NOTHING IMPORTANT

1. Aubrey Gel Villa Tuesday. 10:00-12:00
AB-Economics
Homework P.E
1.Training effects of aerobics
BACKGROUND:
Previous trials have evaluated the effects of aerobic training alone and of resistance
training alone on glycemic control in type 2 diabetes, as assessed by hemoglobin A1c
values. However, none could assess incremental effects of combined aerobic and
resistance training compared with either type of exercise alone.
OBJECTIVE:
To determine the effects of aerobic training alone, resistance training alone, and combined
exercise training on hemoglobin A1c values in patients with type 2 diabetes.
DESIGN:
Randomized, controlled trial.
SETTING:
8 community-based facilities
PATIENTS:
251 adults age 39 to 70 years with type 2 diabetes. A negative result on a stress test or
clearance by a cardiologist, and adherence to exercise during a 4-week run-in period, were
required before randomization. Interventions: Aerobic training, resistance training, or both
types of exercise (combined exercise training). A sedentary control group was included.
Exercise training was performed 3 times weekly for 22 weeks (weeks 5 to 26 of the study).
MEASUREMENTS:
The primary outcome was the change in hemoglobin A1c value at 6 months. Secondary
outcomes were changes in body composition, plasma lipid values, and blood pressure.
RESULTS:
The absolute change in the hemoglobin A1c value in the combined exercise training group
compared with the control group was -0.51 percentage point (95% CI, -0.87 to -0.14) in
the aerobic training group and -0.38 percentage point (CI, -0.72 to -0.22) in the resistance
training group. Combined exercise training resulted in an additional change in the
hemoglobin A1c value of -0.46 percentage point (CI, -0.83 to -0.09) compared with aerobic
training alone and -0.59 percentage point (CI, -0.95 to -0.23) compared with resistance
training alone. Changes in blood pressure and lipid values did not statistically significantly
differ among groups. Adverse events were more common in the exercise groups.
LIMITATIONS:
The generalizability of the results to patients who are less adherent to exercise programs
is uncertain. The participants were not blinded, and the total duration of exercise was
greater in the combined exercise training group than in the aerobic and resistance training
group

2. 2.Why people do aerobics?
than Aerobic’ exercise refers to exercise that requires the consumption of substantially more oxygen at rest.
It involves repeated rhythmic movements of the large muscles of your body, such as those in your arms or
legs. Examples of aerobic exercise include brisk walking, jogging, swimming, cycling, dancing, cross-
country skiing, ice-skating, kayaking, roller-blading, and aerobic dance (often simply called aerobics).
Because you need more oxygen to do aerobic exercise, you breathe more rapidly and deeply to get extra
oxygen into your lungs. Your heart also beats faster to deliver more oxygen-carrying blood from your lungs
to your muscles.
How fast your heart beats and how rapidly you breathe will depend on how intense (hard) the exercise is,
with gentle exercise causing only slight increases in breathing and heart rate, but more vigorous exercise
resulting in greater increases.
3.Aerobics dance workout
Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that
depends primarily on the aerobic energy-generating process Aerobic literally 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 Generally, light-to-moderate
intensity activities that are sufficiently supported by aerobicmetabolism can be performed for
extended periods of time. The intensity should be between 60 and 85% of maximum heart
rate
4. Warm up activities before aerobic dancing
Toe and Heel Walks
Walking on your toes gives your calves, in the back of your lower legs, a good warm-up. Walking on
your heels warms up the front portion of your legs as well as warming up your ankles. If your legs
start to ache while doing either of these walks, you should stop.
1. Walk on your toes with your toes pointed straight ahead for about 20 meters, getting as high up on
your toes as you possibly can. Your legs should be relatively straight as you do this, and you should—
at least initially—take fairly small steps.
2. Switch to walking on your toes for 20 meters. Your feet should be rotated out.
3. Do the same, with your toes pointed in, for 20 meters.
4. Repeat this while walking on your heels.
Hip Circles
Hip circles warm up the large muscles in the front and back of your midsection and buttocks.
1. Begin with your hands on your hips and your feet together.
2. Bend one leg up in front of the body at the hip (photo A) and rotate it up to the side (photo B), then
lower it.
3. Reverse the movement by bending the leg up at the hip to the side and rotating it forward before
lowering it. Repeat 10 times, then perform on the opposite leg.

3. 5.Aerobic dancing
 Warm-up - Start off moving to something slow for about 5-10 minutes which will prepare you
for more vigorous activities. Starting an aerobic routine too quickly can lead toinjuries, so
make sure you talk to your P.E. teacher or a doctor before starting any newaerobic routine.
 High Impact - After warming up, your main aerobic routine should last about 20-30 minutes.
If you're just starting your exercise routine, it's better to exercise for a longer period of time at
a slower pace than going all out until you feel like you're going to drop dead.
 Cool Down - Spend the last 5-10 minutes of your aerobic dance routine cooling downand
relaxing. This will give you a chance to stretch your muscles and let your heart rate slowly
come down.
Aerobic Dancing - Choosing Tunes
 Whether you're doing aerobic dancing during your school P.E. class or dancing to a hip-hop
dance video, it's important you choose music which will make your aerobic dance workout fun
and exciting. For example, if your aerobics teacher insists on torturing you by making you
listen to nothing but old Backstreet Boys tracks and Hilary Duff, you'll quickly lose interest.
 If you don't like the tunes in your aerobic class, bring in a CD of your fave music to class or
bring along your own MP3 player with headphones and listen to that instead.
 Whatever your choice of tunes is, remember to include slower tracks like Usher'sConfessions
for your warm-up or cool down and faster songs like Outkast's Hey Ya for your main aerobic
workout.
Aerobic Dancing - Feet First
A good pair of sneakers is extremely important for any kind of aerobic activity. Choose a pair of shoes with
good tread, cushioning and ankle support. Talk to your P.E. teacher or parents to make sure your shoes are
suitable for aerobic dancing. Your feet will thank you.
6. Cool down activities after aerobic dancing
Cooling down, also called warming down, is an easy exercise that will allow the body to gradually
transition from an exertional state to a resting or near-resting state. Depending on the intensity of the
exercise, cooling down can involve a slow jog or walk, or with lower intensities, stretching can be
used. Cooling down allows the heart rate to return to its resting rate. Studies are currently inconclusive
as to whether actually reduces delayed-onset muscle soreness and muscle soreness is not caused
by lactate production during intense exercise. Anecdotally cooling down may reduce dizziness for
professional or serious athletes and vocal performers after strenuous workouts. Studies have shown a
weak correlation between cooling down and less muscle delayed-onset muscle soreness, however the
majority of recent studies discount this relationship. One study has shown that some certain athletes
who perform an extensive cool-down are less likely to become injured.