Aerobic Classes

 Participating in aerobic classes is another great form of cardiovascular exercise, aerobics are popular because they're fun and very motivational. Benefits include increased cardio-respiratory benefits, decreased body fat, decreased risk of heart disease, increased bone strength, and improved leg and low back muscle endurance. To gain significant benefits, you should participate in an aerobics class (or aerobics video) for at least 20-30 minutes three times a week.

Aerobics require a certain degree of motor skills and coordination, and may take more time to learn than other cardiovascular exercises, such as cycling or running. For those with a history or orthopedic injury or who are significantly overweight, aerobics may create under demands on the muscular and skeletal systems.

• Be sure that the aerobics class or video you choose includes a warm-up, stretching, and a cool-down. Each class should begin with 5-10 minutes of low intensity movement followed by stretching the muscles that will be used in the exercise session, such as the calves, quadriceps, hamstrings, back, and shoulder muscles (refer to the Flexibility Training component for the principles and techniques of stretching). After the aerobic exercise session, you should cool-down by doing low intensity movement or by walking for 5-10 minutes and then stretching the same muscles that were stretched before.
• Be sure to breathe regularly throughout the exercise session.
• Proper footwear is very important. Specialized aerobic shoes are available at most shoe stores; they should have good cushion, support, flexibility, and traction to ensure safety and effectiveness.
• If you're beginner, choose an aerobic class that is low-impact and appropriate for your skill level and functional capacity. Adjust the tempo to fit the desired intensity of heart rate zone for the results/benefits you desire (discussed further in the WF Cardiovascular Exercise component).

Refer to the WF Cardiovascular Exercise component for the principles and guidelines of a safe and effective cardiovascular exercise program-including recommendations for duration, frequency, and intensity (and how to monitor it) of a program that is right for you and the goals you want to achieve.