The first aerobics boom occurred in the 80-90s of the last century. Then it was considered the most effective method for losing weight.
After the emergence of new trends in fitness, such as CrossFit or TRX, it was expected that such exercises would lose ground and soon be forgotten about.
However, on the contrary, even more varieties of aerobics began to appear, thanks to which this type of activity again became a leader in the world of fitness.
Aerobics[edit | edit code]
Aerobics
is a form of exercise that combines rhythmic aerobic exercise with stretching and strength training to improve all elements of fitness (flexibility, muscle strength and cardiovascular fitness).
Usually aerobics is done to music and in a group under the guidance of an instructor (fitness trainer), although it can be done alone and without musical accompaniment. Aerobics returns with fashion
Features
:
- Exercise for the muscles of the whole body
- Uses multiple joints
- Open or closed kinetic chain depending on the nature of the exercise
- Overcoming your own body weight
- The load can be constant or variable
- Sometimes requires special and fairly developed skills
- For all levels - from beginner to advanced
Story
Aerobics originated in the USA. And after gaining popularity in this country, it successfully spread throughout the world and is still used to this day to maintain excellent physical shape.
Here are the main stages of its development:
- Gymnastics for people suffering from cardiovascular diseases. The founder of this trend is considered to be the American doctor Kenneth Cooper, who came up with a set of exercises for people suffering from disorders of the coronary artery. In 1968, his book was published with a detailed description of each element and its benefits for the body.
- Dance gymnastics. Fitness trainer Jackie Sorenson improved the cardio exercises from Cooper's book in the 70s, making them smooth and rhythmic. This approach led to the emergence of aerobic dance, which is still popular today.
Within a few years of showing aerobics on television, the reach of women who enjoyed gymnastics increased to several million around the world.
History[edit | edit code]
Sports psychologist Kenneth Cooper is considered the founder of aerobics. He owns both the very name of this type of activity and the development of exercises for it. His 1970 book The New Aerobics highlighted the benefits of this type of exercise. In addition, it included evidence-based aerobic training programs such as running, walking and cycling.
Aerobics gained particular popularity at the end of the 20th century. In 1982, Jane Fonda released the first videotape of her workouts, which sold 17 million copies. No other video recording in history has had such a circulation.
In 1989, Jean Miller proposed a new type of aerobics - step aerobics, which differed from all others in the use of a small elevated platform that created increased load during the workout.
Although aerobics is no longer as popular today as it was at the end of the 20th century, it has a wide variety of forms to suit all needs.
Kinds
Aerobics is a whole layer of exercises, sorted taking into account technical features and training conditions. By choosing this direction, everyone, regardless of gender and age, will find something useful and interesting for themselves.
Here are the main types of aerobics:
- health;
- aqua direction;
- step;
- dance;
- sports.
Which aerobics option to prefer depends on your physical capabilities and personal preferences.
Directions and types[edit | edit code]
There are many areas of aerobics, which, as a rule, are based on cardiovascular exercises. Take aerobics with martial arts elements (tai-bo, kataboxing) or indoor cycling (Johnny Spinning). Dance aerobics classes are usually conducted in group classes accompanied by music and under the guidance of a qualified instructor. Many aerobics schools have moved away from the 1970s "no pain, no gain" philosophy and are incorporating aspects such as stabilizing muscle strengthening and strength training, including the use of exercise balls and weights.
Directions and types:
- Water aerobics
- Combat aerobics (kibo and tai-bo)
- Hydroaerobics
- Pump aerobics (body pump)
- Cycle aerobics
- Slide aerobics
- Step aerobics
- Strength aerobics
- Dance aerobics
- Fitball aerobics
Aqua
Ordinary swimming can be turned into an exciting and useful activity if you choose this type of aerobics.
Its peculiarity boils down to lifting the body from a position of support on the handrails, swinging the legs, arms, and rotating the body. This type of aerobics has the maximum positive effect on the body, and the effect becomes visible after just a few sessions: the skin becomes toned, the muscles become elastic, and extra pounds disappear.
Benefit[edit | edit code]
Regular cardio training strengthens the heart and lungs, normalizes high blood pressure and cholesterol levels, burns calories, stimulates lymph flow, and strengthens the immune system. During aerobic exercise, serotonin levels increase and endorphins are released, the hormones of joy that help relieve stress and anxiety.
There are classes designed so as not to overload the joints with jumping and sudden movements. While performing the exercises, you constantly stand on the floor with at least one foot. Such classes are suitable for pregnant women, elderly people, those who are significantly overweight, or those recovering from an injury.
