New To Aerobics

Hi, I have a couple questions about aerobics. I'm haven't any type of aerobics at all, as in going to one of the classes, I've done treadmills( average time of around 20-25 minutes.) before but not sure if that counts as aerobic activity. I'm about 50 overweight and would like to start taking aerobics. My question is: Which type should I start with, Low Impact or Beginner Step? The next question is a stupid question: What is the proper attire for aerobics? Unfortunately, the conventional gym shorts that I wear don't like to stay wear they belong...

Thanks for any information posted here or via email.

Try either one, but take it easy. If you've never done step before, you may have sore legs for a week if you're not careful. When doing step, start out with the lowest position available. It may be a year before you work up to a higher position, but it will be worth it.

When I started doing aerobics, it took me a month of classes just to get some of the basic choreography down. It took nearly a year to get all of the 'lingo' down. Now, I can do it in my sleep and not even think about it.

As for clothing, I'm size 32/33 waist, but wear size-small shorts - they are easier to move in and don't hang up or get in the way like most of the over-sized gym shorts you see. I wear an XL or XXL shirt, usually something containing CoolMax or similar material - the large size makes arm movements easier, and I like the sleeves for wiping sweat off my brow (I don't like wearing headbands). For shoes, you can try crosstrainers or basketball shoes - avoid running shoes as they don't have as much lateral support.

It sure does. Anything more than about 5 minutes is aerobic.

You could try either. Low Impact will be gentler on your body the next day (initially). The advantage with step is that you have your own step - which means your own personal space with limited chances to collide with anyone else.

Whilst learning, stand sort of in the middle of the room, near to the back, but not the back row. DO NOT STAND AT THE SIDE OF THE ROOM!!! You will be facing all directions at some point, and if you're at the side, you will be looking at a wall, which isn't helpful. Position yourself so there are people around you in all directions. so you have someone to look at.

Often when you start out, it can be easier if you find someone near you in the class who looks like they know what they're doing, and follow them to some extent. The instructor is usually on a stage, possibly facing another direction, possibly demonstrating a different move - confusing!!. It really can be easier at times to not look at the instructor.

Hear the beat. Aerobics is activity to music. The music is not just there to sound good, but it provides the tempo and the cue. Four - four time. 1234,1234,1234,1234..... learn to hear the beat and life becomes much easier.

Focus on learning the names of the moves. Try and learn two or three names every class. Possibly even write them down afterwards. Aerobics is much easier when you can rely on your ears, and not worry about what you see. After a while, good participants can do a class simply from hearing the beat, and the name of the move (assuming the instructor is on beat

Wear what's comfortable. Depends on your climate and whether your gym is air conditioned. Loose t-shirt or singlet. Shorts do not have to be loose. The current style of knee length shorts is good if you don't want them to ride up.

I agree with the earlier comment about wearing basketball shoes instead of running shoes for better lateral support (Air Jordan basketball boots are the greatest aerobics shoes ever made). However, as a beginner this is much less of an issue and running shoes will be ok initially. When you become more proficient, then consider different shoes.

Remember - aerobics is like anything else... it takes time to learn, and the learning process can be unpleasant at times. The rewards can be huge if you stick with it.

Never give up, never walk out of a class because it's too complicated. Never feel initimated by the instructor or by other participants. It's YOUR workout, the instructor is only there to give you ideas....

Good luck, and let us know how you go!

Barry Watkins AFAC instructor Brisbane, Australia

I want to thank everyone who responded to my posting. Thanks for the information, it's been a big help.

I think that in order for it to count as 'aerobic' you must reach a target heart rate of 60% to 70% and be able to sustain it for about 20 minute plus.
www.onhealth.com or www.drkoop.com have various calculators on what your target heart rate should be. If you are a beginner, yes, please start slow with a walk. Then alternate with a walk, run, walk for an interval of 5 to ten minute sessions. You can do this outside, but I find it easier because you can monitor your heart rate better with a treadmill. Usually, these machines have something call 'fat burn.' They are relatively low intensity type aerobics that would tell you when you have reached 60%. Cardio is, I believe 80% for more advanced people and can provide more efficient fat burn.

Once your cardio gets more advanced, then move onto cardio. But don't jump into it immediately!!!

You think wrong. Life itself is aerobic. Sitting at your computer reading this posting is aerobic. 'Aerobic' just means 'with oxygen'. If you are breathing, your aerobic energy pathways are in use.

Yes, and they are very misleading because they make people think they are only burning fat if they exercise in that range.

The percentage of HRmax at which it's desirable to work out is no different for fit people than for sedentary people. You are correct that working at a higher intensity is more efficient, not because of the 'fat burn' but because it burns more total calories for the same amount of time.

Huh?

Denise ACE and AFAA certified fitness instructor AFAA step certified

Hi everyone, It's me again. Sorry for all the stupid questions but I want to make sure I don't get hurt during my first aerobics class. Which shoes would be better for me? Aerobics shoes or cross-training shoes?

Mike

I don't think you'll find aerobics shoes for guys (at least, I haven't been able to). Cross-trainers will work fine, as will basketball shoes.