Aerobics Exercises - Ways To Improve Cardiovascular Endurance
term "aerobics" refers to a series of rhythmic, large
muscle exercises, usually done to music in a class led by an instructor.
However, for many people it's much more than that: it's music, a
movement, a philosophy, a lifestyle. On the one hand, it's a modern
form of total body exercise. On the other hand, it's a motivating
form of exercise that is social and fun.Aerobics is a cardiovascular
workout that improves coordination, muscle strength and mobility.
It also improves your physiological and functional capacities, promoting
general well-being. Aerobics provides a whole host of health benefits:
it burns calories; reduces the risk of cardiac diseases by lowering
blood pressure and slowing down atherosclerotic processes; improves
aerobic fitness, muscular endurance and flexibility and mobility;
improves muscular strength, posture and body performance in all
age groups; reduces stress and increases self-esteem by helping
with weight management. With a wide range of styles and classes
offered at almost every major gym and fitness center, aerobics caters
to the individual needs of exercisers, motivating people of all
ages to participate and enjoy its benefits. But because there are
so many different options, you should review the following sections
carefully to figure out what kind of aerobics class would be best
Before you start doing aerobics, think about your exercise goals.
Are you most interested in weight management, overall fitness, improved
endurance, muscle toning, improved posture, general well-being or
relieving stress? You should choose your aerobics classes based
on your goals. Since different types of classes can help achieve
different ends, talk to instructors to find out what would work
best for your needs.
When choosing a gym or health club, compare their facilities, class
selection and instructors qualifications. Getting a friend
to sign up and plan an exercise routine with you can be especially
your weekly workout schedule in advance. If you miss a scheduled
class, try to find time to make it up another day, and remember
that after a two-week break youll probably have to start up
again at a slightly lower intensity than youd worked up to.
The more regular your workouts, the better your results, but dont
forget to give your body sufficient rest between workout sessions.
Doing aerobics every other day is generally better than every day,
with five to six days a week at a maximum.
There are a wide variety of aerobics classes you can choose from,
but youll be best able to pick if youre familiar with
Level of intensity Classes are generally intended
for either beginner, intermediate or advanced exercisers. If youre
a beginner, you probably shouldnt take advanced classes, since
its no fun struggling to keep up with the rest of the group!
(And you could injure yourself by trying too hard.) Talk to your
instructor when you feel youre ready to move up to the next
class level, so you get a professional perspective on your progress.
Impact Aerobics is usually classified into two sub-categories:
High-impact, meaning that both feet regularly lose contact
with the floor, as with running, jumping and hopping.
Low-impact, meaning that at least one foot retains contact
with the floor throughout the workout session.
Low-impact aerobics generally involves a smaller risk of injury
than high-impact, because theres considerably less stress
on the feet and joints when you land. However, high-impact aerobics
tends to offer a more rigorous and intensive workout.
most gyms and health clubs today still offer classes called either
"low" or "high" impact, its much more
common to see the label "high-low" or "mixed-impact"
on the class schedule. These classes alternate between low- and
high-impact exercises for the optimal balance between a lower risk
of injury and maximum workout intensity. Pure "low-impact"
classes sometimes contain a greater variety of interesting and challenging
moves and often emphasize traveling around the classroom to help
bring the intensity level closer to that of high-impact classes.
If youre just starting to work out, you should look for lower
intensity classes of 25-60 minutes that you can take at least three
times a week. You shouldnt find low-intensity aerobics very
exhaustingit should feel equivalent to a brisk walk (or a
jog, to a more experienced exerciser). The types of classes you
might want to look out for may have names like beginners aerobics,
easy step aerobics, low-impact aerobics and aqua aerobics.
If youre a more experienced exerciser, you should look for
medium intensity classes of 35-60 minutes that you can take at least
four times a week. Medium intensity aerobics usually mixes high
impact with very low impact and large ranges of motion. For a beginner,
the intensity of these kinds of classes will feel equivalent to
climbing stairs (or, for a more experienced exerciser, running after
a bus). These types of classes may have names like high/low impact,
step, circuit training and body sculpting.
If you´re an active exerciser, you should look for high intensity
classes of 25-50 minutes that you can take at least five times a
week. Look for class names like high/low impact, interval, athletic/power
step and boxing aerobics.