History of Airobics

HISTORY OF AIROBICS
In the 1960’s, Dr. Kenneth Cooper, a

physiologist searched for an effective and
easy way of keeping healthy. His hard work
resulted in the various ways of flexing
muscles and burning calories to maintain
body fitness. He named his findings
AEROBICS. Since he was an employee of the
Air Force, Dr. Cooper’s discovery was
initially meant to keep the astronauts in good
shape.
Since he was an employee of the Air Force,
Dr. Cooper’s discovery was initially meant to
keep the astronauts in good shape.
However, in 1968 Cooper broke the secret
when he wrote a book titled, ‘Aerobics’
detailing his simple methods of exercising.
Some of the aerobic exercises he mentioned in
the book included cycling, swimming,
walking, running and others.These exercises
increase the oxygen consumption in the body
that intensifies muscle activity and in the
process burn calories producing sweat.After
the book’s publication Cooper put it out for
sale and it was an instant non- fiction best
seller reaching a million sales.The release of
the book was during the technology
revolution that had led to increased
redundancy amongst Americans.It was that
time of cable technology when Americans
spent most of their freeon couches in front of
the screen and when video games were
enjoying their first touch.
RHYTHEMIC AEROBIC(DANCE)
Fitness programs now and in the future must
offer built-in cardiovascular conditioning,
variety, novelty, and change to meet the
physical, mental, and emotional needs of our
society. Aerobic dancing (dancing designed to
train and strengthen the heart, lungs, and
vascular system) is one of the first indoor
group Aerobic exercise programs designed to
improve cardiovascular endurance through
enjoyable and challenging activity. While
being creative and fun it a) strengthens heart
and lungs, b) tones skeletal muscles, and c)
provides mental and emotional release.
Aerobic dances have been choreographed to
contain predetermined percentages of a)
simple vigorous dance steps, b) stretches and
other movements to improve muscular
flexibility, and c) muscle toning movements.
Lesson schedules may also be designed to fit
the needs of the individual. (Seven dance
schedules are included.) (JB)
LOW IMPACT AEROBICS
Low-impact exercises can be adapted to suit
all levels of fitness, making them suitable for
a wide range of people. Any movement that is
gentle on the joints or can be performed in a
fluid motion is considered low impact. Some
common examples of low-impact exercises
include: Swimming. Cycling.Yoga
Elliptical cardio
Rowing
Benefits
Low-impact exercise is generally safer and
carries less risk of injury than high-impact
exercise. The gentle nature of low-impact
exercise makes it an excellent option for
individuals who are new to working out, as
well as athletes who are injured or in the
recovery process.
In addition, many low-impact exercises focus

on developing flexibility, which can be useful
for trainees whose goals are centred around
balance and stability rather than power.
Lastly, low-impact exercises can be used as a
form of active recovery that you can engage
in on your rest days without over-exerting
yourself.
When should you switch to low impact

exercise?
If you’ve suffered an injury or have come
down with an illness, low-impact exercise is
an excellent way to maintain your fitness and
get your body moving without putting too
much stress on your joints. You could also
consider low-impact exercise if you are new
to working out or are managing joint issues.
However, it’s important to remember that
high-impact exercise shouldn’t be feared. In
fact, many trainees find that the best results
come from using a combination of low- and
high-impact exercises. Low-impact exercises
can be used to improve posture, develop your
core and strengthen the muscles that support
your joints and prepare them for more
intense, higher-impact movements.
Meanwhile, high-impact movements are
excellent for building power, improving
cardiovascular conditioning and burning
calories more efficiently.
HIGH IMPACT AEROBICS
As the name suggests, high-impact exercises
are movements that put a high level of impact
on your joints. High-impact exercises tend to
involve a lot of jumping and jolting
movements, which often involve both of your
feet coming off the ground at the same time.
These movements can put a lot of force on
your bones and joints when you land.
Some common examples of high impact

exercises include:
Running
Rugby
Tennis
Skiing
Gymnastics
Benefits
High-impact exercises are great for
cardiovascular conditioning. The intensity of
high-impact sessions quickly gets your heart
rate up, making them a good option for those
looking to efficiently burn calories.
Research shows that high-impact exercises

