Aerobics

I

Introduction

Aerobics, programs of physical exercises that help people improve their level of fitness by temporarily raising their heart rate and breathing rate. The term aerobics—the original name for the activity—is now somewhat outdated, and most enthusiasts use the name group fitness or group exercise. They enjoy group fitness classes for the health benefits they provide and as a way to meet other people. Classes take place in community centers and health clubs all over the world.

The health benefits of aerobic exercise are numerous. People who regularly attend classes can improve their cardiovascular health, reduce their body fat, increase their flexibility, and strengthen their muscles. Other benefits include increased energy levels throughout the day, decreased blood pressure and cholesterol levels, a strengthening of bones, improved posture, and a lower level of stress.

II

Group Fitness Programs

There are many types of group fitness programs. Most are held in classes of 10 to 30 people, usually in an indoor, mirrored room at a fitness facility. An instructor organizes and leads each class. The instructor faces the class or the mirror and leads a routine, which is a specific series of exercise movements synchronized to music. Most classes last one hour and consist of four components.

A

Basic Class Format

The basic class begins with the warm-up, when people slowly start to exercise, gradually raising their heart rate. After they have warmed up, they move into more intense cardiovascular exercise, increasing their heart rate by performing a variety of movements, including knee lifts and lunges. In the strengthening portion of the workout, people may use hand-held weights and heavy elastic tubing to tone muscles of the upper and lower body. Sit-ups are generally done during this part of the class as well. People then gradually cool down by moving at a slower pace and returning the heart to a resting pulse rate; they also stretch out the muscles used during the workout.

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Students follow the routine by imitating the instructor’s movements. As the students become familiar with a routine’s exercises, the instructor can direct the class verbally, shouting out the name of a specific movement or exercise. To maintain a workout of high intensity, instructors usually choose popular music with an upbeat tempo. Students enjoy listening to the music, especially during difficult portions of the workout, and the tempo keeps them exercising at a rapid rate.

B

Specific Classes

Many forms of group fitness focus most intensely on cardiovascular conditioning, which involves the strengthening of the heart and blood vessels through exercise that makes the heart beat faster for a short period of time. The most common group fitness classes are low-impact workouts and step aerobics. In a low-impact class, students keep one foot on the floor at all times while performing a variety of movements with the legs and upper body. Keeping one foot on the ground minimizes stress on joints, knees, and other parts of the body. Low-impact exercises include stepping in place, knee lifts, and lunges. Low-impact classes can be an excellent type of workout for individuals who are joining an exercise program for the first time.

Another popular form of group exercise is step aerobics. These classes use a small rectangular platform that is 10 to 30 cm (4 to 12 in) tall. Participants step on and off the platform while performing a variety of exercises, such as intense knee lifts and hamstring curls. The act of stepping up and down significantly increases the difficulty of a workout because students must use their leg muscles so intensively. Other forms of cardiovascular conditioning include cycling on stationary bicycles, classes that use boxing techniques, and outdoor walking classes.

People who want classes that are less stressful on their bones and joints often prefer classes such as yoga, stretching, and water fitness. These activities can be easier on the body than low-impact aerobics and step aerobics. Older adults, children, and people with certain diseases and disabilities can choose to participate in classes specially designed around their needs.

Some group fitness classes focus less on cardiovascular conditioning and more on promoting strength and flexibility. Such classes include back-pain prevention classes, abdominal training classes, strength training classes, and stretching classes. Members of a back-pain prevention class, for example, fill their routines with exercises that strengthen the muscle groups that support the back and improve the students’ stretching capabilities.

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