AEROBICS

Definition
Xxxx active physical exercises done while listening to music, often in class. A system of exercises that
was devised (by Dr. Kenneth H. Cooper) to prevent coronary heart.

HISTORY
 Aerobics is fully new form of exercise.
 Father of aerobics is Dr. Kenneth H. Cooper, a physiologist for San Antonio Air Force Hospital,
Texas.
 Devised to prevent coronary heart disease for astronants.
 Same exercises were soon found useful for general public (especially the obese) as well.
 Cooper wrote a book “Aerobics” that put together all aspects and methods that he founded in 1968.
 Aerobics spread rapidly and its popularity is attributed to the realization among American public
regarding the importance of being fit after WWII most people had sought solace of sedentary life
until aerobics emerged.
 Exercises explained in the book include walking, jogging, bicycling and constructive swimming.
 It became an instant success (a revolution) because it proved to boost almost all fitness.
 Aerobics exercises continuously evolved in two to three decades.
 Dance aerobics, water aerobics, step aerobics are some of the periods.
 Has an estimated one billion followers globally half of whom are in the America alone.

Criticisms
 It is not a complete exercise form and therefore not suitable for combat services and athletes as
Cooper had initially claimed.
 Injuries are bound to occur in the long run. It is in effective, some claim, in reducing obesity.

However,
 The positives far outweigh the negatives and that is why experts helped in promoting aerobics.
 Its effectiveness when combined with other workouts has drawn a huge gathering who wish to
alleviate problems associated with sedentary living.
Today
 Original aerobics of Dr. Cooper may not be in existence.

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 Aerobics has evolved into versions such as Jazzercise, and Cardio Kickboxing that dominate fitness
clubs.
 All these versions are based o n the original practices of aerobic exercise.

EQUIPMENT AND FACILITIES

 Aerobics exercises are the most popular choice of exercises.
 To perform the exercises safely and with better results, it is important to have the right facilities and
equipment.
 These are a great utility especially for people who cannot afford gymnasium.
 The type of equipment depends solely on the aerobic exercise one wishes to engage in; e.g.
a) Step Aerobics
Step machines of multiple settings of step height and number of steps.

b) Water Aerobics
It’s the safest form of aerobics since they don’t exert any stress and strain on muscles and joints.
 Swim caps
 Swim suits
 Swim goggles

c) Cycling
Its more possible for children as opposed to busy adults.
 Cycles/exercise bikes

d) Walking and Jogging

 Treadmills – they allow for jogging and running exercises. They show distance Travelled
and speed (speedometer)
 Always wear comfortable shoes and clothing.
TYPES OF AEROBIC EXERCISES
Aerobic Dance
Definition
It is a delightful type of exercise that integrates exercise and dance movements into routines that are
practiced with music:-
 It helps in maintaining all round fitness e.g. hip hop offers great cardio benefits and its fun too.

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 It includes ballet, jazz and disco
 Aerobic dance classes integrate fat-burning aerobics with development of muscles and stretching
exercises.
 NB no jumping around in low impact aerobics dance; foot is on the ground all the time.
 Its slow and simple to do.

Step aerobics
Definition
A newer version of aerobics where conventional aerobics are done on the floor.
 A series of dance steps such as pony or jazz square are done.
 Its often done in four, two steps taking you in one direction; two more taking you the other
direction.
 It’s an interesting technique of aerobics
 The beats of the music guide you count as you move.

Power Walk
Definition
Essentially is a type of aerobics that involves walking:-
 30-60 minute walk is very benefitcial.
 Recommended for overweight and older people.
 Helps keep babies fit when done by pregnant women

Aquerobics/Water Aerobics
Definition
It is a type of aerobics where exercises are done in water.
 Instructor stands on pool deck to demonstrate – others are chest deep in water.
 Done to rhythmic music
 Weights can be included
 Runs for 45 -60 minutes
 Good for beginners
 Is relatively safe because water buoyancy has a cushioning effect therefore buffers weight and
minimizes injuries.
 Tains every muscle in the body-tones the physique and strips about 500-700 calories.
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 Builds cardio an muscular endurance
 Gives inner body strength
 Good for people with injuries, arthritis, osteoporosis, heart problems, back bone and surgery
patients. For old people, it gives a chance to eliminate loneliness and form new friendships on top
of the above health benefits.
 It’s relaxing and de-stressing.
 Above all, aquaerobics is enjoyable and entertaining.

TAE BO
Definition
- It is a high intensity aerobic work out which helps to increase cardiovascular fitness, strength,
muscular endurance and flexibility.
- It contains kick-boxing programmes that never restrict freedom of movement.
- It is an explosive powerful and uplifting type of aerobic exercise
 It is considered to be the latest greatest aerobic work out system
 Father of tae bo is Billy Blanks
 There are levels depending on your fitness level
- Beginner level for those just starting exercises, the overweight or those who have not exercised for 6
months or more.
- Intermediate level for fairly active people in dance of some type or regular exercise.
- Advanced level for those active in sport
 Helps in cardio and muscle toning
 Its full speed action is meant to blast calories.
 Not recommended for pregnant women can lead to wrong impact and lead to abortions.

