When you dance, you move your body to match the rhythm of the aerobics music, which can be energizing. Sometimes, even ballroom dancing, which may seem slow, is aerobic in nature and helps in burning calories and in improving your cardio endurance. Ideal for teenagers and adults, rowing, and canoeing engage your upper-body strength.
The sport increases your heart rate as you move the oars in a quick motion to propel the canoe or boat ahead. You can try rowing an actual boat or canoe in the water, or you could get a rowing machine and exercise in the basement. In addition to these, you can try other aerobic exercises and activities such as karate and ice skating. Whatever aerobic activity you choose, introduce it to the child slowly and gradually. Not all kids are as active as they should be. Your child may be interested in reading, drawing, or playing with toys.
But does he or she indulge in strenuous physical, heart-pumping activities such as a sport or dance? If your answer is no and you think your child does not get enough physical exercise , you should consider enrolling him or her in an aerobics class.
Continue reading to know more about the benefits of aerobics for kids. When you do aerobic exercises, more oxygen is required by the working muscles. As a result, your rate of breathing increases, which allows the blood passing through the lungs to take up oxygen at a faster rate. The heart rate also increases to pump more of this oxygen-rich blood to the working muscles. With regular exercise, cardiovascular fitness increases and this means that the heart muscle and lungs become stronger.
People with high cardiovascular fitness have been shown to have greatly reduced risk for heart disease and diabetes and this is why regular exercise is recommended in countries around the world.
Weight gain occurs when you are consuming more energy calories from food than you are using up every day in normal body functions, digestion of food and physical activity and this is stored as fat in the body. Physical exertion burns more calories than mild exercises such as walking, so doing higher intensity exercise will increase the amount of energy burned up every day.
Moderate to higher intensity exercise also teaches your body to burn fat. Regular aerobic exercise along with a healthy diet prevents the child from gaining excess weight and becoming obese. According to a study, previously unfit people had increased skeletal muscle protein production after four weeks of aerobics 2. This means that in addition to burning fat, physical exercise, and particularly strength type exercise, can help to build strong muscles. As mentioned above, aerobic exercise also helps strengthen the heart muscle, which is one of the most important muscles in the body.
One of the ways to strengthen your bones is to do weight-bearing exercises such as dancing or aerobics. When you encourage your child to do aerobics, you might be helping them to build stronger bones. Your body gets rid of the toxins through sweat, tears, and urine.
Aerobics results in sweating, and so might help the body flush out the toxins, which could boost energy, cleanse the liver, and improve skin health. Aerobic exercises could make your children stronger, although it is not known how.
Aerobic training exercises are any activities that raise heart rate and make breathing somewhat harder. The activity you are doing must be constant and continuous. Examples of aerobic activities are. Other activities, when done in a constant and continuous way, can be aerobic, such as tennis, racquetball, squash, and the martial arts. Weight training, however, is not aerobic because it is done in short bursts of a few minutes at a time.
Aerobic training increases the rate at which oxygen inhaled is passed on from the lungs and heart to the bloodstream to be used by the muscles. Aerobically fit athletes can exercise longer and harder before feeling tired. During exercise they have a slower heart rate, slower breathing rate, less muscle fatigue, and more energy. After exercise, recovery happens more quickly. Aerobic fitness can be measured in a laboratory setting while exercising on a treadmill or bicycle.
This is called maximal oxygen uptake or VO2 max. To achieve a training response, athletes should exercise 3 to 5 times per week for at least 20 to 60 minutes. Fitness level can be improved with as little as 10 minutes of exercise if done 2 to 3 times per day.
If the goal is also to lose body fat, athletes should exercise for at least 30 to 60 minutes. Athletes who are not fit will need to start with lesser amounts of exercise. They can slowly add more time as their endurance improves. Cross-training can help reduce the risk of overuse injuries. Wendy Sweet, Ph. Michael J. Norwood, Ph. Brian Tabor Dr. Marty Miller Jan Schroeder, Ph. Arm and Leg Tag Games are a fun way to help kids participate in interval training, boost their heart rates and get them laughing.
Cone Obstacle Course An obstacle course is a simple and effective way to help kids achieve the recommended 60 minutes of daily aerobic exercise. Reaction Ball Time Exercise in the form of a game keeps physical activity fun for kids while teaching crucial skills.
Relay Race A relay race is a simple and effective way to help kids achieve the recommended 60 minutes of daily aerobic exercise. Stay Informed Sign up to receive relevant, science-based health and fitness information and other resources. Enter your email. Batman jumps are very similar to jumping jacks, but with a twist. Rather than starting with feet together and hands to the side closed position , the child should start with their feet crossed one leg over the other and their hands crossed over their chest.
Then, just like a jumping jack, your child should uncross their hands and legs simultaneously and land in an open position. Ask your child how many times he thinks he can jump rope without stopping. You and your child can compete with each other, too, if you are up to the challenge. The purpose of a cool down is to lower the heart rate, relax the muscles, and regulate the body and mind.
Take a look at our site www. Facebook Twitter. Aerobic Exercises for Kids Feb 22, First off, what is aerobic exercise? Kids who exercise tend to have: Better heart and lung fitness Lower levels of body fat Stronger bones and muscles Fewer symptoms of depression Better chances of being healthy adults without chronic disease So, how much aerobic exercise? Here are some aerobic activities your child may enjoy: Basketball Bicycling Ice-skating Soccer Swimming Tennis Walking Jogging Running Dancing Choose activities that are age appropriate and that your children will enjoy.
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