing the metabolism. Weight training is the only type of aerobic exercise which promotes the highest rate of calorie burning even at rest. A word of caution: build up stamina gradually under the guidance of a professional trainer.

Home Aerobic Exercises & Steps:-

 1. Start the exercise with a 10 minute warm up session. Warming up is nothing but walking or jogging forward and backward in a fast pace. 

2. You will then continue with stretch exercises where you spread your up, down, right, left, forward, backwards with the synchronising leg movements.

 3. You will take a break with toning exercises that requires bending hips, thighs and knees. Place a chair and squat as if you were sitting on chair and then get back to the standing position. Doing semi squats like these until count 12 will tone your hip muscles and condition your lower body.

 4. You will then get back to aerobic exercises with cardio vascular workouts, either it can be running on the thread mill or dancing at a fast pace. During the exercise you feel your heart beating fast and feel like drinking a bottle of water.

 5. Another toning aerobic steps can be break to you. Start with easy squats (simple bending), crunches and stretching exercises that can relax your heart beats. To calm your body and mind, you will require deep breathing and meditation. Sit for a while and peacefully meditate for a few minutes and you will be done with your day's workout. These fitness tips have helped many homemakers in improving their general health, anti aging and also weight loss. Follow the home aerobic exercise correctly and enjoy the privacy of working out.

Calories:-

Calories--they're everywhere. We hear about them constantly. We know we need to reduce our intake of calories, but what exactly is a calorie?

In the most technical terms, a calorie is a unit of heat required to raise the temperature of 1 kilogram of water 1 degree Celsius at a specified temperature.

NOTE: We were recently contacted by a visitor who advised that our definition of calorie differs from that provided on other sites. The simple truth is that our definition is of a "large calorie" which is the type used to determine the calorie counts in foods. A "small calorie" is defined as a unit of heat required to raise the temperature of 1 gram of water 1 degree Celsius. A "small calorie" is the type of calorie used in chemistry and physics.  It takes 1000 small calories to equal a "large calorie" or "food calorie." As far as your diet goes, a "large calorie" or the definition provided above this note is the one you should be concerned with. We hope that clears up the confusion.  Thanks to R.J. of Chicago, Illinois for putting us on notice!

Well, that isn't terribly enlightening. Perhaps it is easier to understand a calorie in less technical terms. Every food contains calories. Almost every liquid we consume contains calories with the exception of water, coffee, tea, and diet soft drinks.

A gram of fat contains approximately 9 calories. A gram of carbohydrate or protein contains approximately 4 calories. Of course, some carbohydrates may be slightly higher or lower. But the 4-calorie rule is a good base.

A pound of body fat contains approximately 3,500 calories. By reducing calorie intake (what you eat every day) by 500 calories per day, you will lose one pound per week. If you work out and burn an additional 500 calories each day, you will lose two pounds each week.

Counting calories is important when using most diets. Carefully review your diet to see if you need to "count calories." If you do, don't forget to include caloried drinks, condiments, and those little breath mints. After all, adding 500 calories a week in little "extras" will reduce your weight loss by 1/7-pound per week. That doesn't sound like much, but if you need to lose a lot of weight, you'll start adding up extra dieting days quickly.

Calorie counts can be found on the labels of most prepacked foods. We have also provided calorie tables for some popular foods including fast foods.

Juices:-

Juice diets aren't really diets at all. They are fasts. Juice fasts typically claim to improve your metabolism, detoxify your body, and increase energy.

Juice fasts consist of vegetable and fruit juices, some diluted with distilled water. All foods are forbidden except the juices. The fast typically lasts for one to five days, although some juice proponents have had people on juice fasts for thirty days or more.

Short term juice fasts cause weight loss due to their low caloric intake. However, much of the weight loss is water weight which is quickly regained after ending the fast. Note that most people using juice fasts aren't seeking weight loss, but are looking for rejuvenation, internal cleansing, and other benefits.

The downside of long-term juice diets and fasts is that their lack of protein, fats, and other nutrients actually cause lethargy, weakness, and even mental confusion.

If you are planning to use a juice fast or juice diet, be sure to speak with your physician before beginning the program.

Aerobic activity can help you:

1. Keep excess pounds at bay
   Combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off.
2. Increase your stamina
   Aerobic exercise may make you tired in the short term. But over the long term, you'll enjoy increased stamina and reduced fatigue.
3. Ward off viral illnesses
   Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.
4. Reduce your health risks
   Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.
5. Manage chronic conditions
   Aerobic exercise helps lower high blood pressure and control blood sugar. If you've had a heart attack, aerobic exercise helps prevent subsequent attacks.
6. Strengthen your heart
   A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
7. Keep your arteries clear
   Aerobic exercise boosts your high-density lipoprotein (HDL or "good") cholesterol and lowers your low-density lipoprotein (LDL or "bad") cholesterol. The potential result? Less buildup of plaques in your arteries.
8. Boost your mood
   Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
9. Stay active and independent as you age
   Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults.
10. Live longer
    Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly.

More About Aerobics :

What is Aerobic exercise :

Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time. Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and short-distance running are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle. In most conditions, anaerobic exercise occurs simultaneously with aerobic exercises because the less efficient anaerobic metabolism must supplement the aerobic system due to energy demands that exceed the aerobic system's capacity

Read More