A-Z Aerobics - Creative Thinking Activity, Aerobics For The Brain

Aerobics or Strength Training: Which is Better?

2007-11-27T19:09:00.001-08:00

Which is better? Aerobic training (long distance running, stints on the Stairmaster) or anaerobic training (weight training & short intense conditioning work)

I've been asked this question hundreds if not thousands of times. First I'll give what I think is best and then I will talk about whether what I think is best even matters.

I my own professional opinion and from my experiences I believe a combination of strength training exercises (with free weights, machines, or bodyweight) and high intensity anaerobic exercise (e.g. Sprinting, running up hills, or stairs etc... have yielded the best results for me and the people I've worked with. I'll take it a step further by just looking at what the elite athletes do. The first thing that comes to my mind when it comes to ideal body composition (low body fat levels) and weight loss are long distance runners and sprinters. Marathoners run and workout for what seems like forever. One hour runs 4 to 6 times a week are the norm for many of them. Combine that with strength training (which many won't do because they're too tired and over trained from running) and you're working out almost everyday. Sprinters on the other hand use short intense workouts to build their speed. Many sprint 2 to 4 times a week for about 30-45 minutes and strength train 2-4x a week for about 30-45 minutes. Many times it looks as if they're not even training hard because they rest a while between their sprint sets.

With out getting too far into the details of the workouts of sprinters and marathoners I'll say this: The sprinters get far more in return for what amounts to less time spent working out. Just take a look at an elite marathoner (they look stringy and many times weak and sickly). Now look over at an elite sprinter and they look like an Adonis (It all boils down to what their training offers them. Long distance running will improve your aerobic endurance but at the cost of you overtraining, possibly having more colds, less muscle, you not looking and feeling your best and also leaving less time to do other things you might like. Sprinting and strength training will not give you the endurance to run 2 hours but you will look better, have more muscle, less fat, have more time to do other things. So I guess it's safe to say that I think strength training and anaerobic work wins in my book. Absolutely! Now does what I believe really matter when it comes to finding what works best for you?
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Here's a true story:

I had a client a few years ago that loved to run. When I made my pitch to try and get her to do sprints and strength training she rebelled. She really had no interest in strength training and she truly loved to run as it made her feel like a million bucks. How could I fight that? World famous holistic healer Paul Chek once told me in a seminar that the best exercise is the one you will do and like to do consistently. Ultimately you need to do what works for you and what you like doing. If you do a workout program that you dread many times you'll just stop doing it and sometimes you may even get hurt. So, for those who love to run: I've got nothing but love for you. Have fun, be consistent and keep it up.
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For over 12 years Virgil has helped numerous people from all walks of life reach their strength & health related goals. His career highlights include working as a strength & conditioning/baseball coach for the New York Mets Instructional Baseball Academy, serving as an assistant with the WNBA New York Liberty's strength & conditioning staff and creating the Ultimate Stair Exercises DVD set http://www.StairExercises.com which has sold in 6 countries. Currently Virgil continues to teach, train clients and is releasing a new DVD series entitled GetFit Anywhere http://www.GetFitAnywhere.net

Aerobics - Let Me See You Sweat

2007-11-27T19:07:00.005-08:00

Don't you remember, it was the 80s and lots of people were doing it. Even those that weren't doing it, were talking about doing it. There were shows all over television. These people were standing in formation, wearing leotards and leg warmers. They were doing what looked like exercise, but this wasn't called exercise, it was called aerobics. It looked like a combination of dance and exercise. But what was this new form of sweating?

The age of aerobics can be credited to Dr. Kenneth Cooper. Dr. Cooper was an exercise physiologist for the US Air Force and he couldn't understand how some people, who seemed in great physical condition, were not able to perform at a high level when they were swimming, long distance running and bicycling. He began testing people's performance, using a bicycle ergometer and focusing on the human body's ability to utilize oxygen. In 1969, Dr. Cooper published a book called Aerobics, which documented what he had learned through his testing.
Tip! I do not know how to tell you just exactly how much I love working out at my aerobics center.

