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Aerobics
Everything about the aerobics.
When it comes to learn or do aerobics, you may think of it as a part of the fitness industry, which is certainly one of the most lucrative industries in the world today. According to some people, employment of fitness trainers and instructors is projected to grow 8 percent from 2014 to 2024, about as fast as the average for all occupations. Well, COVID-19 may change these figures, but the trend is obvious.
As businesses, governments, and insurance organizations continue to recognize the benefits of health and fitness programs (like aerobics classes) for their employees, incentives to join gyms or other types of health clubs (for example aerobics clubs) are expected to increase the need for fitness (including aerobics) trainers and instructors.
A man thinks that this is an opportune time (in some areas) to become an aerobics trainer and reap the huge rewards through a well directed and dedicated effort. There is a goal of becoming a professional aerobics instructor. It's good to think about it "You have made the right decision." 8)
The important in such a case is to choose an aerobics instructor program that is well recognized, then maybe you are also making an important and wise decision to enter the fitness industry (as an aerobics instructor), because people are saying this industry offers an amazing opportunity to hard working and dedicated professionals as more and more people are attracted towards the benefits of exercise on the mind and body.
Wishing all of aerobics guys good luck! 8) :)
And about the aerobics tests
About the final aerobics certification tests. They're very important! Be responsible. You should take the test without referring to the text materials, and it is advisable that you are well prepared before attempting the tests.
An example of such test -- the specifications of that aerobics test are in this format:
1. Type of exam -- Multiple choice with one or more correct answer/answers.
2. Duration -- 45 minutes to 1 hour.
3. Number of questions -- 40-60 questions.
4. Weightage -- All questions carry equal marks.
5. Navigation -- You can go back and answer unanswered questions.
6. Answer Review -- You can review the questions at the end of the exam by going back and answering marked questions.
7. Exhibits -- Some exams will require you to answer a question based upon an exhibit.
8. Pass marks -- 50%.
9. Retake Policy -- You can retake the test any number of times by paying the required retake fee.
Of course, it's just an example; some exams may follow a different format. You should read the exam details very carefully before registering.
Well, and yes, it's good to have an aerobics certificate. 8) This certificate can be used as a means of marketing your aerobics instructor services as well as while seeking a job in the related field (aerobics-related job). But you should know well all the essential practices and techniques of aerobics!
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What we may think of the good roles and responsibilities of an aerobics instructor? Well, as an aerobics instructor one should not only be concerned with the supervision of exercises and fitness routines, but also should play a multifaceted role of an advisor, supervisor and evaluator of several activities taking place during his/her work.
We may think of these:
1. Planning and leading exercises and activity sessions for the clients.
2. Evaluating client questionnaires and physiological data to determine appropriate exercise/activity regimens. Don't be like those ones who even don't ask who has some body/health related problems! >:(
3. Planning individual exercise/activity programs for clients in such areas as cardiovascular conditioning, flexibility training, and ensuring safe and complete client training.
4. Setting and monitoring training equipment. Ensuring that equipment is returned in serviceable condition.
5. Advising the clients on program and class policies and procedures, as appropriate. Not only thinking and talking about the money!
6. Assisting in performing follow-up and communication with clients. Not just thinking when you'll finish your job and go home or somewhere else!
7. Tracking clients' progress and maintaining complete and accurate client files. (This will help about the monitoring client's performance and helping him/her to target an aerobics goal.)
8. Ensuring clients' adherence to safety and injury prevention policies and procedures! Enforcing safety procedures!
9. Demonstrating various exercises and helping clients to improve the exercise technique.
10. Imparting knowledge and implementation of the principles of aerobics.
11. Passing on technical aerobics information to non-technical people.
12. Taking good care for the aerobics room/hall/center (place). Ensuring the security.
13. Maybe giving nutrition guidance and also administering basic first aid and CPR in case of emergency. Some said it is important and strongly advised that you go through a full time CPR program as it may be required by many employers.
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What characteristics will help one to become a good aerobics trainer?
Usually, the aerobics trainer profession requires a lot of close interaction with clients several times a week. A good communication and interpersonal skills can greatly help, especially if one is running his/her own aerobics trainer business. A pleasing and helpful nature will help to attract more clients as well as keep the existing clients happy and satisfied. People who are outgoing, good at motivating people, and sensitive to the needs of others make great aerobics trainers. Excellent health and physical fitness are required due to the physical nature of the job. If you look fit and healthy, you can quickly drive home the point that you know your job well. Not like some obese trainers, for example. ;D Simply a look at your well chiseled body should greatly help the clients in making up their minds (and also gives you a reason to charge better rates). Because the simple logic is "If he/she did it often and he/she is so ill and/or obese, then the aerobics is useless!"
Some of the characteristics and assets that an aerobics trainer should have are:
1. A pleasing and helpful nature.
2. Good communication skills.
3. Selling skills (especially if one plans to run his/her own business).
4. A fit looking body (excellent health and physical fitness which one should develop over time).
5. Sensitive to the needs of others.
6. A good listener.
7. A responsible attitude towards the clients safety.
8. Patience (one should be patient with the clients even if he/she has to repeat the exercises for them).
9. A good understanding of the principles of yoga.
10. A sharing nature.
11. Ability to grasp new techniques and scientific concepts.
12. Having an optimistic, encouraging and clear voice.
Well, nobody is perfect. In case you want to be one of those aerobics guys, you should know this: Even if you do not possess some of the above characteristics it does not mean that you can't become a good aerobics trainer. You can slowly develop the required skills and characteristics on the job and over time by keeping your weaknesses and strengths in mind. Successful aerobics trainers are not born that way; they have slowly built up their careers and reputation over time by ironing out weaknesses and sharpening strengths.
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Something interesting about the aerobics. One characteristic that may take your career far is a sharing nature. It's often seen that professionals don't share their most secret tips and techniques with other people. If you're to become successful and do justice to the aerobics trainer profession, you must honestly impart your knowledge to the clients to the best of your ability.
Secondly, if you plan to start your own aerobics trainer business, it'll be a good idea to sharpen your selling skills. You must approach aerobics training as a profession and a business at the same time. You'll only get a couple of minutes to convince a prospective client once he/she is in front of you. These moments are crucial and you must say the right things at the right time by creating an effective sales pitch. So search for programs which will offer helpful tips on sharpening your selling skills and learn more about business. 8)
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Vitamins and minerals (http://www.seo-forum-seo-luntan.com/health/everything-about-yoga/msg42956/#msg42956) info if you need for your aerobics activities. Don't miss that Disclaimer ("The information contained in this post is solely for educational purposes on the given subject. It should not be considered a medical advice nor should it be used as a substitute for medical advice and expertise of a physician, physiotherapist or a dietitian.")
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Let's know about the ethical responsibility of the aerobics trainer. This could be subjective, but let's use this example:
Aerobics trainers have a responsibility to their clients as well as to the society. Aerobics trainers are on their honor to uphold certain ethics and perform their duties to their clients and employees according to a set code of ethics that they must keep in mind at all times. The foundation of the code of ethics revolves around the basic duties of the aerobics trainer towards the clients, practices to be followed during work, protecting the rights and interests of the clients, maintaining professional relations with the clients and performing one's duty towards the profession.
The relationship with the client
1. The clients' medical condition: the interests and the welfare of the clients with respect to their medical condition before or during the exercise/exertion must be kept in mind.
2. The aerobics trainer must ensure that the best advice and guidance is provided to the clients. Don't force all of the clients to do the same! Everybody is different.
3. Inappropriate behavior with the clients: the aerobics trainer must not develop intimate or sexual relations with any of the clients.
4. Privacy of the clients: the aerobics trainer must protect the personal information relating to the address or medical condition of the clients provided by them.
5. Misguiding the clients: the aerobics trainer must not abuse his/her position to influence the clients to undergo any exercise or treatment that is of no benefit to their health or well being.
6. The contractual relation: the aerobics trainer must adhere to the contract signed with the clients and is bound to act honestly and in a trustworthy manner with the clients at all times.
7. Discrimination: the aerobics trainer must not discriminate between clients on the basis of race, class/caste, creed, education level or any other distinguishing factor. All clients must be provided with the same level of service at the same price.
The conduct of the aerobics trainer
1. The aerobics trainer should remain in the domain of knowledge acquired during education and certification and should not try to experiment or recommend exercises or treatment for which he/she is not qualified.
2. The aerobics trainer must always act in a responsible manner with respect to issues related to the clients' health and security. Avoiding any form of injury should be a prime concern for the aerobics trainer!
3. The aerobics trainer must take the initiative to improve and update his/her knowledge so as to be able to recommend the latest form of exercise or treatment to the clients.
4. The aerobics trainer must not misrepresent or advertise himself/herself in any untruthful way with respect to his/her education, skills, experience, etc.
5. The aerobics trainer must not work in an intoxicated condition and should not be suffering from any communicable disease while at work. The aerobics trainer should undergo the required blood tests in case of suspicion of any serious communicable disease (a.k.a. “infectious” or “transmissible” disease).
6. The aerobics trainer should not try to recommend any product or service such as health powders, medicines, etc. to the clients simply because the selling company will pay them some commission. Since the aerobics trainer is in a position to influence the clients, it is very important to keep in mind that the welfare of the clients is far more important than any additional monetary benefits that may accrue to the aerobics trainer. All recommendations should be based solely on health considerations.
7. In case of any difference of opinion or interest with a client, the aerobics trainer must take a decision that is in the best interest of the client. If there is a conflict of interest with the client which is likely to affect the level of service provided by the aerobics trainer, it is advised that the contractual relationship be discontinued to avoid any harm to the client.
