All areas of fitness. Types of fitness The main groups of areas of recreational aerobics

04.08.202327.05.2017

Aerobics is popular due to its accessibility, simplicity, it is not tied to any specific rigid training program. You can always change the content of the training, the main thing - mood, condition, well-being.

For most people, aerobics is still associated with morning TV or radio shows, in which young women and men perform intricate steps to an incendiary melody.

Indeed, one of the most popular types of aerobics involves performing special physical exercises to music. However, this concept of "aerobic training" includes other activities, which in general can be characterized as training of the respiratory and cardiovascular systems. The term "aerobics" itself means gymnastics to increase aerobic activity, that is, its ability to absorb oxygen, deliver it to tissues and spend it on the needs of the body as much as possible.

The basis of any aerobics lesson is a variety of exercises performed in walking, running, jumping, as well as strength and flexibility exercises performed from different starting positions.

The main efforts during aerobics fall on the large muscles of the body: it is in them that the largest amount of oxygen accumulates. The choice of load must be agreed with the coach. There are three main training intensity modes low, medium and high (we will talk about them a little later). They are calculated relative to the maximum possible heart rate. This indicator can be obtained by subtracting your age in years from 220. With a minimum load, the pulse should not be more than 60% higher than the limit level, with an average by 70%, and a high by 85%. There are other criteria for assessing the intensity of the load. Usually, after meeting you, the trainer recommends one or another amount of physical exercises, reducing the risk of injury to zero.

Weight loss is not the main goal of aerobics, but a side effect of a healing nature. Note that even in combination with an individually selected diet, losing extra pounds is not as easy as your imagination usually draws. To bring the body into an "aerobic" order and lose weight, you will have to exercise 2 3 times a week for 1.5-2 hours, and only after 6-12 months will a tangible result be noticeable. As for well-being and good mood, then, of course, according to these criteria, the merits of aerobics can be recognized much earlier.

You can choose any of the existing types of aerobics (and there are more than forty of them and new ones are constantly appearing), you can combine movements of different types. If necessary, the instructor will help you choose a set of exercises individually. There are practically no contraindications for aerobics, any exercise can be replaced if your health condition requires it.

Currently, fitness clubs offer the following types of aerobics: dance (the most famous), step, tai-bo, slide, fit-ball, etc. Let's talk about them in more detail.

The main directions of aerobics

Dance Aerobics the simplest kind. It heals, strengthens muscles (especially the lower body), stimulates the cardiovascular system, improves coordination and posture. If you feel that you need to lose a few kilograms, improve coordination of movements, raise the overall tone of the body, this is exactly what you need.

Dance aerobics classes are interesting and emotional. The program is built on the same principle as basic aerobics, but has a pronounced style and character. The clubs conduct training using various dance styles: Latina, Hip-Hop, Funk, Sity gam, Street dance and others. Choosing a program for classes, the instructor focuses on the level of preparation of the group and your personal wishes.

Step Aerobics a special complex designed to prevent and treat osteoporosis and arthritis, strengthen muscles and recover from knee injuries. This type of aerobics will successfully replace the rehabilitation complex.

Step aerobics classes are carried out using a special step platform, which significantly increases the load. Beginners most often begin to comprehend the basics of step on the floor, practicing the basic movements, and only then stand on the platform.

Aqua aerobics(water aerobics) like all water sports, aqua aerobics harmoniously affects all organs and is simply indispensable as a recovery set of exercises after injuries, since it has no contraindications. It improves the functioning of the joints, stretches the ligaments. During water aerobics, a lot of calories are burned, which is a clear advantage for those who want to lose weight.

slide aerobics(sliding) is most suitable for women who want to lose weight. This complex strengthens all muscle groups. The training consists of sliding along a special track of about 1.5 m and in special shoes. Despite the apparent simplicity, the load factor of this area of aerobics is quite high (especially if you connect the movements with your hands).

Pump aerobics a set of exercises designed specifically for body shaping. Strengthens muscles and ligaments.

Ki-Bo Aerobics a more complex type of aerobics, including strength exercises and coordination exercises, is good for weight loss. This complex is a mixture of aerobics and martial arts.

Jazz Aerobics perhaps the most peculiar and complex type of aerobics. This program is intended for trained people: those who have a choreographic or sports training, were engaged in basic and dance aerobics. Preserving all the features of sports and health-improving gymnastics, the technique of jazz dance movement, the type of steps, jumps and rotations are studied during the training. The main part of the program uses elements of classical, Afro-Negro and modern jazz. As a result of classes, you will not only lose weight and learn how to move beautifully, but also get real pleasure!

Fit-ball(classes with the ball) one of the types of aerobics with special equipment. All exercises are performed on a fit-ball (the ball can have a different size). During the workout, you will burn a lot of calories, recharge your batteries, strengthen the muscles of the abs, buttocks, arms, legs and back.

