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Aerobics is a form of
physical exercise Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, to aid growth and improve strength, develop muscles and the cardiovascular system, hone athletic s ...
that combines rhythmic
aerobic exercise Aerobic exercise (also known as endurance activities, cardio or cardio-respiratory exercise) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as "relating to, inv ...
with stretching and
strength training Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training te ...
routines with the goal of improving all elements of fitness ( flexibility, muscular strength, and cardio-vascular fitness). It is usually performed to music and may be practiced in a group setting led by an instructor (
fitness professional A professional fitness coach is a professional in the field of fitness and exercise, most often instruction (fitness instructor), including professional sports club's fitness trainers and aerobics and yoga instructors and authors of fitness ins ...
), although it can be done solo and without musical accompaniment. With the goal of preventing illness and promoting
physical fitness Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical ...
, practitioners perform various routines comprising a number of different dance-like exercises. Formal aerobics classes are divided into different levels of intensity and complexity and will have five components: warm-up (5–10 minutes), cardiovascular conditioning (25–30 minutes), muscular strength and conditioning (10–15 minutes), cool-down (5–8 minutes) and stretching and flexibility (5–8 minutes). Aerobics classes may allow participants to select their level of participation according to their fitness level. Many gyms offer different types of aerobic classes. Each class is designed for a certain level of experience and taught by a certified instructor with a specialty area related to their particular class.


History

Both the term and the specific exercise method were developed by Dr
Kenneth H. Cooper Kenneth H. Cooper (born March 4, 1931, Oklahoma City) is a doctor of medicine and former Air Force lieutenant colonel from Oklahoma, who pioneered the benefits of doing aerobic exercise for maintaining and improving health. In 1966 he coined the t ...
, an exercise physiologist, and Col. Pauline Potts, a physical therapist, both of the
United States Air Force The United States Air Force (USAF) is the air service branch of the United States Armed Forces, and is one of the eight uniformed services of the United States. Originally created on 1 August 1907, as a part of the United States Army Si ...
. Cooper, an exercise enthusiast, was puzzled about why some people with good muscular strength were prone to perform poorly at activities such as long-distance running, swimming, and bicycling. He began using a
bicycle ergometer A stationary bicycle (also known as exercise bicycle, exercise bike, spinning bike, spin bike, or exercycle) is a device used as exercise equipment for indoor cycling. It includes a saddle, pedals, and some form of handlebars arranged as o ...
to measure sustained performance in terms of a person's ability to use oxygen. In 1968, he published ''Aerobics'', which included. exercise programs using running, walking, swimming and bicycling. At the time the book was published there was increasing awareness of the need for increased exercise due to widespread weakness and inactivity. Cooper published a mass-market version ''The New Aerobics'' in 1979. Aerobic dancing was invented by Jacki Sorensen in 1969, inspired by Cooper's book. Sorensen began teaching her method and spreading it throughout the U.S. in the hands of hundreds of instructors in the 1970s. At the same time, Judi Missett's
Jazzercise Jazzercise is a fitness franchise company founded by Judi Sheppard Missett in 1968 and headquartered in Carlsbad, California, United States. The franchise's name is a portmanteau of "jazz" and "exercise". Jazzercise combines dance aerobics ...
was taking off in the form of dance studio franchises in the U.S. Aerobics gained greater popularity, spreading worldwide after the release of '' Jane Fonda's Workout'' video in 1982, sparking an industry boom.


Step aerobics

Step aerobics is a form of aerobic exercise that uses a low elevated platform, the step, of height tailored to individual needs by inserting risers. Step aerobics classes are offered at many gyms. Step aerobics was developed by Gin Miller around 1989. After a knee injury, Miller consulted an orthopedic doctor, who recommended she strengthen the muscles supporting the knee by stepping up and down on a milk crate; from this she developed the step regimen. Step aerobics can also be involved in dancing games, such as ''
Dance Dance Revolution (''DDR'') is a music video game series produced by Konami. Introduced in Japan in 1998 as part of the Bemani series, and released in North America and Europe in 1999, ''Dance Dance Revolution'' is the pioneering series of the rhythm and dance ...
'', '' In the Groove'', or the Wii Fit.


