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aerobics - detailed information



Aerobics is a form of group training in the early 1980s, coming from the U.S., and Europe began its triumphal march. It is mainly for aerobic fitness training, which is usually carried out in groups. A trainer or a coach is here before the exercises and also acts as a motivator for participants. Aerobics takes place accompanied by modern music. The individual exercises are a mix of classic aerobics and free dance.

In the GDR was called Aerobic Popgymnastik and on the television program after medical notes made popular. In this show were in a gym - backed by Western pop music - exercises shown us that should be copied by some bystanders and viewers at home.

History of Aerobics:

The origins of aerobic go back to the U.S. physician Dr. Kenneth H. Cooper, who developed in the 60s for the first time an aerobic workout for strengthening the heart and lungs. Cooper broke into America from a fitness boom that has been integrated as a result, endurance training in gymnastics programs.

The global breakthrough came from aerobics in 1982, when Jane Fonda aerobics gymnastics as their principle of TV channels and VHS tapes marketed. 1988, increasing discussion about the harm of aerobics. After a slump in the aerobics boom emerged in the early 1990s, new forms of aerobic exercise with greater medical and sports science focus.

Methodology and didactics in the aerobics class:

Aerobic Trainer employ to control the participants generally widespread in the scene of communication, the sub-cueing means verbal and nonverbal instructions by which the participants the planned content synchronized to music will be taught. There are international standard "cues", the aerobic technical language is usually English. Optimal time cueing is designed so that participants know when they have to do. These include:

  • standardized gestures

  • Announcements

  • Directions and rotations View

  • Facial expressions, body language

  • Communication with the group [/ list]

    In addition, techniques are methodological structure choreographic goals ("Break Down"), in harmony with the music used to use:

    Aerobic can convey "unchoreographisch" simple movements. Depending on the performance level of the target group but also complex movement patterns with varying spatial paths and rotations are possible. The correct use of these methods is very high demands on the coach, because the reaction is:

  • without a break in sync with the music or the music sheet (see below)

  • With a simultaneous and timely cueing

  • For parallel performance and error-correction

  • In constant communication and motivation of the group

music theory, music tempo:

The pace of aerobics music depends on the audience and the hours of content. Typically, this will increase steadily from the beginning hours, only to end back down to slow down. The unit of music tempo is BPM (beats per minute), ie the number of beats per minute ". While the music may go too fast at the expense of aerobic equipment, leading to slow music to insufficient movement.

The standard movement patterns are held so that a meaningful juxtaposition possible within the music. Well-informed movement patterns move in harmony within the phrases and the musical bow. A complete choreography can be taught without interrupting the flow of movement. When introduced to new movements or choreography Part sync with a "big one" was introduced, this has a very harmonious and motivating. It follows that not all music to my aerobics class can be useful, since the "32-beat structure" are guaranteed from beginning to end must be. In stores appropriately structured music for a full hour is available, usually indicating the tempo.


A classic aerobics choreography emphasized in general, each "one" of a phrase or even a bar. For advanced courses or experienced instructors, it is possible to place the emphasis on a different beat. This is called Crossphrasing. The intensity is variable. Thus, for example, may be the "Great One" (Beat 1) and the "Little One" (Beat 17) stressed (for example: leg curl (triple triple double)). You can also cross Phrases stronger by emphasizing in each sheet music, only the "big one", said this in a beginner course is not recommended.

A special form of Crossphrasing, which is recommended only for very advanced students, is the "Extreme Crossphrasing" is stressed on the not even any "big one".

One can distinguish two possible forms of Crossphrasing:

  • Passive Crossphrasing: This is Crossphrasing achieved in that a step is running at half speed, so that the next steps are passive gecrossphrased.

  • Active Crossphrasing: The choreography is deliberately designed in such or converted, that the installation of steps that have not 4 or 8 beats, the remaining steps are active gechrossphrased [/ list].

    Load variations

    In general, two load types are distinguished by the step pattern:

  • Low-Impact (English "low load") step pattern, which always keeps one foot touch the ground. Pure low-impact hours may appeal because of the relatively low load and special target groups (obese, people with back problems, etc.).

  • High-Impact (English "high load") step pattern, which always lose in a short time, both feet off the ground. Pure high-impact lessons are not found due to strain in practice.

Come step both forms in an hour before, this is called "mixed impact". For all steps (whether low-or high-impact) must roll off the foot completely and always have complete contact with the ground shortly.

hours schedule aerobics:

Classically, there is an aerobics session in five stages:

  • Warm-up - warm up and, where appropriate, pre-stretching ("pre-stretch")

  • Cardio part - cardiovascular training, fat burning

  • Cool Down I - Cooling

  • Workout - strength endurance exercises

  • Cool Down II - Nachdehnen and relax [/ list]

    The length of the phases is based in aerobics usually in the total duration of the training session. Lesson plans, depending on the target position have different priorities. For example, the cardio workout in favor of the omitted portion, or vice versa.

    Aerobics is also operated as a competitive sport (sports aerobics).

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    06.03.2021, 11:04:17

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