You can also practice fit-ball at home by buying a ball for this purpose (fit-ball balls are sold in sports stores).

Spinning These are group classes on stationary exercise bikes to music. You pedal the simulator at the instructor's command, then accelerating, then slowing down. Spinning is suitable for women seeking increased physical activity.

Tai bo is a high-intensity fitness program that includes movements from disciplines such as boxing, karate and taekwondo, mixed with aerobic steps and complemented by classic strength exercises.

Tai Bo training is now offered in almost all major fitness clubs. You can study both in a group and with an individual instructor. It is not necessary to equip yourself with a traditional martial arts uniform. You can dress as you like: tracksuit, T-shirt and wide trousers, etc.

Advantages of the tai bo system:

simultaneous vigorous study of several muscle groups makes the body beautiful, and the figure more graceful;
training the cardiovascular system;
due to the fact that training is carried out in an aerobic mode, a large number of calories are burned;
develop flexibility and coordination of movements;
the reaction rate improves;
choosing tai bo, you will master the basic elements of self-defense;
tai bo classes will help you cope with stress, get rid of a bad mood;
this type of fitness, despite the seeming aggressiveness, promotes calm and relaxation;
tai bo combines great choreography and incendiary music, giving you a boost of energy and vivacity for the whole day.

Tai bo classes will allow you to touch the wonderful world of martial arts and, perhaps, you will want to start doing some kind of martial arts professionally.

Choice of exercises for aerobics

The choice of exercises for a particular lesson depends, first of all, on your age and level of physical fitness. As we mentioned earlier, in aerobics, there are exercises performed with low impact (Low, or Lo) and high impact (High impakt, or Hi). In this case, the word "itrast" means the shock load exerted on the joints and spine when performing various options for walking, running and jumping. When performing low impact (Lo) exercises, at least one foot should be on the floor and the arms should not be raised above shoulder level (in the horizontal plane). In high impact (HI) movements, both feet leave the floor for a short time (i.e., the movement is performed with a “flying” phase) and the arms are raised above shoulder level. Aerobics classes often use different combinations of arm and leg movements with different loads. For example, Lo leg movements and Hi arm movements.

However, the designations Low and Hi impakt are not necessarily indicative of the intensity of the workout. When describing exercises for health programs, the number of movements (frequency) per minute is indicated, which should correspond to the number of beats. For Low impakt, musical accompaniment with a frequency of 120 130 beats / min is used. For High impakt 130 to 160 (very rarely more than 160) ac/min.

Due to the specifics of aerobics, the following means are most typical for most aerobics lessons:

1. General developmental exercises in a standing position:

exercises for the arms and shoulder girdle in different directions (raising and lowering, flexion and extension, arcs and circles);
exercises for the trunk and neck (tilts and turns, movements in an arc and forward);
exercises for the legs (raising and lowering, flexion and extension in different joints, semi-squats, lunges, moving the center of gravity of the body from foot to foot).

2. General developmental exercises sitting and lying down:

exercises for the feet (alternate and simultaneous flexion and extension, circular movements);
exercises for the legs in the prone position and in emphasis on the knees (flexion and extension, raising and lowering, swings);
exercises for the abdominal muscles in the supine position (raising the shoulders and shoulder blades, the same with turning the body, raising the legs bent or with extension);
exercises for the back muscles in the prone position and in the emphasis on the knees (a small amplitude of raising the arms, legs or simultaneous movements of the arms and legs with "stretching" in length).

3. Stretching exercises:

in a semi-squat for the back and front surfaces of the thigh;
in the prone position for the back, front and inner thighs;
in a semi-squat or in an emphasis on the knees for the muscles of the back;
standing for pectoral muscles and shoulder girdle.

4. Walking:

walking, waving arms (brushes into a fist, fingers apart, etc.);
a combination of walking in place with various hand movements (simultaneous and sequential, symmetrical and asymmetrical);
walking with clapping hands;
walking with advancement (forward, backward, diagonally, in an arc, in a circle);
basic steps and their varieties used in aerobics.

5. Running: while running, the same variants of movements are possible as when walking.

6. Jumps and jumps:

on two legs (in the flight phase, legs together or in another position) in place and with advancement in different directions;
with a change in the position of the legs: in a leg stand apart, on one leg, in a lunge, etc. (it is not recommended to perform more than 4 jumps on one leg in a row);
a combination of jumps and jumps in place or with movements with various hand movements.

Since most of the movements in recreational aerobics put a load on the joints and spine, when choosing exercises, special attention should be paid to the correct technique and the safety of the conditions for performing. Many exercises that give a certain training effect, but are chosen without taking into account your preparedness, with long, intense repetition, can pose a certain health risk and lead to injury or damage. In all aerobic exercises, ballistic "whip-like", "jerk" movements are prohibited.

If athletics is called the queen of sports, then aerobics is considered the queen of fitness. Aerobics is a training system that is constantly in development. In no other sport or fitness new directions appear with the same ease and speed as in aerobics.

