Aerobic Fitness

Patricia Mecol S.
Balicas, LPT
PathFit Instructor
FINALS
PathFit 1
Patricia Mecol S. Balicas, LPT
PathFit Instructor
AEROBIC FITNESS EXERCISES

PathFit Instructor
Aerobic Exercise
Aerobic exercise, also known as cardio, is any physical activity that gets
your heart rate up and keeps it elevated for a sustained period. Think of
it like giving your internal engine a good rev, improving your overall
health and fitness in numerous ways!
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Heart Thumper
During aerobic exercise, your heart beats faster and pumps more blood
throughout your body, delivering oxygen and nutrients to your
muscles. This strengthens your heart muscle and improves your
cardiovascular health, reducing the risk of heart disease, stroke, and
other chronic conditions.
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• Lung Lover: Aerobic exercise also improves your lung function, allowing
you to take in more oxygen and expel more carbon dioxide. This gives
you more stamina and makes it easier to breathe during physical activity.
• Calorie Blaster: Burning calories is a key part of weight management, and

aerobic exercise is a great way to do just that. The more intense the
activity, the more calories you'll burn.
• Mood Booster: Exercise releases endorphins, which have mood-boosting

effects and can help reduce stress and anxiety. So, a good cardio session
can leave you feeling happier and more relaxed.
• Energy Energizer: Regular aerobic exercise can increase your energy
levels throughout the day, making you feel more alert and motivated.
• Bone Builder: Aerobic exercise helps to strengthen your bones and

muscles, reducing your risk of osteoporosis and other injuries.
• Brain Buzz: Studies have shown that aerobic exercise can improve
cognitive function, memory, and focus.
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Examples of aerobic exercise for different

preferences and fitness levels
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Low-Impact and Easy on the Joints

• Walking: A simple yet effective way to get moving. Aim for at least 30 minutes of
brisk walking most days of the week.
• Swimming: A refreshing and low-impact workout that's easy on your

joints. Perfect for hot days or those with joint pain.
• Yoga: Combines physical postures, breathing exercises, and meditation. While

some forms are more demanding, many yoga styles are gentle and suitable for
beginners.
• Pilates: Focuses on core strength, flexibility, and posture. Similar to yoga, various
Pilates styles cater to different fitness levels.
Moderate-Intensity and Calorie-Burning: Patricia Mecol S. Balicas, LPT
PathFit Instructor
• CYCLING: Enjoy the outdoors or hop on a stationary bike for a fun and
effective cardio workout
• DANCING: Let loose and have fun while getting your heart rate up! Any type
of dance you enjoy counts, from Zumba to ballroom to belly dancing.
• TENNIS: A social and challenging activity that provides a great workout
• ROWING: Works your entire body and provides a fantastic cardiovascular

workout. You can use a rowing machine at the gym or even join a rowing club.
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High-Intensity and Powerhouse Workouts

• Running: A great way to burn calories and improve your cardiovascular health. Start
slow and gradually increase your distance and intensity.
• HIIT (High-Intensity Interval Training): Short bursts of intense activity followed by

rest periods. A highly effective way to burn calories and improve fitness in a short
amount of time.
• Bootcamp: A challenging workout that combines various exercises like

plyometrics, strength training, and cardio.
• Boxing: A great way to improve your coordination, agility, and cardiovascular

health. You can take a boxing class or hit the heavy bag at the gym.
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Remember, it's crucial to consult your doctor before starting

any new exercise program, especially if you have any health
conditions. Choose activities you enjoy and gradually
increase the intensity and duration of your workouts as you
get fitter. Consistency is key!
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AEROBIC DANCE EXERCISE
Aerobic dance exercises are a fantastic way to get your heart pumping,
burn calories, and have fun while doing it! They combine rhythmic
movements with cardiovascular exercise, making them a great choice
for people of all fitness levels.
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High-Intensity
• Zumba: This popular dance fitness program incorporates Latin and international
rhythms with easy-to-follow moves. It's a great way to let loose and burn
calories quickly.
• Hip-Hop Dance: Get your groove on with hip-hop moves like popping, locking,
and breaking. It's a fun and energetic workout that will challenge your
coordination and stamina.
• Cardio Salsa: This fast-paced dance workout combines traditional salsa steps
with cardio exercises like jumping jacks and squats. It's a great way to improve
your coordination and cardiovascular health.
Moderate-Intensity: PathFit Instructor
• Line Dancing: Learn some fun line dance routines and get moving with a
group of people. It's a social and enjoyable way to get some exercise.
• Jazzercise: This classic workout combines aerobic movements with jazz

dance elements. It's a great way to improve your flexibility and coordination.
• Ballroom Dancing: Learn the waltz, tango, or foxtrot and enjoy a more
elegant form of aerobic dance. It's a great way to improve your posture and
balance.
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Low-Impact
• Belly Dancing: This captivating dance form focuses on isolating and
moving your core muscles. It's a great way to improve your flexibility
and tone your stomach.
• Tai Chi: This gentle exercise combines slow, graceful movements with
deep breathing. It's a great way to improve your balance, flexibility,
and mental focus.
• Water Aerobics: This low-impact workout is perfect for people with

joint pain or injuries. It's a refreshing and effective way to get some
exercise without putting stress on your body.
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Remember, the most important thing is to choose an aerobic

dance exercise that you enjoy and can stick with. Start
slowly and gradually increase the intensity and duration of
your workouts as you get fitter. With a little dedication, you'll
be dancing your way to a healthier and happier you!
THANK YOU! 

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Patricia Mecol S.

AEROBIC FITNESS EXERCISES

• Calorie Blaster: Burning calories is a key part of weight management, and

• Mood Booster: Exercise releases endorphins, which have mood-boosting

• Bone Builder: Aerobic exercise helps to strengthen your bones and

Examples of aerobic exercise for different

Low-Impact and Easy on the Joints

• Swimming: A refreshing and low-impact workout that's easy on your

• Yoga: Combines physical postures, breathing exercises, and meditation. While

• TENNIS: A social and challenging activity that provides a great workout

• ROWING: Works your entire body and provides a fantastic cardiovascular

High-Intensity and Powerhouse Workouts

• HIIT (High-Intensity Interval Training): Short bursts of intense activity followed by

• Bootcamp: A challenging workout that combines various exercises like

• Boxing: A great way to improve your coordination, agility, and cardiovascular

Remember, it's crucial to consult your doctor before starting

AEROBIC DANCE EXERCISE

Moderate-Intensity: PathFit Instructor

• Jazzercise: This classic workout combines aerobic movements with jazz

• Water Aerobics: This low-impact workout is perfect for people with

Remember, the most important thing is to choose an aerobic

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