Aerobic Zumba for a sports student and linked to a lesson plan - Term Paper Example

? Aerobic Zumba Paper for A Sports and Linked To A Lesson Plan submitted) Introduction Zumba is a programof fitness that has been inspired by the Latin dance. The founder of Zumba was a dancer based in Miami and choreographer (Hoeger & Hoeger, 2011, p. 333). Zumba combines cardiovascular exercise with Latin rhythms to create aerobic routine that is easy to follow and creates a lot of fun indeed. The microcycle exercises taught here are very beneficial to the general health. Physical exercise can be defined as any kind of bodily activity that is performed to maintain the individual’s physical fitness, the general health and wellness of the person. Exercises are carried out for a variety of reasons for instance weight loss, strengthening of the muscles and cardiovascular system, maintenance and even for the purpose of entertainment and enjoyment. Frequent physical exercise is a booster to the immune system and assists in the prevention of diseases like those related to the heart, cardiovascular system, obesity and certain types of cancer (Woods, 2011, p. 41). Exercise is known to improve the state of mental health and promote and enhance the confidence and self esteem of those who get involved in it. These benefits are discussed in this term paper very exhaustively. The effects of these exercises on the basic skills of the learners and any other person who gets involved in them are also reviewed. This is discussed with the view of enhancing the strength, speed, endurance and coordination of those involved. Exercise indeed makes people feel better, to build in more energy and even live longer live longer lives. The health benefits of carrying out regular exercise and constant physical activity are not easy to ignore. They are beneficial to every individual regardless of age, physical ability and sex. Healthcare providers have often described exercises as a miracle or wonder drug whose capability is very tremendous in preventing diseases where expensive drugs could be used (Kennedy & Yoke, 2009, pp. 294-295). Indeed, exercise is a drug at the disposal of every individual. One chooses to take it or leave it at the expense of social and health well being. The Beneficial Effects of microcycle Exercises One of the beneficial effects of the exercises is that it helps to reduce the size of the waistline. This is very helpful as it tones and strengthens the entire mid section and also boosts the hips. For the learners to achieve this fundamental benefit, they should perform the exercise of standing with legs hip-width apart and positioning the hands in front of the chest for balance (Alidina, 2012). The right foot then should be stepped on the right side followed by the left foot, and then the body twisted. The same step should be repeated on the opposite side. Exercise can significantly assist in the prevention of excess weight gains. In the same vein, exercise assists in maintaining the weight loss. When one engages in exercise or physical activity calories are burned. When the activity is intense more calories are burned. This has fundamental health benefits and can prevent several diseases that arise from conditions such as obesity. One does not have to set aside huge chunks of time and resource in doing the exercise so as to gain from these benefits. If one feels that it is very hectic to carry out these exercises, he should not worry and feel so left out. It is possible to reap these benefits by getting active throughout the day by doing simple things. Simple ways such as taking stairs instead of elevator, spending some time walking and reviving up the household chores can work out miracles and help those who fear to carry out the actual exercise equally achieve the health benefits associated with such exercises (Kraemer & Fleck, 2007, pp. 120-122). Exercise helps is combating diseases and other health conditions. Those who are worried about health diseases now have nothing to worry about if they can take an active role in carrying out the exercises. High blood pressure has claimed lives of many innocent people. Most of these cases result because of lack of exercise. It doesn’t matter what the current weight of an individual is. Activity boosts the high density lipoprotein or what is referred to as good cholesterol. It also reduces the unhealthy triglycerides significantly thereby enhancing the health and well being of the individual a great deal. Exercise keeps the blood flowing smoothly and reduces the risk of cardiovascular diseases (Plowman & Smith, 2013). The role of regular physical activity in the prevention and management of a wide range of health problems and concern can never be overlooked. The conditions that can be well managed through carrying out exercise include stroke, diabetes, metabolic syndrome, arthritis and certain types of cancers. Exercise also shapes the legs thereby improving the balance and coordination of those involved. In order to ensure the well shaped legs and improvement of the balance of the individual, tapping the right and left heels forward and lifting them slightly off the floor can help a great deal. Exercises increase the blood flow to the brain. This ensures that oxygen are supplied to the part of the brain that deals with coordination and balance. In the similar regard, exercise boosts the energy that is required to balance and carry out the daily activity. Regular