Broadly speaking, aerobic exercise requires you to work out your large muscle groups.If you raise your breathing and heart rates, you can increase oxygen flow to your muscles and remove carbon dioxide and lactic acid from them.Lower blood pressure and cholesterol, improved lung function, a lower resting heart rate, and improved cardiovascular health are some of the benefits of regular aerobic exercise.While this can be accomplished through jogging or playing basketball, we're talking about a specific type of exercise that often incorporates music and dance-like motions to make aerobic exercise fun, keeping you coming back for more.
Step 1: What type of aerobics do you want?
Finding a program that appeals to you is more important than putting together your own workout.There are a lot of factors to consider when joining an aerobic class.Gym or home?Do you prefer to work out at a gym or at home with a DVD player?There is a type of aerobic genre.Aerobics for senior citizens, men, pregnant women, and so on are some of the types of workouts.Hip hop dance, martial arts, boot camp, Latin salsa, and more are themes.An instructor.If a class is not a good match for you, it can ruin the experience.Different aerobics instructors have different demeanors.High versus low impact.Below is a longer explanation of the pros and cons.Your level of fitness.Maybe a very energetic program is for you if you are in great shape.If you are just starting out, you need a more advanced program.
Step 2: To meet exercise recommendations, set aside time.
Unless you exercise regularly, you won't see a change in your body unless you lose weight.According to the U.S. Department of Health and Human Services, adults should get at least 2.5 hours of moderate aerobic exercise or 75 minutes of high-impact aerobics per week.One hour-long aerobics class per week isn't enough to meet professional standards for a healthy lifestyle.To reach your exercise goals, set aside time throughout the week.If you take a day off here and there, you can elevate your heart rate for half an hour every day.If you want to lose weight, you should increase the amount of time you dedicate to exercise, as these recommendations are a minimum guideline for healthy living.
Step 3: Prepare a plan.
Regardless of what type of aerobics you're doing, you want to make sure you work out your entire body in a thoughtful manner.Aerobic exercise is one of the five recommended elements of physical activity, but it's just one piece of an overall picture.Incorporating steps and tools into your workout plan can help you achieve the recommended balance.You want to keep your heart rate high.aerobics instructors want you to march in between steps rather than taking a break.You aren't working out hard if you can speak easily.Adding ankle weights will build leg muscle, while holding hand weights while doing aerobics will help build muscles in the arm.Incorporating moves that target the muscles in your abdomen is core strength.Adding hand weights will result in a better core workout.Aerobics requires you to shift your weight from one foot to the other.When doing these steps, focus on the transfer of weight and the balance of your body.The ski jumps are a good place to focus on balance.When stretching, commit all the way to the stretch.Windmills are an example of an exercise where you may not be able to reach your feet at first due to poor flexibility.Over time, your flexibility will increase with some attention and practice.
Step 4: Wear clothes that allow you to move.
Don't wear clothes that will keep you from moving your arms and legs, aerobics will lead you through a wide range of motion.You'll sweat a lot, so wear clothes that won't make you overheated, athletic shorts and a t-shirt will work just fine.You should wear shoes that are designed for exercise, not flats or work shoes.
Step 5: There is a large clear area.
While doing your aerobics routine, you'll be swinging your arms, kicking your legs, and moving around.You don't want to knock things over, so pull tables and chairs into a corner, clearing a large space where you can move freely without having to worry about breaking something or hurting yourself.
Step 6: It's a good idea to make a workout list.
There is a correlation between a good workout playlist and increased workout efficiency.The main point of aerobics is to raise your heart rate, so choose music that has a fast rhythm, and you'll have to work hard to keep up.Pick songs that you like.The better your workout is, the more you enjoy the music.You will be less likely to stop working out after a couple of sessions if you enjoy the workout because of the music.
Step 7: Dynamic stretches are done.
