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Aerobics
Aerobics is a high-energy exercise class set to music. It will get your heart and lungs pumping, help you burn off body fat and improve your body's strength, shape and tone. Plus it can be great fun! As Aeschylus said: "Happiness is a choice that requires effort at times."
What is aerobics?What is aerobics good for?
Before you go
Precautions
What to expect at an aerobics class
Different kinds of aerobics
Afterwards
What is aerobics?
Aerobics is a gym class, set to music and led by a qualified instructor who will lead you through a variety of structured movements that will raise your heart rate and get blood and oxygen flowing more quickly around your body. Aerobics classes will often include some anaerobic exercises as well.
What is aerobics good for?
A good aerobics class will benefit your body in many ways. A regular workout will:
* strengthen your heart muscle and lungs by making them work harder; with regular exercise, you can lower your blood pressure and cholesterol
* stimulate the circulation of blood and lymph around your body, and so help strengthen your immune system
* help you burn calories and reduce your body fat
* raise your serotonin levels, stimulate your brain to release endorphins and so give you a natural "high" and easing any stress or anxiety
* increase your body strength so you are less prone to injury
* improve the shape and tone of your body.
Before you go
The important thing when you undertake any exercise class is that you choose the right one for your level of fitness. You'll usually find that aerobics classes are offered at beginner, intermediate and advanced levels.
Fitting aerobics into your day: you can timetable aerobics into your day without taking any special precautions; you can go straight back to work afterwards. Just leave yourself time to have a shower as you'll sweat a lot in the class and you'll probably find you want to wash your hair. Your make-up could take some punishment, too, so it's a good idea to take it off beforehand and allow your skin to breathe, and reapply if you want to when you leave.
What to wear: you should wear clothes that allow your skin to breathe, and you to move freely. We've all seen Jane Fonda's lycra body stockings but for us mere mortals, leggings, light tracksuit trousers and a t-shirt will be just as good. Trainers with sweat-absorbing socks are a good idea, too.
How long is it? An aerobics class usually lasts about 45 minutes to one hour.
Precautions
You should not do aerobics if:
* you have a history of heart or respiratory problems
* you have problems with your joints
* you have recently had surgery, or are prone to or recovering from injury.
You should consult your doctor if:
* you have any other medical condition, or are receiving treatment of any kind.
If you are, or think you might be pregnant, you should stick to low-impact aerobics, and can probably find a class specially for mums-to-be. A specially trained instructor will make sure you only do exercises that are appropriate.
If you feel any pain during a class or are unhappy with something you're being asked to do, for any reason, stop.
What to expect at an aerobics class
Aerobics includes a range of movements and exercises that will work on all areas of your body, from gentle jogging on the spot to star jumps, lunges, twists, stretches and tummy crunches.
A good aerobics instructor will take you through different levels of movement. You'll start with gentle low-intensity warm-up exercises including stretches as well as some light jogging, and stepping. You'll be taken gradually up to high-intensity exercises that will really help you burn calories. You will get quite out of breath and will feel your heart working. Your instructor should then take you back down "through the gears" to gradually lower your heart rate.
Borrowing something of yoga, these days some classes include a few minutes of rest or guided meditation to relax and calm you before you leave. Be prepared for some potentially quite complicated routines and sets; some instructors may also use a lot of jargon to describe movements that you aren't familiar with. If you're not careful, you could end up with someone "grapevining" into you as you are standing there looking for the vegetation.
Try not to get self-conscious if you're not doing everything in time, kicking as high, or squatting when you should be diamond-stepping. You'll soon get used to it, and you may as well try to find it hilarious getting it wrong in the meantime. Think of your serotonin levels.
Different kinds of aerobics
Apart from different classes for different levels of fitness, you can also do different kinds of aerobics classes, so you choose the one that appeals to, and suits you best!