Conduct at the work place and towards society
1. The aerobics trainer must cooperate with his/her colleagues at the work place in terms of offering help and exchanging information. He/she must behave in a manner that is honest and in good faith with all colleagues.
2. The aerobics trainer must bring to the notice of the management or higher authorities, if he/she notices any activity which is not in the best interest of the clients. This could extend to passing on information regarding the malpractices, unethical behavior or misdeeds of any colleague or client at the work place.
3. The aerobics trainer must always respect the law and make sure that he/she is complying with the statutory requirements of the State's Government. The aerobics trainer must also ensure that he/she does not perform any activity that could lead to legal complications.
4. The aerobics trainer must endeavor to further the profession and to help promote the benefits of fitness and exercise for the good of other fellow humans.
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Gym habits to be kept in mind and taught to the clients as well:
Well, you decide does it make good enough sense:
1. Do not talk or sit next to people you do not know. (I doubt if this is good. Some people just go there to make friends or at least they like to interact with other people.)
2. Share equipment with fellow trainers and don't spend too much time on one machine when other are waiting for their turn.
3. Don't leave your belongings or clothes in the gym or on equipment.
4. Return equipment to its designated place neatly after using it.
5. Do not leave sweat on the machines. Make sure to wipe it away before leaving.
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Fitness and Health relationship
Fitness (including aerobics) and health contain similar properties but they are really two different concepts. Health refers to the absence of disease and fitness refers to the degree of body functioning and the ability of the body to handle physical demands. The more efficiently the body functions, the higher the level of fitness. The higher the level of fitness, the greater the chance of the body being free from disease and maintaining a healthy state. Fitness is a major part of the preventive medical approach to health. 8) So, I like aerobics. :)
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Disclaimer: the information contained in this thread is solely for educational purposes on the given subject. It should not be considered a medical advice nor should it be used as a substitute for medical advice and expertise of a physician, physiotherapist or a dietitian.
Benefits of exercise and fitness
There are a large number of benefits of exercise to the mind and the body. The following are the main benefits:
1. It improves our mental outlook and mood due to the release of certain chemicals in the body known as endorphins.
2. It improves our general health and wards off disease and aging.
3. It helps us to achieve a better body composition (with less fat and more muscles). It helps us to avoid atrophy. Atrophy refers to the shrinkage of muscles as a result of little or no exercise. Exercise leads to hypertrophy, which refers to the tissues and muscles gaining in strength due to higher exertion.
4. It improves the state of our mind, promotes better mental health and improves sleep.
5. It improves our bone density.
6. It helps to improve our self-confidence and appearance.
7. Sometimes it improves our social status.
More (components of fitness):
A. Cardio Respiratory Endurance: It is the ability to perform prolonged large-muscle dynamic exercise at moderate-to-high levels of intensity. It is the central component of fitness that trains the heart, making it healthy and efficient.
B. Muscular Strength: It is the amount of force a muscle can exert with a single maximum effort. Adequate muscular strength is important to the performance of daily tasks and body alignment. An increase in muscular strength means increased fat-free mass and therefore a higher rate of metabolism. Maintaining strength and muscle mass is also vital for healthy aging.
C. Muscular Endurance: It is the ability to sustain a given level of muscle tension. It is important to good posture, injury prevention, and performance of physical tasks.
D. Flexibility: It is the ability of joints to move through their full range of motion. Poor flexibility leads to stiffness, misalignment, and pain.
E. Body Composition: It is defined as the proportion of fat-free mass (muscle, bone, and water) and fat in a body. Healthy body composition is a high proportion of fat-free mass and a low proportion of fat. Weight training is one of the the best ways to add muscle mass to the body.
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Motor Fitness
Factors such as speed, agility, eye-hand coordination, and eye-foot coordination are classified as components of "motor" fitness. Motor fitness can be developed over time but is largely inherited. Motor fitness is essential for all sports especially those where the brain has to react quickly to control limb movements (e.g. table tennis, shooting, etc.)
V̇O₂ max
V̇O₂ Max is a measure of fitness. The fitter a muscle, the more oxygen it draws from the blood. This is made possible by increased myoglobin, which is the muscles' oxygen storing protein. A fitter person is able to absorb more oxygen from the air. Exercise increases cardiovascular fitness which results in more blood and oxygen going to the muscles with every heart beat. V̇O₂ Max is a measure of how much oxygen is consumed by a person during exercise per minute. This is done by asking an athlete to wear a mask.
Arterio-Venous Oxygen Difference ( V̇O₂ Difference)
This is a measure of the amount of oxygen consumed by the muscles. It is the difference in the oxygen content of the blood in the arteries and the veins. While at rest, about 25% oxygen present in the blood is utilized, but this can increase to 80% during exercise.
Calculating Your Exercise Heart Rate Range:
Estimate your maximum heart rate by subtracting your age from 220.
i.e. heart rate = 220 - age
(i) Determine the lower limit of your exercise heart rate by multiplying your maximum heart rate by 0.6
(ii) Determine the upper limit of your exercise heart rate by multiplying your maximum heart rate by 0.9.
Your exercise heart rate range is between your upper and lower limits.
Health benefits at the lower range are usually enough for most individuals and improve fitness. Trainers should be careful about clients who take medicines for high blood pressure as they could affect the heart rate.
Disclaimer: the information contained in this thread is solely for educational purposes on the given subject. It should not be considered a medical advice nor should it be used as a substitute for medical advice and expertise of a physician, physiotherapist or a dietitian.
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Aerobic and Anaerobic Physical Activity
There are two main types of physical activity - aerobic activity and anaerobic activity.
Anaerobic activity is defined as the activity undertaken without the presence of oxygen which cannot be sustained for long periods of time. This type of activity relies heavily on the fast twitch muscle fibers. Examples of anaerobic activity are weight lifting and sprinting. Such activities cannot be undertaken for long periods of time. This type of activity helps to build lean tissue and improves body composition. The anaerobic capacity test is a test that measures the ability of the body to undertake a short duration exercise of a very high intensity. The Wingate Cycle Test is commonly used to test anaerobic capacity.
Aerobic Fitness (cardiovascular fitness) is the ability of the body to perform exercise over an extended period of time in the presence of oxygen. This type of activity relies heavily on slow twitch muscle fibers and includes activities such as cycling and marathon running. This type of activity helps to increase red blood cells as well as make the heart stronger and abler to deliver blood to the various organs. In other words, it improves cardiovascular fitness.
A training program which combines cardiovascular fitness and muscular fitness allows more oxygenated blood to be delivered per beat and increases the myoglobin in the muscle so that it can take up larger amounts of oxygen, allowing more work to be done. This is an advantage of cross training.
Principles of Fitness
The following are the principles of fitness which are often referred to by good trainers while imparting instruction to the clients.
1. Principle of Specificity -- Developing a particular fitness component (such as cardio respiratory endurance) requires performance of exercises specifically designed for that component. A good exercise program includes exercises geared to each component, to different parts of the body, and to specific activities or sports.
2. Principle of Progressive Overload -- When the amount of exercise (or overload) is progressively increased, the body continues to adapt and fitness improves. As a basic rule, when an individual is able to perform a task without momentary failure, the load should be increased by about 5%.
a. The amount of overload for maximum benefit depends on the current level of fitness, fitness goals, and the component being developed.
b.There are three dimensions of overload.
(i) Frequency -- It refers to how often exercise should be performed. Cardio-respiratory endurance requires 3 to 5 days per week of exercise, and 2 to 3 days per week is sufficient for resistance and flexibility training.
(ii) Intensity -- It refers to how difficult the exercise should be. Fitness benefits occur when exercise is more intense than a normal level of activity, such as lifting heavier weights or stretching farther than usual.
(iii) Duration -- It refers to how long the exercise is performed. Cardio-respiratory endurance requires at least 20-60 minutes of exercise; other components are usually measured in repetitions, such as 50 sit-ups. Intensity of the exercise affects duration. High intensity exercises should be done for shorter periods of time, and low intensity exercises should be done for longer periods. If you are not athletic, it is better to start with low intensity and long duration exercises to lessen the risk of injury.
3. Reversibility -- The benefits of fitness are reversible. Just as the body can adapt itself to higher levels of activity and become fitter, similarly it can adapt itself to lower levels of activity and become less fit. Training must be consistent in frequency, intensity, and duration to maintain fitness.
4. Individual Differences -- There are large differences in our ability to improve fitness and performance skills. Some of our ability is genetically predetermined, but for the average individual, adaptability is enough to achieve fitness goals.
5. Warm-up and Stretching -- Every exercise session should begin with a period of warming up and stretching of muscles. Not only does this serve to increase blood flow for improved delivery of nutrients and removal of wastes, but also improves the efficiency of muscle contraction. There is evidence that the ligaments and tendons also benefit and become more resistant to injury.
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An Aerobic Exercise Theory
Here comes an aerobic exercise theory.
Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature. The basic idea behind aerobic exercise is to overload the heart and the lungs as well as to have an elevated heart rate for a continuous period of time. This helps to strengthen the cardiovascular system (also called the aerobic system). The cardiovascular system has the responsibility of bringing oxygen into the body, muscles and various organs, as well as removal of the waste products of the body such as carbon dioxide and metabolic waste. An efficient cardiovascular system can clean the body of waste materials faster and helps the body to remain healthier.
The cardiovascular system itself consists of the following components:
1. Blood (the medium for exchanging oxygen and nutrients for waste products in the body).
2. The blood vessels (the pipes through which the blood flows).
3. The heart (the pump which forces blood to flow through the blood vessels). The blood contains red blood cells that carry oxygen and supply it to the tissues and muscles. The blood also clears the body of waste. Therefore the maintenance of the cardiovascular system forms the basis of aerobic exercise.