PARTS OF AN AEROBIC SESSION

Classes are generally one hour long
a) Warm up – 10 minutes
 Limbering type of exercises are done to provide once body temperature increase.
 Warm muscles to prevent them from injury – when warm, muscles are elastic.
 For the lower body, warm for another five minutes.

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b) Aerobic segment-approx 25 minutes
 Increase gradually with intensity and complexity
 All moves to be less than full range until full wam up is achieved.
 Check heart rate halfway through this – as you break for water take the pulse rate
 Adjust class according to heart rate results

c) Cooldown – 5 minutes
 Heart rate should be less than 120bpm – if more advise the person to walk and slowly match
round the room.
 Floor work should begin and run/last for 10 mins
 Final stretch 5 minutes
 Adjust time according to your class needs e.g. you can reduce aerobic session to 20 mins, final
stretch etc.

INSTRUCTIONAL CONSIDERATIONS
Regardless of the type of aerobics;
 All are teacher-led and are designed to work on all the various components of fitness.
 Be qualified in order to select the correct type of exercise to help build fitness and exercise safely to
your class/clients
 Supervision should be on one to one basis.
 Anybody can have a fitness programme (designed by a qualified instructor).
 Don’t try to carry on with the exercise if injury occurs – check out injury and advise to rest to
facilitate healing
 Rib sprains need appropriate diagnosis and treatment

SAFETY PRECAUTIONS
 If you haven’t taken any physical exercise for long, have a medical condition check with your GP
before starting on aerobics class.
 Beginners to start at a class suitable for their level of fitness and ability.
 Use a properly qualified instructor.
 Wear correct attire; loose clothes worn in layers so that you remove items as you work harder.
 Use correct footwear – padded heal collar, flexible sole at bal of foot, not worn off on one side
(heal)
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 Don’t do any aerobics on your own without proper exercises may be wongly done and unsafe
leading to injury.
 Check equipments to ensure they are not defenctive and are safe to use.
 Don’t train on slippery uneven surface.
 Wam up and stretch properly before starting your class.
 Eat regularly throughout the day to improve strength and stamina.
 Drink lots of water before exercising and on hand during the exercise to replace lost fluid.
 Don’t train if you feel physically tired or pain in muscles because this increases risk of injuries like
sprains and muscle pulls.

Synergy 3 Training
Teaching Points : Aerobic Exercises
Posture  Stand tall
 Feet Hip width apart
 Knees slightly bent
 Pull abdominals in
 Maintain natural spine alignment
 Raise shoulders up, draw back and down
 Look directly forwards
 Keep head relaxed
Marching  Feet hip width apart
 Postue upright
 Knees slightly bent
 Pull abdominals in
 Shoulders and arms relaxed
 Gently march and alternatively sway arms forwards and
backwards
 Keep one foot in contact with floor at all times
 Do not stamp the fee
 Land through the ball of the foot
 Swing arms with more vigour and lift knees higher to
progress
Grapevine  Feet hip width apart
 Posture upright
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  Knees slightly bent
 Pull abdominals in
 Shoulders and arms relaxed
 With right foot step to the side again and bring left foot so
that both feet are together
 Repeat above pattern leading with the left leg
 Ensure knee of leading leg is slightly bent.
Knee Lifts  Feet hip width apart
 Knees slightly bent
 Pull abdominals in
 Shoulders and arms relaxed
 Lift alternate knees to hip height
 Keep back straight
 Reach forwards and backwards with both arms at shoulder
height.
Squats  Feet hip width to shoulder width apart
 Feet should be pointing toward or slightly turned outwards
 Bend at the knees and hips
 Lower till thighs are approx parallel to floor
 Keep back straight throughout
 Pull abdominals in
 Ensure knees travel in line with toes
 Extend at knees and hips to upright position

Synergy Training
Teaching Points : Aerobic Exercises
Jumping Jacks  Feet hip width apart
 Knees slightly bent
 Pull abdominals in
 Shoulders and arms relaxed
 Keep back neutral throughout; jump up to land with feet
astride and arms raised to the sides at shoulder height
 Land on bent knees
 Bring heels to the floor
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  Ensure knees follow line of feet on landing
 Jump to return to the start position
Lunges  Feet hip width apart
 Knees slightly bent throughout
 Pull abdominals in
 Shoulders and arms relaxed
 Step forward with right leg
 Bend both knees making sure they make a 90 degree angle as
the body is lowered.
 Do not lean forward
 Keep feet hip width apart for stability
 Look forwards
 Do not let rear knee to hit floor
 Drive back off the lead leg and change lead leg
Step Together  Feet hip width apart
 Knees slightly bent throughout
 Pull abdominals in
 Shoulders and arms relaxed
 With right foot step to the side again and bring left foot next
to the instep
Hamstring Curls  Feet slightly wider than hip width apart
 Knees slightly bent
 Pull abodominals in
 Shoulders and arms relaxed
 Alternatively bend the knees and curl the heels towards the
backside
 Concentrate on bending the knees through the middle of
movement
Push backs  Feet hip width apart
 Knees slightly bent
 Pull abdominals in
 Shoulders and arms relaxed

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 Push right foot backwards and tap the toe on the floor
 As you extend the leg behind raise the arms to shoulder
height
 Bring both arms and legs back to the starting position
 Avoid over extending the leg
 Keep supporting leg slightly bent
 Lean slightly forwards
 Avoid arching back