Thus, aerobics is a growing branch of fitness, and it will always have its followers. Engaging in this type of physical activity is very exciting and, most importantly, useful!

Dance aerobics is a set of exercises that are performed to musical accompaniment. This direction of fitness is not only one of the most effective, but also very, very interesting.

Basically, dance aerobics is a variation of the so-called "low-impact aerobics" of medium intensity. It does not imply that special equipment will be used during the exercises. In addition, in dance aerobics there are no exercises performed on the mat in the prone position.

In terms of burning calories, dance aerobics is highly effective. Its main principle is the performance of bundles of various dance movements in non-stop mode. Experts note that high-impact aerobics is a kind of physical exercise that is continuously performed to music, and dance aerobics, in turn, is an active and continuous dance for 4-8 counts.
Get rid of excess weight, make muscles stronger (especially the muscles of the lower body - buttocks and legs, abdominals), improve posture and coordination of movements, normalize the functioning of the cardiovascular system - all this is under the power of dance aerobics. In addition, specific dance movements help develop plasticity. Depending on what level of preparedness you have, you can choose the lesson that suits you best: for the initial level of training, for improving or for professionals. This type of aerobics has no age restrictions: it is suitable for both children and the elderly. There are also sets of exercises for pregnant women.

The best option for those who want to lose weight is to combine aerobic training with exercise in the gym. If you just want to keep yourself in good shape, exercising once to three times a week is enough.

Types of dance aerobics

There are many varieties of dance aerobics. Fast paced workouts are conducted to music that matches a particular dance style: funk aerobics, city jam, Latin aerobics, hip-hop aerobics, Afro-jazz aerobics and many others.

Jazz aerobics- this direction of dance aerobics is designed to save you from shortcomings in posture. The duration of the lesson is one hour. The training itself consists of a warm-up and three parts - ground floor, main and final.

funk aerobics is the continuous and consistent execution of dance exercises. The degree of intensity is moderate. Free plastic movements of the arms and wave-like movements of the body are assumed, as a result of which a large load will fall on the spine. It is also worth noting that attending Funk aerobics classes is more suitable for people who have some choreographic training.

hip hop aerobics- This is a complex kind of aerobics, to visit such classes you need to have a certain endurance. In one workout, you can burn 450 calories.

Rock-n-roll aerobics- At the heart of this type of aerobics is a rock and roll step. The main movements used are moving, jumping, turning, running. The structure of the lesson is as follows: first there is a warm-up, then the main part, and after it the final part.

latina aerobics is one of the most popular areas in aerobics. The main feature is a springy step and continuous work of the hips, while the back must be in a fixed position. The structure of the training does not include a strength part, but to increase the load, at the initiative of the coach, the combination of exercises can be complicated by jumps. During the performance of dance movements, it is necessary that the body is rigidly fixed, and the press is tense, while you need to actively work with your hips.

This variety is good because it makes it possible to choose the kind of music that works best for you, since the choice is practically unlimited. First of all, you need to decide on your desires and goals. After that, together with the trainer, a training program is selected. The biggest plus of dance aerobics is that you can practice it at home at any time that suits you, having previously developed a complex and choosing music.

Dance aerobics has its own principles of movement:
Isolation is a movement that is carried out by one part of the body in one joint, while the other remains in a fixed position;
Polycentrics - movements that initially come from different centers and are carried out in such a way that different parts of the body work autonomously from each other, while their speed and amplitude are often the same;
Animation is one movement, which for one rhythmic unit is decomposed into many components;
Opposition - a movement that deliberately breaks a straight line so that one part of the body is opposed to another;
Countermovement (opposition variant) - when one part of the body moves towards the other.

Contraindications

You can achieve really noticeable results when doing dance aerobics if you do at least one and a half or two hours three times a week. It will be a pretty heavy load. Before starting training, you should consult with your doctor.

Dance aerobics classes are contraindicated for those who have suffered a traumatic brain injury or heart attack. If you suffer from asthma attacks, you should also not attend such training. In addition, it is worth postponing training for those who have problems with the cardiovascular system or the spine.

By using a variety of aerobic programs, you can get the most benefit in the least amount of time.

Types of fitness. Popular and new trends in fitness. Types of aerobics. The main types of recreational aerobics.

Fitness (from the English "to fit" - to be just right, to fit) is a set of physical exercises designed to improve the body.

What are the types of fitness?

There are a lot of fitness areas, but they all pursue the same goals - to improve well-being, normalize the operation of various systems, and increase vitality. At the same time, each discipline has a certain focus, helps to achieve specific goals - to develop endurance, strengthen the muscular frame, and tidy up the figure.

All types of fitness that exist today can be divided into two groups:

popular destinations;
new directions.

So that you can choose the most suitable technique for yourself, we will get acquainted with the main female types of fitness in more detail.