physical activity improves the strength of the muscles and boosts the endurance. It ensures that nutrients and oxygen is supplied to the tissues and help the cardiovascular system to work more effectively and efficiently. When the heart and lungs are more active and function more efficiently, one has more energy to go about the daily chores. Exercise also improves the mood of individuals. It lifts the emotion of the individual making him calm and at peace. The only sure way of blowing off steam after a very stressful and depressing day is through carrying out exercise. Being physically active stimulates several brain chemicals that may leave one feeling happy and more relaxed. It also makes one feel better about his/her appearance. This boosts the dignity, confidence and self esteem of an individual. Every human being deserves peace of mind, happiness and social well being. Physical activity is one way to boosting the mood. Exercise generally improves sleep for many people. This helps in eliminating sleep disorders like insomnia (Brumitt, 2010, p. 54). People, therefore, do not have to spend a lot of money buying sleeping pills when they can achieve the same end through adequate and healthy physical activity. By improving the mood of those who are involved in the physical activities, depression is scared. There are a number of factors that contribute to depression. These include low self esteem, anxiety, stress and being overweight. Endorphins act as natural pain relievers and good antidepressant in the human body. Physical activity increases the levels of endorphins and serotonin thereby improving the mood and increasing the self esteem. It also assists in the weight management. Physical activity also improves the brain function of individuals who engage in it. It has been found out that physical activity, and aerobic exercises particularly enhances the cognition functions of adults. This is because of the role that physical activity plays with regard to increasing the supply of blood to the brain. In addition to this, exercises increase the factors of growth factors, which help in the creation of new nerve cells and promoting synaptic plasticity. Furthermore, the increase of chemicals that help in cognition is also promoted by physical activity. Such chemicals include serotonin, glutamate and dopamine among others. Physical activity has many other beneficial effects that are related to cognition because of its ability to increase the levels of nerve growth factors (Caplan & Adams, 2007, p. 120). This assists in support of survival and growth of many of the neuronal cells. Moderate exercise has beneficial effects on the immune system of the human it leads to a reduction on the incidences of the upper respiratory tract infections. By enhancing the immunity of an individual, physical activity plays a significant role to prevent the incidences of diseases since the ability of the body to fight them is boosted by the exercises. The effect on basic skills Exercises are also very beneficial because of the effects that they play with regard to the basic skills. They make an individual very active and able to carry out the daily chores with a lot of energy and enthusiasm. This is because the exercises strengthen the muscles making one strong enough to meet the daily chores amicably. Exercise also enhances the flexibility of an individual. This is possible through the stretches that one makes while exercising. Flexibility is a vital element that is likely to guarantee an individual a lot of benefits. Flexibility is required by every individual to perform certain tasks that are very basic in life. For instance fulfilling an individual’s sexual obligation and deriving pleasure and satisfaction from the same requires flexibility (Moran, 2004, p. 236). This is derived from exercise. There are many other issues in life that some people do take for granted but are very important for the happiness and well being of people. These skills are derived from carrying out adequate exercise. Overdoing the exercises again can be very detrimental to the life of an individual. It ought to be done within the acceptable limits. Exercise also boosts the coordination and balance skills of an individual. This comes about as a result of the enhancement of the supply of oxygen and nutrients to the part of the brain that ensures the balance of an individual. Every individual requires the coordination of the body parts and balance so that he is able to carry out the obligations that life puts him through. People who engage in regular exercises are much more likely to achieve balance and coordination required for them to go about the business of living a stronger, healthier and happier life. Exercise also enhances the speed of an individual with respect to the performance of the daily chores. Those who frequently engage in exercises are likely to be faster and more efficient and effective in performing their duties. They are able to deliver to the expectations of the society within the little time possible and do what is expected of them especially where physical input is required. As much as the contemporary society is going through transformation, information and communication technology is transforming the manner in which things are done. Some elements of physical engagement are still required to perform a lot of work for organizations. The accomplishment of such tasks requires speed and efficiency. Individuals