" Pneumatic " mean?The aerobic activity that uses large muscle rhythmic and harmonic mode at least 12 minutes . Speed and intensity in the absence of oxygen the body can tolerate it for a while and need increases, the activity is performed . " Aerobics " includes aerobic activity ( high training intensity and duration of exercise is low ) .Medically, this exercise system, heart , blood vessels , and teaches breathing speed and efficiency of the body to take in oxygen , a combination of oral and nasal breathing is steady and the exchange of oxygen and carbon dioxide , management of the blood sugar , blood pressure and excess body weight will be . Bottom of FormAerobics effective means for the prevention of depression , boredom , aching , because endorphin hormone is produced in the body and can cause euphoria , mental focus and mental creativity is high .
Aerobic exercise goals :1 - Increase the body's aerobic .2 - enhance and improve endurance .3 - Increase the efficiency of the circulatory system .4 - reduce the heart rate .5 - Reduce the fat .6 - Prevention of heart disease - Coronary .7 - Prevention of depression and insomnia .8 - Increase concentration and neuromuscular coordination .9 - Make fitness .10 - Increase healthy mind , spirit , body, vitality and happiness.Effects of Aerobic exercises on health and fitnessAerobics and fitness moves all Vrzshhast base . Rifat Shams Mourning coach and referee and operate fitness and aerobics ( Body Building ) in an article on the effects of aerobic exercises ( without weights ) on the health and fitness center is also provided as follows: are :"All people, whether in Iran or in the exercise of any kind that may be helpful for vitality, health and exercise are inherently less one who is hated . Most people like to exercise , but for various reasons including lack of time , busy , and lazy . . . Abhor it . We must make people aware that " sport " do not require heavy lifting and hard training appropriate to place a lot of time and energy is abundant , but can be on the street , home and work , as well as initial start not do that.Aerobic exercises ( without weights ) and fitness exercises ( barbell , dumbbell , weightlifting , wirepuller , etc. ) that can all Vrzshhast not only in sports but also in the home and work , to be performed for 15 to 20 minutes . , a wrestler , a football and other sports disciplines have both , of course , during the semi-professional assignments to do.come and help them make better pump blood to the muscles and therefore was not in trouble .Fitness ( to operate )Barbell , weights , dumbbells , elastic wood , strength and anaerobic activities are considered an integral part of wirepuller ( detachable ) are aerobic exercises daily .it is . multiplayer if a family can not afford the time or money to go to the gym with little equipment as a collective home for 20 minutes or more to do aerobics and bodybuilding .Agedo this exercise until the power delivery .After starting a fitness and aerobics is suitable for any age , as long as it is done right . The sport for all ages from children to adults and even children who are exceptionally helpful and the rhythmic mode of action learning to help people . Best Age for bodybuilding at the age of 15 after the children before puberty, do not attempt to Lyfthay powerful and heavy . Instead , we repeated 10 or 15 times lighter weights workouts with coaches or parents did the best exercise for them , " aerobics " is. , But for women over 40 , weight training is the best exercise , but for the ages have decided to start weight training , it is best to consult a doctor and a bone density test and an EKG , to begin the exercise . However, older people should be careful with their soft tissues with age , the lighter weights are used . People can practice coping late 50s and early 60s , while only a little of his strength with aging , boost the training of heavy weights can be used.Aerobics WomenLadies if you think machine , weight training , the body is muscular , the muscles should be said in relation to the degree of attraction between men and women , and those differences are . Due to hormonal differences between men and women because the body reacts differently to exercise illustrates . Such a decisive role in strengthening and improving muscle Tsttrvn hormone and testosterone levels in women is low, resulting in weight training will make them muscular , but with specific Women and weight training , your muscles will engineer a tougher . Before reaching old age and aging effects of the best exercises for women bodybuilding exercises ( to operate ) is. Because the Mhsnaty mentioned, the best way to prevent bone loss and strength training . . . Are .The recommended exercise is associated with a good nutritional program . "Aerobics several times and for how long?Here we discuss the issue of how often and at times primarily aerobic training should be conducted during the week a few times and what is movements .Desired count and routine workouts 2 times during the week.and was Mvsrtrkhvahd .Overall, what do these exercises is important to increase the duration of movements , duration and frequency of training is to raise the level of difficulty .● reduce fat and excess weightOverall, what do these exercises is important to increase the duration of movements , duration and frequency of training is to raise the level of difficulty . Especially if you are not in good physical condition , the extra weight you are elderly or during recovery from injury and recovery are complete , you will be very useful for this exercise .● Warm up the bodyVery soft and gentle movements and Nrmshhayy Warm up in comfort , this exercise will lead to discomfort and pain if you have a physical problem can be reduced slowly recover .it may be difficult to stop .● misconceptionsThe misconception that aerobic exercise makes your muscles tighten Vzlany is natural , but the reality is that very few of these exercises is to tighten the muscles . If you want to be Muscles and Zla tetany tightly resistance exercise will have a significant impact .effective in this field is regular and ongoing training● Your main objective of doing aerobicEven if it is stretching exercises during the short time they are having . Try aerobic exercise training , enjoy and make it easy to see the impact over a specified time period .Since the majority of aerobic workout exercises focused on repetition , so much focus is required ( though technically adequate attention in any major sports ), but the ear and the music and instructive tapes reading , watching television is an interesting idea to learn better aerobically .Do not forget to see the progress you are interested and full wonderful to watch aerobics .