Popular types of fitness

One of the most fashionable trends in fitness, the foundations of which were laid back in ancient India. Yoga helps to find inner harmony through the physical improvement of the body. Exercises in this technique are asanas (poses) that are maintained for a certain time. They are aimed at developing strength, endurance and flexibility, increasing energy levels, improving posture and metabolism.

2. Shaping

This technique includes a complex of simple and accessible exercises, which, due to the consistent effect on the muscles and repeated repetition, contribute to the improvement of the figure - they can be aimed both at reducing volumes and at increasing the "missing" roundness. If the goal of training is to lose weight, physical activity is used in combination with a special diet.

3. Callanetics

It is one of the most popular types of fitness training aimed at strengthening the muscle frame and burning fat. Suitable for any age and figure. This technique is based on yoga asanas, which alternate with stretching exercises and static loads. In the process of training, literally all muscle groups work simultaneously and deep muscles are worked out.

This set of exercises is suitable for any level of physical fitness and has no contraindications. Its goal is to create a healthy and fit body. During training, the muscles of the abdomen, back and small pelvis are well worked out. Systematic exercises strengthen the muscular frame, improve posture, develop plasticity, grace, strength endurance and joint flexibility.

This technique is based on a combination of proper breathing (emphasis is placed on it) and stretching exercises. These are rather unusual workouts, since you need to breathe in a special way. Regular exercise helps to lose weight, strengthen muscles and improve well-being.

6. Strip plastic

This type of fitness is the best fit for women who want to remove the so-called "ears" on the hips, to make their body more beautiful and plastic. Includes exercises that develop the flexibility of the body, mainly the legs, mainly deep squats.

This complex of strength exercises is aimed at working out the muscles of the whole body and includes workouts that are easy to coordinate with loads of medium and above average intensity. Exercises are performed with dumbbells or other weights up to 6 kg. This technique helps to give a beautiful relief to the muscles and develop strength endurance.

8. Aerobics

A very fashionable and popular form of fitness, aimed at increasing overall tone, getting rid of extra pounds, improving mood, strengthening the heart and respiratory system. In this technique, movements for working out muscles are ideally combined with breathing exercises. Training, as a rule, takes place to rhythmic music.

New types of fitness

1. Kalari payattu

An ancient Indian martial art that in the modern world has merged with relaxing gymnastics. Classes are based on breathing exercises that copy the movements of animals. The purpose of this type of fitness is to improve the figure, develop flexibility and spiritual self-improvement.

Training using foam tubes, large balls and other sports equipment, aimed at correcting posture, losing weight, improving lung and heart function.

Exercises in this technique combine Latin American dances and aerobics; are performed at an accelerated pace to ethnic rhythms - Venezuelan, African, Oriental; designed to train the muscles of the abdomen, thighs and improve the contour of the legs.

4. Aquadynamics

Gymnastics in water to music in different styles, invented in New Zealand. Classes in this type of fitness develop endurance, help burn fat, strengthen the heart and lungs.

5.Bosu

The exercises are performed on a special simulator that resembles a flying saucer and allows you to use muscles that most women do not even know exist. Training develops strength, flexibility and coordination, strengthens the vestibular apparatus and improves posture.

6. Budokon

This unusual form of fitness, the purpose of which is to explore life through movement, is very popular among celebrities. Budokon combines the ancient and modern traditions of yoga, Zen meditation and oriental martial arts.

7. Cardiostrip

This technique is aimed at improving the figure and gaining self-confidence. Recommended for women who are embarrassed about their body. Dynamic exercises are combined with stretching and dance movements - smooth, graceful and erotic.

8. Jump fit

A kind of fitness that combines traditional movements with a regular jump rope and choreography to music. The workout is very fun and effective, allowing you to burn a large number of calories in a short time.

In addition to those described above, there are many other types of fitness: spinning, cycling, resist-a-ball, DIS, pole-dance, Body Ballet, Nordic walking, hooping, stiletto, etc.

Types of aerobics

1. Wellness aerobics

Aimed at improving human health and well-being: funk aerobics, street jam, step aerobics, slide aerobics, water aerobics, tai-bo, fitball, fitbox, karate aerobics, yoga aerobics, pump aerobics, super strong, etc. .

2. Sports aerobics

Based on the movements of recreational aerobics, since 1995 it has been an officially recognized sport - quite complex, almost extreme;

3. Applied aerobics

It can have a preventive, therapeutic and sports orientation. It is used for the rehabilitation of the disabled, the training of athletes in various sports and workers in large industries.

The main types of recreational aerobics

1. Water aerobics (water aerobics)

Useful for obesity, cellulite, weakened blood vessels, a tendency to varicose veins. Suitable for almost everyone, even pregnant women, as it eliminates the load on the spine and joints. Exercises are performed in water, so they help to relieve stress.

2. Tai-bo

The exercises are based on various elements of martial arts - karate, boxing, taekwondo. They are performed, as a rule, to energetic music, require considerable strength and endurance. Experts equate one hour of training on this system to a 10-kilometer race.

