Aerobics is a great and fun way to stay in shape and to tone your body. Initially, aerobics was seen as a set of exercises that could prevent cardiovascular diseases. While many new exercise methodologies have become popular today, aerobics can still be highly enjoyable and effective. Giving it a try will help you determine if it’s the right option for you and whether you should pursue simple aerobics for beginners.
A Bit of Aerobics History
The first sets of aerobic sequences combined dance with physical exercises aimed at improving the condition of the circulatory system. The first professional aerobics association was created in 1969 under the name International Dance Exercise Association (IDEA).
Aerobic signifies using oxygen. The sets of aerobics exercises increase the amount of oxygen that is carried to the muscles under strain. Through regular aerobics sessions, the heart can become stronger and can pump more oxygen to muscles. People who practice aerobics have less difficulty coping with physical exercise and strain over a longer period of time.
What do you need to do if you want to start practicing aerobics but you never have done it before?
Aerobics for Beginners: Here’s How to Get Started
Understand the fact that the physical strain on the body should increase gradually. Refrain from joining an advanced group, if you have never exercised before. Give gentler classes a try to find out if you’re enjoying the specific activity. When you learn a bit more about what aerobics entails, you can make an informed choice about moving forward with it.
Breathing is very important, if you plan to go through the entire practice session. Learn to take deep, concentrated breaths. During physical exercise, many people focus on performing the routine rather than on proper breathing.
What does a basic aerobics sequence include?
Even the simplest aerobics exercises consist of three sets. You need to warm up in the beginning. These simple steps and stretches are designed to get muscles ready for physical strain. The warm-up lasts approximately 10 minutes. Exercises focus on the neck, shoulders, hands and legs.
The main portion lasts from 15 to 20 minutes. This is the most challenging part of the exercise. It focuses on developing qualities like strength, endurance and flexibility. The exercises include running in one place, squatting, stretching and various jumps.
Most beginners find it difficult to cope with this portion of the aerobics session. A simplified version will focus on basic exercises (running in place, knee lifts, v-steps, heel presses, jumping jack). Some of the basic dance routines that can be mastered by beginners include mambo and chacha. Stretching must be included inbetween the dynamic steps.
The final part of the aerobic set lasts about five minutes and its main aim is to bring the heart rate and breathing back to normal levels. Stretching and some relaxing steps are used to gradually decrease the physical strain. Basic yoga can be included in the sequence.
It is important to get a sense of the music. The music that is used in aerobics is usually divided in eight beats, which allows you to perform an eight-step sequence.
The simplest exercises in aerobics are several. Step touch signifies that you move one foot to the front, following by the other. The exercise is repeated using the left and right feet alternatively.
V steps mean that you move forward in a v-figure. The step involves spreading your legs out as much as you can.
Knee lifts and kicks pretty much are self-explanatory. They are major part of the main sequence. Running in one place and various types of jumps are also part of this session. Squatting, combined with jumps and running is used to increase endurance.