4. The lungs (the organs which help to absorb oxygen into the blood stream).
Advantages of Aerobic Exercise
1. Aerobics for weight loss: Aerobic exercise helps in burning body fat. Aerobic exercise can help an individual burn over 1000 calories per session. A combination of aerobic exercise and planned sports nutrition is one of the best ways to lose weight without having to diet.
2. Aerobics leads to a healthier life: Aerobics help one to lead a longer and healthier life. Aerobic exercise has the effect of strengthening the cardiovascular system and the heart pump which keeps a person more energetic and away from disease.
3. Aerobics keep a person full of energy: Apart from cardiovascular strengthening, aerobics help to tighten up the muscles and keep a person full of energy.
4. Aerobics help to reduce depression: One of the advantages of aerobic exercise that is often overlooked is that it has a beneficial effect on the brain and greatly improves the mood. Aerobics are a good way of keeping away from depression and have even been termed a natural anti-depressant due to the release of chemical compounds in the brain called endorphins which give an individual a great feeling after exercise. It has been observed that as few as 15 to 20 minutes of aerobic exercise can help relieve depression.
5. Aerobics lead to a healthier heart: Aerobic exercise reduces the chance of heart disease in an individual, and reduces the bad cholesterol as well as the blood pressure of the individual. Aerobic exercise helps to increase the HDL (good cholesterol) in the body.
6. Aerobics keep one away from disease: Aerobic exercise provides all round benefits for the body and keeps an individual away from dangerous diseases such as colon cancer, diabetes and breast cancer, etc.
7. Aerobics provide many other benefits: Aerobics provide other benefits to an individual such as better sleep, better self image, sharper mental response, better memory and greater enthusiasm for life.
And as you know -- Disclaimer -- The information contained in the thread here is solely for educational purposes on the given subject. It should not be considered a medical advice nor should it be used as a substitute for medical advice and expertise of a physician, physiotherapist or a dietitian. :)
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Terms and Definitions Used in Aerobic Exercise
Let's learn some terms and definitions used in aerobics.
1. Aerobic Fitness: It is the capacity to take in, transport and use the oxygen in the body. The word aerobic basically means in the presence of oxygen.
2. Aerobic Exercise: It is any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature. Aerobic exercise intentionally overloads the oxygen transportation system so that the body adapts to the overload and becomes stronger.
3. Aerobic Training: It is a form of exercise which is aerobic in nature and helps to improve aerobic fitness by overloading the oxygen transportation system so that it adapts to the additional work load.
4. Oxygen Deficit: It is the term used when the intake of oxygen in the body doesn't immediately meet its demands.
5. Oxygen Steady State: It's a state when the immediate supply of oxygen meets the demand.
6. Oxygen Debt: This situation occurs when you stop exercising (the recovery phase after exercise) and your requirement of oxygen begins to decrease, but you keep inhaling oxygen at a higher rate as the body has not adapted to a lower activity state. The additional oxygen uptake is called the oxygen debt.
7. VO2 Max: VO2 Max is a measure of fitness. The fitter a muscle, the more oxygen it draws from the blood. This is made possible by increased myoglobin, which is the muscles' oxygen storing protein. A fitter person is able to store more oxygen from the air. Exercise increases cardiovascular fitness which results in more blood and oxygen going to the muscles with every heart beat. VO2 Max is a measure of how much oxygen is consumed by a person during exercise per minute. This is done by asking the athlete to wear a mask so that the amount of oxygen used per minute during exercise can be calculated.
Arteriovenous Oxygen Difference (VO2 Difference)
It is a measure of the amount of oxygen consumed by the muscles. It is the difference in the oxygen content of the blood in the arteries and in the veins. While at rest, about 25% oxygen is utilized, but this can increase to 80% during exercise.
8. Aerobic Power: It refers to an individual's maximum oxygen consumption (in liters) divided by the individual's body weight in kilograms. The resulting value is expressed in milliliters of O2 per kilogram of body weight per minute. This method of determining aerobic fitness is very popular as it takes into account the body weight of the individual while measuring aerobic fitness.
9. Aerobic Maintenance: It refers to the amount of aerobic exercise that must be performed to sustain a certain level of aerobic fitness. Aerobic maintenance usually requires aerobic exercise 2-3 times a week at the same level of intensity as being carried out earlier. A 25-30 minute aerobic exercise session at full intensity is enough to achieve maintenance.
10. Aerobic Training Threshold: It is the minimum level of intensity (heart rate) that must be exceeded if significant changes in aerobic fitness are to result. The training threshold increases with aerobic fitness.
11. Anaerobic Threshold: It is the upper limit of the training intensity beyond which there is no positive effect on the aerobic fitness level of an individual. This occurs when exercise is carried on for very long periods and it becomes anaerobic in nature and does not provide aerobic benefits to the body.
12. Aerobic Training Zone: It is the range of training intensity that will produce an improvement in the level of aerobic fitness. This zone lies between the minimum level of intensity and the maximum possible before you no longer improve aerobically.
13. Aerobic Training Adjustments: It refers to the adjustments made by the body to the aerobic demand made upon it. The major impact is on the heart and the lungs. Due to the additional cardiovascular requirements, aerobic fitness leads beneficial changes in the body such as:
- A stronger heart with more pumping capacity.
- A larger heart with thicker walls.
- Better developed lungs with more capacity to absorb oxygen and more surface area to absorb oxygen from the air.
- Lower breathing rate and pumping of more blood around the body.
14. Aerobic Over Training: It refers to the condition when additional aerobic exercise has no benefit for the body and can lead to illness or injury.
15. Exercise Intensity: It refers to how hard you are exercising and determines the number of calories which are being expended and the amount of energy and oxygen required by the body to carry on the exercise.
16. A MET: It is a multiple of your resting metabolic rate and is used as a measurement to refer to the ratio between the energy demands for an exercise to the energy demands of the body at rest. For example if you exercise at the 4-MET level, your body is using 4 times the amount of energy it would use at rest.
17. Exercise Duration: It refers to how long you exercise. It can be expressed in terms of time, distance or even calories expended.
18. Aerobic Exercise Prescription: It refers to the fact that for achieving aerobic improvement, the correct intensity of aerobic exercise is the key. It is important for the aerobic instructor to understand that a proper aerobic program must be implemented which takes into account the following two things:a) Minimum Intensity: The body will benefit aerobically only if the intensity of the aerobic exercise is within the training zone. This lies between 55% and 85% of the maximum heart rate. b) Maximum Intensity: If the exercise is too intense, it could become anaerobic in nature.
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How effective is aerobic exercise alone for weight loss?
In general, weight loss occurs when the amount of calories burnt by the body is more than the calories received. There is no doubt that calories are burnt during both aerobic and anaerobic exercise. However, we must keep in mind a very important factor - your RMR (resting metabolic rate). We already know that the body consumes upto 70% of its calories performing bodily functions such as heating the body, pumping blood and revitalizing tissues and muscles while at rest. The more the RMR of a person, the more calories are burnt while at rest. The more your lean body mass (i.e . the more the muscle), the more will be your RMR. If you are following a weight loss routine that involves only aerobic exercise along with a controlled diet , it does not help to increase muscle bulk and it is very likely that you will regain the lost weight once you reduce the intensity of exercise or loosen up on dieting. However, if you mix weight training (strength training) with your aerobic exercise, your body's RMR will increase and you will be able to retain the lean body for much longer periods of time since your body will burn more calories while at rest with the additional muscle mass.
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Does sweating during aerobic exercise mean that weight Is being shed?
This is an interesting question. Let's see what the people said:
There is no direct connection between weight loss and the amount of sweating during exercise. The weight lost through sweating is only due to the loss of water in the body which is recovered as soon as the athlete replenishes it. Sweating can increase due to reasons such as humidity, warm clothing and poor ventilation and should not be directly linked to weight loss. Trying to increase sweating during exercise is not a good idea as it can lead to dehydration and injury.
Aerobic Dance and Step Aerobics
Aerobic dance is one of the most popular forms of aerobic exercise since it provides excellent aerobic benefits to the body along with the joy of dancing to music. Aerobic dance targets the lower group of muscles but the exercises can be altered to target the upper body as well by moving the arms.
Equipment for aerobic dance
1. Good footwear is required for aerobic dance. The shoes should be light and well ventilated.
2.. Open space. The body moves through space during aerobics and any object or wall should be well away while performing the exercises.
3. Non-slip flooring.
4. Good music with 120-130 beats/min.
5. Motivating music. (Dance music is usually a popular option.)
There are 3 variations of aerobic dance:
1. Low impact aerobic dance.
2. High impact aerobic dance.
3. Step aerobics.
1. Low Impact Aerobic Dance:
They are aerobic movements (those which involve large muscle groups in rhythmic movement) in which at least one foot remains in contact with the ground at all times. This type of aerobic exercise helps to avoid overuse injuries and is suitable for seniors, people with knee injuries, lower joint injuries as well as those suffering from obesity.
Caution
The movements during low impact aerobic dance should be controlled and there should not be any excessive impact on the lower body due to repeated bending of the knees while performing the exercise. It may not be easy for some individuals to benefit aerobically from this type of low impact exercise as it may not increase the heart rate so as to enter the training zone. Such individuals must use more exaggerated movements to get a better cardio-effect. The intensity of the exercise can also be increased by adapting exercises to increase the upper body movement.
2. High Impact Aerobic Dance:
In this type of aerobic dance, the body moves through space and both feet may be in the air at any point of time. This could include exercises involving jumping and hopping. This type of exercise makes substantially more impact on the lower body joints and muscles apart from giving a good cardiovascular effect to the body.