Ancient Chinese gymnastics, built on a combination of physical exercises and meditation. Includes smooth, continuous, slow and surprisingly harmonious movements. Regular classes in this unusual type of aerobics contribute to the improvement of the cardiovascular system.

4. Kick aerobics

High intensity training with a load mainly on the spine and joints. Exercises are performed using a skipping rope and alternate with tai-bo elements and power loads. Kick aerobics increases muscle strength and endurance, develops coordination, agility and flexibility.

5. Step aerobics

This technique is based on fairly simple exercises that are performed using special platforms. Regular exercise can improve the shape of the hips, legs and buttocks, as well as develop mobility in the joints, therefore it is recommended for the prevention and treatment of arthritis and osteoporosis.

Includes dance exercises that are performed to various styles of music - city-jam, jazz-modern, funk, hip-hop and others. Systematic training helps to improve the plasticity and coordination of movements, contribute to the burning of excess fat and the formation of a beautiful posture.

7. Slide aerobics

This type of fitness is a strength exercise that resembles the movements of skiers, rollerbladers and skaters. They are performed on a specially equipped track in special shoes for slipping and are suitable for those who want to get rid of excess fat on the sides and hips.

8. Fitball

It is a set of exercises that are performed using unusual equipment - special inflatable balls. Helps strengthen the muscles of the buttocks, abs and back. Suitable for those who wish to correct their posture, develop flexibility, improve the plasticity of movements.

Most types of fitness are based on moderate physical activity, therefore they are suitable for any woman, regardless of her age, figure and health status. Among the methods described above, you will probably be interested in not one, but several, because each direction of fitness is a door to the world of health, which is always open for every person.

Modern aerobics is accessible to everyone and is distinguished by a variety of directions designed to satisfy the needs of various age groups and segments of the population. For a long time there have been such programs as "body sculpting" (dance classes with rubber bands), cardiofunk (dance classes to strengthen the heart), step (classes on a special platform), aqua (exercises in water), jazz size (dancing to jazz rhythms) , callanetics, aerobics for motorists, as well as for patients with asthma or osteochondrosis, the elderly, children from 2 to 15 years old, pregnant women, fat people who dream of losing weight, joggers, etc.

Now there are a lot of video training materials on sale, a lot of available literature, which makes aerobics accessible to everyone, often without leaving home. It is only important to make the right choice that allows you to conduct aerobic training (whether at home or in the aerobic gym!).

All areas of aerobics

Well, in order to make it easier for you to navigate the modern directions of aerobics, we will briefly talk about some of its types.

dance aerobics

Since the days of the first training complexes from Jane Fonda, there are a great many types of dance aerobics today. Training is carried out at a fast pace and lasts about an hour, which means a quick loss of excess weight (subject to frequent, almost daily classes). A large load falls on large muscle groups, especially in the lower body; fast, rhythmic movements help strengthen the cardiovascular system, improve coordination and posture.

The programs that are offered in most sports clubs are the so-called lightweight dance aerobics. Why "lightweight"? The owners of the halls are afraid to injure their clients, and therefore they offer special programs in which there are almost no jumps. In many women, after the age of 30, calcium decreases from the bones. This makes the joints more fragile and jumping can cause injury.

But "light" does not mean low intensity. Active work of the arms and body, high pace, complex leg movements - all this gives a tremendous load on the body. The intensity can be further increased by adding weights to the ankles or picking up light dumbbells.

If you do not have the desire or opportunity to go to the gym, you can do aerobics at home - in front of the TV. There are a lot of video cassettes with aerobic programs. The video course usually includes 20-30 minutes of actual aerobics, but also a warm-up and a "hitch".

Step aerobics

It was invented about 10 years ago by American Jean Miller, a well-known fitness instructor. After a knee injury, she adapted 1/2 of her front porch steps to strengthen her muscles and speed her recovery. Rhythmic ascents and descents on the stairs gave such a wonderful result that Jean, having recovered, immediately began to create a new type of aerobics based on her home rehabilitation complex, which was called "step aerobics" (by the way, scientific research conducted by American scientists, showed that step aerobics is indispensable for the prevention and treatment of such ailments as arthritis and osteoporosis, and is also useful for athletes during periods of preparation for competitions and recovery from injuries).

To increase the intensity in many sports clubs, dance aerobics is carried out with special platforms - "steps". Those. Step aerobics is dance classes using a special platform with devices that allow you to set the desired height. They must be raised and lowered to the rhythm of the music, combined with the usual dance movements. The height of the steps is usually 15-30 cm. For beginners, the height of the platform should be 15-20, and for trained 30 cm, the width should be about 50 cm. If you wish, it is quite possible to make such a platform yourself or take a comfortable stable bench for classes. To "squeeze out" more sweat and burn more fat, you can take dumbbells in your hands.

