Aerobics refers to a form of physical exercise that combines rhythmic aerobic movements with music to improve cardiovascular fitness, flexibility, and overall health. It typically involves continuous, rhythmic movements performed at a moderate to high intensity, aiming to elevate the heart rate and increase oxygen consumption.
Types of aerobics and their characteristics
There is no generally accepted work on the topic “types of aerobics and their classification”. Globally, aerobics is differentiated into high and low intensity classes. High intensity is a pulse of 60% of the maximum heart rate and the presence of jumps in the program. Although the latter is not the rule. Cycling and trekking eliminate shock loads, but “twist” your heart rate to the maximum. Low intensity is 50-60% of maximum heart rate. High intensity activity is:
- Step, except for beginners classes.
- All types of fitboxing, kickboxing and pilox.
- Zumba.
- Lessons on trampolines.
- Kangoo jumps.
- Hip-hop and jazz-funk.
- Break.
- Speed running, sprint.
- Group functional training lessons.
- Short interval training combining strength exercises and jumping.
.Low-intensity yoga includes almost all types of fitness yoga, except for power yoga and options in a heated room, Pilates, non-impact aerobics with choreographic combinations (aerodance, aerobix), all types of fitness ballet, walking on a treadmill and on the street. Swimming can be either high-intensity or low-intensity — it depends on the skill of the swimmer and the speed of his movement. A short cheat sheet to choose from:
- There should be no contraindications. Obesity from the first degree, diseases of the joints, spine, heart — definitely low-intensity types.
- You must like the lesson. No violence, no one will learn ligaments and suffer for hours if it’s just unpleasant.
- You need to exercise no more than 2.5-3 hours a week, otherwise you will have to significantly increase your calorie and nutrient intake in order to recover.
Please note: the main characteristics of an aerobic lesson are the presence or absence of jumping and the client’s heart rate. Whether there are dance routines or not, what kind of music is used, whether strength exercises with small equipment are introduced or not are not so important.
What types of health aerobics?
All types of aerobic classes are designed as health-improving ones. But there is also a competitive discipline — sports aerobics (more about it below). Teams compete in it and quite complex jumping and acrobatic elements are used.
The term “health aerobics” means regular aerobic fitness. The general recommendation is to attend classes 2-3 times a week, do not overtrain, and monitor your heart rate. The main types are in any club:
- Step is steps, jumps and dance sequences on special platforms. Students repeat after the instructor. At the end of the lesson there may be a small power section on “problem areas” — hips, buttocks, abs or arms.
- Fitbox is an imitation of boxing and kickboxing punches on a punching bag. Gloves and punching bags that are softer than in martial arts are used. There are also “dance” sequences — moves, steps, sometimes moving around the hall.
- Interval lessons — may include alternating strength training and jumping, as well as a minute under power load and two minutes of light steps. There are no standards; the instructor builds the load independently.
- Tai-bo is a lesson with punches and kicks in the air, without punching bags.
- GRIT – functional training with burpees, dumbbell swings, combined strength exercises.
- Circuit training — usually squats, lunges, push-ups and various arm and back exercises with small equipment. In terms of metabolic activity, they are not comparable to strength ones. They include only the aerobic mode of work in the body.
- Zumba — dancing to Latin, pop and even elements of hip-hop. Designed to target problem areas, burn calories and keep you from getting bored. The instructor does not come up with the movements himself, but is trained according to a certain centralized program.
- Funk and jazz-funk are two trends from the late 90s of the last century that have become popular these days, thanks to the fashion for that era and the corresponding music. They are dances very similar in style to hip-hop.
Separately, Pilates and yoga can be distinguished. Their fans will never admit that this is also aerobics, but they work “slow” muscle fibers and require an influx of oxygen.
What is applied aerobics?
Applied aerobics refers to activities that are used as an element of training in various sports and as an element of various shows and productions. For example, if a person is engaged in fitness in the gym with the goal of building muscles, aerobic exercise on a treadmill or dancing on Zumba will be useful for him.
