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LESSON 4

AEROBIC FOR CARDIO-RESPIRATORY ENDURANCE

Concept of Aerobics:

Monitoring Heart Rate


Suggested Aerobic Exercises
Walking/Jogging
Rope Jumping
Swimming
Badminton
Aerobic Dancing and Other Exercises Conducted with Music
Locomotor Movements
Axial Movements
Practical Hints for an Effective Aerobic Exercise Program

This unit covers selected activities to help you develop and maintain cardio-
respiratory fitness.
As you participate in these activities, have an inquiring mind. Analyze the movements
carefully and find out how each activity can help you achieve your goal. Work with your
classmates as you interpret the instructions. If the activity is not clear to you, consult
your instructor.

Concept of Aerobics

The term refers to the exercises or activities done regularly for a prolonged
period and which demand large amount of oxygen. The exercises are rhythmic and
sustained. While moving vigorously, the heart muscle gets stronger as the stroke
volume of blood with the oxygen from the lungs increased and is distributed to all parts
of the body. At the same time, the body gets rid of waste gases that go back to the lungs
and exhaled. Circulation is enhanced as the blood vessels expand for the easy passage
of pumped blood.
Activities such as walking, jogging, running, rope jumping, swimming, bicycling,
and dancing are considered aerobic in nature if they are done continuously for a period
of approximately 30-45 minutes (except rope jumping) at least 3 times a week on
alternate days.
The foremost objective of aerobic exercises is for cardio-respiratory endurance.
The excellent performance of the heart and lungs is an indication of physical fitness.
Kenneth Cooper (1982), considered the “Father of Aerobics”, gives the following
benefits derived from participation in aerobic programs:

1. Promotes strong healthy bones


2. Helps control life’s physical and emotional stresses
3. Improves intellectual capacity and increases one’s productivity
4. Aids in the natural way of losing weight and keeping it off
5. Provides significant protection from heart disease
6. Promotes better and more effective sleep

These benefits are based on researches. Can you explain any of these items?

Monitoring Heart Rate

As a student of aerobic exercise you should know how to monitor your heart
rate. This means that you should know how to take your pulse beats and learn how the
rate increases or decreases as you go through your exercise routine. In order to clearly
understand this process you must first learn the following terms:

1. Resting Heart Rate (RHR) – this is the number of pulse beats at rest. The
best time to take the RHR is upon waking up in the morning. The average
RHR is 75 beats for boys and 80 beats for girls per minute.
2. Working Heart Rate (WHR) or Exercising Heart Rate (EHR) or Target
Heart Rate (THR) – this is the 60-80 percent of your heart’s maximum
capacity (after deducting age) while exercising. An ordinary college freshman
should approximately have a WHR of 130-160 pulse beats per minute. This is
gradually attained in the workout phase and sustained by steady exercises for
about 20 minutes.
3. Recovery Rate (RR) – this is the number of pulse beats taken 5-10 minutes
after a workout or after a walking and stretching in the gradual cool-down.
The heartbeats should go back to normal or slightly above the resting heart
rate.
Cooper recommends pulse-taking at the wrist using the fore-finger and the middle
finger.

Another point, the carotid artery at the neck may be used. You can use the point
where the pulse is clearly felt. For 10 seconds, count the number of pulse beats and
multiply this number by 6 to get the number of beats per minute. You can also use 15
seconds and multiply this number by 4.

Now, get a partner. If you do not have a stopwatch to guide you in determining
the number of seconds, both of you practice counting with ease. “Ready – Begin! One
thousand one, one thousand two, one thousand three, up to one thousand ten.” Each
count corresponds to one second. Now you count for your partner as he/she takes
his/her pulse. He/she starts counting after “Begin” and ends at 1010. Your partner may
have listened to 12 or 13 or 14 beats. Multiply his/her exact number of beats by 6 to
get the number of beats per minute. Exchange roles. He/she counts for you as you take
your pulse beats. What did you get? Multiply this number by 6 and this is your number
of beats per minute. How about using 15 seconds and multiply by 4? Did you get the
same beats as in using 10 seconds? Cooper believes using 15 seconds gives a more
accurate result.

