Aerobic movements include side steps, leg and knee raises, and arm raises. Classes typically follow a warm-up, intense exercise, and cool down. Different variations of steps and movements can be incorporated to make classes more challenging and interesting. Equipment needed is minimal, with a non-slip mat and aerobics step being the most common.
The most common aerobic movements include side steps, forward and backward steps, leg and knee raises, and arm raises, among others. It is somewhat rare to find an aerobics class that only performs simple aerobic movements; Typically, instructors will try to make a class more challenging or interesting by integrating other movements from different practices into the class. For example, dance aerobics or kickboxing aerobics are two very popular classes that change up the traditional aerobics routine.
Almost all aerobics classes will follow a similar pattern of warming up, intense exercise to bring your heart into the target heart rate zone, and cool down. Aerobic movements during the warm-up period are gentler and designed to gradually loosen muscles and get blood flowing throughout the body. Stretching, jumping jacks, or slow jogging on the spot can be used as a warm-up. Cooldowns are similar and typically feature more stretching, such as touching your toes and raising your arms. It’s better to stretch your muscles when they’re hot from exercise rather than when they’re cold, and stretching is a great way to slow your heart rate and cool down.
Depending on the length of the aerobics class, the period of intense exercise may vary. It usually lasts about 20-25 minutes and is made up of several different aerobic movements. The only equipment needed to complete most aerobic movements is a non-slip mat, which may or may not be necessary, as well as an aerobics step. This is a light, low step that one can move up and down during training to make it more challenging. In a basic aerobics class, walking is by far the most common movement.
There are many different variations of steps; These can include dodging and twisting, similar to a “vine” dance. Jumping back and forth from the aerobics step is another. In addition, knee raises, lateral leg raises, and rear leg raises that tone the muscles on the back of the legs are also very common. Kicks and punches are often incorporated into kickboxing aerobics classes, or more complicated moves can be used in dance aerobics classes. The aerobic movements in most classes are designed to be simple enough for the participants to follow; what matters is that the body keeps moving and that the heart rate increases to the target zone.
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