Caution
This type of exercise is known to result in higher incidence of injury to the body, specially the knee joints. This happens due to the repeated use of the joints in high impact exercises. High impact dance aerobics may not be suitable for people with recurring joint or bone problems. It is often a good idea to combine low impact exercises with high impact exercises to reduce the chances of injury.
3. Step Aerobics:
In this type of exercise, an individual steps onto or down from a platform. This type of activity can be of a moderate or high intensity. The level of stress in the lower body is relatively less in step aerobics. The intensity and the impact on the lower body can be controlled by the height of the platform. This can also increase or decrease the intensity of the exercise.
Caution
a) While stepping up, do not allow any part of the foot to hang over the edge of the platform.
b) While stepping down, make sure you step close to the platform.
c) While stepping down, the heel should always touch the ground first and the foot should not pound on the floor or platform. It should also not bounce on the floor.
d) While performing exercises on the platform, the gaze should not be directed down towards the platform. Do not stare down at the platform while performing the exercise.
e) Never step down with your back towards the platform.
f) Maintain a good, erect posture with the back straight and eyes looking forward.
g) The shoulders should be back and relaxed, the chest lifted and the body erect.
h) Avoid hyperextension and twisting of joints.
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Step Aerobics Injuries
About the injuries:
The incidence of injury during aerobic dance (including step aerobics) is high. Majority of the injuries occur in the lower body and are related to stress on the joints. The injury risk is heightened when the muscles are fatigued. You can read about treating injuries related to sports more and learn well.
Common injuries during step aerobics.
1. Stress fractures in the foot or the shin bone. These occur as a result of the pounding of the foot hard on the floor or the bench.
2. Overuse injuries: Due to the repetitive nature of the exercises during step aerobics, overuse injuries can occur. The most common are ligament tears and stretches, especially of the knee. Always avoid twisting or over impacting the knee joint.
Floor related injuries: The type of floor can greatly contribute to injury during step aerobics. High impact exercises should be carried out on a floor which has a cushioning property or on a wooden surface. Special floor surfaces for sports are the best choice. Furthermore, the floor must not be slippery as it can also lead to injury.
Step height: The height of the step greatly increases or decreases the intensity and impact of the exercise. The height should be adjusted according to the fitness level of the trainee as well as his/her previous experience in step aerobic exercises. It is best to avoid setting the step height to an angle that is larger than the one that requires the knee to bend more than 60 degrees. In no case should the step height be set at an angle that requires the knee to bend more than 90 degrees.
Guidelines for Step Aerobics Training
1. Ensure that each trainee has enough space to move around in. The stepper should be placed in the middle of an empty area measuring 5 feet by 5 feet. Any loose articles or equipment lying on the floor can prove to be a safety hazard.
2. Use a stepper to show the class how to execute the exercises and ask the students to follow along. Keep a close watch on the activities of each trainee and make sure that your speed is not too fast as it can result in jury to the new trainees. Instruct new trainees not to increase the height of the step as this can be done at a later stage.
3. Start the training program with a warm up and stretching session. The first 10 minutes should be used to warm up and stretch the body. This can also involve very basic exercises using the stepper such as Tap up, Basic left and Basic right. Always keep an eye on the class during the warming up period, especially on the new trainees.
4. While demonstrating various exercises, you might have to reposition your stepper board so that the trainees can see the exercise clearly from a good angle of vision. Make sure that you demonstrate the correct technique for each exercise.
5. After the warm up, choose exercises starting from basic movements through intermediate exercises and then go on to complex exercises. You can add arm movements at the peak intensity stage to increase the heart rate of the trainees.
6. End the step aerobic session (which should not last more than 25-30 minutes) by going through a cool down period which could involve one or more of the following cooling down techniques:
a) Lowering the height of the stepper.
b) Putting on a slower music that reduces the speed of the exercise.
c) Switching over to basic exercises.
d) Eliminating arm movements altogether.
Disclaimer - The information contained in this thread is solely for educational purposes on the given subject. It should not be considered a medical advice nor should it be used as a substitute for medical advice and expertise of a physician, physiotherapist or a dietitian.
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Common Sports Injuries
I'm afraid of injuries. So I want you to be careful and to have a good life without injuries! Learn about the common sports injuries!
An aerobics trainer must be well aware of the common injuries that can occur while exercising. Injuries are a common problem while working out in the gym and a general awareness and knowledge about injuries can not only help to avoid them but also in the recovery process. If you come across a gym injury, only advise medication or attend to the injury if you are sure that you know what the problem is. The human body is a very complex "machine" and many a time, an injury can be severer than it appears to be. Therefore, be very careful. If you suspect a serious injury, call for the emergency services.
1. Back Injuries
Up to 80% of some people suffer a back injury at some time of their lives. The most common cause is usually a sprain of the back muscles due to wrong posture. Once a back injury has taken place, it takes time to heal. So, the best possible alternative is to prevent the injury in the first place through correct exercises and proper posture.
Proper Posture of the Body:
An individual must be careful about his or her posture at all times.
The following postures are wrong postures:
- Slouching i.e. not standing or sitting in an upright position.
- Rounding or forward drooping of the shoulders by letting them hang loose.
- Forcing the back into positions where the normal S curve of the back is not properly maintained as when sitting on a deep cushioned sofa for long hours.
- Holding the head too far forward.
- Letting your belly hang loosely forward and putting undue pressure on the spine.
- Not keeping legs straight while standing.
- Sleeping on a mattress that is too soft or too hard.
- Sleeping on your stomach for long hours.
One of the most common fallouts of a bad posture is a muscle strain of the back. A muscle strain or a rupture of the back muscle is the same as the rupture of a muscle in any other part of the body. The rupture can occur due to a wrong exercise or over straining of the back muscles. A wrong posture for a long period of time has the effect of weakening the back muscles, and is one of the main reasons why back muscles get strained. A wrong posture leads to a stiff back (muscle spasms), which then results in the straining of the back muscle.
Muscle tears in the back are graded "1", "2", and "3".
A. The characteristics of a grade 1 muscle tear are:
None or little swelling.
Can walk properly.
Feeling of tightness in the back.
Grade 1 tear can usually be treated at home through a simple massage and by not exercising. If there is no pain while exercising, it can be continued.
B. The characteristics of a grade 2 muscle tear are:
Shooting pain while moving possible.
Inability to walk possible.
Swelling of the area.
Pain on pressing
It is best to see a doctor for a grade 2 tear and stop all exercises.
C. The characteristics of a grade 3 muscle tear are:
Severe pain
Severe swelling that appears as soon as the injury takes place.
Inability to walk.
Swelling when the muscle contracts.
It is a must to see the doctor for a grade 3 muscle tear. The doctor may prescribe massages or even advise surgery in certain cases.
Lower Back Pain (Lumbago)
Lower back strain is a common form of back problem which can result from sports activity. The exercise activity must be immediately stopped if there is a severe lower back pain or a discomfort in the lower back while exercising. The back is a vital part of the human body and supports the body. Therefore, no chances can be taken if a back injury is suspected. Lower back pain or injury usually takes place due to the wrong lifting of a load or twisting of the back at an impossible angle. The pain in the lower back is due to muscle sprains and also due to the trapping of nerves by the sprained muscles. Usually, the pain goes away in a couple of weeks.
The symptoms of lower back pain are:
Pain in the lower back which does not go down to the legs.
A straightening of the back due to stiffness and loss of the normal S curve of the back.
Common treatment of lower back pain includes:
Resting in bed.
Applying heat to the area.
In case lower back pain occurs, exercise cannot be continued, and bed rest is advisable till the pain goes away. If the pain becomes too severe or does not go away, the doctor should be consulted. The lower back pain may be quite intense and may require aspirin or anti-inflammatory medication. Physical therapy may be required during which the doctor will prescribe heat, electrical stimulation or massages. In severe cases, traction may also be applied to realign the vertebrae.
2. Neck Injuries
Pain only in the neck region (Cervicalgia)
Pain in the neck region (cervicalgia) that does not radiate outwards is quite common . This pain is usually due to a muscle tear in the neck region.
Symptoms of cervicalgia
Sharp pain in the neck region.
Pain when turning the head side ways or backwards.
A nagging ache in the neck region.
Common treatment of cervicalgia include
- Application of ice to the painful area especially if the problem is muscular in nature.
- Wearing a collar to support the neck.
- Seeing a doctor, who would most probably prescribe a muscle relaxant.
Pain in the neck region that radiates to the shoulders and arms
Neck pain which also passes to other areas of the body is usually due to trapped nerves in the neck as a result of muscle spasms or disk damage.
Symptoms
- Pain in the neck that radiates to the shoulders or arms.
- The pain also moves to the head region.
- There could be dizziness and headaches.
Common treatment for Radiating Neck Pain
- Taking anti-inflammatory medicines.
- Rest and wearing a collar.
- Seeing a doctor, who would first reduce the inflammation and pain and then suggest neck exercises.
3. Bursitis (Students' Elbow)
This problem occurs at the tip of the elbow where there is a small sack of fluid called the bursa. This fluid is used for lubricating various surrounding tissues. If you accidentally hurt the region or lean on the elbow for long hours, it could lead to bleeding or inflammation in the bursa which results in swelling of the tip of the elbow.
Symptoms
- Reduced mobility of the elbow.
- Pain and swelling of the elbow
- Possibility of pain even without moving the elbow.
Common treatment for bursitis in the elbow
- Rest the elbow.
- Apply ice to the affected area.
- See a doctor, who may remove the fluid from the elbow, bandage the region or even perform surgery if required.
4. Sprained or Twisted Ankle Injuries
In proper medical lingo, a ligament is sprained, and an ankle is sprained. This type of injury is most common when you are not wearing the right type of shoes, or your ankle twists at an unnatural angle during sports or while walking.