You are now ready to undergo each part of your exercise routine. After getting
your initial heart rate, the first step is the warm-up exercises to prepare yourself for
more vigorous movements. These activities including your early workout should
increase your pulse rate gradually towards your WHR (130-160). Monitor your heart
rate and find out how far it has gone up. When you reach your target of about 140,
maintain the intensity (or difficulty, such as medium intensity) of your exercises for 15-
20 minutes. This workout portion gives your heart, lungs, and blood vessels the needed
exercise to develop endurance. Listen to your body. Remember you have to exercise at
your own pace. Do not overwork yourself to the extent that you are gasping for breath.
Steady medium-intensity exercises produce better results than irregular low and high
intensity workouts. Your cool-down stretches are equally important. Never stop
abruptly.

If you follow these simple instructions, aerobics will have a training effect on
your body. In about two to three months you can feel the difference.

SUGGESTED AEROBICS EXERCISES

1. Walking/Jogging
This is the most convenient cardio-respiratory endurance activity. It
is not skill-oriented and there is always an available sidewalk or street
house. This activity should be done at least three times a week on
alternate days (M-W-F). The distance to be covered depends on your
capacity. However, you can start with two kilometers, gradually
progressing the distance (perhaps, up to five kilometers) and in time,
moving faster to achieve the target distance, in a shorter time. When
jogging, feel yourself and respond accordingly. Be sure to do your warm-
up activities before and cool-down stretches after the jogging. Record
your RHR, WHR and RR each time you exercise. In this way, you can
monitor your heart rate properly. The lower your RHR becomes, the better
your cardio-respiratory endurance will be.

2. Rope Jumping
A piece of rope is an ordinary man’s fitness equipment. It is cheap,
easy to use, requires a limited space but can provide the needed workout
to keep the body fit. Rope jumping is a very good exercise for cardio-
respiratory endurance. It helps improve agility, strength (legs),
coordination, and rhythm.
Get yourself a cotton cord rope. To choose the right length for your
height, step on the rope with both feet and place each end of the rope
close to your armpit. Allow some portion for proper holding. Commercial
ropes for jumping have handles which are held by thumb and index finger
for control.
An ordinary outfit may be used such as t-shirt and shorts or jogging
pants. Soft-soled shoes are recommended. Rope jumping should be done
on a wooden floor or rubberized surface. Use circular wrist motion when
turning the rope and land on the balls of your feet.

Rope jumping is taught in the elementary and secondary schools


with all its details as a part of the physical fitness program issued by the
Department of Education, Culture and Sports in Memorandum number 54,
s. 1994.

Here are few basic jumps that you can use. Make variations as you please.

A. Basic Jumps – jump on both feet and land on balls. Keep feet, ankles, and
knees together.
B. Skiers Jump – jump side to side, bend knees slightly as you land.
C. Straddle Jump – jump and land feet apart, shoulder-length, and return to a
basic bounce.
D. Scissors Jump – jump with 1 foot forward (8-12 inches apart). Repeat with
the reverse position of the feet.
E. Hop and Kick – hop on right foot and kick/swing left leg forward. Repeat with
reversed position of the feet.

FIGURE 56

Now modify the jumps or create your combinations.


To achieve the maximum benefit from rope jumping, Cooper
recommended that you start with an 8-minute workout with rest in between as
often as necessary. Do this activity 3 times a week on alternate days. Gradually
increase the number of minutes till you reach 15 minutes. Starting the 7 th or 8th
week try no-rest rope jumping for 6 minutes working up gradually to 10 minutes
or more on the following weeks. Do not forget your warm-ups and cool-down
exercises. Monitor your heart rates, too, so you do not go beyond your WHR.

3. Swimming
Take swimming lessons before indulging in this activity. Be sure
you would not drown. After a good warm-up, the activity should be done
continuously for 20-30 minutes in order to maintain the needed workout
for your heart and lungs.

4. Badminton

This is a very popular activity these days. You can acquire the
physical and social benefits of playing badminton as long as you enjoy
your playmates. You are familiar with the game and you are willing to
move about and run to retrieve the shuttle cock. As you indulge with the
activity you will learn the skills and rules to derive the full benefits of the
game.

5. Aerobic Dancing and other Exercises Conducted with Music


You are familiar with music-accompanied exercises. These are seen
on television and in dance studios. Anyone can get into the dance
aerobic program after learning some basic dance movements with
movement-inducing pieces of music such as swing, disco pieces,
and hooked-on-classics. The steady and lively beats motivate you
to move, especially when in the company of friends.

