A is for Aerobics

You may know your A B C’S, but do you know the A-Z of fitness; Aerobics to Zumba?

As a Personal Fitness Trainer and Massage Therapist, I relish in the variety of fitness that is available to everyone, to suit all moods, but more importantly, fitness levels. In each issue of VELVET Magazine, I will be teaching you the alternative alphabet, through fun and fitness, so be prepared to be educated, elevated and encouraged to get fit with me!

Starting with A, brings us to Aerobics. Aerobics is an exercise to music, and it has five components, which comprise of;

1. Warm-up. The music starts relatively slowly, this warms the muscles to become more pliable, allows blood flow, the heart to start beating faster and the oxygen travels within the blood to different parts of the body to allow the body to become more effective and efficient in the basic choreography, the foundations are laid. This lasts maybe 5-7 minutes.
2. Pulse-Raiser. Progressively, the beats per minute increase within the class now, the music gets slightly faster and the movement increases, the heart beats more, the oxygen intake increases, and the muscles work harder, this includes the heart muscle to pump the blood around the body. Some instructors like to do a quick stretch with their clients in this section. Take around 5-7 minutes completing this section. This engages a fun aspect, participation and feedback from the class.

1. Aerobic Section. This is the peak of the class, the movements have been learnt, the arms have been added, repetition is the key, then quality, focus is on the quality of the movement and improving on the established choreography. This in turn provides, strength and endurance. This section usually takes around 15 minutes to teach all in all.
2. Cool-Down. Once the Heart and Lungs have been worked to around 60-80% of their maximum capacity the body needs to gradually be bought back to pre-aerobic state, this enables a gradual decrease in heart rate and slow return to a cool, but not cold state this lasts approximately 5 minutes.
3. S-T-R-E-T-C-H. This is a developmental stretch; each body part is stretched for between 15-30 seconds to enable a lengthening effect after the muscles have contracted due to the aerobic section. Depending on the class and the time you have left, I really like to take time stretching and breathing, this is a lovely way to finish the class.

‘Its Benefits’

• Improved Heart Health.
• Prevents Heart Disease.
• Improved Brain Function.
• Increased Bone Density.
• Fall asleep faster, and sleep longer.  

Written by Michelle Gilbert, Personal Trainer and Massage Therapist. For more information, or tips and advice, kindly email; 
michelleanddolly@icloud.com