What are the benefits of gymnastics
Aerobics was invented in the 1960s by the American doctor Kenneth H. Cooper as aerobic training to strengthen the heart and lungs, but was only really known in 1982 by Jane Fonda, when she marketed aerobics for dummies as a principle of gymnastics.
Dynamic fitness training became particularly popular with women and experienced a real boom in the 1980s. In 1988 there was a slump because the harmfulness of training was increasingly discussed - with the increasing focus on medical and sports science aspects and on execution that is gentle on the joints, aerobics has developed significantly in Europe.
In aerobics, gymnastic exercises and dance elements are combined with motivating music to improve flexibility, endurance, strength and coordination. Aerobics is usually practiced in a group and is now firmly anchored in the offers of almost every fitness studio. The group is led by an aerobics trainer.
Aerobics in three phases: warming up, cardio, cooldown
The training is structured in three different phases.
First there is the warm-up, i.e. the warming up of the muscles, the stretching of the ligaments and the mobilization of the joints. This is followed by the cardio part, in which the cardiovascular system is stimulated and fat burning is boosted. This is also the hardest part of the workout. During the subsequent cooldown, the intensity of the training is slowly reduced, the body should be cooled down. Finally, there is a subsequent stretching of the muscles and relaxation of the mind.
The structure of aerobic training mostly follows the principle of these different phases. But the training can be made extremely versatile - not only thanks to the music, countless different exercises and aerobic steps, but also through the numerous types of aerobics. A distinction is made between several sub-forms, each with their own focus and training goals:
- Step aerobics
- Tae Bo
- Body toning
- Body pump
- Body balance
Different types of aerobics
Step aerobics is used to train with the help of a platform, usually a step board. By getting on and off to the music, the buttocks and leg muscles are trained, but the arms also flow into the movement sequences.
At Zumba, aerobics is combined with international dances. It was developed in the 1990s by the Colombian Alberto Perez and is now the largest international dance-fitness brand.
Tae Bo is a combination of aerobics and martial arts. Both boxing and kickboxing elements are used - but without physical contact. As a result, almost all muscles are used, concentration promotes and stress relieved, but at the same time the risk of injury is extremely low if performed correctly.
Body toning - often referred to as stomach, legs and buttocks training - is a form of aerobics in which various small devices such as dumbbells or rubber bands are used to perform exercises for different muscle groups. The training with the Body Pump is designed in a similar way, but the central training object is the barbell.
Body balance is a type of aerobic exercise with a series of simple movements from yoga, tai chi and pilates. Thus the whole body is strengthened and the exercises have a relaxing effect.
Benefits of aerobics
Aerobics is a lot of fun thanks to its motivating group dynamics and the music. It has a positive effect on the body and mind by improving endurance, strength, coordination and flexibility and reducing stress.
Compared to other sports, the stress on the joints and the risk of injury are significantly lower.
As a cardiovascular workout, it improves aerobic endurance. By selecting the music and the types of aerobic exercise, it is possible to control the load. Aerobics is therefore suitable as fitness training for both beginners and advanced users.
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