Three degrees of ligament sprain:
First degree
Some stretching or tearing of the ligament.
Little or no joint instability.
Mild pain and swelling.
Some joint stiffness.
Second degree
Some tearing of the ligament fibers .
Moderate instability of the joint.
Moderate to severe pain .
Swelling and stiffness.
Third degree
Total rupture of a ligament .
Complete instability of the joint .
Severe pain and severe swelling .
Common treatment for ankle injuries
The ankle injury should be rested and treated with ice to reduce the swelling. If you see a doctor, he could prescribe anti-inflammatory medicines or, in more serious cases, laser treatment and massages leading to a full rehabilitation program.
5. Total Rupture of the Achilles' Tendon
The Achilles' tendon is a delicate tendon at the back of the heel. Injuries to this tendon usually occur due to sudden movements that exert a force behind the lower leg.
Symptoms of a total rupture are
A complete rupture of the tendon is accompanied by intense pain, and you can even hear the snapping sound of the tendon. You will not be able to stand on tip toe or walk normally after the injury.
Common treatment for Achilles Tendon
You can try to reduce swelling with ice. This injury requires surgery for treatment and you must get the casualty to the hospital. The quicker the casualty is operated the better are the chances of a full recovery.
6. Cramps of the Calf Muscles (Gastrocnemius or Soleus)
Cramps may be caused due to a number of reasons such as dehydration, low salt intake, low carbohydrate levels or over training. A very common area where cramps take place is the calf muscle. The cramps lead to an involuntary contraction of the muscles accompanied by pain. Severe cramps can also tear the muscle fiber, and should be treated quickly.
Common treatment for cramps
Stretch and massage the affected muscle to relieve pain. Take some salt mixed in water. An increase in the blood flow of the area helps to reduce the pain. A doctor will also prescribe massages.
7. Shin Splints (Periostitis)
This injury is caused due to overuse of the affected area. Shin splints is the name given to the pain at the front of the lower leg due to a swelling in the sheath surrounding the bone. This injury is usually caused due to too much impact on the feet during running or jumping. The injury is characterized by pain, swelling, lumps on the bone and pain when turning or bending the foot up or down.
Common treatment for shin splints
Treat the swelling with ice. A person with shin splints should rest and not use the affected area for exercising. Sitting exercises can be continued. A well padded shoe will help. A doctor may prescribe anti-inflammatory medication apart from massages to reduce the swelling and tone up the area.
8. Patellofemoral Pain Syndrome (including CMP or Chondromalacia Patellae)
Patellofemoral pain syndrome is the name given to the pain in and around the knee-cap caused due to injury below the knee-cap. This pain surfaces when bending the knee and is also characterized by swelling and degeneration of the quadricep muscles. This injury is usually caused due to rubbing of the bones below the knee cap and in some instances, due to injury. This injury should be treated quickly. The injury is common among people with feet that roll in and people who have weak quadriceps.
Common treatment for patellofemoral pain syndrome
Treat the injured area with ice to reduce the swelling and rest the knee. A knee support band will help take the load off the knee. A doctor may prescribe anti-inflammatory medicines and a rehabilitation program that could involve exercises to strengthen the quadriceps.
9. Hamstring Strain (Tear of the Hamstring Muscles)
A hamstring strain is due to a tear in the hamstring muscles and is caused by a sudden movement (such as starting a sprint race) or by too much load on the hamstring. The injury leads to the hamstring muscles going into spasms with a lot of pain and swelling. If the rupture is very bad, you may feel a gap in the muscles.
Strains are graded 1, 2 or 3 depending on the severity
Grade 1 strain:
This is the least serious strain and is basically a micro tear in the muscle. The casualty can walk and there may be some tightness in the thigh. There may not be any swelling. If the casualty lies on his/her stomach and tries to bend the knee against gravity, it will not cause pain. A grade 1 strain is usually treated with a bandage.
Grade 2 strain:
This strain is more serious and is a tear in the muscle. The casualty cannot usually walk properly and there may be shooting pain in between the movements. There will be swelling and pain on pressing the area. If the casualty lies on his/her stomach and tries to bend the knee against gravity, it will cause pain. The casualty may not be able to fully straighten the knee. This injury is treated with ice and rest (crutches), and takes up to 10 weeks to cure.
Grade 3 strain:
This strain is the most serious and is a large tear in the muscle. The casualty cannot walk without crutches and experiences pain. There will be swelling and pain on pressing the area. If the casualty lies on his/her stomach and tries to bend the knee against gravity, it will cause pain. The casualty may not be able to fully straighten the knee. This injury is treated with ice and rest (crutches), and takes up to 15 weeks to cure. A doctor may suggest a rehabilitation program.
10. Impingement Syndrome (Swimmer's Shoulder / Thrower's Shoulder)
This injury takes place when the rotator cuff tendons get trapped in the shoulder joint. This injury could be caused by sudden shoulder movements or an accident and leads to a pain in the shoulder when the arm is lifted higher than the horizontal level or when it is lifted quickly. This problem can get chronic. So, quick treatment is advised.
11. Rotator Cuff Injury
This injury occurs in the shoulder muscles that help to rotate the shoulder outwards and inwards. Sudden and jerky movements of the shoulder usually cause this injury. This injury is accompanied by pain when the arm is raised above the head and when the shoulder is rotated outwards.
Common treatment for rotator cuff injury
The shoulder should be rested for as long as there is pain and the swelling should be treated with ice. The doctor may prescribe anti-inflammatory medicines or a rehabilitation program. In most cases, 3-4 days of rest cure the problem. This injury can be avoided by outward rotation of the arm and shoulder exercises.
Stay safe!!!
Disclaimer: The information contained in here is solely for educational purposes on the given subject. It should not be considered a medical advice nor should it be used as a substitute for medical advice and expertise of a physician, physiotherapist or a dietitian.
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Hydration and Fluid Requirements for Athletes
Let us learn about the hydration and fluid requirements for athletes.
Fluids in the body have numerous functions and are essential to well being and life. Fluids form blood, aid digestion and prevent the body from overheating. For a sports person, excessive sweating is an every day occurrence which must be followed by the replenishment of the lost water to stop the body from overheating. When sweat evaporates from the skin, it cools down the body and regulates the body temperature. If the athlete has not drunk enough water, the body will begin to overheat leading to low performance and even dangerous consequences. The amount of sweating differs from person to person and can also be influenced by external factors like temperature, humidity, altitude and clothing.
A sports nutritionist must be well aware of the benefits of drinking adequate water, and how the amount of water in the body can affect the body's functioning. A well hydrated athlete will perform better and avoid the dangers associated with dehydration. Hydration has the important function of cooling down the body. As a sports nutritionist, you must instill in the trainees the importance of drinking enough water by making it a daily routine and a part of the sports person's life. The nutritionist must keep in mind that drinks with caffeine act as diuretics and work against hydration. A cup of coffee contains 1.5 micrograms of caffeine. Alcohol consumption has the effect of heating up the body, and has and leads to dehydration rather than hydration.
Avoiding dehydration
Dehydration is caused due to the lack of adequate drinking water. The first signs of dehydration are a lack of energy, which can further lead to headaches, dizziness and disorientation. The proper manner to hydrate the body is to replenish the water while it is being lost. There is no benefit in replenishing the body's fluids after the training session, as it can lead to dehydration and loss of performance. The following chart shows how the body is affected through increasing levels of dehydration.
1-2% - Thirst and weakness.
3-4% - low performance, dry mouth.
5-6% - Increased body temperature, headache, irritability.
7-10% - Dizziness, disorientation, heat stroke and even death.
How to assess the correct amount of water intake
The normal water requirement of an individual is 8-10 glasses a day. However in the case of athletes, huge amounts of water are lost during training sessions. So, the water requirements must match the lost body fluid. To know whether the athlete is having enough water, there are two simple and practical ways.
The first is to ensure that the athlete is drinking enough water to urinate at least four times a day and that the color or the urine is pale yellow. If the yellow color is dark, it is a sign that the body is not getting enough water. The second method is to weigh the athlete before the training session and then to weigh him again after the session and determine the pounds of weight lost. The athlete should drink at least three cups of fluid for every pound lost during training. This method can help to assess the water requirement of the body during particular training sessions. The athlete need not be weighed every time he undertakes the same training session once the figures related to water loss for a particular training are known.
The right way to drink water
Water intake before, during and after the exercise should be properly planned.
(a) Before the training event - Consume 14-18 ounces of water two hours before the exercise. The two hour gap is enough to fully hydrate the body and leave enough time for the excess water to come out of the system. Plain water is the best source of hydration. Take 5-7 ounces of water just 15 minutes before the exercise to be fully hydrated before the fully hydrated.
(b) During the exercise - The athletes must constantly keep hydrating the body every 20-25 minutes with 5-10 ounces of water. Sports drinks are also a good idea during exercise as they help to replenish the sodium lost through perspiration as well.
(c) After the exercise - The athletes should be encouraged to replace all the lost fluid by consuming approximately 20 ounces of fluid for every pound of weight lost.
Disclaimer: The information contained in all of this thread is solely for educational purposes on the given subject. It should not be considered a medical advice nor should it be used as a substitute for medical advice and expertise of a physician, physiotherapist or a dietitian.
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Other Forms of Aerobic Exercises
Let us read about other forms of aerobic exercises.
1/ Fitness Walking
Fitness walking is another very popular form of aerobic exercise. Fitness walking can be done indoors, outdoors or even on a treadmill and it should be done wearing comfortable loose clothing and good walking shoes. Brisk fitness walking provides a good cardio effect and mainly affects the lower body. The muscles affected are the quadriceps, hamstring, calves and glutes.
