Volume 03 Issue 10-2023
81
American Journal Of Social Sciences And Humanity Research
(ISSN
–
2771-2141)
VOLUME
03
ISSUE
11
P
AGES
:
81-90
SJIF
I
MPACT
FACTOR
(2021:
5.
993
)
(2022:
6.
015
)
(2023:
7.
164
)
OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
ABSTRACT
Eng common fitness programs are focused on aerobic physical activity and are based on their use.
Theeterm e Rob has 2 different meanings, in a broad senseee robika is a diverse exercise, andeE robika is a means of
an exercise system designed to manage and develop the ability to perform energy-providing activities: walking,
running, swimming, dancing, etc. Examples: walking, jogging, swimming, dancing, etc.
In the narrow sense-physical-culture and health, fitness programs are understood as different in orientation and
structure of gymnastic exercises (step-eRobica, dance-eRobica).
KEYWORDS
Aerobics, step aerobics, dance aerobics,fitness program, K. Kupper Aerobics, walking program (Hawley, Franks),
fitness, cardio, cross-country running.
INTRODUCTION
The development of new technologies in the field of
health and fitness, based on the requirements of the
day, indicates the need for training in the content of
professional activities. There is a noticeable need to
introduce some technologies into practice.
Development of fitness services, in modern conditions;
to qualified specialists with managerial skills, able to
organize sports and recreation activities, at the same
time, the requirements for existing specialists are
gradually increasing.
Research Article
FOCUS ON AEROBIC (LI) TYPE OF MOTOR ACTIVITY BASED ON FITNESS
PROGRAMS
Submission Date:
November 13, 2023,
Accepted Date:
November 18, 2023,
Published Date:
November 23, 2023
Crossref doi:
https://doi.org/10.37547/ajsshr/Volume03Issue11-11
Yarasheva Dilnoza
Asian International University Physical Education Department Lecturer, Uzbekistan
Journal
Website:
https://theusajournals.
com/index.php/ajsshr
Copyright:
Original
content from this work
may be used under the
terms of the creative
commons
attributes
4.0 licence.
Volume 03 Issue 10-2023
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American Journal Of Social Sciences And Humanity Research
(ISSN
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VOLUME
03
ISSUE
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:
81-90
SJIF
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(2021:
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015
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(2023:
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164
)
OCLC
–
1121105677
Publisher:
Oscar Publishing Services
Servi
If we focus on the basic exercises of aerobics, then
these are: various types of walking-
running,” oh "
Simon is built from jumps, squats and other
movements. According to their effect on the div,
different execution of movements, the use of turns,
and hand movements have different effects.
Numerous aerobic exercises are aimed at developing
strength based on various muscle groups, correcting
stride, developing flexibility and endurance.
It is recommended to divide fitness programs into 2
groups :
K.Kupper aand ERobica. The most well-known and
evidence-based healthcareprovider is ERobica, a
fitness program designed for. In doing so, we can
consider walking, jogging, swimming, etc. (points) in
the scoring process.
Recreational walking. Related to motor activity
(activities), walking is a widespread activity that is
especially important for overweight people, the
elderly, and people with poor physical condition.
Wellness running (running with squats)
Walking Program (Hawley, Franks)
Table 1.1.
Rules:
start at a level that is convenient for you.
Don't skip to the next step if you feel uncomfortable.
Keep your heart rate under constant control.
Take a walk at least every day.
Stage
duration (in minutes)
of the heart with a
decrease in the amount
of
Yeslatma 1
15
2
20
3
...
20
25
...........................
60
..............................
................
..
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1121105677
Publisher:
Oscar Publishing Services
Servi
Fitness programs need more balance than the
recommendations of the College of Sports and
Medicine (1998) in the United States (1see Table 1.1). It
was found that adults with low fitness should engage
in various types of exercise for 30 minutes.
After completing the walking program, switch to a
running program based on your fitness level.
Jogging (Hawley, Franks, 2000)
The rule
1.
You must complete a complete walking
program before performing a running program.
2.
Start each session with stretching and walking.
3.