● Aerobic Exercise «aerobic» What ?Aerobics or aerobic dancing is one of the training methods for fitness ( aerobic ) and the ability to increase the cardiovascular and respiratory systems .In general, any activity that requires the body to use oxygen for a substantial increase " Aerobics " is called .Enhanced aerobic fitness exercise ( cardio ) and it increases strength, speed and coordination between nerves and muscles , flexibility and agility are . In aerobic performance , mental focus is very important . This led to the development of creativity and intellectual development . Today, in many parts of the world , the sport is vibrant and attractive , as a valuable tool for maintaining health and well- being of humans .motor activity are of higher efficiency .following predetermined movements have a significant impact on the group behavior is reinforced . In practice aerobics , unlike exercises fitness ( between exercises break intended to be ) , the body language of the compound (commbination) takes place when about 45 to 60 minutes to the accounts .This type of training gives the opportunity to practice the subconscious mind of creativity and artistic talents of its existence more to reveal the .Aerobic exercise is not new , but the history of the sport in America and other countries in Europe and Asia for over 40 year. This method was introduced in the year . Researchers and professionals in physical education , type of long duration, low intensity , such as jogging , hiking , biking , swimming , hiking , roping , and aerobic and anaerobic exercises as a part of activity and strenuous activity and short term (under 3 minutes ) and anaerobic activity are considered to belong to the prolific .Recommended Without proper fitness , aerobic exercises do not attempt to do it without doing fitness exercises such as cardiovascular , respiratory and muscular you can be damaged and it and back to the practice of there .● physical strength , aerobic exercisesResearchers believe that the actions of power , the best way to prevent osteoporosis. When you do strength work , quite a lot of pressure on the bones of the body that enhances the action of the calcium in the bones . This is to prevent osteoporosis . That is why the athlete to maintain health and wellness , activities of utilizing the power of light dumbbells and weights , wood , pesticides and the use of body weight , daily aerobic exercise is an integral part . Considering the above points suggest aerobic exercise should start slowly and gradually increase the intensity and decrease it again .Intense movements and jumping have greater range of motion in both arms and legs are used.The impact cardio ZlhsazyBetter sleep , stronger bones , stronger digestive system , increase energy levels , stronger heart and lung function , better blood circulation in the body and many other advantages , all indicated a positive impact aerobic exercises are performed . While aerobic training ( cardio ) to better removal of lactic acid from the body .As you know, because of the burning sensation after performing a set of muscles and the accumulation of lactic acid causes a slower recovery ( Bazyayb ) and muscle pain in the muscles. Aerobics exercises are very effective in improving blood circulation and oxidizing Mvadsmy Therefore perform aerobics on a regular basis after the release of lactic acid accumulated weight training is very effective . The positive benefits such as increased energy levels , improve the body's ability to absorb nutrients and better elimination of toxins from the body and thus appear to consider aerobics exercises can be concluded that a combination of aerobic exercise and resistance exercise with moderate bone noticeably increase the speed of muscle .Below are some basic guidelines for performing aerobic training is given.▪ 3 to 4 times a week , each session lasting about 30 minutes aerobically pay.number ( 8 / 0 Hshtdhm ) for the top of your heart beat .190 = 30-220123/5 = 0 / 65 * 190152 = 0/8 * 190) Aerobic training zone for an 30 year old in minutes (theto act freely . The only thing you should notice is the intensity of the exercise performed . Be sure to burn calories at a constant heart rate is within the specified range and no difference between running or cycling or swimming Aynkhsvs there.For example, a few examples of aerobic exercise can 1 ) run, 2 ) cycling , 3 ) Soccer 4 ) Basketball 5 ) Aerobics Classes , 6 ) and tennis ... named.▪ the type of aerobics you can not even change your workout every so often . For example, instead of running back to go cycling . To enhance efficiency and prevent the body from adapting intensity interval training, try aerobics or run it as fast you can . For example, instead of running distance of 1000 m with a constant speed of 200 meters and divide it into five parts, the first two hundred meters around the city quickly and again the average speed of 200 meters and the quick next to the reciprocal the . Conduct training and promote fat loss rate is higher than that of the respiratory system. While the practice of expelling the steady state . This procedure can be adjusted depending on your fitness level and apply it in any aerobic exercise that you perform .The best time to burn fatThe best time of day to exercise Aerobic is Who ? The answer is that any time you like . The most important thing is that you should only aerobic activity . Exercises , cardio - vascular sustained a walk, double , climbing stairs , or ride a bike for 30 minutes will burn fat and no matter what time of the day. But if you want the maximum benefits possible from every minute invest in your workouts , you should get up early in the morning before breakfast and do your workout . Aerobic workouts in the morning than during the day fasting has three major advantages :In the morning, when your stomach feels empty , the glycogen (stored carbohydrate ) are low muscle and liver . If you eat dinner at 7 pm and 7 am , eat your breakfast , the body has been without food for 12 hours . During the 12 -hour fasting glucose levels of glycogen slowly comes up to provide various functions of the body when sleeping . As a result , you wake up in the glycogen and lower blood sugar - the optimum environment for burning fat instead of carbohydrates. How much more fat you'll burn is uncertain, but some studies have shown that when cardio done Glyykvzhn body is empty , up 30 % will be greater.Now we will see how this process is done . Pretty simple. Carbohydrate ( glycogen ) is your body's main energy source . When this source of energy is stored in the body is forced to turn to secondary sources of energy or resources to go body fat. If you do cardio immediately after eating a meal , you'll still burn fat , but you will burn less fat, carbohydrates , because I feel that will have you taking . The body always burns a mix of fat and carbohydrate for fuel, but depending on when doing cardio , you are burning fat to carbohydrate ratio change. If you can not do cardio in the morning , the best time to do this is immediately after weight training .