The word aerobic means, with oxygen. Aerobics are supposed to increase the amount of oxygen in the blood and then have this blood flow to the muscles. Aerobic exercise can produce many benefits; it burns calories and increases the body's metabolism, both of which help in losing weight. Those people that went through Dr. Cooper's testing, discovered even more benefits of aerobic exercise. These included; toning muscles all over the body, making the heart muscle stronger, improving the respiratory muscles and increasing the number of red blood cells in the body. Regular aerobics can also help reduce cardiovascular problems.

The 1980s saw the television air waves and media in general flock to the aerobic craze. Hollywood stars were knocking each other over, in their quest to be the next star with an aerobic video on the market. Funny thing is, none of these stars were widely known in the exercise industry, until aerobics came around. I guess that maybe the inside joke of the aerobics era was that so many people purchased videos from people who weren't even experts in the field of aerobics. Maybe that's what star power is all about, being able to sell a product that you have very little knowledge of.
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Even though aerobics was an overwhelming success, it had its doubters. Many felt that aerobics wasn't a balanced exercise program. This was mainly due to the fact that aerobics didn't require the use of weights. Light weights could be added to the aerobic exercise, but not the kind that would build muscle strength. Many people saw this as a flaw in the aerobic program. The problem with this specific complaint is that Dr. Cooper never set out to build up the body mass of the individual. His main concern was to see if the body could perform at a higher level, by increasing its oxygen intake.

The 90s saw a decrease in the star power of aerobics and brought more professionalism to the industry. Organizations like Aerobics and Fitness Association of America created certification programs for instructors. Aerobic athletes also competed in national and international competitions.

Michael Russell Your Independent guide to Aerobics

Aerobics For Fat Loss

2007-11-27T19:07:00.004-08:00

If you want to lose body fat, you need to burn more calories then you take in, in other words you need to create a calorie deficit. There are two ways of achieving this: reduce your calorie intake or increase how much calories you burn through exercise. The best way is actually to use both methods so your results can remain more permanent. Unlike what most people think, it is always better to eat more and exercise more rather than starving yourself. Starvation slows down the metabolism and actually burns fewer calories. Exercise increases the metabolism and helps to burn much more fat.

Aerobics really means "with oxygen," because it takes oxygen for fat to be burned and for oxygen to be used, the aerobic exercise must be held for an extended period of time. Aerobics is a cardiovascular activity, which is why most people refer it to cardio.

There are different intensity levels when doing aerobics. Lots of people are convinced that low intensity exercises are the ultimate way to losing fat. When doing low intensity aerobics, the body tends to use the body's fat as energy whereas when doing high intensity aerobics, the body uses carbohydrates for its energy needs. But if this were the case then everyone would be sleeping twelve hours a day to burn fat. Sleeping is a very low intensity activity, but it barely burns any calories. Overall at the end of the day you don't burn enough calories to really affect fat loss. At high intensity aerobics, such as sprinting, the body uses carbs as the primary fuel source for energy, but it also burns a lot more calories and helps by actually increasing the metabolism.

The duration of aerobic exercise is very important, the longer you maintain the work out, the more calories you'll burn and in the end the more fat you'll lose. The best way for effective fat loss is using a combination of low intensity and high intensity exercises. Low intensity exercises should last from 30 to 45 minutes and work best first thing in the morning on an empty stomach. High intensity exercises should last as long as you can but no more than 30 minutes, but an hour or two after a meal which contains carbs would be best to give you the energy needed to finish the work out.

Depending on your goals, you should always do three aerobic exercises per week as a minimum. Its part of a healthy lifestyle that will help you in the long run and also keep your body fat low. Most cardiovascular exercise equipment these days have a heart rate monitor that you attach onto a finger and also track the number of calories you're burning. Everyone's heart rate is different because of their height, weight and age. So the number of calories shown on the screen isn't always accurate. As a guide line it is important to remember that if you're breathing heavier than normal then you're generally in your target zone, but should not be breathing too heavily in a way that you wouldn't be able to speak a full sentence. With these guidelines you should be burning those extra fats in no time.
Tip! It is now time to change your viewpoint in life and go on a different level. After you have experienced all the styles of yoga, try the nude aerobics yoga and have that nice feel.

Michael Russell Your Independent guide to Aerobics.

Summer Aerobics Can Be a Killer

2007-11-27T19:07:00.003-08:00

Your body is a constantly at work heat pump. Aerobic exercises like running can produce body heat at a rate ten to twenty times faster than while resting.

