Aerobic
Every beat a little heartbeat - aerobics brings lightness to training.
The dynamic training principle was developed in the 1960s by a U.S. physician to strengthen the cardiovascular system. The word "aerobics" is derived from the term "aerobic training". This means training in a performance range in which the body's oxygen uptake is identical to the current oxygen demand. Due to this constellation, physical performance can be maintained for a very long time (endurance). After Jane Fonda succeeded in marketing the sweat-inducing gymnastics to rousing music, aerobics became known all over the world in the 80s. A veritable aerobics boom ensued, at the height of which more and more physicians and scientists discussed the movements that were common at the time in terms of their sometimes questionable effects on bones and joints. The result was a positive development of aerobic training into several healthy sports programs.
What exactly is aerobics today?
Take various ingredients - step boards, hand weights, mats, etc. - mix everything well - and you have a colorful workout that is a lot of fun. Aerobics gives you a dynamic endurance workout that you can do from the comfort of your own home. Aerobics / fitness is not only fun, but a great fitness workout that trains endurance, coordination and strength in equal measure. In addition, aerobics is suitable for the untrained as well as for ambitious athletes. This makes the movement principle a universal sport for all age groups and fitness levels, depending on the intensity and equipment used.
Whether dance, step or Kix-Box aerobics, Zumba, body toning, aqua aerobics or classic abdominal-leg butt training: modern aerobics is extremely versatile and can be very varied thanks to a wide range of exercises, steps and music specially tailored to the respective program. Depending on the format, training is done without or with equipment such as a tap board, dumbbells, gym bands or balls. As in its early days, aerobics today serves to strengthen the heart, lungs, circulation, muscles and coordination, although the different types place different values on specific training goals. While the essential elements in dance aerobics and Zumba, for example, are choreographed step sequences with flowing arm movements, toning programs such as barbell training or abdominal-leg butt focus on strengthening specific muscle groups. But as different as the course formats are: All modern aerobics programs, when executed correctly, combine a low risk of injury as well as a great group dynamic due to motivating music.
With dancing ease - aerobics as a musical diversion
If you just want to know briefly what makes aerobics such a great workout: it's rousing. Aerobics takes place to the beat, aerobics uses the music and the beat and makes it fun. Instead of torturing yourself through repetitions or working against the clock, here you work out with the music and get carried away. The mix of gymnastics and dance is therefore found to be pleasantly motivating, even by many "workout dullards".
There are countless variations of aerobics. Besides the classic school, made popular by Jane Fonda in the 80s, there are many different choices. These include dance-like aerodance, exotic Zumba or intensive BodyPump.
With a step board from our range, you create a stable foundation for strong legs and a crisp butt. Balance boards, dumbbells (for BodyPump) and fitness mats allow you more flexibility in your workout - so you can improve your results without losing any of the dance-like ease of your aerobic workout.
Advantages of aerobics at a glance:
- effective, varied health workout for everyone
- high fun factor - stress reduction
- positive effects on body and mind
- improvement of endurance, strength, coordination and flexibility
- modern equipment controls the load and intensifies the training
- high motivation through music
- low risk of injury
What is needed for an aerobic workout?
The minimum equipment is non-slip sports shoes or socks, airy fitness clothing, a towel and a fitness mat. Depending on the program chosen, small equipment may be added. If you're training at home without an instructor, ideally you'll get an exercise DVD and suitable fitness music. You're ready to go!
The 3 phases of an optimal aerobic workout
It doesn't matter whether you work out in a gym, with friends or colleagues, or alone at home: An effective, healthy workout session lasts between 60 and 90 minutes and is divided into three phases. After the warm-up comes the main workout, followed by the cool-down:
- Warm up: This phase serves to warm up the muscles, tendons and ligaments. Both the body and the mind prepare for the subsequent stresses. For this purpose, depending on the duration of the course, simple aerobic exercises without equipment are performed for 10 to 15 minutes in combination with short stretching and mobilization.
- Main part: now follows the intensive load according to instructions and choreography. Depending on the aerobic program, fitness mats and small equipment such as weight cuffs, weight vests, dumbbells and barbells, ropes, tubes, gym balls, balance pads and much more are used. The speed and beat is set by the music.
- Cool down: With slow movements and targeted stretching exercises for the stressed muscle groups, the exercise session comes to an end. For the "cool down" about 10 minutes are to be planned.
Can you lose weight with aerobics?
The answer is clearly yes! Regular aerobic sessions not only increase endurance and strength. If you eat sensibly at the same time, they also stimulate the burning of fat and the metabolism. However, the calorie consumption per training unit cannot be determined uniformly for each aerobic type and for each person. While a low-intensity aerobic variation consumes fewer calories, the relative calorie consumption of high-intensity variations is significantly higher. Thus, between 300 and 700 kcal are possible during an aerobic class. Since one kilogram of body fat consists of approximately 7000 kcal, everyone can calculate how many aerobic units are necessary to reach the desired weight.