Aerobics For Fitness

Aerobics For Fitness

Getting in shape and staying fit is not always easy but some ways are easier than others such as aerobics when you do it right. Aerobics For Fitness Provides You With Everything You Need to Know to Make Aerobics Work Right And Produce Real Fitness Results.

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Body Groove Workout

BodyGroove gives you original workouts and routines to help exercise your body the natural way; the way that it is meant to be used. Everyone's body is one of a kind, and this workout helps you to find the best sweet spot for your body to be used. This DVD program uses music in combination with powerful dance moves to move your body in an amazing and refreshing way. Think of this as the dance equivalence to organic food; healthy and all-natural! You never have to be bored with your workout again with this program. Why stick to routines that don't work? We have a much better solution for you! From high-energy grooves to slower moves, you are set to work out in the way that you like best! You can choose from your favorite style of dancing music; everything from hip-hop to disco is represented!

Body Groove Workout Summary


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The importance of exercise

Exercise is very beneficial to your health. Exercise is any physical activity that keeps you fit. Good examples are brisk walking (e.g. 2 km per day), jogging, tennis, skiing and aerobics. Aim for at least 30 minutes three times a week, but daily exercise is ideal. Go slow when you start and increase your pace gradually.

Refining Treatments19902000

Estimating the magnitude of weight loss that can be achieved with current behavioral weight loss programs is difficult, because a variety of different approaches have often been tried within one study. Therefore, rather than tabulating results of all treatment studies and all intervention groups, Table 2 presents a highly selected listing of 12 of the largest, longest studies. Two of these 12 studies compared very low calorie diets with low-calorie diets (16,17) results from the low-calorie conditions are included in the table to provide a more accurate appraisal of the usual outcome in behavioral programs. Similarly, treatment conditions which include diet plus exercise were selected (aerobic exercise was selected if several types of exercise), since this is the recommended approach to behavioral treatment. Finally, if a study included several treatment groups that were prescribed diet plus exercise, results from the most effective intervention were used to determine what can be...

Exercise and Metabolism

Early work revealed that daily aerobic exercise at 60 of VO2max, initiated 2 weeks after a very low calorie diet (500 kcal d, 2092 kJ d), normalized the diet-induced depression in RMR and attenuated the diet-induced loss in lean body mass (4). A later study found that when aerobic exercise was initiated simultaneously with a severely restricted diet, RMR was maintained, but the diet-induced loss in lean tissue was not safeguarded (5). Other studies, in which diet and exercise were initiated simultaneously, have shown that exercise neither minimized the loss of lean tissue nor maintained RMR (6,7). Although the data are not consistently clear, the American College of Sports Medicine attests that exercise helps maintain the RMR and slows the rate of fat-free tissue loss that occurs when a person loses weight by severe caloric restriction (1). Whether exercise completely offsets the diet-induced reduction or only partially offsets the diet-induced reduction in RMR may depend on the...

Increased Physical Activity

Gradually, the patient may engage in more strenuous activities, such as fitness walking, cycling, rowing, cross-country skiing, aerobic dancing, and rope jumping. Jogging provides a high-intensity aerobic exercise. If jogging is recommended, the patient's ability to do this must first be assessed because it can cause orthopedic injuries. Competitive sports, such as tennis and volleyball, can motivate people to exercise, but care must be taken to avoid injury, especially in older people. Because amounts of activity are functions of duration, intensity, and frequency, the same amounts of activity can be obtained in longer sessions of moderately intense activities (such as brisk walking) as in shorter sessions of more strenuous activities (such as running). Daily walking is one good form of exercise, particularly those who are overweight or obese. Its helpful to start by walking 10 min 3 days a week, and can build to 30-45 min of more intense walking at least 5...

Patient And Activityrelated Factors

The duration and extent of repetitive load raise wear-related concerns after THR. These discussions involve questioning whether a patient can or should do an activity. A common concern centers on running after THR. A patient is able to run in times of need, and is not limited from running short distances infrequently, as in softball or tennis however, the repetitive joint reactive forces resulting from jogging raise appropriate concern for the durability of the prosthesis. The bearing surface is prematurely stressed, with repetitive loading up to five times body weight caused by each heel strike 9 . Cardiovascular fitness can be maintained instead with alternative low-impact, closed-chain exercises. Because the joint loads are reduced, patients are encouraged to achieve an aerobic workout with power walking, biking, swimming, the stair climber, and elliptical machines.

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Arm Movements in Aerobics. An aerobic instructor abducts her arm from downward vertical position to horizontal position at shoulder length in 0.6 seconds (s), at constant rate (Fig. 2.7a). Determine the velocity and acceleration of her elbow. Assume that the length of her upper arm is 0.38 m.

