Everything you need to know about aerobics
Definition: what is aerobics?
Aerobics is a sport that combines fitness, dance and acrobatics to stimulate cardiovascular activity by performing fast, dynamic movements to rhythmic music.
This sport requires strength, endurance and flexibility to perform a series of movements. Aerobics strengthens the cardiovascular system, burns calories and improves overall fitness.
Sessions typically last between 20 and 30 minutes and may include impact movements such as jumping, running or walking, as well as resistance exercises such as squats and push-ups.
What to wear when doing aerobics?
You can wear whatever gym clothes you want, but be sure to follow these comfort rules: avoid cotton, loose or tight clothing, and banish dress shoes.
The most important thing is to feel comfortable and to wear breathable, comfortable clothing when you do aerobics.
- Clothing should be neither too loose nor too tight so as not to restrict your movement.
- A sports bra is also recommended for women to support the breasts during fast movements.
- Athletic shoes with cushioned soles to protect your joints from repetitive impact.
From tops to shoes to underwear, all of your clothing should be comfortable, practical and appropriate for the activity you are doing.
What are the different types of aerobics?
The Step is a must-do exercise that uses a non-slip platform to move up and down and from left to right.
Popularized in the 1980s, it has become a popular exercise for strengthening legs, abs and glutes, as well as burning calories. It can be done in groups, with or without music, and can be adapted to different fitness levels. It combines cardio and strength training, is fun and develops coordination and endurance.
LIA or Low Impact Aerobics
Invented in the 1960s, LIA (Low Impact Aerobics) is a fitness sport that combines dance and fitness to provide a fun sport experience and keep you in shape with rhythmic choreography and upbeat music.
HIA or High Impact Aerobic
More intense than LIA (Low Impact Aerobics), HIA (High Impact Aerobics) is a sport discipline that consists of high impact aerobic exercises. It is a fitness technique involving sustained physical exercise and dynamic movements (jumping, stepping, running, trotting) combined with rhythmic dance.
Recommended for people in good physical condition, HIA builds endurance, tones the body and strengthens the joints. It is one of the best ways to burn calories and improve overall fitness.
Body Pump and Body Sculpt
Body Pump is a group fitness program that focuses on strength training using light weights and repetitive movements. It is often structured in different sequences, such as legs, abs, torso and arms, and usually follows fast-paced music. The goal of Body Pump is to strengthen and tone muscles, improve endurance and burn calories.
A combination of Step and Body Pump, Body Sculpt is another fitness discipline that combines muscle strengthening and cardio training. An intensive sport that will allow you to expend your energy while doing yourself good.
Body Combat and Cardio Boxing
Body Combat and Cardio Boxing are intense workouts that combine martial arts or traditional boxing moves with a cardio workout.
These non-contact workouts burn calories, improve coordination, agility and speed. They strengthen the legs, tone the arms, back and shoulders, and target core muscles to tone the body, lose weight and gain power.
What are the advantages and benefits of aerobics?
Aerobics is a cardio sport that increases heart rate and breathing for an extended period of time. It also improves the strength and health of the heart, reducing the risk of heart disease.
Aerobics is a form of cardio exercise that increases oxygen uptake, which improves muscle health, blood and lymph circulation, and helps remove toxins from the body.
Does aerobics help to lose weight?
Regular aerobic exercise can help you lose weight by burning calories and melting fat. The number of calories burned may vary depending on your body type, the intensity of the class and the number of sessions per week.
Aerobics and wellness
Aerobics reduces stress and improves well-being by increasing the production of endorphins, the happy hormone. In addition, it is beneficial for sleep quality and relaxation.
What are the disadvantages and contraindications of aerobics?
In case of heart failure
Aerobics stimulates cardiovascular activity. Therefore, it is not recommended for people with heart failure or heart disease.
In case of joint pain
Aerobics can be very hard on the joints. Therefore, it is strongly recommended that you seek medical advice if you suffer from tendonitis or joint pain before starting an exercise program.
In case of overweight
Regular aerobic exercise can help you lose weight. However, if you are overweight, it is advisable to start losing weight with a healthy diet and appropriate physical activity before you begin.
Aerobics is a complete physical workout. It is therefore recommended to practice 2 hours and 30 minutes of moderate activity per week or 1 hour and 15 minutes of intense activity or 30 minutes per day spread over the week.