Moves and techniques

Often moves are referred to as
Reebok Reebok International Limited () is an American fitness footwear and clothing manufacturer that is a part of Authentic Brands Group. It was established in England in 1958 as a companion company to J.W. Foster and Sons, a sporting goods company ...
step moves in reference to one of the first makers of the plastic step commonly used in gyms. The "basic" step involves raising one foot onto the step, then the other so that they are both on the step, then stepping the first foot back, followed by the second. A "right basic" would involve stepping right foot up, then the left, then returning to the floor alternating right then left. Some instructors switch immediately between different moves, for example between a right basic and a left basic without any intervening moves, effectively "tapping" the foot without shifting weight; tap-free or smooth stepping alternates the feet without "taps" Common moves include: *Basic Step *Corner knee (or corner kick) *Repeater knee (aka Triple knee) *T-Step *Over-the-Top *Lunges *V-Step *Straddle Down *L-Step *Split Step *I-Step


Choreography

Many instructors will prepare a set of moves that will be executed together to form the choreography of the class. Usually, the choreography will be timed to 32 beats in a set, ideally switching legs so that the set can be repeated in a mirrored fashion. A set may consist of many different moves and the different moves may have different durations. For example, a basic step as described above takes 4 beats (for the 4 steps the person takes). Similarly, the "knee up" move also takes 4 beats. Another common move, the repeater knee, is an 8-beat move. Classes vary in the level of choreography. Basic level classes will tend to have a series of relatively basic moves strung together into a sequence. More advanced classes incorporate dance elements such as turns, mambos, and stomps. These elements are put together into 2–3 routines in each class. One learns the routines during the class and then all are performed at the end of the class. Regardless of the complexity of the choreography, most instructors offer various options for different levels of intensity/dance ability while teaching the routines.


Dance aerobics

Dance aerobics is an aerobics style in which a group instructor choreographs several short dance combinations and teaches them to the class. This is usually achieved by teaching the class one to two movements at a time and repeating the movements until the class is able to join the whole choreography together. Aerobic music is used throughout the class. This is sometimes followed by a strength section which uses body weight exercises to strengthen muscles and a stretch routine to cool down and improve flexibility. Classes are usually 30–60 minutes in length and may include the use of equipment such as a barbell, aerobic step, or small weights. In freestyle aerobics, the instructor choreographs the routine and adjusts it to the needs and wants of her/his class. There is often no difference between base movements in freestyle and pre-choreographed programs. It is practiced to improve cardio and strength.


Aerobic gymnastics

Aerobic gymnastics Aerobic gymnastics or sport aerobics is a competitive sport originating from traditional aerobics in which complex, high-intensity movement patterns and elements of varying difficulty are performed to music. Nature of the game The performance ...
, also known as sport aerobics and competitive aerobics, may combine complicated
choreography Choreography is the art or practice of designing sequences of movements of physical bodies (or their depictions) in which motion or form or both are specified. ''Choreography'' may also refer to the design itself. A choreographer is one who cr ...
, rhythmic and
acrobatic gymnastics Acrobatic gymnastics is a competitive gymnastic discipline where partnerships of gymnasts work together and perform figures consisting of acrobatic moves, dance and tumbling, set to music. There are three types of routines; a 'balance' routine ...
with elements of aerobics. Performance is divided into categories by age, sex and groups (individual, mixed pairs and trios) and are judged on the following elements: dynamic and static strength, jumps and leaps, kicks, balance and flexibility. Ten exercises are mandatory: four consecutive high leg kicks, patterns. A maximum of ten elements from following families are allowed:
push-ups The push-up (sometimes called a press-up in British English) is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior ...
, supports and balances, kicks and splits, jumps and leaps. Elements of tumbling such as handsprings,
handstand __NOTOC__ A handstand is the act of supporting the body in a stable, inverted vertical position by balancing on the hands. In a basic handstand, the body is held straight with arms and legs fully extended, with hands spaced approximately shoulder- ...
s, back flips, and aerial
somersault A somersault (also ''flip'', ''heli'', and in gymnastics ''salto'') is an acrobatic exercise in which a person's body rotates 360° around a horizontal axis with the feet passing over the head. A somersault can be performed forwards, backwards ...
s are prohibited. Scoring is by judging of artistic quality, creativity, execution, and difficulty of routines. Sport aerobics has state, national, and international competitions, but is not an olympic sport.


See also

* 20th century women's fitness culture *
Jazzercise Jazzercise is a fitness franchise company founded by Judi Sheppard Missett in 1968 and headquartered in Carlsbad, California, United States. The franchise's name is a portmanteau of "jazz" and "exercise". Jazzercise combines dance aerobics ...
* Water aerobics * Zumba


References


Further reading

*


External links

* {{Authority control * 1980s fads and trends Physical exercise