User:Monica thomas gill/sandbox

= AEROBIC EXERCISE =

== Aerobic exercises also are known as Cardio and are a physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. Aerobic means relating to involving or requiring free oxygen and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. ==

== The word aerobics is made up of two Greek words: Aeros which means air and bios which means life. Aerobics is basically considered a mode of conditioning which helps our body use more oxygen and maintain a healthy heart rate. It also helps in the maintenance of blood circulation and keeps our blood pressure levels at health range. This type of exercise can be conditioned for 20- 45 minutes without being conditioned. ==

HISTORY
== Psychologist, Archibald Hill introduced the concepts of maximal oxygen uptake and oxygen debt in 1922. German physician, Otto Meyerhof, and hill shared the 1922 Nobel prize in the physiology of medicine for their independent work related to muscle energy metabolism. In 1968 Dr. Kenneth h. cooper published aerobics which included exercise programs using running, walking, swimming and bicycling. ==

== Aerobic exercise term and method – developed by Dr. Kenneth H. Copper (exercise psychologist) and Col. Pauline ports (physical therapist) in San Antonio air force hospital in Texas. They also published the book “Aerobics” in 1968. ==

TYPES OF AEROBICS
== Freestyle Aerobics - is an aerobic exercise in which a group instructor choreography several short dance combinations and teaches them to the class. Aerobic music is used throughout the class. -It includes one – two movements at a time and repeating until the whole class able to join together. ==

== Step Aerobics – step aerobics was developed gin miller around 1989 after a knee injury. He consulted with an orthopedic doctor who recommend stepping up and down on a milk crate to strengthen the muscles supporting the knee. from this, she developed the step regime. Step aerobics is a form of aerobic exercise that uses a low elevated platform, the step, of height taller to individual needs by inserting risers. It also involves dancing games such as dance revolution or in the groove. ==

Each routine is evaluated based on 3 basic elements which are artistic, execution and difficulty.
== Low impact aerobics – As the name implies low impact activities are activities with lower intensity and it reduces the amount of stress placed on the joints and bones. it is generally used for beginners to allow their bodies to get used to the physical movements itself and allow them to slowly get familiarized before moving on. -	Low impact exercises are also good for the elderly, the overweight or pregnant ladies as these masses are unable to take additional stress and pressure on both the joints and bones so these are very ideal for them. -	Examples – Walking -	Water aerobics ==

== High impact aerobics - it includes a lot faster and jerky movements like jumping, kicking, turning -	It helps in developing the muscle and strength of various muscle groups such as the abdominal muscles. -	These exercises are recommended for those who have experience and are generally active as inactive individual or beginner jumping directly into high impact aerobics are very prone to injuries as their muscles and joints are not used to added stress and can easily lead to fractures or tearing of muscle fibers -	Example – boxing and running and sprinter. ==

Lungs – strengthening the muscles involved in respiration, to facilitate the flow of air in and out of lungs.
== Cancer prevention – researches clear that physically active men and women have about a 30-40 % reduction in the risk of developing colon cancer, breast cancer, lung cancer compared with the inactive individual ==

What qualifies as aerobic exercise?
== -	Aerobic exercise performed at a moderate level of intensity over a long period of time, for example, running long distance at a moderate pace is an aerobic exercise but sprinting is not.it most commonly involves the leg muscles primarily or exclusively with some exceptions such as rowing to distance of 2000 meters or more is an aerobic support that exercises several major muscle groups including those of legs, abdominals, chest and arms. ==

RESEARCH
== According to the research, an analysis of randomized controlled clinical trials indicates that supervised aerobic exercise has large antidepressant treatment effects for patients with major depression. ==

== -	Across 11 eligible trials involving 455 adult patients (18-65 years old) with major depression as a primary disorder, supervised aerobic exercise was performed on average for 45 minutes, at moderate intensity,3 times per week and 9.2 weeks. It showed a significantly large overall antidepressant effect compared with antidepressant medication and psychological therapies. ==

== Collectively, this study has found that supervised aerobic exercise can significantly support major depression treatment in mental health services, said lead author Dr. Ioannis D. Morres, of the University of Thessaly, in Greece. ==