High-impact aerobics: High-impact aerobics is a very energetic form of exercise which features lots of movements that lift you off the ground: jumping, hopping and jogging. High impact aerobics is not for the faint-hearted. It is very vigorous. It's probably a class to graduate to rather than start with as you need to be quite fit to do it. It can also be hard on your joints, so this is not a good class for anyone with weaker joints. Because it's so energetic, a high-impact class will make your body release endorphins and serotonin, which will make you feel really refreshed, energised and happy afterwards! And you'll sleep well, too. All of which can't be bad.
Low-impact aerobics: Low-impact aerobics focuses on floor-based exercises, stretches and movements, all of which involve you keeping at least one foot on the floor at all times! Whilst still giving you a good aerobic workout, a low-impact class is a more sedate form of aerobics and doesn't put so much pressure on your joints. Because it is less vigorous, low-impact aerobics is especially good for:
* pregnant women
* older people
* anyone who is overweight
* people who have weaker joints or frailties of other kinds who are not suited to high-impact aerobic exercises
* people recovering from injury.
Low-impact aerobics for pregnant women: Aerobic exercise strengthens your heart and lungs and helps maintain muscle tone. As long as you choose exercises that are low impact - meaning no high kicks and leaps, and keeping one foot on the ground at all times to minimise stress on your joints - you should be able to continue your routine throughout most of your pregnancy. Although you could stay fit at home with the help of an exercise video, an aerobics class designed for mums-to-be is your best bet. You'll enjoy the company of other pregnant women, and the expertise of an instructor who understands how to keep you and your baby safe. Many community recreation centres offer antenatal exercise classes. If you're already signed up for a regular aerobics class, let your instructor know that you're pregnant; she can suggest ways to modify movements that may be unsafe or too strenuous for you. You might also enjoy yoga, particularly in the later stages of your pregnancy; these classes also offer breathing techniques that you can use during labour.
Body conditioning: A body conditioning class focuses on intensive, but low-impact exercises which tone, shape and strengthen muscles. Classes may also include some light, high-repetition weight training. Body conditioning classes often focus on particular areas such as "bums and tums".
"Kickfit" or kick-aerobics: A variation on high-impact aerobics, a kick aerobics class incorporates martial-arts style kicking and other movements to the exercise-routines, but it is non-contact. The class may also include some body conditioning.
Step aerobics: Step aerobics combines low-impact and body-conditioning exercises with a raised platform or "step" to accelerate and intensify the workout to your lower body. Step aerobics is particularly beneficial for developing and strengthening the muscles in your legs, spine and hips, and also works on your co-ordination. A recent survey has shown that step aerobics is particularly good for strengthening bones. Spas should provide any equipment you need for an exercise class. This includes a step. Some are bigger than others; the platform height increases with your fitness and ambition! All stages of the class - from warm up to cool down - are likely to involve the step. Your instructor will show you the right and wrong ways to use it; the "right way" includes, for example, always stepping heel-toe when going onto or off the step, and keeping your back straight. Be prepared for the fact that the step takes a bit of getting used to. At first, it can feel a bit like rubbing your tummy and patting your head simultaneously but stick with it. Step aerobics can be pretty tough and you can "feel it working" (we're sure you know what we mean), and you should feel results quite quickly.
Dance aerobics: Dance aerobics is a mixed-impact aerobics class with a dance slant - from jazzercise to aeropop and even hiphopics (really). This is a great way to have fun and shape up at the same time. The movements and exercises in aerobic dance classes will depend a lot on the kind of dance that has inspired it - maybe more ballet, bellydancing or bhangra. Having said this, the exercises will be dance variations on the aerobics theme, rather than the other way around. The class will involve a similar ratio of warm up, high-intensity and cool-down exercises as other classes.
Body pump: Body pump is one of a range of branded classes that are run in exactly the same way, and involve the same exercises across the UK, and in gyms across the world.
Afterwards
After a good aerobics class, you should feel energised (if a bit tired out). Don't let that lovely natural high distract you from the fact that you will also have done a lot of sweating; make sure you allow yourself time to have a shower, or go for a swim afterwards. If you haven't done the class before you might find you're a bit achey a few days later. This is just because your body has worked some dormant muscles and the achiness should ease off.
See also:
* Gyms
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