Winston Salem HealthWinston Salem Health – Winston Salem Health Care

Equipment Needed

• proper foot wear (shoes designed for aerobic dance are advised)

• light weight, well ventilated clothing

• spacious area or room

• floor surface that provides cushion and stability

• arousing music

• tape player

• music 120-135 beats per minute

• exercise video tape if at home, or various aerobic shows on TV

Aerobic Dance Variations

• Low Impact

• High Impact

• Step

Muscle Groups Used During Aerobic Dance

• predominately lower body muscles

• upper body muscle groups used predominately to gain added aerobic intensity

Low-Impact Aerobics

Definition – Low-Impact Aerobics

• aerobic movements (those movements involving large muscle groups used in continuous rhythmic activity) in which at least one foot contacts the ground at all times

• evolved to decrease the lower leg overuse injuries associated with high-impact classes

• ideal for special populations, like seniors, pregnant women and overweight individuals

Guidelines – Low-Impact Aerobics

• arm and leg movements ought to be controlled as participant problems with the knee may occur due to the repetitive use of the flexed knee

• with low impact, more fit individuals might have difficulty achieving adequate intensity and, thus, must use larger movements

• Using large movements in the upper body will also increase the intensity of the class

High-Impact Aerobics

Definition – High-Impact Aerobics

• aerobic dance in which there are moments when the body is moved through space and both feet lose contact with the ground

• high impact aerobics utilizes aerobic movements such as jumping and hopping

• provides excellent cardiovascular advantages along with good metabolic benefits (i.e., kilocalories utilized per minute of exercise)

Guidelines – High-Impact Aerobics

• high impact aerobics has a high announced injury incidence, namely in the lower body

• high impact aerobics might be inappropriate for individuals with biomechanical or other factors that predispose them to injury in the lower leg and foot regions

• the low impact variation ought to be shown during class

Step Aerobics

Definition – Step Aerobics

• step aerobics utilizes stepping up and down from a platform

• step aerobics can offer a moderate- to high-intensity cardiovascular workout with low impact stresses

• intensity of the class can be individualized by changing the platform height and use of propuplsion

Guidelines – Step Aerobics

• when stepping up, do not allow any part of the foot to hang over the edge

• when stepping down, step close to the platform and do not bounce or step on the balls of the feet

• make sure to step with the heel first when stepping up and down

• don’t pound the feet on and off the platform

• do not constantly focus on the platform or drop the head too far forward while stepping

• do not step down with the back toward the platform

• maintain good posture with abs tucked in, back straight,

The American College of Sports Medicine (ACSM) defines aerobic exercise as “any activity that uses large muscle groups, could be maintained continuously, and is rhythmic in nature.”

It’s a type of exercise that overloads the heart and lungs and causes them to work harder than at rest.

The important idea behind aerobic exercise today, is to get up and get moving!!

There are more activities than ever to pick from, whether it is a new activity or an old one.

Find something you love doing that keeps your heart rate elevated for a continuous time and get moving to a healthier life.

The following guidelines are based on recommendations from the American College of Sports Medicine (ACSM)

• Minimum of 8 to 10 exercises

• Involve major muscle groups

• Minimum of 2 times weekly

• Minimum of 1 set of 8 to 12 repetitions of each exercise

• Resistance that causes “near fatigue”

1. Heart Rate Reserve – the Karvonen Formula

• Find your Resting Heart Rate (RHR)

• Find your Predicted Maximal Heart Rate (HR max)

• HR max = 220 – age

• Find your Heart Rate Reserve (HRR)

• HRR = HR max – RHR

Find the lower limit of your Heart Rate Training Range

• Multiply your HRR by 50% and add your RHR

• HRR x .50 + RHR = Low Target Heart Rate

Find the upper limit of your Heart Rate Training Range

• Multiply your HRR by 85 percent and add your RHR

• HRR x .85 + RHR = High Target Heart Rate

2. Percent of Heart Rate Max

• Find your Predicted Maximum Heart Rate (HR max)

• HR max = 220 – age

Find the lower limit of your Heart Rate Training Range

• Low Target Heart Rate = HR max X .50

Find the upper limit of your Heart Rate Training Range

• High Target Heart Rate = HR max X .90

The following recommendations are based on recommendations from the American College of Sports Medicine

Mode

Type of exercise – what’s aerobic exercise?

Frequency

3 to 5 days each week

Duration

20 to 60 minutes of continuous aerobic activity

Intensity

50 to 85 percent of maximal aerobic capacity (VO2 max), or

50 to 85% of Heart Rate Reserve, or

60 to 90 percent of Maximal Heart Rate

• Low Intensity: 35 to 60% of Heart Rate Max or 50 to 60% of Heart Rate Reserve

• Moderate Intensity: 60 to 80 percent of Heart Rate Max or 60 to 70 percent of Heart Rate Reserve

• High Intensity: 80 to 90 percent of Heart Rate Max or 70 to 85 percent of Heart Rate Reserve

• shoes ought to fit properly

• “toe room” – neither the big or little toe extends over the side

• heel – snug without pinching or slipping

• inside of shoe should be made of firm material to prevent the foot from collapsing inward

• arch supports provide good fit, support, and comfort

• try on several pairs of footwear when purchasing athletic footwear

• consider shopping at an athletic shoe store with a reputation for knowledgeable employees

• select the footwear that accompany the sport

• shop for footwear in the afternoon when your feet are the biggest

• replace footwear every 3-9 months or every 300-500 miles (depending upon the activity)

• make sure the shoe is comfortable and fits you!