There are about 200 ways to get on and off the platform. The movements in the step are quite simple, so they are quite suitable for people of different ages and levels of fitness. They perfectly improve the figure, especially the shape of the legs, hips and buttocks. The use of weights (dumbbells) weighing about 2 kilograms gives a good load on the muscles of the shoulder girdle. Performing various steps to the music with ascent to the platform and descent from it, a large number of dance movements, quick transitions, often changing the rhythm and direction of movements, you can get a load equivalent to a running workout.

A few simple but important rules. Rise to the platform to carry out due to the work of the legs, and not the back. Put your foot on the platform completely. Always keep your back straight. Do not make sudden movements, as well as movements with the same leg or arm for more than one minute. Half an hour before class, drink 1-2 glasses of pure water or, as necessary, take a few sips between exercises.

For example, here are 4 basic exercises, each of which is repeated about 10 times. Based on them, you can come up with small dance compositions, with each step stretching your arms forward, up, to the sides, making wave-like movements and various swings with them.

Stand on the platform with your right foot, put your left foot on it, then lower your right foot to the floor, put your left foot on it. The same with the left leg.
Stand on the platform with your right foot, put your left foot on it, then lower your left foot to the floor, then your right foot. The same with the left leg.
Place your right leg, bent at the knee, on the platform, lift your left leg slightly above the floor and, without placing it on the platform, lower it back to the floor, then put your right foot to it. The same with the left leg.
Stand on the platform with your right foot, bend your left knee and pull it up and immediately lower it to the floor, then put your right foot to it. The same with the left leg.

It has been established that step aerobics burns more calories in the same time than dance aerobics. However, it has a significant disadvantage. Step aerobics overloads the knee and hip joints. And this is a risk of injury for many women suffering from a lack of calcium.

Double step

This is a new kind of step aerobics. Classes are held not on one, but on two platforms at once.

Aqua aerobics

You can do it not only in the pool, but also in a natural reservoir with clean water and a quiet current. The ideal depth for training is 1.6 - 2 meters (people who are sick, overweight or unable to swim can work in a shallower place, leaning on the bottom of the pool). Classes consist of a series of exercises during which water resistance is overcome. The weight of a person in the water is much reduced, so during water training there is no danger of injury. Aqua aerobics is useful for the young and athletic, the elderly and the sick, expectant mothers, everyone who wants to regain their former harmony, as well as recover faster after injuries or operations.

Now this type of aerobic exercise is very popular in elite sports clubs. Water is an excellent medium for body-strengthening exercises, as it creates additional resistance while at the same time does not injure the joints, muscles and bones. It is more difficult to move in water, but it is also much more difficult to break or dislocate something.

Here are some water workout options:

Stand with your right side to the side of the pool (river or sea pier), grabbing its edge with your right hand. Smoothly move the left leg up and down, back, to the sides, describe a semicircle with it, raise and lower the leg bent at the knee, etc. The same, standing to the side with the left side.
Stand facing the side, grasping its edge with your hands. Alternately raise straight and bent legs back. Stretching the body, swing the legs up and down. Several times vigorously push back and forth from the side.
Standing with your back to the side, perform the exercises "bike", "scissors", swing your legs.

Sports equipment is used during the classes, for example, elastic bandages, fins, boards, hoops, weights attached to the wrists or ankles. With the help of ski poles, exercises are performed in the water, reminiscent of slalom or cross-country skiing. Small oars or ordinary boards will imitate rowing in a boat. Playing a boxer, you can attack the water column not only with your fists, but also with tennis rackets or sticks such as golf clubs.

In addition, the training program includes exercises for flexibility and stretching of muscles and ligaments, running and marching in water, rotation around its axis, jumping and jumping in different directions, swinging arms and legs, dance steps One of the most common movements is walking in water (its level reaches about the middle of the thigh). This exercise burns far more calories than walking on dry land. If you walk in water at a speed of 5 km / h (which is not at all easy!), You burn twice as many calories as when walking on land at the same speed.

Pump

- power aerobics with a mini-barbell weighing from 2 to 20 kilograms. Performed non-stop for 45 minutes, to rhythmic music. Dance elements are excluded from it. Instead of them - various presses, inclinations and squats. The training effect of barbell aerobics is undoubtedly very high, but it is recommended only for physically fit people.

Spinning, or cycle reebok

Inspired by American cyclist Johnny Goldberg, this trendy style is a fun, fast-paced workout on bikes combined with watching a video. Johnny designed lightweight exercise bikes that are installed in the gym so that their wheels spin in one place. Despite this, the "riders on the iron horse" feel like great travelers. And all thanks to a large screen hanging on the wall, on which various video landscapes float, replacing each other. There is, for example, a steep climb uphill - and willy-nilly - you have to press the pedals with all your might. The steepness is replaced by a gentle descent - you can relax a bit, pedaling in a relaxed way. A winding path winding around the screen makes the whole body wriggle skillfully. In just 45 minutes of uninterrupted "riding" to peppy music, you can "drive" through different countries, over hills, plains and deserts and at the same time sweat a lot, lose extra grams, strengthen the muscles of the arms and legs, buttocks and abdomen and get a lot of pleasure.

