Curated by Mario Agamemnon
«The aerobics class
- Warm up or Warm up - 5/10 min.
- Aerobic / cardiovascular phase or Workout - 20/30 min
- Cool down or Cool down - 5 min
- Toning or Tone Up - 10/15 min
- Stretching or Stretching - 5 min.
The above sequence is effective because it helps to keep the course of the lesson fluid and physiological. Getting up and down from the ground can create an interruption in the exercises, which can cause changes in heart rate during the aerobic phase with harmful effects on the body.
Continuously interrupting the lesson causes the pupils to lose their attention and interest. Keeping the class moving means keeping the level of interest high.
- Always start with warm-up exercises followed by stretching.
- During the cardiovascular phase the movements must be continuous with smooth transitions, without sudden interruptions and fluctuations in the level of cardiac intensity.
- The cardiovascular phase must always be followed by a cool-down and muscle lengthening.
- After completing the toning of a muscle group it is necessary to stretch them before moving on to another exercise.
- End the lesson with static stretching exercises.
Muscle toning can be inserted both before and after the aerobic phase depending on the lesson plan you have chosen. In the case of a lesson with a predominant part of toning it is advisable to start with exercises in an upright position for the upper body and / or for the lower limbs. Then go to the ground to continue toning and stretching.
- WARM UP
Warming up is a fundamental part of the lesson, as it performs an important adaptive function: it has the purpose of preparing the body for an energetic and vigorous exercise, reducing the risk of injury.
The duration should be between 5 and 10 minutes, depending on the environment, the type of lesson and the temperature, alternating rhythmic exercises with static stretches.
These movements serve to increase joint mobility and blood circulation, and to warm up the muscles, thus preparing the body for more intense cardiovascular activity. Use simple and rhythmic movements for this first part, paying particular attention to the correct execution and posture of the students. To facilitate the task, it is advisable to follow a certain order that includes the major muscle groups, starting from the head to the feet or vice versa, thus avoiding forgetting the most important parts. Another important function performed by the warm-up is to psychologically prepare the class to familiarize themselves with some steps which, being at an elementary level, can already be used in the warm-up, to be then resumed, in a more advanced form, in the central body of the lesson.
- AEROBIC PHASE
The aerobic phase aims to improve the cardiovascular system, which has the task of using and distributing oxygen to the whole body in a short time and efficiently.
When the cardiac muscle (heart) tones up, it becomes more efficient, expels a greater volume of blood with fewer contractions, decreasing the strain on the part of the heart and facilitating the transport of oxygen to all tissues.
The aerobic part of a class, to be training, must last at least 20 minutes. The traditional duration is about 30-40 minutes; the activity continued and uninterrupted.
The cardiovascular phase must be started gently, with simple movements, increasing the intensity and amplitude of the aerobic movements with each passing minute; this further prepares the feet and joints for more intense exercise.
- COOL DOWN
The goal of the "Cool Down" is to create a smooth transition between the cardiovascular phase and the muscle toning and / or stretching phase.
During the aerobic phase, the contracting muscles are supplied with blood from the heart. So if we stop abruptly after the cardiovascular phase, the blood remains in the extremities (legs, arms) and will not return to the heart with speed and efficiency. This can cause discomfort, dizziness and fainting. Slow or moderate intensity rhythmic movements will allow the muscles to flow blood to the heart and brain gradually.
The duration of the cool-down phase should last about 5 minutes, with small combinations of movements and displacements, or more simply by walking in place.
It is advisable to check your heart rate before starting ground work.
This must not exceed 60% of the theoretical maximum (220- age x 0.6).
- TONING
Toning is aimed at firming the muscles and improving resistant strength.
It is well known that with a toned and resistant musculature one can sustain the greatest efforts and improve one's performance, as well as physical appearance. We must not forget that a correct muscle toning is an "excellent prevention against injuries and ailments of both joints and back pain.
To be sufficiently effective, the muscle conditioning phase must last at least 5 minutes for each area, and can be lengthened depending on the type of lesson.
Muscle areas are generally divided as follows:
- upper body
- central part of the body
- lower body
- STRETCHING
Muscle stretching at the end of the lesson aims to increase joint mobility, improve muscle flexibility and eliminate metabolic waste accumulated during toning exercises. It also promotes recovery after physical efforts, completely relaxing the body.
The duration must be at least 5 minutes and can be extended according to the type of lesson.
Benefits of aerobic activity
- Improvement of the efficiency of the heart muscle, which pumps blood more vigorously and in greater quantities, thus reducing the heart rate at rest and during exercise.
- Blood pressure decrease, both the maximum and the minimum decrease.
- Increases the fluidity in the blood resulting in a decrease in blood clots.
- Increase muscle tone.
- It increases good cholesterol (HDL) and decreases bad cholesterol (LDL).
- They decrease blood triglycerides.
- Increases intestinal motility.
- Increases joint mobility.
- It becomes easier to lose the excess weight.
- Increased basal metabolic rate
There is a constant form of general well-being.