Equipment Required:
The shoes should be good walking shoes. The shoes should have a good rubber sole to prevent slipping. The shoes should fit well with adequate space in front of the toes. The toes should be able to move slightly within the shoe. The shoes should be well cushioned and well ventilated.
Caution
1. Good posture, chin up, back straight.
2. Arms moving in natural rhythmic motion on the sides of the body. The arms can go up to form an angle of 90 degrees with the body.
3. Walking can be done at different speeds such as strolling, brisk walking or race walking to alter the intensity of the aerobic effect.
a) Strolling: This type of walking is done at approximately 3 miles per hour with the arms swinging loosely along the sides.
b) Brisk walking: This type of walking can be done at 4 miles per hour and the arms swinging energetically along the sides.
c) Race walking: This type of walking can be done at 5 miles per hour which is quite fast and the arms can be bought up to a 90 degree angle to the body.
Caution
Walking should not be over done as there is a risk of injury.
It is essential to stretch the body before and after walking.
During the walk, the speed should be built up slowly. Start at a slower pace and then build up the pace during the walk. This greatly reduces the chance of muscle pulls.
Always avoid dehydration. The water intake should be properly planned before walking, during the walk and after the walk, especially if the pace is very brisk and/or there is a lot of humidity or heat.
While walking, wear comfortable loose fitting clothing. Do not walk in rubberized clothes. Avoid walking in extremely humid or hot temperature.
Always walk in the direction opposite to the traffic.
2/ Treadmills
Treadmills are one of the most popular forms of aerobic equipment available with people at homes and in health clubs (gyms). The treadmill is basically an indoor fitness walking device with a motor that drives a belt on which an individual can walk. Commercial treadmills have a speed adjuster built within them which can allow an individual to control the speed at which he/she is walking. Speeds can vary from the 3 minute mile to even the 12 minute mile in most models. The speed at which the motor runs defines whether the individual is walking at a comfortable pace, jogging or even running. If the person cannot match the speed of the belt, he will be forced off the treadmill (this has been known to cause injuries in the past). Many commercial treadmills have the ability of allowing the user to adjust the angle of the walking belt. Walking at an incline can be very taxing on the body and requires a lot of work load on the muscles. The angle can be increased up to 30 degrees in most models.
Walking on a treadmill should be done for about 20-60 minutes at a time, and 2-3 times a week and at an intensity level of 55-85% of the max heart rate to get good aerobic benefits. A treadmill is a very ingenious exercising device and can help an individual walk, run or jog indoors away from the traffic, pollution, heat and dust. Most treadmills have the capability of providing information regarding the amount of distance covered, time spent, calories expended, elevation level etc. These features provide a motivating factor to the individual.
Caution
When you get on to the treadmill, you should start at a slow pace and get accustomed to the surface of the treadmill and its speed and angle.
Use the first few minutes to warm up and then gradually begin to increase your speed. When you have completed your exercise, gradually decrease the speed instead of stopping abruptly.
Always look in front when walking on the treadmill.
Never try to walk or run backwards on the treadmill.
Increase the elevation of the treadmill gradually. As it puts a lot of additional pressure on the body, it is always a good idea to let the body adapt itself to the incline slowly.
Is Walking the Best Type of Aerobic Exercise?
Walking rarely raises the heart rate into the target training zone which is 55-85% of the prescribed maximal heart rate (220-age). So the benefits of walking are limited to a few people in whose case the heart rate increases to the required level. However, while saying this, one must remember that the benefits of walking are there for all age groups. Even age groups of 65 and above get substantial improvement in their fitness levels by walking regularly.
3/ Exercise Cycles
This is one of the most common forms of exercise equipment available in homes, in gyms in many places around the world. Exercise cycles are of 2 types.
- Simple exercise cycles
- Cycle ergo meters (with meters) which have built in systems which calculate how hard you are working. The meters may provide information such as the pedal rate, calories consumed, distance traveled and the watts expended.
Exercise cycles have a built in mechanism which allows the user to control the resistance of the cycle. While setting the resistance, the speed must be kept in mind. The design of the cycle must be kept in mind while purchasing the cycle. The pedals should be as close to the seat as possible to avoid extra strain on the knees. Cycling is an excellent aerobic exercise and places a heavy load on the cardiovascular system and helps the individual to burn upto 1000 calories an hour.
Advantages of Indoor Cycling
- It is a safe way of exercising.
- It can be done indoors and the routine need not be altered due to bad weather. It keeps one away from traffic and pollution.
Advantages of Outdoor Cycling
- One inhales fresh air while cycling outdoors.
- One has the feeling of being on the move and the pleasure of seeing new things.
Disclaimer: The information contained in this topic is solely for educational purposes on the given subject. It should not be considered a medical advice nor should it be used as a substitute for medical advice and expertise of a physician, physiotherapist or a dietitian.
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Step Aerobic Exercises
I started to like step aerobics. I think you can learn the correct techniques for many of the popular aerobic steps. Remember to go through the notes for each exercise which can help to give you some important tips. Many of the exercises have been adapted to include upper body motion as well. As an aerobics instructor you can also experiment with these exercises and make them target more areas of the body. In some cases, you may have to remove parts of exercises to make them easier for special categories of learners such as elderly people or people with knee problems.
Starting with the K-Step.
The K-step starts next to the bench, and steps up and forward, then back again, to form the letter "K" with the bench and your feet.
This move is done in 8 phases:
1. Step up on bench with a lead foot.
2. Bring the other foot up and tap the bench next to the lead foot.
3. Step forward and off the bench with the foot that tapped.
4. Step forward and off the bench with the other foot.
5. Step backwards onto the bench with the lead foot.
6. Bring the other foot back and tap the bench next to the lead foot.
7. Step backward and off the bench with the foot that tapped.
8. Step backwards and off the bench. You are back to the starting position.
The exercise can be done either from left to right or from right to left. Keep the body erect and hands at the waist while doing this K-step exercise.
I like it. :)
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Continuing with the reverse turn.
Reverse turn starts with you facing towards the right and ends with you facing towards the left. (Or vice versa.) Please be careful when doing this move. Some people prefer not to do it at all. Exercise your own judgment and be safe!
This move is done in 4 phases:
1. Step up on the bench with your lead foot.
2. Step back and up on the bench with your other foot. (You are now on top of the bench).
3. Step down with your lead foot.
4. Step down with your other foot. You are facing the opposite way from when you started.
Keep the body erect and hands at the waist while doing this reverse turn exercise.
It's not very difficult. :)
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Now let's pay attention to the Reverse V-step (Reverse V-turn).
The Reverse V-step is similar to a V-step - you step up wide with both feet, but you also turn as you step up, so that you end up facing the opposite direction from when you started.
This move is done in 4 phases:
1. Step across and up on the bench with your lead foot, and begin to turn your body.
2. Finish the turn as you bring your other foot on top of the bench. (You are now on top of the bench and facing the opposite direction.)
3. Step down on the far side of the bench with your lead foot.
4. Step down with your other foot to the far side of the bench.
As you might have seen somewhere, this exercise requires a quick turning motion of the body on the board (which you cannot exactly see in this post). However it is quite simple. Step up on the bench with your lead foot placed diagonally on the bench. Begin to turn your body and time it so that the turn is completed by the time you bring your other foot on top of the bench. You will then have both feet on top of the bench and you will be facing the opposite direction from where you started off. This exercise can be executed from different sides of the bench as you may guess.
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Basic left and Basic right
Basic left and Basic right are both easy and I like them very much!
1. Basic left
The left foot is the lead foot and is the first to be placed on the bench as well as the first to move off the bench and onto the floor.
In other words, the Basic left starts in front of a horizontal bench.
This move is done in 4 phases:
1. Step up on bench with left foot.
2. Step up on bench with right foot.
3. Step down backwards to the floor with left foot.
4. Step down backwards to the floor with right foot.
2. Basic right
The right foot is the lead foot and is the first to be placed on the bench as well as the first to move off the bench and onto the floor.
In other words, the Basic right starts in front of a horizontal bench.
This move is done in 4 phases:
1. Step up on bench with right foot.
2. Step up on bench with left foot.
3. Step down backwards to the floor with right foot.
4. Step down backwards to the floor with left foot.
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Revolving door
About the Revolving door exercise.
Start the exercise with the lead foot slightly turned on the board. You should end up in the same position as you started.
How to do it concretely: the Revolving door brings you over the bench and back again with four small turns. You will turn in a complete circle as you do it. You can also make it a four count move called "1/2 a revolving door" by not crossing back over after phase 4. (Note that you will face all four directions while doing this move.)
This move is done in 8 phases:
1. Step up on the bench with the lead foot, turning slightly as you do so.
2. Bring the other foot up on top of the bench as you complete a small turn.
3. Step down with the lead foot to the other side of the bench, turning slightly.
4. Bring the other foot down next to the lead foot, completing a small turn. (You are now facing the opposite direction from phase 1.)
5. Step up on the bench with the lead foot, turning slightly.
6. Bring the other foot up on the bench as you complete a small turn. (You are now facing the opposite direction from phase 2.)
7. Step down with the lead foot, turning slightly.
8. Bring the other foot down next to the lead foot, completing the last of four small turns. You are facing the same direction as when you started.
I like it. 8)
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Across the Top
Let's learn the Across the top exercise. I like it with the arms motion, but I learned that it (the arms motion) in the exercise is optional (and can help to give a good upper body work out).
The details about this exercise:
An Across the top starts beside the bench, facing sideways. Very similar to another exercise named "Over the top", this move brings you across the "long end" of the bench.