Your body regulates its core temperature by attempting to transfer excess heat to the surrounding air. The human body is not always efficient at accomplishing heat transfer so some awareness and management are necessary to prevent heat-related injury.

Researchers have learned that aerobic exercise in air temperatures as low as 65 degrees F can increase your body's core temperature. Your heart rate increases as your body's core temperature increases. Blood moves away from muscle toward the surface of the skin. The depletion rate of body water from sweating increases. This combination decreases your ability to perform and increases your probability of heat injury.

Air temperatures of 88 degrees F and higher stress the body's heat transfer mechanism to the limit, and if left unmanaged, exercise in these conditions can raise your core temperature to a dangerous level. Heat cramps are the mildest and most common form of heat related injury.

Core body temperatures at 106 degrees F are a life-threatening medical emergency. At excessive core temperatures you can suffer heatstroke, when the sweating mechanism shuts down and the skin gets hot and dry. Fever thermometers are not standard exercise gear but it's not a bad idea to occasionally bring one along and check your core temperature immediately after completing an exercise session. You can learn if you have to be more aggressive about managing your body temperature.
Tip! Nude aerobics yoga may imply something not applicable to some culture and society. There are some places that might not respect that kind of practice.

Sweating is the body's most important heat transfer mechanism. Any condition that slows or blocks the transfer of heat from the body by evaporation causes heat storage, which results in an increase in body temperature. Light weight, loose fitting clothing is the best way to handle this. Performance fabrics like Coolmax wick moisture away from the skin while allowing air to pass through.

Relative humidity also directly affects evaporative cooling. At 100% relative humidity the air is completely saturated with moisture. Sweat does not evaporate and no cooling effect takes place. Consequently, the body's core temperature rises, which triggers even more sweating. The net effect is an even more rapid loss of body water... the sure recipe for dehydration and potentially serious problems.

According to U.S. Army physical training manuals plain water is the best replacement fluid to use to prevent dehydration. Fluids with high sugar content slow the absorption of water from the stomach and should be avoided.

To prevent heat injuries, the following hydration guidelines should be used:
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Drink 13 to 20 ounces of cool water at least 30 minutes before exercise. Drink 3 to 6 ounces at 15 to 30 minute intervals during exercise. Drink to satisfy your thirst, and then some, after exercise.

Cool water between 45 to 55 degrees F is absorbed more quickly.

You do not have to work as hard in high temperatures to achieve a training effect. Increased temperatures and humidity cause increased heart rates. Consequently, it takes much less effort to elevate the heart rate into the training zone, but the training effect is the same. These facts underscore the need to monitor both your body temperature and your heart rate when running or performing other aerobic exercises during the summer and in hot climates.

(c) 2006 by Peter Somerville. Peter is a former military officer, attorney, writer, and the creator of The Paratrooper's Guide To Fitness and Weight Loss. Now anybody can take advantage of the world's most carefully researched and successful physical fitness and weight loss training program at http://lean-and-mean.net

Aerobics DVD - Insider Tips

2007-11-27T19:07:00.002-08:00

I bought my first aerobics DVD 3 years ago, and have not used it since. I don't remember what it was named - I have since misplaced it somewhere in the back deferral of my home, and have not seen it in months, but I do remember some things about it. It was bright pink, and had some smile guy in spandex and big hair on the cover, recounting you to get thin. I idea that the aerobic DVD would actuate me to get my rear in shape, but it was not to be. Instead, my brand new aerobic DVD just decided to sit in the corner, gathering dust spell I sat on the sofa, growth fatter and less in form.

My s workout picture was a measure aerobics DVD, but it do no better. I think I did try that particular aerobic DVD a couple of modern world, but to no service. I just felt so silly sitting there at home, ripple on with a socio-economical class on film who were not flush in the room with me, pretending that I was make something that was not completely pathetic. I just could not make it a part of my modus operandi. I had originally planned to set out each day with the aerobic DVD and a shower, but when I would get out of bed in the morning, it was the fillet point thing that I wanted to do.

