Aerobic gymnastics is often a sport of choice to maintain health and fitness, and even streamline the body. In addition to being healthy, various movements in aerobic exercise are relatively easy and can be done at home.
Movements in aerobics are generally fast-paced and incorporate various muscle movements in the arms, legs, and hips. This exercise also makes you breathe faster and deeper, so that it can increase the intake of oxygen in the body.
Increased oxygen intake in the body, can increase heart activity, burn calories, and produce energy. This is what makes aerobic exercise effective for weight loss.
You are recommended to do aerobic exercise 5–7 times per week, with a minimum duration of 30 minutes.
Types of Aerobic Gymnastics
Aerobic exercise is generally divided into two types, namely aerobic exercise and aerobic exercise low impact and aerobics high impact. Here is the explanation:
Aerobics low impact
If you are just starting to try aerobics, it is recommended to do aerobics low impact moderate intensity, ie for 30 minutes every day or at least 5 times a week.
Movement in this type of aerobic exercise is relatively light, such as walking in place, moving both hands, and other movements that do not involve running or jumping.
Aerobics high impact
After your body gets used to the light movements in aerobic exercise, you can increase the intensity and try aerobic exercise high impact.
The movement in this exercise is actually not much different from the movement low impact. It just involves running in place or jumping.
Benefits of Aerobic Gymnastics
During aerobic exercise, breathing controls the amount of oxygen that enters the muscles to provide energy for movement and burn fat. Well, there are several benefits of aerobic exercise for the body, including:
- Maintain heart health
- Increase stamina, fitness, and body strength
- Improve mood
- Increase body immunity
- Lowering bad cholesterol in the body
- Improve lung function
- Maintain or lose weight
- Increase bone density
- Reducing the risk of developing dementia, anxiety disorders, and depression in adults
In addition, aerobic exercise that is done regularly can also help you build body muscles.
Aerobic Gymnastics Movement
Movement in aerobic exercise is relatively easy and can be done at home without equipment. However, before starting aerobic exercise, don't forget to warm up for 5-10 minutes.
Movements in the warm-up are focused on large muscle groups, such as the hamstrings, and are performed at a low speed.
Next, you can start doing the movements in aerobics. You can follow the aerobic exercise videos that are widely circulated on the internet or use your favorite song and do the following movements:
1. Low impact jumping jack
Start in a standing position with your arms at your sides. Next, point your right leg out to the side and lift your right hand up. Do it on the other side.
2. Skaters
Stand up and point your right leg behind your left leg, then bend it. In this position, bring your left arm straight down and bend your right arm. Do it quickly and repeat on the other side.
3. Lateral shuffle
Stand with your feet shoulder-width apart. Bend your knees and hips slightly, while your arms are in front of your body. Slide your body to the right by lifting your right leg, then pushing it with your left foot. Do this quickly for 60 seconds and repeat on the other side.
4. Jumping jacks
Stand with your feet together and your arms by your side. Bend your knees slightly, then jump with your legs wider than shoulder-width apart and your arms up. Next, return to the starting position and repeat the movement for 30–60 seconds.
5. Jogging on the spot
Do it like a regular jogging movement for 30-60 seconds. You can combine these movements by pressing your arms above your head, high knees, or butt kicks.
After doing all the core movements, cover with a cool down. The cooling motion is similar to the warm-up and is carried out for about 5 minutes. Make sure you slow down and reduce the intensity as you cool down.
If some of these movements are done regularly and the intensity of aerobic exercise is increasing, of course you will get a healthy and fit body.
However, if you have certain medical conditions that limit your movement or activity, first consult with your doctor to determine which aerobic exercise is appropriate and safe for you.
In addition to doing aerobic exercise regularly, make sure to also live a healthy lifestyle, including by eating nutritious foods and getting enough rest, so that you can get the maximum benefits of aerobic exercise.