Slide

Power type of aerobics. Those involved put on special shoes, stand on a special smooth track 183 cm long and 61 cm wide and begin to slide along it, performing exercises that resemble the movements of a skater, skier or roller skater. Slide aerobics strengthens the cardiovascular and respiratory systems, muscles and joints.

Resistant ball

This fun and absolutely safe type of aerobics with the use of special multi-colored inflatable balls of various sizes (some of them reach 1 meter in diameter) helps to correct the figure, develops coordination and flexibility, improves posture and strengthens the cardiovascular and respiratory systems. Both children and adults are willing to practice resist-ball, performing a wide variety of exercises (alone or with the whole family) in the classroom, mainly strength and muscle stretching.

Boxing aerobics and karate aerobics

Based on the basic elements of the respective sports. For classes, you will need jump ropes, boxing gloves and pears. The elements of the exercises are connected in the most interesting combinations, imitating the movements of a boxer in the ring or a karateka on the tatami. Performed to rhythmic stimulating music alone or in pairs. These types are created mainly for those who, having brought their figure to perfection, want to keep fit with the help of new fitness styles.

Yoga aerobics

Recently, some fans of aerobics (among them the singer Madonna) suddenly began to cheat on her, seriously carried away by yoga. Fitness specialists responded immediately by creating yoga aerobics, successfully combining static and dynamic asanas, breathing exercises and focusing on the work of muscles and the activity of internal organs. Instructors note that almost none of those who have experienced the beneficial effects of yoga aerobics quit their classes.

Tai-bo

A new type of aerobic training using martial arts techniques. The direction of aerobics, which allows not only to quickly achieve a training effect, but also to learn the techniques of hand-to-hand combat.

Kick aerobics

One of the fitness divisions has developed a special program called KIK (cardio-intensity-condition), which allows you to train and improve the main indicators of the body's fitness level: general and strength endurance, muscle strength and flexibility, agility and coordination. The new program takes into account the age and different levels of preparedness of users. Using the possibilities of this program, now it is not difficult to build a sufficiently intensive lesson for both beginners and experienced students. CFC program includes two directions. Each of them is divided into two levels: basic(base) and cardio(for those who are prepared).

Kick-SV (kick - strength endurance)

A special format using jumping rope and strength exercises.

Thai Kick

A combination of high-intensity rope training and now popular tai-bo. Another direction of aerobics, which allows not only to quickly achieve a training effect, but also to learn the techniques of hand-to-hand combat. It is especially recommended for those who want to achieve the maximum effect when burning subcutaneous fat deposits.

CFC program can form the basis for meeting the various needs of those involved, give new ideas for the use of aerobic equipment and allow you to create dynamic, productive lessons that will interest both sophisticated aerobics and beginners. Besides, CFC program is the easiest way to combine fashion trends in the field of fitness and update training programs.

A-Box

An unusual and bold idea to combine seemingly incompatible - aerobics and martial arts about 15 years ago came to a woman, a Swedish ex-world champion in contact combat Yvonne LIN, who later devoted herself to aerobics.

The use of elements of various types of martial arts, the clarity of movements, the ability to develop coordination, endurance, strength and speed of reaction - this is what attracts A-box men. What woman will refuse effortlessly, without losing her charm and grace, to master the simplest self-defense techniques or throw out the accumulated irritation, discharge herself?

From year to year A-box became more and more popular, not only in Sweden, but also in other countries. Fashion for him came to Russia.

Remember: alternating strength training with aerobic exercise, while following an appropriate diet, will help you look and feel much better than before!