Don't skip to another stage if you feel
uncomfortable.
4.
Practice controlling your heart rate.
5.
Follow the following principle and program,
namely: "working day-
day off”.
Step 1: Complete 10 steps and repeat 5 times to
determine your heart rate, then continue for 20 to 30
minutes.
Step 2: Run 20 steps and walk 10 steps, repeating this 5
times to control your heart rate. Don't let your heart
rate deviate from the norm. Increase or decrease the
number of exercises accordingly.
Step 3. 30 steps running 10 steps walking, repeat 5
times. Monitor your heart rate.
Step 4. Jog for 1 minute, walk for 10 steps, continue
monitoring your heart rate, repeating this 3 times. (The
allotted time is 20-30 minutes).
Step 5. Run 2 minutes, walk 10 steps, repeat 2 times.
Monitor your heart rate, do not go beyond the
acceptable range.
Step 6. Check your heart when walking a certain
distance (400 or 440 meters). Control your running
rhythm and, of course, the number of heartbeats. if
your heart rate results are high, return to the Phase 5
program.
Step 7. Increase the load by 2 times, controlling your
heart rate and pace while running. Move alternately
with walking throughout the entire run.
Step 8: Try to get to 2 miles when you can, covering 1
mile. At the same time, keep your heart activity under
control.
Step 9. Walk 2-3 km without stopping. Make sure your
heart rate is normal.
RoRoller skating.
A high level of emotionality continues to be the most
popular type of motor activity in the effective
development of emotional, aerobic potential. Today,
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Publisher:
Oscar Publishing Services
Servi
15 million people are engaged in roller skating all over
the world.
Training on roller skates, which has a biomechanical
nature, is one of the complex exercises that require a
large number of muscle movements and increase
muscle activity . at the same time, roller skating
requires special clothing, a helmet (helmet) and
various protectors.
Currently, 4 types of tool equipment are being
developed and presented in the world. these are roller
skates for walking, for fitness, extreme (acrobatic) and
universal
Funksional holatni yaRollers used in fitness
applications to improve the functional ionic
stateshilash
maqsadida
fitness
dasturlarida
ishlatiladigan roliklar teaccording to the specifications
of te XNik, it should be particularly noted that the tO R
on the wheel available in themgreatly helps in
organizing the duration of training, as well as in
convenient and efficient organization.
Fitnessprograms on cardio machines. Fitness programs
developed using thise equipmentserve to maintain a
high level and European potential. (treadmill, bicycle
ergometer, rowing machine, etc.) k).
When it comes to a treadmill, there are 2 types of
treadmills:: 1) MeXAnik 2) Electric.
MeThe advantages of the me XAnik Trek devices are
simple and affordable, while the disadvantages are
that the loads lead to a limited level of fatigue.
there is an electronictrack device, a special protection
system that ensures the safety and comfort of training,
and an intensive organization of training with a large
range. In recent years, examples include a new type of
exercise equipment : elliptical machines, exercise bikes
that combine several functions, steppers and
treadmills. This new type of exercise equipment
belongs to a generation of exercise machines, the
distinctive feature of which is that by switching to
elliptical amplitude movements, they reduce the load
on the foot to almost a minimum: ( buttocks), activate
the muscles of the thighs and shins.
There are also a number of elliptical simulators that
allow you to perform several movements with your
handsi, simulators with different magnetic systems
applied to the muscles of the shoulder girdle, used to
control loads in a homogeneous simulator.
It is necessary to ensure that training sessions on the
simulator, in terms of intensity, were 2 levels.
Level 1. The maximum pulse rate is within 60-70%.
(determined by the formula "age 220".)
Level 2. The maximum pulse rate is reached in the
range of 70-85%.
Volume 03 Issue 10-2023
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SJIF
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164
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OCLC
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Publisher:
Oscar Publishing Services
Servi
The simulator can optionally (manually) control fitness
programs, training indicators (speed, angle, distance),
automatically, based on the technical structure. Using
a pacemaker in this alfosis allows you to control the
angle of inclination of the treadmill, the amount of
loads and heart rate using a computer. And this, in turn,
allows you to improve the aerobic capacity of people in
terms of the effectiveness of fitness programs. : elderly
people and people with an increased risk of coronary
heart disease. Also, continuous monitoring of heart
activity with the help of a weight loss program allows
you to rehabilitate patients (in the presence of a
cardiologist).