Running Shoes

• adequate cushioning for shock absorption

• provide arch and heel support

• padded heels

Walking Footwear

• flexible sole

• heel cushioning

• too much cushioning in the toe of the shoe may make you trip

Aerobic Dance Footwear

• well cushioned shoes

• overall good support

• firm yet flexible sole

• hi-top variety when you’ve ankle problems

Specialty Footwear

• There are footwear for specific activities, basketball, biking, golf, etc.

The key is to find a shoe which fits and provides adequate support and stability

How you dress could make a difference in the performance and reduce the risk of injury from hypo or hyperthermia!

Cold Weather Activities

• Wear several layers of light clothing the allow air circulation

• Clothing should enable sweat to evaporate

• Wool or synthetic material like polypropylene dries quickly

• Wear a hat to avoid hypothermia – 30 to 40% of the bodies heat is lost from the head

• Gloves might be appropriate dependant upon the activity

• Sweatproof sunscreen is encouraged for activities on the snow

Warm Weather Activities

• Wear loose fitting clothing

• Don’t change clothes when they become wet – as sweat evaporates it cools you

• Wear nylon, linen clothing, or clothing made of synthetic material like Coolmax

• Prevent polyester or plastic clothing, particularly with elastic bands at the wrist, ankles, and neck which promote sweating

• Wear light colored clothing to reflect heat rays

• Sunscreen will be necessary for outdoor activities – look for waterproof and sweatproof with an spf of at least 15

If you select to workout with specific exercise equipment , you can find a variety of price ranges to fit any budget.

Pre-owned equipment is also available through the newspaper or stores that sell used equipment.

Be certain your decision about equipment meets your fitness needs!

Stationary Bikes

• Prices range from $200-$3500

• More expensive models feature electronic devices to monitor heart rate and calories burned, and allow for varying pedal resistance and terrain

• Provides non-impact aerobic exercise for the lower body

• Models are available with optional arm ergometers to exercise the upper body as well

• Permits for exercise while reading or watching Television to prevent boredom

Treadmills

• Prices range from $200-$8000

• Models vary from those with a non-electronic belt that moves over rollers to electronic ones with a variety of speeds and grades (incline) and the capability to monitor heart rate, blood pressure, and calories burned

• the type of motor, ability to change the grade electronically, and the monitoring equipment are what will increase the price

• Provides non-impact aerobic activity to the lower body

• Permits for walking or jogging in a climate controlled atmosphere on a smooth surface

Rowing Machines

• Prices range from $200-$3500

• Provides for non-impact aerobic exercise to the upper and lower body

• People with back problems should consult their physician before beginning a exercise program with a rowing machine or attempt other kinds of exercise equipment

Cross Country Ski Machines

• Prices range from $300-$750

• Provides the ultimate non-impact aerobic exercise to the upper and lower body

• PRACTICE in the store before you buy! the synchronized upper and lower body movement this machine requires may not be for you!

Step Benches

• Prices range for $20-$60

• Provides aerobic exercise while watching your favorite Television program or with a step aerobics tape

Stair Stepping Machines

• Prices range from $50-$3000

• Provides for aerobic activity to the lower body

• Individuals with back of knee problems should consult their physician before purchasing this equipment

• Walking up and down a flight of stairs can provide the same quality of exercise!

Free Weights

• Free weights range from $4-$150

• Professional instruction is encouraged before beginning a home exercise program with free weights to prevent serious injury

• Water bottles, soup cans, and over-sized rubber bands can be used as free weights

Resistance Training Machines

• Multi-station machines range from $500-$5,500

• More costly than free weights but may be safer

• Resistance machines isolate specific upper and lower body muscle groups

Outdoor

• Walking

• Jogging

• Hiking

Indoor

• Exercise shows on television

• Exercise video tapes

• Calisthenics

• Jumping rope

• Dancing

• Stair climbing

Sports

• Soccer

• Basketball

Exercise doesn’t have to happen in a gym or club. You can select to train in the comfort, convenience, and privacy of your own home or neighborhood.

The key is to do something! Doing anything is better than nothing!

Finding the Time for Exercise

• Find the time – for one week write down where you spend your time, you must be able to find points that can be changed to free a bit of time everyday.

• Start by increasing your daily activity – walk to the post office or store, take the baby or the dog for a walk, take a walk up and down the stairs in place of that coffee break, walk on your lunch break, if you sit most of the day get out of your chair every 20 minutes and move around the office, garden.

• Schedule an appointment to workout – individuals who workout in the morning are often more likely to stick to their programs because work and family obligations are less likely to interfere, schedule a time that works best for you and stick to it!

• Exercise while waiting – for the children to complete their piano lesson, soccer practice etc.

• Consider purchasing home exercise equipment – before you decide to invest make certain you will use it. Durable equipment isn’t inexpensive!

• Be certain to take turns giving your meaningful other or friend a break to train – by watching the children or sitting with a family member that cannot be left alone.

• Make exercise a high priority – if getting in shape is your goal you must make exercise a priority to reach that goal.