Locomotor Movements

1. Walking
Walk briskly forward (8counts), backwards (8 counts), clockwise (8counts)
and counter clockwise (8 counts), arms swinging at the sides. Try arm
movement variation.
2. Jogging Variation
a. Jog in Place – hands moving right and left as in a car wiper.
b. Jog in any Direction – with arms moving up and down.
c. Jog in any Direction – shaking hands in any level.
3. Jumping Variations
a. Jump side to side with arms clasped overhead.
b. Jump forward, backward, sideward, right and left thrusting arms
upward and back to thrust position.
c. Jump twice obliquely backward right and obliquely backward left with
arms thrusting forward and back.
d. Jumping jacks with hands clapping overhead at every straddle jump.
e. Jump-twist your body to the right as you swing your arms to the right.
4. Hoping Variations
a. Hop on right foot 4 times with left knee stretching forward and
bending backward on each count. Hands on waist. Repeat with the
reversed movements of the legs.
b. Hop on the foot in zigzag or circle formation. Repeat with the other
foot.
c. Step on right foot, then hop on same foot as the right hand touches
the extended left leg in front. Repeat with the reversed position of the
legs and arms.

Axial Movements

1. Arm Cycling
a. Circle arms forward from the shoulders with hands as if pushing an object
(8 counts)
b. Repeat circles backward (8 counts)
c. Repeat (a) and (b) (16 counts)
2. Scissors
a. Cross extended arms in front and do the scissors moving arms
gradually upward (8 counts)
b. Repeat (a) arms gradually moving downward (8 counts)
c. Repeat (a) and (b) (16 counts)
3. Arms Thrusting (closed fist)
a. Thrust right and left arms alternately forward and sideward (8 counts).
Repeat.
b. Repeat thrusting arms upward alternately (8 counts)
4. Hands Push
a. With fingers pointing upward, push hands alternately forward in front
(4 counts)
b. Push hands alternately upward, fingers pointing backward (4 counts)
c. Push hands alternately downward in front (4 counts)
d. Push right hand sideward right, left hand sideward left alternately (4
counts)
5. Elbow Jerk
a. With both arms bent on chest, push right elbow sideward right twice
(2 counts), and left elbow sideward left (2 counts)
6. Opposite Swing
a. With knees slightly apart, twist upper body from the waist to the left
as you swing extended arms to the right (1 count)
b. Repeat twist to the right and swing arms to the left (1 count)
c. Repeat (a) and (b) as many times desired.
7. Elbow-Hip Touch
a. Push right hip to the right with right elbow touching hip (1 count)
b. Repeat (a) to the left, left elbow touching left hip (1 count)
c. Repeat (a) and (b) as many times desired.

After memorizing the movements try combining some locomotor and axial movements.
It is fun. You can perform locomotor and axial movements alternately, too.

Dance Steps with Suggested Arm Movements

1. Step Point
a. Step left foot in place (count 1), point right foot sideward right as you
bring both right arms obliquely upward left (count 2)
b. Step right foot in place (count 3), point left foot sideward left as you
bring both arms obliquely upward right (count 4)
c. Repeat (a) and (b) alternately as many times desired
2. Close Steps
a. Step, close to the right 2 times (counts 1, 2, 1, 2), arms bending
upward (count 1) and stretching downward (count 2)
b. Repeat (a) to the left
c. Repeat (a) and (b) several times
3. Step and Cross-Kick
a. Step right foot slightly to the right, arms in reversed T position (count
1), crosskick left leg across the right foot as you fling arms obliquely
upward left (count 2)
b. Repeat (a) starting with the left foot and fling arms in the opposite
direction (counts 3,4)
c. Repeat (a) and (b) as many times desired
4. Cut (displace 1 foot with the other, either sideward right and left, or forward
and backward.)
a. Cut left with right foot sideward, arms extended at the sides (count 1).
Cut right foot with the left foot sideward (count 2)
b. Repeat (a) 3 times more
c. Cut left foot backward with right foot as you fling both arms backward
(count 1). Cut right foot with the left foot, fling arms forward (count 2)
d. Repeat ( c ) 3 times more
5. Twist
a. Standing with one foot forward, twist body forward (counts 1-4) and
backwards (counts 5-8)
b. Repeat (a) (counts 1-8)
6. Step-Cross-Step-Kick
a. Step right foot sideward, rights arms in reversed T position (count 1)
b. Cross-step left foot over right foot, arms as in (a) (count 2)
c. Repeat (a) (count 3)
d. Kick left foot forward arms upward (count 4)
e. Repeat (a)-(b) stepping left foot sideward left, kicking right foot
forward
7. Tinikling In and Out (fast ¾ time)
a. Jump twice, feet together (counts 1,2)
b. Jump once, feet apart (count 3)
c. Repeat (a) and (b) 7 times more
d. Jump to face right about or opposite direction and repeat 8 times more
8. Charlestone
a. Step right foot forward. Arms moving naturally towards the right
(count 1)
b. Raise left foot forward, arms moving towards the left (count 2)
c. Step left foot slightly forward, arms moving toward the right (count 3)
d. Swing right foot sideward-backward to a point in rear, arms toward the
left (count 4)
e. Repeat (a)-(b) as many times desired.
9. Swing and Project
a. With knees slightly apart, swing hips right and left alternately, arms on
waist level mowing with the swinging of the hips (counts 1-16)
b. Contract and project abdominal muscles forward and backward, arms
slightly raised (counts 1-16)
c. Repeat (a) and (b) (32 counts)
10. Cha-Cha Jump
a. Step right foot backward, arms in reversed T position (count 1), step
left foot in place (count 2), step right foot in place (count 3), pause
(count 4)
b. Jump 4 times sideward right and left alternately arms upward moving
naturally left and right alternately
11. Non-Stop Dancing (Basic Steps and Variations)
a. Waltz
b. Cha-Cha
c. Boogie
d. Swing
e. Paso Doble