I have had triplet of four aerobic DVDs since then and, to be honest with you, none of them have made the fast one at all. It merely is not that fun to do aerobics by yourself in the life room, observance your aerobic DVD on the television. Nothing really happened to get me in shape from watching the aerobic DVD. Eventually, I had to do what I had been dreading all on; I had to join a gym.

Onetime I get down to get my workout from aerobics social socio-economic class and not an aerobic DVD, it of a sudden get so much easier to stick with the program. The classes got me out of my house, and the people in them were so encouraging, that I just could not aid myself. Almost like a shot, I was aquiline on pickings physical exercise socio-economic class to get in shape. It was like you could not get me away from them. Meanwhile, every aerobic DVD I have ever owned quietly gathers dust in the house of a newer, fitter me.
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Jay Moncliff is the founder of http://aerobic.w3portal.info a website specialized on Aerobic, resources and articles. More info at: aerobic.

The Right Apparel For Your Aerobics Workouts

2007-11-27T19:07:00.001-08:00

Aerobics Wear, Apparel, Shoes

If you enjoy workout out and do aerobics on a regular basis, did you know that the wrong aerobics wear can negatively affect your workout? Yes, that is true. Aerobic wear is an essential part of the aerobic workout, and when the wrong attire is worn, you begin to feel discomfort, where the end result is often irritation which is then wrongly directed at the aerobics activity, and it is a vicious circle.

So what do you look for? When you are shopping for the right clothing to wear for your aerobics workout, it is crucial to get clothing that fits loosely and will allow for free airflow. Do not choose tight-fitting garments, regardless of what you perceive the current fashion craze to be. With tight-fitting aerobics wear, your range of motion and movements will be restricted, which will render the exercise much less effective than it could be.

Do you need "special clothes"? Not at all. Many people prefer to just put on a sweat suit and go to the exercise class. This type of aerobics wear is usually lightweight, loose fitting, and made from breathable material. But if you feel that you need to look a bit more stylish as you leave the house for your aerobics class, you have a wide variety of aerobic wear to add some flair to your workout.

The appropriate kind of active wear in available in many different styles and sizes, and also many designs in almost every color of the rainbow. I suggest visiting a major sporting good store which will allow you to browse their aisles and racks of aerobic wear that might catch your eye. You can usually choose from many things to expand your workout wardrobe, including shorts, shirts, sweatpants, tanktops, and shoes. Just remember that you want these to fit comfortably, loosely, and made from material that permits free airflow.
Tip! Some can't even carry out yoga with their clothes on. If this is the case, a lot of people will be intimidated or perhaps be interested in doing nude aerobics yoga.

If you are a very common size, you could shop on the Internet, since that will allow you to view many options from many vendors. Sometimes these online vendors will have "buy 1 get 1 free" specials, and perhaps free shipping as well. If you wish to conserve gas and shop from home online, that is not a bad decision.

Articles can be bought separately as individual garments, or can also be available as a combination in two or three piece outfits. Purchasing pieces individually allows you to mix and match your most complimentary colors, but if you are lacking in fashion coordination skills, then perhaps a combo purchase is best for you. Aerobic wear "sets" usually have tops and matched bottoms, and even sometimes a matching lightweight jacket. If you also get some articles in neutral colors, this will periodically allow you to add new items of aerobic wear as older articles wear out or get torn.

Don't forget about the shoes, which are critically important. Good and proper aerobic shoes should not be tight but should fit comfortably. The type of shoe you get is determined by the type of exercises that comprise your regular routine. You may think that the price of aerobic shoes is a bit steep, but consider the price of suffering from sore feet if you wear the wrong type of shoes.
Tip! The arm movements that you see some 'power-walkers' doing, as well as the complicated patterns in 'aerobics' classes at the gym are doing nothing to speed up weight loss. Arm swinging can improve your circulation and keep your mind occupied, but is not necessary, and certainly is no substitute for a good leg workout.

What you decide to wear when you are exercising does not have to be dull or drab, but there is also no reason that it needs to cost a small fortune. In just one afternoon of informed shopping, you should be able to put together a very stylish and yet economical aerobic wear wardrobe that will be very adequate for your goal to be fit, trim, and healthy.

Jon Arnold is an author and computer engineer who maintains various web sites to provide tips and information on a variety of topics. More info on this topic can be found at his Aerobics site at http://www.jag-info-resources.com/aerobics/