Fitness programof Ranger fartlek I simulators in fertlek
programs, it is recommended to change the load level,
its speed and the angle of inclination of the treadmill
(track). (Session duration is 30 minutes).
Cross-country running. Loads are mainly determined by
a small change in the speed of rotation of the track, as
well as its angle (slope).
Pyramid. The loads given during training are constantly
growing. The speed of rotation in this position is
inversely proportional to the angle of inclination of the
track, which allows you to speed up the heartbeat.
Interval training. During this work, active rest
alternates with intensive work.
“Up". This process occurs by increasing the angle of
inclination and gradually reducing the speed of
rotation.
” Jogging " (Running with squats). Depending on this
program, the angle of inclination of the track changes
depending on the speed of rotation. Stable pulse
performance is achieved gradually, from the initial
phase to the final phase.
Spinbake-aerobics. In recent years, Spinback aerobics
(spinning, cycling) has become widespread in fitness
groups. They are an important element of motor
activity carried out on special exercise bikes. Spinback
aerobics (Si) is the main type of training work that
allows you to use the shoulder muscles, contributing to
the development of static and dynamic strength and
speed qualities
Table 1.22-jadval
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Publisher:
Oscar Publishing Services
Servi
Parameters of
the work
performed
(performed)
training complex
plane
movement
height
movement in a
sitting
positiontlanish
uphillclimb
Iw
(vertical)
movements
with changing
div position-
(standing,
sitting.)
Often-
lashtirish
(fast).
Lead time
(minutes)
5-15
5-10
1-3
3-10
0.5-1
Movement-
larning
frequency in 1
minute.
100-120
50-70
50-70
100-120
140-160.
110-140
70-110
enduranceik
(resistance-lar)
below average
, above
average, above
average.
A large
average
is less
than the
average,
and the
average is
a lot.
Course of work
aerobic
aerobic-
anaerobic
aerobic
strength-
composition
with
intensive
dynamic
work, leg
muscles and
static work,
arm
muscles
with intensive
anaerobic and
aerobic work
with dynamic
work.
Fast-
Corley-
strong-lik
heart rate
increase 70-
80%
90-100
110
130-140
150 and
more
The training will consist of high-range aerobic-
anaerobic loads , power and speed movements
performed at the same pace.
To increase the emotional (emotional) state during
training, you can conditionally: depict on the screen
(video monitor) a picture of the terrain with various
events in harmony with movements in different planes,
or control the training to a certain music in accordance
with the program by pedaling
The main features of Spinbike Aerobics are as follows:
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* The first training complex from the reconstruction of
the previous one.
* Work out all common difficulties (in 2-3 sets).
* For speed and strength (fully in 3-4-5 sets).
* “Spinbayk –
aerobika”Based on the perfect
organization of training” spinbike
-aerobics".
(See Table 1.2 for Spinbike-aerobics training complexes
by main and general features of work.)
CONCLUSIONS AND RECOMMENDATIONS.
In conclusion, it is worth noting that the application of
these programs in regions with a low ecological level is
at the same time important for those who care about
their health, as well as for the effective organization of
leisure activities. Transition from the simplest
movements to more complex ones, following the rule
that sudden movements should be performed in the
middle of training, gradually increasing the pace of
each act of movement or motor activity; choosing the
load rate that occurs when performing exercises,
movements based on their internal capabilities
(getting advice from a specialist, if he does not know),
determining movements and exercises in accordance
with them must be gradually mastered and made a
habit until a skillis formed. The human div needs
constant movement. To the extent that nutrients are
needed by our div ,physical movement is also
necessary at this level. The only way to achieve long-
term activity of the musculoskeletal system is through
physical exercise. Achieve physical activity of the div
based on the programs described above.
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1121105677
Publisher:
Oscar Publishing Services
Servi
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