Aerobics
To stay healthy, exercise is necessary. Overall good health can be achieved through lots of ways including aerobic exercise.
The word aerobic means requiring the presence of air or needing oxygen. Aerobic exercise is defined as exercise that increases the need for oxygen. This kind of exercise utilizes large muscle groups in continuous and rhythmic movement. These muscles work to strengthen your cardiovascular system which includes your heart and lungs. When you exercise your muscles, they need more oxygen-rich blood which makes your heart beat faster to supply them. Aerobic exercise should be done for 20-30 minutes without stopping at a moderately intense level. You should do this exercise three to five days a week. The purpose is to help strength your heart and lungs but you need to do it at a steady pace. While working out, you should have a goal in mind. Many people choose to make their goal a target heart rate. The target heart rate is typically 60-80 percent your maximum heart. A simple way to estimate your maximum heart rate and a good target rate is to use this formula: 220 minus your age. Then find your target rate which is between 60 to 80 percent whatever your maximum heart rate was. All you have to do is multiply your maximum heart rate by the percent of intensity. Your maximum heart rate is 220 minus your age. Your target heart rate is found by multiplying your maximum heart rate but the percent of intensity. Here is a calculator to help you find your target heart rate.
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Put aerobics into two groups. Aerobic exercises and aerobic team sports.
Some activities that can be done alone include:
You can always choose to do those activities with a friend though! Your friend can help you achieve your goal by pushing you and holding you accountable. Here are some aerobic team sports that you can participate in:
Point Loma High School has teams for all these team sports that you can participate in. Check out the Teen Health Resources for more team sports. Cross Country is a team sport where you are scored based on the time results of your teammates. This sport is run on natural terrains rather than a track so it is like you are running "across the country." Cross Country is a great example of aerobic exercise. In this sport, first of all, you don't have to run alone because you are with a team. Second, you will want to train and run at least the three to five days needed for a healthy aerobic workout. Third, depending on the distances you choose to run, you will easily be in constant motion for 20-30 minutes.
In Point Loma, the high school, PLHS, has a thriving Cross Country team for both boys and girls. If you like running, it would be a great idea to consider joining the Point Loma Pointer's Cross Country team. Point Loma High School |
Images:
http://www.quickmedical.com/images/blog/aerobic-exercises.jpg
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http://syh.sweetwaterschools.org/files/2012/06/cross-country-logo.jpg
http://www.quickmedical.com/images/blog/aerobic-exercises.jpg
http://ginmillerfitness.com/wp-content/uploads/2012/04/calculate-target-heart-rate.jpg
http://syh.sweetwaterschools.org/files/2012/06/cross-country-logo.jpg