Florence's Weigh: Challenge Of The Week: Aerobics

Monday, 11 April 2016

Challenge Of The Week: Aerobics

photo credit: maxvibrant

Aerobics is a form of conditioning exercise that combines rhythmic aerobic movements with stretching and strength training regimen that target and improve all elements of fitness (cardiovascular, flexibility and muscular strength).

Aerobics is a high energy and fun workout as it is usually performed to music and practiced in a group setting led by a motivational instructor (pro fitness trainer), but it can also be performed solo and without music.

With the aim of promoting physical fitness and preventing illness, participants perform different routines consisting of a number of various dance-like exercises. Formal aerobics workout programmes are divided into different levels of complexity and intensity. A well-balanced aerobics workout programme will have five workings: warm-up (2-5 mins.), cardio training (25-30 minutes), muscular strength and training (10-15 mins.), cool-down (5-8 mins.) and stretching and flexibility (5-8 mins.). Aerobics programmes or classes may allow participants to choose their level of participation according to their fitness level.

Types of Aerobics

Aerobics have evolved from the shake-your-booty dance moves of the late 1970s to more varied and focused exercise options for people of all levels of levels of fitness. On your feet, in the water or on a bike, you’re more than likely to find an aerobics class that will meet your social and fitness needs.

Freestyle: one of the most common forms of aerobics that include rhythmic movements performed in time with music. It involves a fast paced routine that includes rapid movement and work on arms, thighs, abs, calf, heart and so on. You follow an instructor who demonstrates specific arm and leg movements.

Dance aerobics: also one of the most common forms of aerobics, it integrates exercise and dance movements into routines that are practiced with the music. Many dance moves are used, including hip-hop, salsa, ballet, funk, jazz, and disco etc.

Water aerobics (aqua aerobics, waterobics): this involves performing of aerobics exercise in fairly shallow water like in a swimming pool, performed mostly vertically without swimming and typically in waist deep or deeper water. Water aerobics focus on aerobic endurance, resistance training, and creating a pleasant atmosphere with music. Different forms of include: aqua Zumba, aqua aerobics, aqua jogging and aqua cycling. Water aerobics decrease stress on your joints as the water helps buoy you, taking weight off your joints. Health experts declare that the water aerobics exercise is good for people ailing from arthritis and other health problems.

Martial Arts: The pantheon of aerobic routines also includes the martial arts, which includes kicking and punching movements to increase your muscle movement. Some instructors have adapted their favourite martial arts method, while others have included a variety of boxing, karate and kickboxing techniques into their programmes.

Step aerobics: This form is a newer version and interesting technique of aerobics. Unlike the conventional aerobics which are practiced on the floor, step aerobics require one to step up and down on low platforms or plyo boxes, rather than jumping up and down.

Rhythmic Spinning/cycling (Spinning dance): Also a newer version, fun and interesting forms of aerobics. Instead of getting on a stationary bike for a monotonous steady-state workout, rhythmic cycling integrates cycling and dance moves (mostly using your upper body), led by an instructor who varies the pedalling speed and resistance throughout the workout. Standing and sitting, pedalling fast against low resistance or hard against high resistance, you experience valleys and peaks (inclination) that include regular recovery breaks. Cycling instructor Keith Thompson, is popularly known for this form of aerobics after one of his workout session on YouTube went viral.

Many fitness DVD and gyms offer a variety of aerobic programmes. Each designed for a certain level of experience and led by a certified instructor with a specialty area related to their particular session; so include it in your fitness regime to improve your general fitness and help you reach a healthy weight. Aerobics is ideal for great fat burning, real energy boost, help increase your stamina, tone up all areas of your body, as well as relieve stress after a long day. No matter what your age, ability or experience, aerobics is an inclusive activity suitable for everyone!