Dynamic stretches are movements that go through a full range of motion as opposed to static stretches that are held for twenty or thirty seconds.Dynamic stretches can be used to warm up.It's possible to increase the range of motion in your shoulders with arm circles.Make small circles with them for ten seconds before reversing the direction of the circle.Bring your arms above your head by raising them in front of you.Bring them down as far back as you can.Move them back to the starting position.Do hip and knee bends.As you bring it up towards your chest, bend your knee.It should be straightened back out again.Continue with the other leg.
Step 8: It's a good idea to keep a water bottle with you.
Your body will begin toDehydration as you sweat during your workout.If you don't replenish your body with water during your workout, you can overexert and hurt yourself, so keep water nearby and drink whenever you need to.
Step 9: Understand why you choose low-impact aerobics.
Aerobics avoid movements that put a lot of pressure on joints, such as jumping, running in place, and the like.It is recommended for seniors, pregnant women, and overweight people to do low-impact aerobics.Unless you have a doctor's approval, you shouldn't attempt high-impact aerobics unless you fall into one of those categories.Low-impact aerobics is a great way to get your body used to a range of motions before you start pushing yourself.People with issues are not the only ones who enjoy low-impact aerobics.Less impact workouts are just as effective as high impact ones.Some low-impact aerobics are not appropriate for everyone.It isn't risk-free.A very overweight or out of shape person may get injured if he or she exercises too much.Improper form or incorrect movement patterns can cause injury.You can cycle through many different motions.It doesn't matter what order you go in, but stay in each motion for at least one or two minutes before moving on to the next.Repeatedly, you should repeat the same motions.Return to more basic movements, such as stepping back and forth, if you are having difficulty with a more advanced move.Go back to the harder motions once your muscles stop burning.
Step 10: It's in place to warm up in March.
Don't start your workout until you've warmed up.Warming up by increasing blood flow throughout your body will reduce the risk of muscle stress.The music should be fast to get your heart rate up, but you should use the rhythm of the music to guide your steps.You can either hang your arms at your sides or swing them in a controlled motion to work out your arm muscles.Lift your knees to cause your legs to burn.Simply shuffling in place won't make you sweat.You should warm up your body for at least two minutes by doing this.Get into the music!If you feel like it, clap your hands.You'll be more likely to continue exercising if you're having fun.
Step 11: Travel in two different directions.
On the fourth count, clap your hands and walk forward three steps, swinging your arms at your sides.You end up where you started if you repeat this motion backwards.Changing which leg you are with is important.If you want to move on to a new movement, repeat the motion for as long as you'd like.
Step 12: Do heel digs.
Staying in place, extend each leg forward and tap the foot against the ground, alternating legs to the beat of the music.When you draw a foot back, raise your hands to shoulder or chest level and extend your arms downward.To make sure that you're engaging your muscles instead of letting gravity do all the work for you, keep your motions controlled and deliberate.
Step 13: Step-touches.
Don't lose your balance, take a wide, but comfortable step to the right.Go to your right foot and touch the ground with your left foot.If you want to touch your right foot to the ground, move your left foot back out to your original position.You can combine this with any number of arm movements.A shoulder roll is when you pull one shoulder forward and then roll it up and back.If you want to work out your shoulder and back muscles, alternate your shoulders to the beat of the music.
Step 14: Do duck walks.
Stand with your feet together.Take small steps forward when you lower your body into a squat.For thirty to sixty seconds, walk forward.The burn in your thighs increases.There is a way to pump your arms at your sides.Keeping a straight back is important to prevent back pain.
Step 15: The grapevines do.
Take a comfortably wide step to the left, but when you bring your right foot over to meet it, cross yourright foot behind and past your left foot, so that you can stand comfortably for a beat.The process should be repeated to the right side.If you want to increase your activity rate, kick your leg out to the front on the last beat.Begin the movement to the left with your arms down, and slowly lift them out to your sides and up over your head in a deliberate, wide motion.Bring your arms down as you move to the right.
Step 16: Place your hands on your hips and perform bicep curls.