This move is done in 4 phases:
1. Step sideways up onto the bench with the the lead foot.
2. Step up so both feet are on the bench.
3. Step off the other side of the bench with the lead foot.
4. Step down so both feet are on the floor.
Yeah. I like it. :) :)
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Corner to Corner Kick
I like the Corner to corner kick exercise. It's so easy. When you do it, you can adjust the height of the kick to increase the intensity of the exercise.
Another, similar one is called Corner to corner. More details about it:
A Corner to corner starts in front of a horizontal bench.
This move is done in 8 phases:
1. Step up on bench with the lead foot, facing diagonally.
2. Bring your other knee up.
3. Bring you knee and foot down to where they started.
4. Step down with the lead foot.
5. Step up on bench with the other foot, facing diagonally.
6. Bring your lead knee up.
7. Bring your knee and foot down to where they started.
8. Step down with your other foot.
I like it too!
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Diagonal
Now we'll learn about the Diagonal exercise. The Diagonal starts next to the bench, facing sideways. This move is also known by some as a "corner to corner".
This move is done in 4 phases:
1. Step up on bench with the lead foot.
2. Bring other foot up on bench, past the lead foot.
3. Step off to the far side of the bench with the lead foot.
4. Step off the side with the other foot.
The important is to step across the bench so that the movement is in a diagonal path. This exercise can also be done with another lead foot (left lead foot or right lead foot, i. e. the person moves diagonally across the board from left to right or from right to left).
I like this exercise.
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Flamingo
The Flamingo exercise is a bit difficult. It is a knee up, straddle down, up and off the same side that you started on.
This move is done in 8 phases:
1. Step up on the bench with the lead foot.
2. Raise the other knee up.
3. Bring the other knee back down.
4. Step down on the other side of the bench with your other foot. You are now straddling the bench.
5. Step up on the bench with your lead foot.
6. Step up on the bench with your other foot. Both feet are now on top of the bench.
7. Step back down with your other foot on the same side as before.
8. Bring the other foot down next to the lead foot. You are in the same place as when you started the move.
It can be done from the left side or from the right side. The arm movements are optional. They can help to make the exercise to target the upper body as well.
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Rocking Horse
The Rocking horse exercise is not very easy. This exercise involves bending the leg back.
This is called a hamstring curl. The other main movement involves a knee up (which is lifting the knee up). The exercise should be done from both the left side and the right side so that the leg muscles are targeted equally. More details: the Rocking horse is a repeater done with a knee, a hamstring curl, and a knee. Your body "rocks" back and forth as you switch from hamstring to knee to hamstring.
This move is done in 8 phases:
1. Step up on the bench with your lead foot.
2. Do a hamstring curl with the other foot.
3. Step back down to the floor with the other foot.
4. Lift your right knee up.
5. Place your lead foot back on the bench.
6. Do another hamstring curl with the other foot.
7. Step back down on the floor with the other foot.
8. Step back down on the floor with the lead foot.
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Grapevine
The Grapevine exercise is easy. I like it. Learn about it: The Grapevine exercise doesn't require the board (i. e. it is done on the floor and does not require a bench). When moving one foot behind the other foot, make sure it crosses the foot in front.
The details:
This move is done in 4 phases:
1. Step to the side with the lead foot.
2. Bring the other foot slightly behind and past the lead foot.
3. Step to the side with the lead foot.
4. Bring the other foot next to the lead foot.
Do it from left to right and from right to left; from right to left and from left to right. Repeat it as much as you feel okay.
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Helicopter
The Helicopter looks a bit complicated but in fact it is easy. I think so. Learn about it: about the Helicopter exercise is important to know that the person makes a full circle while executing it (the exercise).
And the details:
This move is done in 8 phases (because it is basically two Hop turns that take you over the bench and back, turning in a complete circle as you go). These phases are:
1. Step up on the bench with your lead foot and immediately begin to turn as you lift your knee.
2. Spin on the your lead foot, as your other knee raises over the bench.
3. Step down on the far side with your other foot.
4. Step down on the far side with your lead foot.
(Note: Phases 5-8 are the same as 1-4 but on the other side.)
5. Step up on the bench with your lead foot.
6. Spin on your lead foot, as your other knee raises over the bench.
7. Step down with your other foot.
8. Step down with your lead foot.
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Hop Turn
A simple one -- Hop turn. It's simple, but you should be careful not to twist your ankle! Only one foot touches the board in this exercise. Pivot using the front of the foot while turning turning around on the board.
More details: The Hop turn is a simple way to get to the other side of the bench. It's also known as a "Pivot turn".
This move is done in 4 phases:
1. Step sideways up onto the bench with the the lead foot.
2. Lift your other knee, as you pivot on the ball of the lead foot.
3. Bring the other foot down on the other side of the bench.
4. Step down with the lead foot to the other side of the bench.
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Horseshoe
Learn the Horseshoe exercise now. Well, when it's completed, you reach the other side of the bench, facing the same direction as when you started. The details:
The Horseshoe is also known as a "turn-straddle-turn", which is exactly what it is: a turnstep that goes right into a straddle, then into a turnstep on the other side of the bench. This is also known as a "U-turn".
This move is done in 8 phases:
1. Step up on the bench with the lead foot.
2. Bring other foot on top of the bench as you turn.
3. Keep turning as you step down with the lead foot to begin the straddle.
4. Step down on the other side of the bench with your other foot. (You are now straddling the bench.)
5. Step up on the bench with your lead foot.
6. Bring other foot on top of the bench as you turn. (You are now facing the opposite direction as in phase 2.)
7. Step down with the lead foot on the far side of the bench.
8. Bring the other foot down next to the lead foot. (You are now on the far side of the bench, facing the same direction as when you started.)
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I-Step
Now let's focus on the I-step. Be careful while executing it because this exercise requires the person to jump while spreading the legs. So just be careful while executing this part of the exercise on the board.
The details: The I-step is simply stepping onto the step, doing a jumping jack, then stepping down and doing another jumping jack.
This move is done in 8 phases:
1. Step up on the bench with the lead foot.
2. Step up on bench with other foot. (You are now standing on the bench, ready to start the jumping jack.)
3. Jump up and land with your feet spread apart, still on top of the bench.
4. Jump up and land with your feet together, just like they were in phase 2.
5. Step back down off the bench with your lead foot.
6. Step back down off the bench with your other foot, ready to start the second jumping jack.
7. Jump up and land with your feet spread apart.
8. Jump up and being your feet back together.
That's all.
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Indecision
There is an exercise with the interesting name Indecision. About the Indecision -- arms motion is optional but I like it with this motion. You can do this exercise from both ends of the board. The details:
An Indecision is basically an over the top with a straddle in the middle of it. It brings you to the other side of the bench, facing the same way as when you started.
This move is done in 8 phases:
1. Step up on the bench with the lead foot.
2. Step up on bench with other foot. You are now standing on the bench, ready to start the "straddle" portion.
3. Step down on the far side with your lead foot.
4. Step down on the near side with your other foot. (You are now straddling the bench.)
5. Step back up on the bench with your lead foot.
6. Step back up on the bench with your other foot.
7. Step down on the far side with your lead foot.
8. Step down on the far side with your other foot so that it is next to the lead foot. You should be on the opposite side of the bench from where you started, facing the same direction.
OK.
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Jumping Jacks
Hey, maybe you remember that we mentioned the Jumping Jack already. Now, if you don't know it yet, we'll learn about it. Jumping Jacks. This exercise doesn't require a board. It is more stressful on the lower body joints. It's easy. The details: So, the Jumping Jack is simply jumping up and spreading your feet, then jumping up and bringing your feet back together. The traditional arm movement is to start with arms at your side, raise them over your head on phase 1, drop them to your side on phase 2, raise over your head again on phase 3, and drop them to your side again on phase 4.
You may also see this move called a "star jump" or a "side-straddle hop". A variation is to spin in the air, so that you face the opposite direction at phase 2, and have made a complete circle by phase 4. This move can be done carefully on top of a bench, but never with the spin variation.
This move, as you understood, is done in 4 phases:
1. Jump and land with your feet wide apart.
2. Jump and land with your feet together.
3. Jump and land with your feet wide apart.
4. Jump and land with your feet together.
OK. Do it carefully! Always be careful!
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L-Step
The L-step exercise. Well, you can do it from both ends of the board. The details:
The L-step starts facing the bench, off to one side. Step forward, then off to the side, and return. You can stop on the side at phase 4 for "half an L-step" (also called simply "half an L").
This move is done in 8 phases:
1. Step up on bench with lead foot.
2. Lift other knee in the air.
3. Lower knee and step off to the side of the bench.
4. Bring the lead foot down next to the other foot.
5. Step up on bench with lead foot.
6. Lift other knee in the air.
7. Lower knee and step to the front of the bench.
8. Bring the lead foot down next to other foot.
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Mambo cha-cha-cha
Mambo cha-cha-cha is an interesting name for an exercise, isn't it? :)
Oh well, to do a good kind of Mambo cha-cha-cha step forward slightly with your lead foot. Then shift back onto the other foot and quickly tap the feet alternatively three times and say "cha-cha-cha". Repeat the exercise with the other foot as the lead foot.
More details: A Mambo cha-cha-cha is a combination of a mambo and a cha-cha-cha (also known simply as a "cha-cha"). A mambo is a two count move: step forward on the ball of your lead foot, then shift your weight and hips backwards onto the back foot. It's easy once you've seen it done.
A cha-cha-cha is done with 2 normal beats, then three half beats, to make the rhythm "one two three-and-four". It can be done in place, or you can move forward or backwards while you do it.
This move is done in 4 phases:
1. Step forward slightly with your lead foot as you shift your weight forward.
2. Shift your weight backwards onto your other foot. Use your hips!
3. Start the cha-cha-cha portion by down with your lead foot, and then very quickly step back onto your other foot. (This is done on the half count between three and four, known as the "and" count.)