Practical Hints for an Effective Aerobic Exercise Program

1. Choose an aerobic activity you like best. Concentrate on it. Later, learn other
forms of aerobic exercise as a variety of activities contribute to a more
pleasurable workout. Be sure you know exactly what to do in each exercise.
2. Provide yourself an appropriate outfit. Comfortable t-shirt and shorts can make
you move freely. A pair of running shoes and socks will complete your attire.
3. Set a regular time for your exercise. This may be early in the morning, after
work in the afternoon, or early evening. Stick to your schedule with at least 30
minutes to 1 hour continuous activity, 3 times a week on alternate days.
4. Look for a suitable and safe place where you can have enough space to allow
you to move about freely. Avoid an air-conditioned room or a place where there
is a direct draft.
5. Exercise with music as it is makes the workout easier and more enjoyable.
Choose moderately paced music for warm-up, fairly slow music for cool-down
stretches, and assorted lively pieces for your workouts. A non-stop disco music
tape provides steady beats. Hooked-on-classic or swings can really get you
going.
6. Learn how to take your pulse rate. Record your RHR, WHR and RR to monitor
your improvement.
7. Do not eat a heavy meal before exercising. Avoid liquor. Drink plenty of water
and urinate before workout.
8. Follow the steps below, non-stop. (walk or jog if you feel too tired, but do not
stop until the final stretch in the cool-down.)

Warm-up (5-10 minutes)


Workout (15-30 minutes)
Cool-down (5-10 minutes)

The time allotment given below for each phase is flexible depending on your
chosen activity and your state of physical fitness.
9. If you have a heart ailment or you are obese, or you just underwent an
operation, seek the help of physician before embarking on an exercise program.
10. You may experience a natural pain that comes with vigorous exercising.
Listen to your body. If you feel something wrong, stop the activity. If the pain
persists, see your doctor immediately.
11. Do not push yourself too hard. Exercise at your own pace. But always try
to reach and maintain your working heart rate.
12. Invite someone to join you. It is more fun exercising with others.
13. To achieve total fitness, accompany your exercise program with balance
diet, adequate sleep and rest, and practice desirable health habits.
Learning Activities

1. Get a partner and learn how to get your pulse rate. If you have a stop watch,
practice using it correctly. If there is one, use the counting you were taught in
this unit.
2. Master and execute your warm up exercises and cool-down stretches diligently.
3. Walk/jog in your neighborhood or on the school campus for 10 minutes. How do
you feel?
4. Get a good exercise rope suited to your height. Practice the fundamentals and
guidelines for individual rope jumping. Some of these are taught in the
elementary and high school physical education.
5. Invite a partner and study the correct execution of aerobic exercises listed in
your book. Try to modify them or create your own if you can.
6. Plan a 45-minute exercise program with warm up, work out and cool-down
activities. Submit this to your instructor for approval. Implement this program at
home and report the results.
7. Encourage your friends and relatives to jog or rope jump with you. Later, they
can join you in regular workouts.
8. Study and follow the practical hints for an effective aerobic exercise program.
9. Monitor your physical fitness improvement in terms of:
a. Heart rate analysis
b. Ability to do physical work
c. Weight-loss/gain
d. Posture/figure improvement
e. Sleeping and eating habits
f. General feeling of wellness

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