Aerobics is an aerobic activity that is carried out in groups under the expert guidance of instructors with music, and aims to improve fitness, reduce body fat, the formation of muscle and improving health status.
What are the benefits of aerobics over other aerobic activities?
Achieving the aerobics objectives doesn’t require an athletic background. All steps, exercises and combinations are introduced by the instructor using certain principles and rules to the trainees in a plain manner and avoiding any injure risks. Everyone can be included in an aerobics program and there are types applying to any and each gender, age, exercise interest and health condition. Progress is inevitable with regular exercise.
Modern music and a large number of simple moves compose the choreography and maintain the interest levels, eliminating stress and clear the mind. Also, meeting new people adds up to the experience!
How do we know that we train in the aerobic zone?
There are several ways of checking the training zone or intensity. A simple and accurate way is the measurement of the heart rate, i.e. pulse. The intensity of an aerobic training is between 60-80% of maximum heart rate.
The maximum heart rate is the value obtained when we subtract from 220 the age of the person in years. For example, the aerobic zone for a 30 year old person will be calculated as follows:
220 (Max Heart Rate) - 30 (Age) = 190 bpm (beats per minute)
The lower limit of aerobic zone = 190 x 60% = 114 beats per minute
The upper limit of aerobic zone = 190 x 80% = 152 beats per minute
How long should I practice for visible results?
This is certainly the most common question of all new trainees and there is no correct and simple answer. The fact is that changes will take place even after your first training. There will be a psychological uplifting because the basic human need for exercise is satisfied. After a few weeks, this satisfaction will begin projecting on your image and emotions. However, reducing body fat, body shaping, increasing muscle mass and strength require more time and proper combination of systematic training and proper nutrition.
Which training intensity decreases subcutaneous fat?
It was long thought - and still is, unfortunately - that highly intensive breathtaking aerobic activity results in high weight loss. However, modern research and test results show that low-intense aerobic activity (brisk walk, moderate running, skating, aerobics) efficiently reduce subcutaneous fat.
Lower intensities favour fat burning but as the intensity increases, carbohydrate becomes more and more important until at very high intensities, almost all of the energy to fuel exercise comes from carbohydrate burning and none from fat-burning. The intensity of training is determined by the percentage of the maximum heart rate. The most accurate "fat burning" workout intervals are determined by ergometry testing, but tests have shown that this interval is between 55-65% of the maximum heart rate for untrained people and 60-70% for athletes.
What are the main types of aerobics?
All kinds of aerobics work towards the same goal but due the variety of interests, development of knowledge and technology, today, there can be distinguished more than thirty types of aerobics which can be classified in several groups:
It is carried out without help and choreographed by alternating movement between low and high intensity.
Aerobics whose steps are based on climbing, sliding down or detour step sills and has been the most popular exercise program.
Programs which use different loads (dumbbells, elastic bands, weight sets, etc.) aimed at increasing strength, endurance and muscle mass, and decrease body fat.
What equipment do I need for aerobics?
No matter which type of aerobics you choose, you will always need the same equipment. When it comes to aerobic training, during which you will surely sweat, you can practice clothes in which skin "breathes", like cotton, or made with respiration-assisting technology. It is a very good choice for women to wear a solid bra or top, which keeps the breast tightly. The breast is made of adipose tissue which covering the pectoral muscles and can not be exercised. It has to be protected while jumping. As far as footwear is concerned, the choice depends on the type of aerobics that you are going to train at, but common trainers offer comfort.