The word "aerobics" in relation to various types of motor activity with a health-improving orientation was proposed by the famous American doctor Kenneth Cooper. In the late 60s, under his leadership, research work was carried out for the US Air Force on aerobic training. The basics of this workout, aimed at a wide range of readers, were outlined in the book Aerobics, published in 1963. The term "aerobic" is borrowed from physiology, it is used in the definition of chemical and energy processes that ensure the work of the muscles.
It is known that the metabolism during muscle excitation is a complex system of chemical reactions. The processes of splitting complex molecules into simpler ones are combined with the processes of synthesis (recovery) of energy-rich substances. One of these processes can only take place in the presence of oxygen, that is, under aerobic conditions. Aerobic processes produce much more energy than anaerobic reactions. Carbon dioxide and water are the main breakdown products of aerobic energy production and are easily removed from the body through respiration and sweat. The types of motor activity that stimulate an increase in oxygen consumption during exercise include various cyclic movements performed with low intensity for a rather long time.
In a broad sense, aerobics includes: walking, running, swimming, skating, skiing, cycling, and other types of physical activity. Performing general developmental and dance exercises, combined into a continuously performed complex, also stimulates the work of the cardiovascular and respiratory systems. This gave grounds to use the term "aerobics" for a variety of programs performed to musical accompaniment and having a dance orientation. This area of recreational activities has gained immense popularity around the world.
Types of aerobics
In connection with the specific goals and objectives solved in different areas of modern dance aerobics, the following classification of aerobics can be used:
- health-improving
- applied
- sports
Improving aerobics is one of the areas of mass physical culture with an adjustable load. Various groups of specialists are actively working on the development and popularization of various programs that synthesize elements of dance and music physical exercises for a wide range of students. Including the American Aerobics Association, the American Aerobic Healthy Lifestyle Association, the International Dancesport Association, etc. A characteristic feature of recreational aerobics is the presence of an aerobic part of the lesson, during which the work of the cardiorespiratory system is maintained at a certain level. In recreational aerobics, a sufficient number of varieties can be distinguished that differ in the content and construction of the lesson.
Sports aerobics is a sport in which athletes perform a continuous and highly intense set of exercises, including combinations of acyclic movements with complex coordination, as well as elements of different structural groups and interactions between partners of various complexity (in programs of mixed doubles, triples and groups). The basis of the choreography in these exercises is traditional for aerobics "basic" aerobic steps and their varieties.
Applied aerobics - it has received a certain distribution as an additional tool in the training of athletes in other sports (aeroboxing), as well as in industrial gymnastics, in physiotherapy exercises (cardiofunk) and in various recreational activities (show programs, support groups for athletes, cheerleading).
Health aerobics programs attract a wide range of people with their accessibility, emotionality and the ability to change the content of the lessons depending on their interests and preparedness. The basis of any lesson is made up of various exercises performed in walking, running, jumping, as well as strength and flexibility exercises performed from different starting positions.
The main directions of recreational aerobics:
- Dance aerobics. Strengthens muscles, especially the lower body, stimulates the cardiovascular system, improves coordination and posture, burns excess weight.
- Step - aerobics. Serves for the prevention and treatment of osteoporosis and arthritis, for strengthening muscles and recovering from knee injuries.
- Aqua (water) - aerobics. Strengthens the body, improves flexibility, stretches muscles and ligaments, burns excess calories, successfully recovers from injuries, is useful for all ages and for pregnant women.
- Slide - aerobics. The most optimal type of aerobics for women who want to get rid of fat deposits in the thighs. Serves to strengthen the main muscles of the body.
- Pump - aerobics. Designed for body shaping and muscle strengthening.
- Tai - Bo - aerobics. Serves to relieve stress, improves tone and mood, regulates the work of the heart, improves overall well-being.
- Ki - Bo - aerobics. It develops strength and endurance, trains the respiratory system, develops flexibility and coordination, and helps to lose weight.
- Boxing - aerobics and karate - aerobics. It is aimed at ensuring that your figure becomes perfect and remains so all the time.
- A - Boxing - aerobics. Essential for both men and women to relieve stress and irritation. Develops coordination, speed of reaction, endurance.
- Kick - aerobics. Needed to improve general and strength endurance, agility and coordination. Develops muscle strength and flexibility.
- Thai - Kick - aerobics. Recommended for those who want to burn subcutaneous fat deposits as much as possible.
- Spinning or cycle reebok. Strengthens the muscles of the arms and legs, buttocks and abdomen. Allows you to lose extra pounds.
- Resist - Bol. Helps to adjust the figure, develops coordination of movements, flexibility. Helps to correct posture and strengthen the cardiovascular and respiratory systems. Designed for both children and adults.
- Trekking - aerobics. It is necessary to improve the general physical condition of the body. Improves the functioning of the cardiovascular and respiratory systems.
The benefits of aerobics
Now the effectiveness of aerobics is generally recognized. Aerobics is a set of endurance exercises that last a relatively long time and are associated with achieving a balance between the body's needs for oxygen and its delivery. The body's response to an increased need for oxygen is called the training effect or positive physical changes. Here are some such shifts:
The total volume of blood increases so much that the possibility of transporting oxygen improves, and therefore a person shows greater endurance during strenuous physical activity.
lung capacity increases, and some studies link increased lung capacity with longer life expectancy.
The heart muscle is strengthened, better supplied with blood.
· the content of high-density lipoproteins increases, the ratio of total cholesterol to HDL decreases, which reduces the risk of atherosclerosis.
Strengthens the skeletal system
· Aerobics helps to cope with physical and emotional stress.
・Improves performance.
· aerobics - a real way to lose weight or maintain normal weight. It is this aspect that most attracts young girls to do aerobics. But it must be said that exercise can only contribute to weight loss, and diet is the main factor.
Using a variety of aerobics programs, you can get the maximum benefit in a minimum of time. To achieve the above results, 90 minutes of aerobics per week is enough.