Aerobics

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Step aerobics in a gym Step Aerobics Class at a Gym.JPG
Step aerobics in a gym
A dance aerobics class More than 50 Warrior Division Soldiers, military spouses and children gathered at Camp Casey's Carey Fitness Center for dancing, aerobics and fun 110305-A-UQ765-001.jpg
A dance aerobics class

Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). It is usually performed to music and may be practiced in a group setting led by an instructor (fitness professional). With the goal of preventing illness and promoting physical fitness, practitioners perform various routines. Formal aerobics classes are divided into different levels of intensity and complexity and will have five components: warm-up (5–10 minutes), cardiovascular conditioning (25–30 minutes), muscular strength and conditioning (10–15 minutes), cool-down (5–8 minutes) and stretching and flexibility (5–8 minutes). Aerobics classes may allow participants to select their level of participation according to their fitness level. Many gyms offer different types of aerobic classes. Each class is designed for a certain level of experience and taught by a certified instructor with a specialty area related to their particular class.

Contents

History

A water aerobics class at an Aquatic Centre Aqua Aerobics.JPG
A water aerobics class at an Aquatic Centre

Both the term and the specific exercise method were developed by Dr Kenneth H. Cooper, an exercise physiologist, and Col. Pauline Potts, a physical therapist, both of the United States Air Force. Cooper, an exercise enthusiast, was puzzled about why some people with good muscular strength were prone to perform poorly at activities such as long-distance running, swimming, and bicycling. He began using a bicycle ergometer to measure sustained performance in terms of a person's ability to use oxygen. In 1968, he published Aerobics, which included exercise programs using running, walking, swimming and bicycling. At the time the book was published there was increasing awareness of the need for increased exercise due to widespread weakness and inactivity. Cooper published a mass-market version The New Aerobics in 1979. [1] [2]

Aerobic dancing was invented by Jacki Sorensen in 1969, inspired by Cooper's book. Sorensen began teaching her method and spreading it throughout the U.S. in the hands of hundreds of instructors in the 1970s. At the same time, Judi Missett's Jazzercise was taking off in the form of dance studio franchises in the U.S. [3] Aerobics gained greater popularity, spreading worldwide after the release of Jane Fonda's Workout video in 1982, sparking an industry boom. [4]

Step aerobics

Step aerobics is a form of aerobic exercise that uses a low elevated platform, the step, of height tailored to individual needs by inserting risers. Step aerobics classes are offered at many gyms.

Step aerobics was developed independently by a few American exercise instructors working separately in the mid-1980s, [5] especially Gin Miller and Connie Collins Williams in Atlanta, and Cathe Friedrich in New Jersey. Shoe manufacturer Reebok popularized the exercise method, selling a plastic step unit starting in 1990.

Aerobics using dumbbells Dumbell aerobics.jpg
Aerobics using dumbbells

Step aerobics can also be involved in dancing games, such as Dance Dance Revolution , In the Groove and Wii Fit .

Moves and techniques

Often moves are referred to as Reebok step moves. [6]

The "basic" step involves raising one foot onto the step, then the other so that they are both on the step, then stepping the first foot back, followed by the second. A "right basic" would involve stepping right foot up, then the left, then returning to the floor alternating right then left.

Some instructors switch immediately between different moves, for example between a right basic and a left basic without any intervening moves, effectively "tapping" the foot without shifting weight; tap-free or smooth stepping alternates the feet without "taps"

A step with two risers The step.jpg
A step with two risers

Common moves include:

Choreography

Many instructors will prepare a set of moves that will be executed together to form the choreography of the class. Usually, the choreography will be timed to 32 beats in a set, ideally switching legs so that the set can be repeated in a mirrored fashion. A set may consist of many different moves and the different moves may have different durations. For example, a basic step as described above takes 4 beats (for the 4 steps the person takes). Similarly, the "knee up" move also takes 4 beats. Another common move, the repeater knee, is an 8-beat move.

Classes vary in the level of choreography. Basic level classes will tend to have a series of relatively basic moves strung together into a sequence. More advanced classes incorporate dance elements such as turns, mambos, and stomps. These elements are put together into 2–3 routines in each class. One learns the routines during the class and then all are performed at the end of the class. Regardless of the complexity of the choreography, most instructors offer various options for different levels of intensity/dance ability while teaching the routines.

Aerobic dances

An aerobics class Exercices d'aerobic.jpg
An aerobics class

Aerobic dances are musical fitness routines in which an instructor choreographs several short dance combinations and teaches them to a class. This is usually achieved by teaching the class one to two movements at a time and repeating the movements until the class is able to join the whole choreography together. Popular music is used throughout the class. This is sometimes followed by a strength section which uses body weight exercises to strengthen muscles and a stretch routine to cool down and improve flexibility. Classes are usually 30–60 minutes in length and may include the use of equipment such as a barbell, aerobic step, or small weights. [7]

In freestyle aerobics, the instructor choreographs the routine and adjusts it to the needs and wants of her/his class. There is often no difference between base movements in freestyle and pre-choreographed programs.