Lift your left foot behind you and bend at the knee as you take a wide step to the right.If you want to bend your heel back toward your bottom, don't swing your entire leg.If you want to repeat the motion on the left side, bring your foot back down.When you return your foot to the ground, you can push your arms forward and pull them back into your chest.While keeping your elbow pointed out to the side, you can do bow-and-arrows with your arms.You can match your feet movement with alternate sides.The motion should look similar to a bow and arrow.If you want to increase the muscle exertion, you can double or triple the curls you do on each side before moving on to the other leg.The workout is a little more difficult because you don't get to relax immediately.
Step 17: You can find a low impact aerobics class.
You should be able to find a class that works for you because there are many styles of low impact aerobic exercise.If you're looking for a class that doesn't involve a lot of jumping and bouncing, check out the low impact step aerobics class.Power yoga was invented in the United States and is a more athletic form of yoga.Make sure to look for a beginner's class because it is a rigorous exercise that will increase your heart rate without stressing your joints.Water aerobics: these classes take place in a pool, and are often set to workout music chosen by the class's instructor.The water's natural buoyancy protects your joints, but also provides greater resistance to your movements, resulting in a safe and vigorous workout.
Step 18: If you are in shape and have healthy joints, do high impact aerobics.
When healthy bodies engage in activities that exert force on the joints, it can help build and strengthen bone, and of course, more strenuous exercise raises the heart rate more.If you have joint or bone pain, do not attempt high impact aerobics.If you think you're in good enough shape to jump right into high impact aerobics, this is a great way to get your heart rate pumping harder and strengthen your muscles.Similar to low impact aerobics, you will create your own combinations and routines from a range of steps, all performed to high-paced music.
Step 19: Warm up
Warm up by marching in place.This is to prepare your body for physical activity.With a full range of motion, perform dynamic movements.Do arm, shoulder, leg, ankle and wrist circles.The range of motion can be increased by doing knee, neck and back bends.For about two minutes, March is in place.
Step 20: scissor steps
This motion requires you to move your legs back and forth in a scissoring motion.You can keep your hands on your hips or swing them in a controlled motion at your sides, as you normally would during walking or running, but with a more exaggerated range.From a standing position, move your left foot forward and your right foot back.You have to switch the position of your feet.You should change your foot position every time you listen to a song.It's important to center your balance.If you feel like you're going to fall, put your arms out to the side.
Step 21: It's a good idea to do windmills.
If you're not careful, you can lose your balance if you don't keep your feet on the ground.Begin by laying your feet on the ground.Make sure your arms stay parallel to the ground by extending them out directly to your sides.Keeping your arms straight through the elbow, reach your right arm down to touch the instep of your left shoe.Do not bend your knees.Your left arm should swing behind your body as you look to the left.On the other side, touch your left hand to your right shoe.Keep your body in shape.It's a good idea to make your back straight so that it doesn't get rounded.
Step 22: Place it in place.
Allow your arms to swing at your side in a jogging motion.Bring your knees up if you want to make this motion more difficult.If you want to keep your heart rate up, alternate between normal jogging and high- knee jogging.
Step 23: Ski jumps are done.
Begin in a position like you do when you're skiing, with your knees bent, your torso leaned forward slightly, and your hands tucked into your chest.If you want to land with both feet at the same time, jump up from your bending position and land on the right side.Put your weight over your heels and sink into your bent stance again.The jumping movement shouldn't be forward or back.Bring your hands up to the sides of your head as you extend into the jump, then bring them down to your sides when you land, keeping your elbow bent.Jump from left to right.If you want to increase the level of difficulty, place an object next to you.You will get a better workout by increasing the required height of the jump.
Step 24: The movements of basic steps can be repeated.
You have to repeat each motion three times before you switch sides.Since you don't get a chance to rest that side of your body immediately after a movement, your muscles burn more quickly.
Step 25: A high impact aerobics class is available.
You should be able to find a high impact aerobic exercise that suits you.One example of a class to keep an eye out for is step aerobics Zumba, a dance exercise that incorporates Latin and world music, as well as a demanding exercise program that cycles you through a wide variety of exercises and styles.Call your local gym and inquire about their high impact aerobic classes.