such as sprinting are also beneficial for the
health of your bones. It might sound
somewhat counterintuitive, but applying
stress to your bones actually helps improve
bone density. Physical activity plays a critical
role in slowing the rate of natural bone loss,
which begins after the age of 35.
Risks
While there are many benefits to high-impact
exercise, it does carry some risks. High-
impact movements create a force equal to
about 2.5 times your bodyweight, which can
put a lot of stress on your joints, ligaments
and tendons. This can increase the risk of
both acute and overuse injuries. High-impact
exercise is not suitable for older people,
whose bones and joints are naturally more
susceptible to damage, as well as people with
existing joint problems or arthritis.
Talk to your physiotherapist to learn more
about how you can safely engage in high-
impact exercises.
AEROBIC KICK BOXING
Cardio kickboxing is a group fitness class
that combines martial arts techniques with
fast-paced cardio. This high-energy workout
challenges the beginner and elite athlete
alike. Build stamina, improve coordination
and flexibility, and burn calories as you build
lean muscle with this fun and challenging
workout.
Most traditional martial arts styles were
passed down from instructor to
instructor with the teaching methodologies
being very similar within a
particular style, but not necessarily similar
from style to style.
• There appeared to be no specific clear-cut
system or plan to train a
boxer or kickboxer.
.The training methodologies varied from
trainer to
trainer since most boxers and kickboxers did
their training alone (except
when sparring), not in a group setting.
The Hook Punch
In the fighters stance thrust your rear arm
forward in a circular motion incorporating
your hips and shoulders.
For added knock-down energy shift your
weight forward by swiveling on your feet and
knees.
Targets: the front of the head, the tip of the
jaw. The Solar Plexus
The Overhand Punch
In the fighter’s stance, punch with your
forward arm in an overhead arcing motion
toward your opponent.
The idea is to bypass your opponent’s block
by going over his/her gloves and down to
his/her head.
For added knock-down energy shift your
weight forward by swiveling on your feet and
knees.
Targets the front of the head.
The Back fist Punch
In the fighter’s stance twist your body
backwards slightly and bring your forward
arm towards your chest.
Then straiten your body while swinging your
front arm towards your opponent.
Targets The Side of the head, The Side of the
neck.
POSTURE- WARM UP AND COOL
DOWN
 A proper warm-up is important before any
athletic performance with the goal of
preparing the athlete both mentally and
physically for exercise and competition.
 A warm-up is designed to prepare an
athlete’s body for the demands
of lifting, conditioning, or competition and
can improve performance
and decrease the risk of injury if well
designed.
 A proper warm-up should take the body
through full ranges of
motion while establishing proper neuro-
muscular firing patterns to
align the body and give mechanical
advantage to express power
and strength.
 The objectives of the warm-up are to
increase heart rate, blood flow,
internal temperature of the muscles,
respiration rate and perspiration
and decrease the viscosity of joint fluids.
COOL DOWN WARMUP
A proper cool-down is important after intense
training and competition as the athlete place
great demands on the musculoskeletal,
nervous,immune, and metabolic systems.
When implemented correctly a cool-down
will reduce muscle soreness decrements in
power,mobility, speed, and agility.
There are many different modalities used to
cooldown with no definitive evidence that one
is
more effective than the other.
THR ZONE
Target Heart Rate
When talking or learning about exercise, you often hear
the word “intensity”. Intensity refers to how hard a person
works to do a select activity. The two most often examined
intensities in exercise are moderate and vigorous intensity.
For many individuals, determining if you are working at a
moderate or vigorous intensity may be tricky. The body’s
physiological response to exercise is a steady increase in
activity with an increased intensity of activity. Thus, a
great way to estimate your relative exercise intensity is
through your heart rate and prediction of your target
heart rate zone (THRZ).
Percentage of maximal heart rate (MHR) is based on
simple exercise physiology, which predicts an individual’s
MHR from the age based equation: 220 – age. For
example, the MHR for a 30 year old individual would be
equal to 220-30 = 190. Target Heart Rate, also known as
percentage of Maximal Heart Rate Reserve, is an aerobic
method, also based on the MHR prediction, used to
estimate an individual’s THRZ. THRZ is the intensity
range that will produce training effects on the heart if
maintained for a sufficient length of time (i.e. 20-30
minutes). Typical THRZ for a moderate activity is 40%-
59% of MHR, and for a vigorous activity, 60%-84%1. For
healthy individuals, the American Heart Association
recommends individuals set their THRZ between 50%-
85% of their MHR2. Individuals who are new to exercise,
previously sedentary, rehabilitating or have medical
problems should aim for a lower THRZ and consult with
their physician or an exercise professional before starting
exercise.
Selecting your THRZ:
80%-90% of MHR – improve performance, high intensity

exercise (no medical problems)
70%-85% of MHR – established aerobic exercisers,
currently active most days of the week
60%-75% of MHR – intermediate level exercisers
50%- 60% MHR – previously sedentary, medical
problems, new to exercise
If you are looking to exercise within your THRZ, below is
a sample calculation for an established 30 year old
exerciser aiming for a THR Zone of 70% – 85%:
MHR = 220 – 30 years old = 190

Upper Limit (85%) = MHR x .85 = 190 x .85 = 162
beats/min
Lower Limit (70%)= MHR x .70 = 190 x .70 = 133
beats/min
Target HR Zone: Lower Limit beats/min to Upper Limit
beats/min (133 beats/min to 162 beats/min)
If you are new to exercise, during the first few weeks aim
for the lower part of your THRZ. Gradually aim for a
higher training percentage of your THRZ. A great way to
monitor your heart rate during exercise is with a heart
rate monitor. There are many forms and styles available
for purchase. The American College of Sports Medicine
offers a great resource for Selecting and Effectively Using
a Heart Rate Monitor.

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History of Airobics

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HISTORY OF AIROBICS

In the 1960’s, Dr. Kenneth Cooper, a

In addition, many low-impact exercises focus

When should you switch to low impact

Some common examples of high impact

Research shows that high-impact exercises

Selecting your THRZ:

80%-90% of MHR – improve performance, high intensity

MHR = 220 – 30 years old = 190

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