It is practiced to improve cardio and strength.

Aerobic gymnastics

A sport aerobics team Figuraaerobic.jpg
A sport aerobics team

Aerobic gymnastics, also known as sport aerobics and competitive aerobics, may combine complicated choreography, rhythmic and acrobatic gymnastics with elements of aerobics. [8] Performance is divided into categories by age, sex and groups (individual, mixed pairs and trios) and are judged on the following elements: dynamic and static strength, jumps and leaps, kicks, balance and flexibility. Ten exercises are mandatory: four consecutive high leg kicks, patterns. A maximum of ten elements from following families are allowed: push-ups, supports and balances, kicks and splits, jumps and leaps. Elements of tumbling such as handsprings, handstands, back flips, and aerial somersaults are prohibited. Scoring is by judging of artistic quality, creativity, execution, and difficulty of routines. Sport aerobics has state, national, and international competitions, but is not an Olympic sport.

See also

Related Research Articles

<span class="mw-page-title-main">Gymnastics</span> Sport requiring strength and flexibility

Gymnastics is a type of sport that includes physical exercises requiring balance, strength, flexibility, agility, coordination, artistry and endurance. The movements involved in gymnastics contribute to the development of the arms, legs, shoulders, back, chest, and abdominal muscle groups. Gymnastics evolved from exercises used by the ancient Greeks that included skills for mounting and dismounting a horse, and from circus performance skills.

<span class="mw-page-title-main">Aerobic exercise</span> Low to high intensity physical exercise

Aerobic exercise, also known as cardio, is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, involving, or requiring oxygen", and refers to the use of oxygen to meet energy demands during exercise via aerobic metabolism adequately. Aerobic exercise is performed by repeating sequences of light-to-moderate intensity activities for extended periods of time. Examples of cardiovascular or aerobic exercise are medium- to long-distance running or jogging, swimming, cycling, stair climbing and walking.

<span class="mw-page-title-main">Step aerobics</span> Form of aerobic exercise

Step aerobics, also known as bench aerobics and step training, is a form of aerobic exercise that involves stepping on and off a small platform.

Aerobic conditioning is the use of continuous, rhythmic movement of large muscle groups to strengthen the heart and lungs, as well as changes to the skeletal muscles. Improvement in aerobic conditioning occurs when athletes expose themselves to an increase in oxygen uptake and metabolism, but to keep this level of aerobic conditioning, the athletes must keep or progressively increase their training to increase their aerobic conditioning.

<span class="mw-page-title-main">Jazzercise</span> US multinational dance fitness center chain

Jazzercise is a fitness franchise company founded by Judi Sheppard Missett in 1969 and headquartered in Carlsbad, California, United States. The franchise's name is a portmanteau of "jazz" and "exercise."

<span class="mw-page-title-main">Exercise equipment</span> Consists of one or more items and is used for applying a sport

Exercise equipment is any apparatus or device used during physical activity to enhance the strength or conditioning effects of that exercise by providing either fixed or adjustable amounts of resistance, or to otherwise enhance the experience or outcome of an exercise routine.

Circuit training is a form of body conditioning that involves endurance training, resistance training, high-intensity aerobics, and exercises performed in a circuit, similar to high-intensity interval training. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all set exercises in the program. When one circuit is completed, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short and often with rapid movement to the next exercise.

<span class="mw-page-title-main">Health club</span> Place which houses exercise equipment for the purpose of physical exercise

A health club is a place that houses exercise equipment for the purpose of physical exercise.

<span class="mw-page-title-main">Acrobatic gymnastics</span> Competitive gymnastic discipline

Acrobatic gymnastics is a competitive discipline of gymnastics where partnerships of gymnasts work together and perform routines consisting of acrobatic skills, dance and tumbling, set to music. There are three types of routines; a 'balance' routine where the focus is on strength, poise and flexibility; a 'dynamic' routine which includes throws, somersaults and catches, and a 'combined' routine which includes elements from both balance and dynamic.

A fitness boot camp is a type of group physical training program that may be conducted by gyms, personal trainers or other organizations. These programs are designed to build strength and fitness through a variety of types of exercise. The activities and format may be loosely modeled on aspects of fitness training used in the military and the trainers themselves may be former military personnel.

This is a general glossary of the terms used in the sport of gymnastics.

<span class="mw-page-title-main">Tae Bo</span> American martial art

Tae Bo is a body fitness system that incorporates martial arts techniques, such as stances, kicks and punches. It became popular in the 1990s. This fitness system was developed by American taekwondo and karate practitioner Billy Blanks. Such programs use the motions of martial arts at a rapid pace designed to promote fitness.

VirtualGym TV was a live broadcasting and on-demand online gym, which provided virtual exercise classes.

