The word ‘aerobics’ is a fairly new and certainly fashionable one. But the kind of exercise it encompasses are nothing new at all.
The term ‘aerobics’ was originally coined by a fitness expert called Dr. Kenneth Cooper of the U.S.A.
Aerobic exercise simply means exercising with air, or rather oxygen. It means increasing the body’s demand, or more, specifically, the demand of the heart and lungs for oxygen.
There are many different methods which come under the term aerobics. These include jogging, cycling, skipping, swimming, dancercise and even brisk walking, climbing stairs or walking uphill.
The objective of aerobics, according to Dr. Kenneth Cooper is to improve those organs, and systems (heart, lung and blood vessels) involved in the body’s processing of oxygen. Aerobic benefit is obtained by raising one’s heart rate to the Target Heart Rate Zone (between 120 and 160 depending on age) and maintaining it there for a period of 20 to 25 minutes. To find your Target Heart Rate Zone : Deduct your age in completed years from 220. This gives the maximum pulse rate allowed for any exercise for you. Now between 70% to 85% of this is your training zone. Suppose you are 40 years old, so 220-40, that is 180, is the upper limit to which your pulse may go during an exercise. 70% to 85% of this, that is, a pulse rate of 126 to 153 is your training zone.
As far as the advantages of aerobics are concerned, there are lots of controversies. Jogging has been a topic of heated controversies among the medical fraternity. The number of proponents is equally matched by opponents. Proponents say ‘that aerobics help to burn glucose fully in the presence of increased oxygen intake, thereby lactic acid and pyruvic acid, the main culprits of causing stress, strain and fatigue, do not accumulate in muscles, as compared to an aerobics exercises where oxygen intake is inadequate.
The overall result is therefore physical fitness, sense of well-being and increased quality of life. On the other hand, Late James Fix, the high priest of jogging and the author of ‘The Complete Book of Running’ – the Bible of joggers the world over, unwittingly did the greatest disservice to his favourite cause and preaching by dropping dead at the end of the jog. Says Dr. Kenneth Cooper, Father of Modern Aerobics: ‘The most advantageous and best form of aerobic exercise, especially for the obese person, is brisk walking undertaken regularly.
A Word of Caution : If you are seeking fitness through aerobics it is clear, that most of you will not be in top physical shape before starting the aerobics programme. The best rule is if you have never played any games or have never exercised or are not used to strenuous work, have yourself checked by a doctor. Even if you are used to all those things, but are over thirty, still do the check-up. If you are over 40, or very fat, or have a history of diabetes or heart disease, high blood pressure in the near relation, please consult a cardiologist and insist on ECG examination and necessary blood tests. It would be dangerous to start exercising without proper check- up.
Is aerobics a treatment for obesity?
No. Aerobics is not a treatment for obesity. According to an expert an aerobics presently running aerobic dance classes in Bombay, “An aerobic programme is designed to meet the fitness needs. However obesity is a medical problem which needs to be treated with controlled diet and physical exercises. Persons who are overweight, have heart problem, or have high or low blood pressure should consult a physician.”
The intention behind aerobic exercises is to promote physical fitness in an individual irrespective of weight. Aerobics is one of the recreational sports increasingly recognized world-wide as being most effective for keeping physically fit and exercising the most important organ of the body, the heart. Obesity (excess fat) on the other hand, requires the treatment, assistance and guidance of a qualified doctor. Sensible eating and mild to moderate physical activity contributes towards making a scientific and medically oriented weight loss programme a success and helps in maintaining ideal low weight, once the desired weight has been reached. It is not advisable to try to shed off those extra kilos with aerobic dancing”.
These fashionable workout may provide a good cardiovascular endurance but in the obese person can cause damage to the back, ankle or knee joints as the excess weight is extremely stressful to the body. Just think of the excess weight causing shocks to your body, all your bones, and internal organs for a period ranging from 15 minutes to an hour. If you are too much ‘in’ for physical fitness try brisk walking. This is as effective and less stressful than aerobic dancing or jogging.