Officebased Obesity Care

Identifying the body mass index (BMI) as a fifth vital sign may also increase physician awareness and prompt counseling. This method was successfully used in a recent study where a smoking status stamp was placed on the patient chart, alongside blood pressure, pulse, temperature, and respiratory rate (15). Use of prompts, alerts, or other reminders has been shown to significantly increase physician performance of other health maintenance activities as well (9,16). Once the patient is identified as overweight or obese, printed food and activity diaries and patient information sheets on a variety of topics such as the food guide pyramid, deciphering food labels, healthy snacking, dietary fiber, aerobic exercise and resistance training, and dealing with stress can be used to support behavior change and facilitate patient education. Ready-to-copy materials can be obtained from a variety of sources free of charge such as those found in the Practical Guide, or for a minimal fee from other...

Neurotransmitters mental disorders and medications

Opiates, such as heroin and morphine, appear to mimic naturally occurring peptide substances in the brain that act as neurotransmitters with opiate activity called endorphins. Natural endorphins of the brain act to kill pain, cause sensations of pleasure, and cause sleepiness. Endorphins released with extensive aerobic exercise, for example, are responsible for the rush that long-distance runners experience. It is believed that morphine and heroin combine with the endorphin receptors in the brain, resulting in reduced natural endorphin production. As a result, the drugs are needed to replace the naturally produced endorphins and addiction occurs. Attempts to counteract the effects of the drugs involve using medications that mimic them, such as nalorphine, naloxone, and naltrexone.

Body Composition Changes And Obesity

The reduction of lean body mass is explained mainly by loss of muscle mass, a process called sarcopenia (Nair, 2005 Clarke, 2004). The decline of muscle mass has been estimated to be about 6 per decade between the age of 30 and 80. The exact cause of this decline is not known, but neuro-endocrine factors, reduced spontaneous and conscious physical activity, and intrinsic protein metabolic changes in muscles contribute to sarcopenia (Balagopal et al., 1997). Reduced mito-chondrial function in muscle associated with impaired production of ATP is felt to play an important role in the pathogenesis of age-associated sarcopenia (Nair, 2005). It is also of interest to note that reduced muscle production of ATP is present very early in young, insulin-resistant offspring of patients with type 2 diabetes (Petersen et al., 2004), suggesting a link between mitochondrial dysfunction and muscle insulin resistance. However, mitochondrial dysfunction and biogenesis improve with aerobic...

The Exercise Prescription

Physical fitness, however, is not a dichotomy, but a continuum. Once physical activity becomes a part of one's lifestyle, higher levels of fitness can be achieved by participating in a more structured exercise program. Since it is beyond the scope of this chapter to detail how to prescribe exercise for cardiovascular fitness, muscular strength and endurance, and flexibility, the reader is referred elsewhere (1,35,36). The remainder of this section, however, will give some specifics for cardiovascular exercise training, in that this component of fitness is most closely related to health improvement for the obese. The term ''cardiovascular exercise training'' is synonymous with the more familiar term, aerobic exercise training. The overload principle can be applied to the cardiovascular system in two ways, pressure overload and volume overload. Pressure overload is found when peripheral resistance in the circulatory system is increased, and the heart has to beat harder to overcome this...

Exercise Plus Caloric Restriction for Inducing Weight Loss

These modest benefits of exercise may be masked in studies of VLCDs in which the marked restriction of calories and carbohydrates results in large losses not only of fat but also of water and lean body mass (49). Wadden and colleagues (51), for example, examined weight loss of patients who consumed a 925 kcal d (3870 kJ) diet for 16 of the first 24 weeks and were randomly assigned to one of four conditions no exercise aerobic exercise strength training or aerobic plus strength training. Participants in the three exercise conditions attended three supervised sessions a week. At the end of 24 weeks, participants in the four conditions lost 18.6 , 16.4 , 18.1 , and 19.9 of initial weight, respectively. Thus, supervised exercise training appeared to have no effect on weight loss in the short term. Donnelly and colleagues (52) reached the same conclusions with a VLCD that provided 520 kcal d (2176 kJ), as did Hammer and colleagues (53) with a diet providing 800 kcal d (3350 kJ).