<span class="mw-page-title-main">Zumba</span> Exercise program

Zumba is a fitness program that involves cardio and Latin-inspired dance. It was founded by Colombian dancer and choreographer Beto Pérez in 2001. It currently has 200,000 locations, with 15 million people taking classes weekly, and is located in 180 countries. Zumba is a trademark owned by Zumba Fitness, LLC.

BodyAttack is a commercial group-fitness sports inspired cardio workout program including some sports-derived movements, aimed primarily at developing cardiovascular fitness. The program is created and distributed by Les Mills International. There is a release with new music and movements every three months. In the UK, it is offered at around 1,300 health and fitness facilities, approximately one fifth of such facilities in the country. It consists of a standardized class that is either 55, 45 or 30 minutes in length, led by a certified instructor who leads participants through various exercises to a contemporary music soundtrack. Like BodyPump and other Les Mills programs, the movements, exercises and music are standardized for all instructors. The aim is to develop numerous domains of physical fitness, particularly cardiovascular fitness and stamina.

Shimmy is a fitness television series broadcast in Canada on ONE: The Mind and Body Channel that emphasizes the health benefits of belly dance. The twenty-six episode series was designed by and created by Kim Pechet, a belly dance instructor and fitness professional. An original Canadian production, Shimmy premiered October 1, 2007 on ACCESS and CLT in Canada as well as in the United States on Discovery Health and OWN. Shimmy has been broadcast throughout Central and South America, Germany, and India as well as in Canada and the United States.

<span class="mw-page-title-main">Fitness culture</span> Sociocultural phenomenon surrounding exercise and physical fitness

Fitness culture is a sociocultural phenomenon surrounding exercise and physical fitness. It is usually associated with gym culture, as doing physical exercises in locations such as gyms, wellness centres and health clubs is a popular activity. An international survey found that more than 27% of the world's total adult population attends fitness centres, and that 61% of regular exercisers are currently doing "gym-type" activities. Getting and maintaining physical fitness has been shown to benefit individuals' inner and outer health. Fitness culture has been highly promoted through modern technology and social media platforms.

<span class="mw-page-title-main">Barre (exercise)</span> Form of physical exercise

Barre is a form of physical exercise, usually conducted in group classes in gyms or specialty studios. It is distinguished from other group fitness activities by its use of the ballet barre and its incorporation of movements derived from ballet. These classical dance movements and positions are combined with those drawn from yoga and pilates, and other equipment is sometimes used in addition to the barre, such as resistance bands, yoga straps, exercise balls and hand weights. Barre classes typically focus on small, pulsing movements with emphasis on form, alignment and core engagement. Participants hold their bodies still while contracting specific, targeted sets of muscles in isometric exercises. Repetitions tend to be high, range-of-motion small, and weights, when used, light. Barre classes focus on the lower body and core, developing strength and flexibility from the ankles up though the calves, knees, thighs, glutes and abdominals. Holding muscles in contraction for extended periods frequently leads to them shaking as they fatigue. This is particularly true of thighs, as the quadriceps tire.

<span class="mw-page-title-main">20th century women's fitness culture</span>

The 20th century saw multiple trends and changes in women's fitness culture.

<span class="mw-page-title-main">Jacki Sorensen</span> Originator of aerobic dancing

Jacki Sorensen is the American originator of aerobic dancing, popularly known as aerobics. Inspired by Dr. Kenneth H. Cooper's 1968 book on aerobic exercise, she created for women an aerobic dance routine to music in 1969 in Puerto Rico, teaching U.S. Air Force wives. She expanded this concept into a teaching method and studio franchise, Aerobic Dancing Inc., that rose to 1,500 locations and 4,000 instructors teaching 170,000 students in 1981 at its peak.

References

  1. ""Father of Aerobics" Kenneth Cooper, MD, MPH to receive Healthy Cup Award from Harvard School of Public Health". News. 2008-04-16. Retrieved 2018-10-08.
  2. "Dr. Kenneth Cooper and How He Became Known as the Father of Aerobics". Club Industry. 2008-09-01. Archived from the original on 2018-10-09. Retrieved 2018-10-08.
  3. Black, Jonathan (2020). Making the American Body: The Remarkable Saga of the Men and Women Whose Feats, Feuds, and Passions Shaped Fitness History. U of Nebraska Press. pp. 111–113. ISBN   9781496209504.
  4. Hendricks, Nancy (2018). Popular Fads and Crazes Through American History. ABC-CLIO. p. 526. ISBN   9781440851834.
  5. "Aerobics | exercise | Britannica". www.britannica.com. Retrieved 2023-01-16.
  6. "Best Butt Aerobic Steppers Reviewed - Garage Gym Builder". Garage Gym Ideas - Ultimate Home Gym Design. 2016-06-14. Retrieved 2019-08-07.
  7. "Freestyle Aerobics | Safe Stretch". www.safe-stretch.info. Retrieved 2019-08-07.
  8. "About Aerobic". Fédération Internationale de Gymnastique. Retrieved 9 June 2014.

Further reading