Friday, June 5, 2009

aerobic class

key .. semalam mdm yen call btahu yang kelas pilates aku ditukarkan ke aerobic class sbb ari nie dia x der class sbb ada hal .. aku pun ok jerk .. x kesah sbb since aku pun x pernah joint aerobic class dari mdm yen nie .. why not aku mencuba ... well suka sgt class aerobic nie .. banyak mender baru bagi aku lah .. yang aku pelajari .. heheh dgn semua pelajar2 yang tembam2 .. hehhe lucu sgt .. yerlah biler aerobic nie memerlukan kita stamina yg laju .. jadi bayangkan kalau pelajar yg menyertainya tembam2 .. sian lakkk ... kuikuikuikui .. ada yg x sampai lompatannya ... ( hehhe termasuklah aku .. kahkahahahhahah ) ... well at least mereka semua x malu2 untuk ambik insiatif untuk mengeluarkan peluh ... hermm key kat sini nak aku share kan kat sini sikit info pasal aerobic class .. yang semalam punya kelas more tuu simple and dance aerobic .. ( yer kooot , tu yang mdm yen cakap ..) .. aku bukan nyer pandai sgt dgn mender2 cenggini ... hehehhe

Aerobic Exercise

What is aerobic exercise?

Also known as cardiovascular exercise it is any sustained, rhythmic activity that involves large muscle groups. Aerobic exercise makes the lungs work harder as the body’s need for oxygen is increased.

What are the benefits of aerobic exercise?

There are numerous benefits for health and general well being to be gained from regular cardiovascular exercise:

  • Increased energy levels
  • Reduced stress and improved mental health
    (due to the release of endorphins in the brain)
  • Increased heart and lung efficiency
  • Reduced blood pressure, resting heart rate and risk of stroke or heart attack.

Does aerobic exercise aid weight loss?

Weight is lost by creating a calorie deficit, burning more calories than you take in, so undertaking activities that burn large amounts of calories is an excellent accompaniment to a calorie controlled diet to help shift those unwanted pounds.

For example, half an hour of low paced jogging can burn around 300 calories. This can make a substantial contribution towards achieving the necessary calorie deficit to lose weight, or alternatively it can earn you a bar of chocolate that you feel less guilty about eating.

Aerobic exercises: At home

It is not essential to join a gym or to go out in the middle of winter to get an aerobic workout. There are a number of exercises that you can do in the privacy of your own home.

The cheapest options being putting on your favourite CD and dancing around the living room or giving the house a vigorous clean.

There is also an ever increasing array of affordable home fitness products available, such as steps, skipping ropes (remember to put your breakables a safe distance away), rebounders (rebounding is considered by NASA to be the “most efficient and effective exercise yet devised by man”), dance mats that you can use with your games console and exercise videos so that you can workout with your favourite celebrity.

Aerobic exercises: Outdoors

Even taking a few extra brisk walks can be enough to improve fitness and receive the benefits of aerobic exercise, just as long as you are working hard enough that your heart rate is increased and you are breathing faster.

Running, jogging or going out for a bike ride when the weather’s nice are all good forms of aerobic exercise.
Pretty much any exercise is better than no exercise at all, however, team sports are often less effective for developing aerobic fitness as while they involve periods where large amounts of energy is expended, these are often surrounded by periods of activity where the heart rate is allowed to drop.

The real benefits of aerobic exercise come from constant movement.

Aerobic exercises: Down the gym

Your local gym will provide a wide variety of aerobic options, such as treadmills, cross trainers, exercise bikes, stairmasters, rowing and ski machines so that you can just switch on and get started with your workout. It can be a good idea to diversify between different machines and different speeds/levels of resistance as your body can get used to a certain routine and after a number of sessions the same routine will not work your heart and lungs as much as it once did.

For those who prefer to work out as part of a group, many gyms provide classes, such as various forms of dance, body pump, body combat and step aerobics with a trained instructor to ensure that you get the most out of your workout.

If you have access to a pool, swimming is also a very effective cardiovascular activity. As it is very low impact it is often suitable for people who have had injuries or problems with muscles or joints.

Pole Aerobics – Pole Dancing Kit

Now you can learn how to pole dance in the comfort of your home with the Pole Aerobics pole dancing kit from Peekaboo.