4. Step back on your lead foot to end the cha-cha-cha.
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This exercise doesn't require a board too. :)
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I forgot to mention it last night.
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Over the top
Well, it was mentioned here already and I think that it's one of the easiest exercises. Let's begin about Over the top. This exercise requires you to move sideways over the board.
Details: The Over the top starts next to then bench, facing sideways. Very similar to an Across the Top, this move brings you over the "short end" of the bench.
This move is done in 4 phases:
1. Step sideways up onto the bench with the the lead foot.
2. Step up so both feet are on the bench.
3. Step off the other side of the bench with the lead foot.
4. Step down so both feet are on the floor.
So easy. :) 8)
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Repeater
Repeater is another easy exercise. It's lasts longer than the previous one but it's the same easy in my opinion. It just requires the person to execute 3 knee-ups on each side of the board.
Details: The Repeater starts in front of a horizontal bench. Notice that here we're talking about "repeater three", but other numbers can be done such as a "repeater five" or even a "repeater seven".
The knee raise can be replaced with abductions, curls, or kicks. (And, by the way, the move known as a Rocking Horse is a very specialized form of the Repeater.)
OK. So, this move is done in 8 phases:
1. Step up on bench with lead foot.
2. Bring other foot up and do a knee lift.
3. Bring the same foot down and tap the floor lightly.
4. Raise the same foot back into a knee lift.
5. Bring the same foot down and tap the floor lightly.
6. Raise the same foot back into a knee lift.
7. Bring the same foot down to the floor.
8. Bring the lead foot down to the floor.
And that's all. :)
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Straddle
Straddle is a bit difficult for me. Let's learn this exercise. It's has 8 steps. The details: The Straddle starts next to the bench, facing sideways. It is done in 8 phases:
1. Step up to the center of the bench with the lead foot.
2. Bring the other foot up so both are on top of the bench.
3. Step down and back on the other side of the bench with the lead foot.
4. Bring the other foot down on the opposite side of the bench.
5. Step up on the bench again with the lead foot.
6. Bring the other foot up on the bench again.
7. Step back and down with the lead foot.
8. Bring the other foot down next to the lead foot.
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Tap Up
Tap up is an easy exercise. Step on the bench with the leading foot and tap the bench with your other foot.
And some more details: The Tap up is simply a basic, but instead of stepping all the way up on the bench, just tap your foot on it.
This move is done in 4 phases:
1. Step up on the bench with the lead foot.
2. Step up and tap the bench with your other foot.
3. Step back down with your other foot.
4. Step down with your lead foot.
So easy! 8)
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Turnstep
Turnstep is very easy too. You just step up on the bench with with the lead foot. Then turn while bringing the other foot on the bench.
More details: The Turnstep starts next to the bench, facing sideways.
This move is done in 4 phases:
1. Step up on the bench with the lead foot.
2. Bring other foot on bench as you turn.
3. Step off with the lead foot.
4. Bring the other foot down next to the lead foot.
And that's it! 8)
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V-Step
The V-step exercise is so easy. Start the exercise while standing behind the midpoint of the bench. Step onto the bench with the lead foot while trying to keep the legs as wide apart as possible. Step up on the bench with the other foot keeping the feet as wide apart as possible.
More details: The V-step forms the letter "V" with your feet as you step up wide on the bench and then down.
This move is done in 4 phases:
1. Step up on the bench with the lead foot, as wide as possible.
2. Step up on the bench with the other foot, as wide as possible.
3. Step down backwards to the floor with the lead foot.
4. Step down backwards to the floor with the other foot.
And that's it. I like it. :)
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X-Step
The X-step exercise looks a bit more complicated but in fact, it's very easy.
When you step on the bench, step in the middle while stepping on the floor. You must move forward or backward during the exercise.
The details: The X-step forms the letter "X" with your feet as you step up on the bench and straddle down.
You can perform it in both leads: right lead (starting beside the bench) and left lead (starting straddling).
This move is done in 8 phases:
1. Step up on top of bench, in the middle, with the lead foot.
2. Bring the other foot next to it so you are standing on top of the bench.
3. Step down and forward with the lead foot, to the side of the bench.
4. Step down and forward with the other foot to the opposite side of the bench. (You are now straddling the top of the bench.)
5. Step back up to the top middle of the bench with your lead foot.
6. Bring your other foot back to the bench. You are now on top of the bench, the same as phase 2.
7. Step down and backward with the lead foot, off to the side of the bench.
8. Step down and backward with the other foot to the opposite side of the bench. (You are now straddling the bottom of the bench.)
That's all. :)
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Y-Step
Another easy exercises. It is called Y-step. Start the exercise by placing the leading foot on the bench as far away from the other foot as possible. Then place the other foot on the other side of the bench still keeping the feet as wide apart as possible. The exercise starts on the floor and ends on the bench.
The details: The Y-step starts by stepping up wide on the bench like a V-step does, then the feet are brought together, then they step down, and finally the step back up. Variations include doing a single jumping jack for the final two phases instead of stepping back up on the bench.
You can do a right lead Y-step, and then a left lead Y-step, for example. Notice that this move ends on top of the bench.
This move is done in 8 phases:
1. Step up wide on the bench with your lead foot.
2. Step up wide on the bench with your other foot.
3. Bring your lead foot in towards the center of the bench, while still on top.
4. Bring the other foot in, next to the lead foot.
5. Step backwards with the lead foot down to the floor.
6. Step backwards with the other foot down to the floor. (You are now in the same position as the start of the move.)
7. Step up on the bench with the lead foot.
8. Step up on the bench with your other foot.
And that's all. 8)
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Z-step
Z-step exercise is also known as zig-zag exercise. Well, it's not very difficult. It ends on the other side of the bench facing in the same direction from where one started off.
And the details: The Z-step (a.k.a zig-zag) forms the letter "Z" as you move. Step up on the bench, move across, back diagonally, and step across. You will end up facing the same way, off to the side from where you started. (The "Z" is formed by phases 3-8.) You may also want to tap your foot on phases 4 and 6, which may make the move easier.
This move is done in 8 phases:
1. Step up on the bench with the lead foot.
2. Step up on bench with other foot.
3. Step across the bench with your lead foot.
4. Step and bring your other foot next to the lead foot.
5. Step back diagonally with your other foot.
6. Step back diagonally with your lead foot so you are now in the same position as when you started.
7. Step to the side with your lead foot.
8. Step to the side with your other foot, bringing it next to your lead foot.
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Split Basic
Another easy and interesting exercise is Split Basic. It involves alternate stepping on the board. Well, Split Basic is simply a basic with two tap backs in the middle of it. The Split Basic is also known as a Broken Step and a Basic Lunge.
You can do a right lead Split Basic, and then a left lead Split Basic, for example.
This move is done in 8 phases:
1. Step up to the center of the bench with the lead foot.
2. Bring the other foot up so both are on top of the bench.
3. Tap back onto the floor with the lead foot.
4. Step back up on the bench so both feet are on top of the bench.
5. Tap back onto the floor with the other foot.
6. Step back up on the bench so both feet are on top of the bench.
7. Step back onto the floor with the lead foot.
8. Bring the other foot down next to the lead foot.
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A-step
Did you know that there is an A-step exercise too? :) Oh, it's so cool and so easy.
The details: The A-step forms the letter "A" as you move. Start next to the bench, facing sideways.
This move is done in 4 phases:
1. Step up to the center of the bench with the lead foot.
2. Bring the other foot up so both are on top of the bench.
3. Step down and back on the other side of the bench with the lead foot.
4. Bring the other foot down next to the lead foot.
That's it. 8)
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This "A" looks like a Greek "Λ". So, I think it's better to be called a "Lambda-step" ("Λ-step"). :)
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T-step
Well, well. A T-step exercise. Also, an easy and interesting one. So, the T-step starts alongside the bench. Step up on the bench, straddle down, step up again, then step backwards, forming a letter "T" with your feet.
This move is done in 8 phases:
1. Step up on bench with the lead foot.
2. Bring the other leg up on the bench.
3. Step down on the other side with the lead foot.
4. Step down with the other foot so that you are now straddling the bench.
5. Step back up on the bench with the lead foot.
6. Step back up on the bench with the other foot. (You are now on top of the bench.)
7. Step backwards to the floor with the lead foot.
8. Step backwards to the floor with the other foot.
That's all. :)
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More aerobics exercises
Well, there are more aerobics exercises. Let's mention some of them in this post. :)
a/ Charleston. The charleston can be done with or without a bench.
This move is done in 4 phases:
1. Step forward with the lead foot.
2. Step forward with the other foot. You can raise your knee, kick, or just tap.
3. Step back with the other foot.
4. Step backwards and lunge back with the lead foot.
b/ Heel pull. I think it's a complicated exercise. It involves placing the heel on the board during the exercise.
c/ Heel touch. It's also a bit complicated. If one performs it, must ensure that the hand touches the heel while keeping the back straight.
d/ Lunge back. Another complicated exercise in my opinion. It involves lunging to stretch the hamstrings and should be executed from both the ends of the board so that the legs are exercised equally.
e/ Scoop. Also a complicated one in my opinion. It employs arm movements to give an upper body workout.
f/ Across the top. This one is simple and I like it. The Across the top starts beside the bench, facing sideways. Very similar to the Over the top (but not one and the same), this move brings you across the "long end" of the bench.
This move is done in 4 phases:
1. Step sideways up onto the bench with the the lead foot.
2. Step up so both feet are on the bench.
3. Step off the other side of the bench with the lead foot.
4. Step down so both feet are on the floor.
So long! (i. e. Goodbye until we meet again.) :) :)