who carry out regular exercises are much more likely to perform such tasks within the time limits (Saxton & Delay, 2010). This is because their skills with regards to speed are enhanced a great deal. Exercise also affects the enduring skills of those who undertake it. It enhances the enduring ability of individuals making them able to endure harsh situations for a long time. As a human being at some point, the circumstances become harsh. Hard times require that an individual becomes hard to endure. Even in an ecosystem, time comes when the strongest survive, and there is the struggle for existence. Exercise is the surest way of ensuring that humans are able to endure such hard times and go through them successfully. This is because exercise makes one strong enough to endure the hard conditions that life may present to them. Age related variation of used exercises Exercise is a needed thing for any individual regardless of age. However, it becomes difficult for people to carry out certain types of exercises due to the limits of age. There are certain exercises that aged people cannot undertake. These variations should be appreciated and suitable types of exercises taken by those who are able to undertake them. Those who are not able to engage in strenuous bodily exercises due to age do not have anything to worry about. There are many other ways in which they can achieve similar ends. One of the simple ways of undertaking exercise for people in this age is through getting themselves occupied through household chores throughout the day. They need to keep themselves actively involved in chores that exercise their muscles even if these tasks do not involve the actual straining exercises such as cycling, flexibility exercises such as stretching to improve and strengthen the muscles and joints (Gormley & Hussey, 2009, p. 221). They can also take part in walking certain distances daily just to keep them active. The youthful group who are full of energy can take part in aerobic exercises like swimming, cycling, and rope skipping, hiking, rowing and even running. The focus should be in increasing the cardiovascular endurance. Aerobic exercises including functional training, weight training, sprinting, playing tennis and high intensity interval training increase the muscle strength and are generally taken by the young group of people who are full of strength and energy. Exercise is very important for people of all age group and ought to be encouraged because of the fundamental role it plays in preventing diseases and increasing the lifespan of the individuals. Every individual, regardless of age deserves to live a happy life free of ailments and depressions. The best way to do this is through taking the drug of wonder, the drug of miracles –exercise. Conclusion From its very definition, exercise qualifies as a very important activity with regards to the wellness and fitness of an individual. The general health benefits that exercise deliver are too significant to overlook. Exercise builds self confidence and esteem in the individuals that take it. It makes them live a longer and happier life. Indeed physical activity is a wonder drug that vaccinates individuals against diseases in a manner that no other drug can do. The good news is that nobody is exempted from exercise or even limited by age. There are various ways of doing exercise. One does not have to engage in strenuous exercise to qualify to be undertaking it. In fact, too much of it is not even healthy. It should be done within the acceptable limits. For those who feel limited by age, they can still get involved in activities that are light enough for their ages and still reap the health benefits associated with the physical activity. Exercise also bears on the basis skills of individuals such as speed, strength, endurance and coordination. All these are very fundamental skills that each and every human being requires to live a longer and healthier life. Because of these benefits, every individual regardless of age should take part in physical activity so as to reap the benefits. Many deaths have occurred because of diseases that affect people due to lack of exercise. It is painful that many of the casualties have demised before their time. It is time to stop this. The way out is through carrying out regular exercise. References Alidina, S. (2012). Become More Relaxed In A Day For Dummies. Hoboken: John Wiley & Sons. Brumitt, J. (2010). Core Assesment Training. Illinois: Human Kinetics. Caplan, G., & Adams, M. (2007). BTEC National Sport. Oxford: Heinemann. Gormley, J., & Hussey, J. (2009). Exercise Therapy: Prevention and Treatment of Disease. Hoboken: John Wiley & Sons. Hoeger, W. W., & Hoeger, S. A. (2011). Physical Fitness. Stamford: Cengage Learning. Kennedy, C. A., & Yoke, M. M. (2009). Methods of Group Exercise Instruction. Illinois: Human Kinetics. Kraemer, W. J., & Fleck, S. J. (2007). Optimizing strength training: designing nonlinear periodization workouts. Illinois: Human Kinetics . Moran, A. P. (2004). Sport and exercise psychology: a critical introduction. London: Routledge. Plowman, S. A., & Smith, D. L. (2013). Exercise Physiology for Health Fitness and Performance. Philadelphia: Lippincott Williams & Wilkins. Saxton, J., & Delay, A. (2010). Exercise and Cancer Survivorship: Impact On Health Outcomes and Quality of Life. Berlin: Springe. Woods, R. (2011). Social Issues in Sport. Illinois: Human Kinetics. Read More