Role of Exercise in Maintaining Weight Loss

This finding does not necessarily contradict the correlational data reviewed earlier that showed a strong relationship between exercise and weight loss maintenance. The most likely explanation for the absence of effects in RCTs is that exercise adherence declined over time, particularly during follow-up, but even during the initial period of supervised exercise training. Perri and colleagues (63), for example, found that obese women attended 90 of possible supervised exercise sessions during the first month of treatment, but only 30 of sessions during the 12th (and last) month. Wadden and colleagues (64) similarly found that obese women attended 90 of possible exercise sessions during the first 8 weeks but only 57 of sessions from week 25 to 40. Not surprisingly, only 50 of participants reported exercising regularly in the 4 months preceding a 1-year follow-up evaluation, at which time there were no significant differences in weight loss among patients who originally had been treated...

Strengthening the Exercise Component

As noted above, exercise is a key component of behavioral weight loss program, and has been strongly associated with the long-term maintenance of weight loss. Previous to 1990, there were a number of behavioral treatment studies showing that the combination of diet plus exercise was more effective for long-term weight control than diet or exercise alone (35,36,61). Foreyt and colleagues (27) recently replicated this finding in a study of 165 mildly overweight adults who were randomly assigned to exercise only, diet only, diet plus exercise, or a waiting list control. Each group attended 12 weekly meetings, followed by three biweekly meetings and eight monthly meetings. The goal for the exercise groups was to complete three to five aerobic exercise sessions per week, each session lasting 45 mins. The diet program focused on reducing fat to

Health Benefits of Exercise Training with or Without Substantial Weight Loss

Normalization of body weight or body fat content through exercise is not necessary to improve health of obese individuals with metabolic disorders that are thought to be weight related. For example, Lamarche and associates (30) have shown that a 6-month exercise program consisting of four to five weekly 90-min exercise sessions at 55 of VO2max improved metabolic profile of obese women in spite of the fact that these women gained 2.3 kg body weight and 2.8 kg body fat during the same time period. Brown et al. (31) have shown that only seven days of aerobic exercise improved insulin sensitivity and glucose-stimulated plasma insulin levels in obese women. Furthermore, some studies have shown that fitness, rather than fatness, is the determinant for disease and mortality (32-34). Although it is not well understood how fitness and fatness interplay as determinants of health and disease, it is well established in the literature that regular exercise participation will improve the health of...


Many patients with PD present with generalized weakness (1,2). The weakness is often both in strength and endurance. Strength can be targeted with the use of specific exercises for the affected area. Closed kinetic chain functional strengthening is used for lower limb strengthening. Gentle aerobic exercises may also be introduced, once the patient is able to safely tolerate more exercises. This can be helpful not only for strengthening but also for general conditioning. A walking program, utilization of aerobic exercise equipment such as a stationary bike or elliptical glider, or an aquatic conditioning program may all be implemented to address large muscle group weakness and general deconditioning. Simple balance training exercises such as practicing one-legged stance, tandem walking, heel and toe walking, and carioca or braiding are often employed to enhance dynamic balance with walking and transfers. Exercise for the PD patient should be individualized to their functional deficits,...


Prevention of post-endurance exercise infections Athletes often use vitamin C supplements to prevent infections, as strenuous training and physiological stress appears to increase the body's need for vitamin C to a level above the usual RDI (Schwenk & Costley 2002). Additionally, the risk of infection after an intense aerobic training session or competition (such as a marathon) is increased (Jeurissen et al 2003).


In terms of available evidence, the best treatment for elderly obese patients is exercise. Cardio-respiratory fitness is an important determinant of health status in the elderly and can be improved by exercise. The majority of elderly women actually achieve the currently recommended levels of exercise during activities of daily living, including housework. However, this level of activity does not appear to be protective against obesity and its consequences. There is now evidence from a large number of studies that exercise in the elderly is beneficial in terms of glucose tolerance, cardiac and respiratory function, improved function and quality of life. Patients have traditionally been instructed that aerobic exercise is most beneficial. Meaningful amounts of aerobic exercise may not be achievable in many with functional limitation and severe obesity. Furthermore, there is often a worsening of symptoms and well-being in the short term, and this may decrease adherence to programs of...


Exercise can be a valuable tool in the treatment of obesity. Exercise increases energy expenditure and may slow the rate of lean tissue loss that occurs with severe dieting. The effects of exercise training on RMR may vary among individuals, but the effects seem to be related primarily to dietary intake and body composition. Severe restrictions in energy intake may reduce the RMR by up to 20 , but this effect may be offset somewhat if the individual exercises during the dieting period. Any changes in RMR seen with diet and exercise are probably related more to changes in lean tissue mass rather than a relative change in RMR (energy expenditure per kg lean tissue). The summation of the effects of repeated bouts of exercise on EPOC will assist in weight loss by contributing to a negative energy balance over time. The health benefits of exercise training can be obtained with or without large reductions in body weight. The safest, most effective exercise program for the overweight person...