Important: a simple diagram will help you choose the type of applied aerobics. If the main load is strength, aerobics should be less intense and, if possible, without hitting the punching bag with your hands and feet. If the goal is to lose weight, there may be a shift towards “aerobic-strength” exercise such as group lessons. In this case, you can include more intensive lessons. Rules for choosing classes:
- If the goal is weight loss, strength training is done in 12 working approaches for each muscle group and a person does a split 3-4 times a week, applied aerobics can be belly dancing, Zumba, a version of cycling, trekking with a medium load, or step for beginners.
- If, when losing weight, strength training is performed in a circular or functional style, it is better to avoid aerobics in groups. Your choice is a treadmill, exercise bike or elliptical with a heart rate of no more than 70% of the maximum.
- If a person does not work out in the gym and does not plan to do so, but wants to lose weight, the choice is almost free, 3-4 hours a week in the aerobic gym with a load of medium to high intensity.
- If the goal is to gain muscle mass and shape your figure, the most effective aerobics is low-intensity walking 2-3 times a week for 30 minutes. It will slightly increase calorie consumption, strengthen the cardiovascular system and improve recovery after strength training.
Important: aerobics is not “for weight loss.” It improves health and increases calorie expenditure. But whether a person will lose weight or not depends on his eating style and the number of calories consumed.
What is sports aerobics?
It is a competitive discipline in some countries. Titles are awarded and competitions are held. There are sports aerobics sections in large cities, at sports schools and universities. Athletes compete in performing a set of exercises, which may consist of:
- longitudinal and transverse twines;
- various jumps;
- falls from the rack and exercises on the floor.
It is an artistic discipline, like rhythmic gymnastics. Technique, physical aspects and aesthetics are assessed comprehensively. The teams are formed by the athletes themselves or their coaches. There is no standard. Judges use a special point scale to identify winners.
There are age groups, adult participants compete in one — over 18 years old. In addition, competitions are held in divisions:
- individual;
- in pairs;
- in triplets;
- in groups.
This sport is not the most popular, teams often live on enthusiasm, but sports aerobics classes develop strength, flexibility, endurance and build a beautiful athletic figure.
Who is contraindicated for aerobics?
While aerobics can be beneficial for many people, there are certain individuals who may be contraindicated for participating in aerobic exercise or who should consult with a healthcare professional before starting an aerobic program. These may include:
- Individuals with pre-existing health conditions. People with certain health conditions, such as heart disease, high blood pressure, respiratory issues, diabetes, or musculoskeletal problems, may need to consult with their healthcare provider before starting an aerobic exercise program. In some cases, modifications or specific recommendations may be necessary to ensure safety during exercise.
- Pregnant women. Pregnant women should consult with their healthcare provider before starting or continuing an aerobic exercise program. While many pregnant women can safely engage in aerobic activities, modifications may be needed to accommodate changes in balance, joint laxity, and energy levels during pregnancy.
- Individuals with joint or mobility issues. Those with joint pain, arthritis, or mobility issues should approach aerobic exercise cautiously and may need to choose low-impact activities or modify movements to avoid exacerbating their condition.
- People recovering from Injury or surgery. Individuals who are recovering from recent surgery or injury should consult with their healthcare provider before engaging in aerobic exercise. Depending on the nature of the injury or surgery, modifications or restrictions may be necessary to facilitate safe recovery.
- Older adults. While many older adults can safely participate in aerobic exercise, those who are new to exercise or have underlying health conditions should consult with their healthcare provider before starting a new exercise program. Modifications or adjustments may be necessary to accommodate age-related changes in flexibility, balance, and cardiovascular health.
- Individuals with severe obesity. While aerobic exercise can be an important component of weight management, individuals with severe obesity may need to start with low-impact activities and gradually increase intensity as fitness levels improve. Consulting with a healthcare provider or exercise professional can help determine the most appropriate approach.
- People with certain medications or medical treatments. Certain medications or medical treatments may affect an individual’s ability to engage in aerobic exercise safely. It’s essential to consult with a healthcare provider to understand any potential risks or considerations related to specific medications or treatments.
Ultimately, anyone considering starting an aerobic exercise program should consult with their healthcare provider, especially if they have any underlying health conditions or concerns. A healthcare professional can provide personalized guidance and recommendations based on an individual’s medical history, fitness level, and goals, ensuring a safe and effective exercise experience.