|
|
|
|
 |
|
|
If you use aerobics as part of your workout routine, e-mail us your story or tell us about your favourite routine, video, music, or studio. Be sure to include your initials, city, and state so that we can include it with your information.
|
|
|
|
|
|
 |
Aerobic means "with oxygen." Aerobic exercise is any activity involving the large muscle groups that can be sustained over a long period of time and is rhythmic in nature. Aerobic exercise helps condition the lungs and cardiovascular system. The development of a stronger heart results in the body being able to deliver more oxygen throughout the body with greater efficiency.
There are two main types of aerobic exercise--dance-style and step.
Dance-style aerobics are comprised of a series of body movements designed to raise your heart rate and work out all of the major muscle groups. These workouts are typically done to music with a driving beat to set the pace. The movements can be improvised or performed while following an instructor at a gym or on a video. The target of dance-style aerobics is to achieve maximum results for toning and heart-lung conditioning.
Step aerobics are similar to dance-style aerobics except that the lower body workout makes use of a step to increase muscle conditioning and provide a low-impact workout. Step aerobics require less floor space than dance-style aerobics and may be better suited to in-home workouts where space is limited. As with dance-style aerobics, step aerobics can be improvised or performed while following an instructor at a gym or on a video.
Proper step aerobics require good alignment to avoid injury. You should keep your head up; shoulders down; and back, abs, and butt tight. When stepping up, you should lean at the ankle, not at the waist to avoid stress on the lower spine. The entire foot should make contact with the platform. Tendon injury at the heel can be avoided by making sure your heel is down and your foot is in the center of the platform. When stepping down, step close to the platform and be sure your entire foot ends up flat to the floor (toe, ball, heel). The platform should be no higher than 4" when beginning the program. As you advance and your body becomes better conditioned, you can increase the step height to 10". Keep in mind that no step height should force your knee above a 90-degree angle in order to avoid injury to the knee.
Warming up before starting aerobic activity is important to prepare your body for the exercise and reduce the risk of injury. Stretching that involves all major muscle groups is strongly recommended with focus on the lower back muscles. A slower paced version of your aerobic routine can be used to start raising your heart rate and warm up your muscles. Never skip the warm up to save time. Failing to warm up properly can result in injuries that keep you from working out for days, weeks, or even months.
Cooling down after aerobic activity is important to avoid blood pooling in the extremities. Cooling down also slows the heart to a normal rate and returns blood circulation to pre-activity rates. Cool down periods should involve stretching to relax muscles and increase flexibility. Performing a slow, rhythmic version of your aerobic activity helps to release chemicals from the muscles that are built up during the intensity of the workout and may help to avoid sore muscles. Failing to cool down after an intense workout can result in fainting or heart stress.
Duration of your workout should be progressive, but consistent. It is recommended that you start out with a 20-minute workout every other day. As your muscles and heart become used to the workout, you can increase the duration to 60 minutes daily.
|
|
|
|
|
|
Sign up for our periodic newsletter to get the latest tips, tricks, hints, help, recipes, site updates, and much more.
|
|
|
|
