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These days, aerobics classes come in every style from aquatic to tae kwon do. There's step, slide, and hip-hop; low-impact and high-low impact; pre- and postnatal; senior aerobics; and more. Some classes incorporate moves from yoga, dance, or martial arts; some use hand weights, exercise balls, or other props. But all share the same goal: to get your heart and lungs pumping and muscles moving so you get a vigorous workout from head to toe.

Regular aerobics strengthens the heart and lungs, helps raise your HDL ("good" cholesterol) level, tones muscles, and burns calories and fat. Because so much of the exercise is weight-bearing, it promotes bone density; in fact, augmented with a regular weight-training program , it may even help prevent osteoporosis. Aerobics is also a great stress-buster and mood-booster: Whether from the body's release of "feel-good" endorphins or the simple camaraderie of sweating together, you'll likely feel calmer, more alert, and happier after class.

At first glance, something like a cross between Flashdance and boot camp. In reality, most hour-long sessions consist of a warm-up and stretching, followed by a gradually escalating 20- to 30-minute cardiovascular workout, then strength training and a cooldown. Your instructor may ask you to check your pulse to see if you're within a safe "target" heart rate; she'll tell you how. You'll probably also learn to vary the workout's intensity by adjusting your speed and the strenuousness of your moves.

Don't be fooled by the hardbodies on the workout videos. Most real-life aerobics classes attract men and women of all sizes and shapes. Ask your gym's fitness director to recommend an instructor who's good with beginners; then introduce yourself and explain that you may need a little extra help. Don't try hiding in the back row -- at some point the whole class is apt to make an about-face, and you'll be leading the show. If you'd rather learn in private, great tapes abound (one good bet for beginners is Kathy Smith's Body Basics ), but you'll miss out on the fun and support you get when working out with others.

Often it's a case of "try, try again" before you find one that fits. That's fine. In fact, once you're in shape, rotating between two or three different classes can keep it all from feeling a little too routine.

Watch a session before you sign up. Does the workout look fun and easy to follow? Does the teacher seem interested in people's progress and alert to signs that someone needs to slow down? And -- this is a big factor -- how's the music? If it's nonstop disco or rap that gives you a headache, move on. Look around the room: It should be well ventilated and not too hot, with a wooden floor that gives with impact. Talk to the teacher: He or she should be certified by a reputable group such as the American Council on Exercise (ACE) or the Aerobics and Fitness Association of America (AFAA) as well as proficient in CPR and first aid. Find out if the teacher is willing to modify the program to accommodate any special health concerns you have. Ambience also matters; if the staff is unfriendly or unhelpful, you won't want to come back.

Skimpy body thongs are optional, but stretchy, form-fitting clothes -- leotards and leggings, bike shorts and a jog top -- will let you move easily and monitor your technique closely. If you're on the modest side, add a T-shirt or boxers, but anything baggy will get in the way. Look for materials like Supplex that are designed to wick moisture away from the skin. And wear aerobics or step-aerobics shoes if you can; running shoes' heavy treads could make you trip, and cross-trainers often don't give enough support. Finally, don't forget a full water bottle, a towel, and if your hair's long, something to tie it back with.

Cautions

If you're not already active or if you have back, joint, or heart problems, check with your doctor before starting an aerobics program. To avoid stressing the same ligaments and joints, alternate your aerobics workouts with less jarring activities such as weight training or swimming. Start slowly, and heed your body's signals -- dizziness, pain, or extreme fatigue means you should ease up. Ask your instructor to help you fit the routine to your own needs.

Further Resources

Aerobics and Fitness Association of America

15250 Ventura Blvd, Suite 200

Sherman Oaks, CA 91403

Phone: 877-968-7263

http://www.afaa.com

References

Last updated August 26, 2009
Copyright © 1998 Consumer Health Interactive

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