Get fit, tone up, lose weight and try out new moves when you learn how to pole dance. The Pole Aerobics kit comes complete with a fully portable pole, pole dancing DVD and carry/storage bag.

It’s been known for some time that pole dancing is a great way to get, and stay, in shape which is why Peekaboo Pole Dancing have designed the Pole Aerobics kit with fitness and weight loss in mind. The pole dancing kit includes a pole dancing DVD with two 20 minute aerobic workouts to improve your cardiovascular fitness and tone and sculpt your whole body. Pole Aerobics is a fantastic way to fit exercise into your lifestyle and you will see your arms, legs, buttocks and core start to tone up in just weeks.

The Pole Aerobics pole dancing kit has a 50mm chrome steel pole, just like professionals use and will fit any ceiling height between 7’2” and 8’6” so you can learn how to pole dance at home. The pole is extendable from the top and can be fitted in just 5 minutes. No fixtures or screws are necessary but it is supplied with brackets for permanent fitting. The pole dancing DVD even includes step-by-step instructions for assembling your Pole Aerobics kit.

Kit Includes:

  • Pole Aerobics Pole
  • Pole Dancing DVD
  • Carry & Storage Bag
  • Fixtures to secure permanently to the ceiling


  • Suitable for beginners and experienced users
  • Fun and original way to get fit and lose weight
  • Strengthen and tone your whole body
  • Pole dancing DVD includes assembly instructions and two 20 minute workouts
  • Easy to assemble
  • Fully removable and portable
  • Maximum weight: 100kg/15.6st (will support over 100kg once screwed to the ceiling)

Cardio Dance Slim Down Workout DVD

Lose weight and tone your muscles with a whole body workout – dancing! The Firm’s Cardio Dance Workout DVD provides a high energy dancing workout that’s fun and easy to perform.

The Firm’s Cardio Dance Workout DVD mixes cardio (aerobic exercise) with strength training – helping you to sculpt your arms, legs, bum, tum, chest and back while aiding weight loss or weight maintenance.

The workout is made up of three 15-minute sessions, giving you a 45-minute dancing workout that’s great for beginners. The friendly presenter, Allie DelRio Pointer, uses traditional steps and some of her own dance moves to bring you dancing workouts based on cheerleading, salsa and disco. If you want to get your heart really pounding and get a bit more from your workout just add some light dumbbells*, increasing the weight as you progress.

Easy Exercise Ideas

Inadequate physical activity can lead to serious health problems. Start now - make exercise part of your daily routine. At any age, increasing your daily activity can make a difference.

Our bodies are designed to be active and all activity / exercise will develop and firm the muscles of the body. Exercise doesn't have to be a chore. Read on to find ways you can become more active, lose that fat and have some fun…


Make a determined effort to walk throughout the day. Get off the bus or train a stop or two before your destination and walk the rest of the way; park your car in the furthest space in the car park; walk up and down stairs (no lifts); walk the children to school; walk to the local corner shop for your newspaper or milk, etc.

15 min moderate walking will burn 52 extra kcal*

Housework Can Do the Trick!

Turn those tiresome chores into healthy positive ones! Turn on the music and clean the windows, hoover, dust, wash up, iron and burn off those calories.

15 min hoovering / dusting will burn 38 extra kcal*

Get Out In the Garden

Mowing the lawn, weeding and digging all count.

15 min weeding will burn 52 extra kcal*

Clean Your Car

Time you ran your car through the wash? Why not wash it by hand? It's cheaper, better for the environment and a great form of exercise. Put your back into it and you'll get a better result!
15 min moderate car washing will burn 43 extra kcal*

Play Actively With the Kids / Get Some Friends Together

How about heading for the park for some football, rounders, catch the ball... or dusting off the bike for a leisurely ride? Exercise at a pace where you can still talk.
15 min recreational cycling will burn 45 extra kcal*

Try A Sport

Dip into our try a sport section for more information on a variety of exercise - walking, cycling, swimming, skipping, yoga ... and more.

1 comment:

  1. bestnyer aerobic....kalu ada geng menjadik...kalu sorang2 boring ajer..


Komen apa sahaja , tapi janganlah sehingga menguris hati empunya blog ATAU sesiapa sahaja ye !


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