Aerobics is an effective physical exercise which is often done to music. The American College of Sports Medicine (ACSM) defines aerobic exercise as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.”
It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest and the example are walking, jogging, running, skipping, dancing, swimming, bicycling etc.
There are many evidences confirming that the changes, which occur due to the regular physical work, not only increase the functional capacity of organism, but also decrease the risk of various diseases.
In order to promote and maintain health, the American College of Sports Medicine (ACSM) recommends a minimum of 30 minutes of moderate intensity aerobic physical activity five days a week or a minimum of 20 minutes of vigorous intensity aerobic physical activity three days a week.
The most recent recommendation from the American College of Sports Medicine (ACSM) & American Heart Association (AHA) suggests promoting and maintaining health.
Adult aged 18-65 years need moderate intensity exercise 30 minutes a day 5 days a week.
Physical inactivity and poor physical fitness are associated with several health problems, such as cardiovascular diseases, metabolic disorders (e.g. overweight, obesity, diabetes), musculoskeletal disorders, pulmonary diseases, cancer, psychological problems etc. and so on.
Women lifestyle has changed
Since 1968 women lifestyle has changed in many ways. Many more women now work outside the homes. A female has to go through different psycho-physiological changes resulting in hormonal issues.
All this type of stress causes an imbalance of parasympathetic and sympathetic nervous system due to disturbances of homeostatic mechanisms in the body.
Here comes the role of aerobic dance training which not only improves the physical but mental stress as well as establishing equilibrium between sympathetic and parasympathetic components.
The Global Burden of Disease study estimates that 52% of CVD deaths occur below the age of 70 years. The contributing factors for the growing burden of CVDs are increasing prevalence of cardiovascular risk factors especially hypertension, dyslipidemia, diabetes, overweight or obesity, physical inactivity and tobacco use.
At one end of the spectrum are young individuals without atherosclerotic disease who have not yet been sufficiently exposed to the lifestyle and environmental factors responsible for this disease and its complications.
Then, there are an increasing number of individuals who develop asymptomatic atherosclerosis as a consequence of their exposure to smoking, an unhealthy diet and sedentary life-style, which result in obesity, hypertension, dyslipidemia, diabetes and other risk factors for atherosclerosis and its complications.
Physical activity has been proved to be effective in reducing cardiovascular risk factors in asymptomatic, special and diseased population.
For many students, college is a time of chronic stress, and students with greater perceived stress are more susceptible to headaches, sleep disturbances, and illnesses, such as the common cold.
It is important for college students to establish a method for coping with chronic stress, and many students are enrolling in Yoga classes to reduce stress and experience relaxation.
Yoga is an ancient discipline designed to bring balance and health to the physical, mental, emotional, and spiritual dimensions of the individual.
Yoga and Aerobics
Regular practice of both specific yoga and aerobics program showed clinical improvement in vital parameters like Heart rate, Respiratory rate, Systolic blood pressure, but specific yoga was statistically more significant when compared to aerobics program.
Where as in vital parameters like Diastolic blood pressure and Temperature, Specific yoga program and aerobics program both were clinically and statistically significant.
Yoga” is practiced in India and all over world for over thousands of years. Due to its increased awareness in health and natural remedies, yogic techniques (including “asanas” and “pranayama”) are gaining importance and receiving worldwide acceptance. Pranayama, meaning ‘breath control’, is an ancient technique involving slow and rhythmic breathing. Asana means a steady and pleasant posture of the body.
Easy Pose — Sukhasana — to Relieve Stress
Sit cross-legged on a yoga mat with your hands on your knees, palms up. Keep your spine as straight as you can. Push the bones you’re sitting on down into the floor — your “sit bones” in yoga-speak. Close your eyes and inhale.
Cat-Cow to Awaken the Spine and Ease Back Pain
Get on your mat on all fours with your hands directly below your shoulders and your knees directly below your hips. Distribute your weight equally between your hands and spread your fingers wide. Inhale and round your back, arching it up as you lower your chin to your chest; feel the stretch from your neck to your tailbone, like a cat. As you exhale, lower your back down all the way to a scoop shape as you lift your head, and tilt it back.
Tree Pose — Vrksasana — to Improve Your Balance
Start by standing straight for this pose. Bring your hands together in the prayer position and lift them over your head. Balance on your right leg. Bend your left knee out to the left side and press your left foot to the inner thigh of your right leg. Hold for 30 seconds. Switch legs and repeat.
Downward-Facing Dog — Adho Mukha Svanasana — to Enhance Flexibility
In Downward-Facing Dog, your body forms an inverted V-shape. Start by placing both hands on the mat in front of you, palms down; your hands should be slightly in front of your shoulders. Place your knees on the ground directly under your hips. Exhale as you lift your knees off the ground and lift your buttocks and hips toward the ceiling. Push the top of your thighs back and stretch your heels down toward the floor. Keep your head down between your upper arms and in line with them, not hanging down. If you notice your lower back rounding, try bending your knees to help lengthen your back.
Child’s Pose — Balasana — to Help You Relax and Unwind
From Downward-Facing Dog, simply bend your knees and lower your butt to your heels as you bring your chest toward the floor over your knees. Lower your shoulders and head to the floor. Place your arms along your sides, palms down, or you can support your head by folding your arms under your forehead. Breathe and relax for as long as you need to.
Baby Pigeon Pose to Open Up Your Hips
From all fours, move your right knee forward between your hands. As though you were doing a lunge, slowly straighten your left leg behind you, keeping the knee and top of the foot on the floor. Now rotate the right knee toward the right wrist and bring it down to the floor with your right calf flat on the floor and your right foot resting under your left groin. Lower your upper body over the bent leg, either all the way to the floor or resting on your elbows. Slowly inhale and exhale five times. Before you change sides, push back on your left leg to stretch the calf muscles. Repeat with your left leg bent and right leg extended.
Mountain Pose — Tadasana — to Improve Your Posture
Stand still, with your chest open and broad and your hands at your sides, and feel your feet on the floor and the sensations in your legs and back. Then analyze your posture in front of a mirror. This pose will show if you have any imbalances in your shoulders and give you clues about what you need to work on. If one pencil is very turned in, so is your shoulder.
Legs-up-the-Wall Pose — Viparita Karani — to Restore and Revitalize
This is a great ending pose for beginners and those experienced at yoga alike. Lie on the floor with your butt right up against a wall. “Walk” your legs straight up the wall so that your body is in an L shape with your torso flat on the floor and perpendicular to the wall. You may want to place a rolled-up blanket under your lower back for support; keep your elbows out to the sides on the floor for additional support. Flex toes to feel a stretch in the backs of your legs. Breathe deeply and hold the position for as long as you like. To release, bring your knees to your chest and roll over to your side.