Aerobic Fitness

The 29th day of May, 2012 remains a memorable day in the lives of Nigerians. It feels good to know that democracy has survived for 13 challenging years in our dear country. But are we really enjoying the dividends of democracy?

Well, to some it is the best thing that has happened in their lives and a welcome development while for others, it’s been years of regrets and mistakes.

An old saying goes thus, “As you lay your bed, so shall you lie on it.” So we ought not to expect the government to do everything for us, which means, you can add value wherever you are in your own little way.

At Body Confidence Fitness Centre, we organised a free aerobic day for clients and friends to celebrate democracy. The response was encouraging and we all had a good time.

The aerobic session started with THE WARM UP. Even when you are doing your own thing, it is still important to start with a warm up. We began by walking so that the muscles can loosen up. If any muscle group(especially the legs) feel tight, we do specific stretches for those areas. The warm up phase helps to prepare the individual for the main workout activity.

The Aerobic Phase

At this stage, everyone was ready to burn some calories. Ideally, one should be ready to burn 400 to 500 calories. The first 15 minutes was used to build up endurance and the last 30 or more minutes helped us to maximise the fat-burning benefit of our workout.

We used variety of movements during the aerobic phase. Depending upon the fitness level of every one present, we walked, jogged in place, stepped side to side, did alternate high-knee lifts, and some new aerobic moves. We were careful not to be too repetitive, especially when starting out. It was very important to vary our movements to avoid overuse injuries, paying special attention to the tightness of our muscles and stretching accordingly .

We also used portable step to add variety and another low-impact option. It was important for us to use low-impact moves because we were exercising on a hard surface. So we had one foot on the ground to avoid bouncy moves. Highly padded carpeting can also be a problem. While it may seem like the extra cushion is good, one can still suffer injuries because of lack of stability and how the body lands on that type of surface. Shoes are just as important in this type of workout as they are for jogging around the block, so put them on and replace them regularly.

Tone and Stretch

It was also fun to do light conditioning exercises by engaging in a session of extra-long stretch session. We started with the neck and worked our way to our feet, stretching every muscle group along the way. We felt relaxed and invigorated in the process. It is a great way to prevent injury and diminish stress.

Preventive Measure

There is nothing more frustrating than getting injured once you begin to enjoy the benefit of your fitness investment. Start slow and listen to your body.

Follow the guidelines noted below to protect yourself from injury. Include a warm-up, cool-down and stretch segment in every workout. Additional stretching and a day off should be included anytime you feel significant muscle tightness.

Cardiac Alert: The greatest risk of cardiac arrest is not during intense exercise but at its conclusion. Your body must make major adjustments as your heart rate slows and circulation changes. Always take at least three to five minutes to walk slowly or march in place at the end of an aerobic workout. Check with your doctor if you notice any shortness of breath, chest pain or pressure. Don’t ignore your body messages! It is better to be safe than sorry.

Shoes: Shoes are an important investment. Make sure they fit properly and are designed for your particular activity . Shoes often need to be replaced before they look worn, because they begin to lose their support and shock-absorbing qualities long before they lose their tread. If you can, invest in two pairs and alternate them.

Breath: Our need for oxygen increases dramatically with exertion, so remember to breath, fully expanding your abdomen and exhaling completely. You should be able to engage in simple conversation during your activity. If you become breathless or light-headed, slow down and pace yourself. If you are getting a side ache during activity, you are not breathing properly or you are working too hard.

Stand up: Posture is also important at all times and especially during your workout. Your torso should be erect, shoulders back and head up. Concentrate on keeping your abdomen muscles pulled in firmly to support your lower back.( Just be sure to let them expand as you breath).

Good posture immediately improves your appearance and sense of well-being. You won’t get fatigued ad quickly or be as prone to back aches. And of course, strong abdominal muscles are essential to good posture and a healthy back. So don’t neglect your sit-ups!