The benefits of aerobics
Aerobics was developed not only as a set of exercises for losing weight. With its help you can improve your body health. Regular aerobic exercise trains the heart muscle, develops endurance, and also reduces the level of bad cholesterol in the blood.
We should not forget that aerobics, like any other sport, has its contraindications. These include heart disease, high blood pressure, and varicose veins. But this does not mean at all that if you have one of the above diseases, you should give up aerobic exercise. Before starting classes, you should contact your doctor for advice.
Where to start[edit | edit code]
If you are a beginner or poorly prepared physically, study for several months in a preparatory group and only then move on to classes with more complex programs. In large groups, little attention is usually paid to proper technique, so the training either does not bring any benefit, or the effect is such as overtraining. The fact is that the instructor is not able to keep track of everyone and establish contact with each participant. If you have any physical problems that may be aggravated by exercise, you should inform the group leader in advance so that he can select safe and effective exercises for you. Read more: group fitness.
Sports
This is an official sporting activity that involves holding annual championships. According to the rules and regulations, a team of judges evaluates the performance of men, women, and mixed teams according to the criteria of artistry and technicality.
Sports aerobics includes complex choreographic and gymnastic elements, the implementation of which is taught to future champions from childhood.
Read other articles:
- Ekaterina Usmanova
- Cardio workout at home
- Zumba fitness for weight loss
- Workout
- Pushups
Injury Prevention[edit | edit code]
Source:
Muscle Stretching for All Sports
.
Author
: Kudryavtsev A.
Publishing house.
: Eksmo, 2012.
Aerobics
- this is an excellent workout for the cardiovascular system, but if done incorrectly, it can lead to overload: injuries to the lower back, hips, calves, ankles and feet; sprains, tendonitis, stress fractures. Using ankle weights, dumbbells, or steps can increase the likelihood of injury. The fitness industry, recognizing the risk, has developed low- or no-contact programs. Now you can see aerobics sections where clients do standing chest-deep in water, “water aerobics.”
Look for those sections that practice on a special surface that sags a little under your feet. Working out for hours on a concrete floor every day is a recipe for trouble. Aerobics-specific shoes can give you some support and cushioning and help you maintain proper foot alignment, but the shoes cannot fully compensate for the hardness of the running surface. Carpeting doesn't help. The shock absorption system of the foot itself is amazing, but constant shock will be transferred from the foot up the ankle to the thigh and back. At first, you will feel sore feet and tired legs. But if there is no rest from these constant impacts on the floor, something may become excessively tired, then a sprain will appear, then a fracture.
Protect yourself from injury by preparing for every workout with active isolation stretching. Pay attention to unfamiliar movements that put your body in new positions. Another risk is a collision with subsequent injury. For example, if you take a boot-scoot step on your left leg, and everyone else on your right, you can end up with a very unpleasant pile of scratches and bruises. You can also injure yourself by falling off or stepping off the step platform while performing a move. It's best to take classes according to your level and don't rush to move on to a more difficult level until you feel confident at your current level. Choose an experienced aerobics instructor. Before enrolling in a section, ask the instructor for a certificate and talk to other students. We want you to have fun while being safe in the hands of a qualified and experienced professional!
Aerobic dancing is used as an addition to training, but for some dancers the aerobic program is the basis. If you are one of these dancers, then you need to supplement your training with strength exercises and stretching.
Drink plenty of fluids before and after your workout. Be sure to warm up before and cool down after. Do not skimp on purchasing special shoes for dancing with elements of aerobics. And have fun!
Reviews of those losing weight
Women who decide to get rid of extra pounds through aerobics leave a lot of positive feedback. Many were not only able to get rid of fatty tissue, but also build muscle, giving their body beautiful shapes.
Among the people involved in this sport, there are both very young girls and older women. It is important to note that before starting classes, you need to study the list of contraindications. After all, some of the bad reviews were written by those who did not take these circumstances into account.
A special category of women who write positive comments are pregnant women. After all, among them there are many girls who, before the appearance of their new status, were actively involved in sports. In addition, expectant mothers get to know each other during the classes and continue to be friends after completing the training course.
It should be noted that you can also find negative reviews on the Internet. But to be fair, it is important to understand that most of the women who wrote them admit that they gave up training early.
There are reviews that describe that a woman actually lost extra pounds, and then gained weight again after she stopped doing aerobics. It must be remembered that in this case, the training was most likely excessive, or the diet was disrupted.
Aerobics is a great way to lose weight. At the same time, it is not necessary to spend money on purchasing special equipment or a gym membership. After all, you can practice at home and choose a direction that does not involve the use of additional tools.
Article design: Mila Friedan
