Aerobics

Aerobics is a dynamic fitness group training with rhythmic movements to motivating music. The basic elements are mainly (aerobic ) endurance, and coordination. The results summarized in a choreography exercises that are demonstrated by an aerobics instructor, are a mix of classic gymnastics and dance.

History

The origins go back to the U.S. physician Kenneth H. Cooper, who first developed an aerobic exercise to strengthen the heart and lungs in the 1960s. Cooper broke in America from a fitness boom, in consequence of endurance training was integrated into gymnastics programs.

The international breakthrough came in 1982, when Jane Fonda aerobics marketed as their principle gymnastics and aerobics so became very popular especially with younger women. In Germany, the ZDF broadcast in 1983 from the aerobic broadcast Huge in the form to join.

In the GDR, aerobics was called Popgymnastik and made ​​on the television program popular medicine for notes. Were in this consignment in a gym - backed by Western pop music - exercises shown us that should be copied by some bystanders and viewers at home. As Popgymnastik aerobics was developed in the GDR from the very beginning involving sports medicine. This harmful loads and exercises were avoided.

1988 was increasingly discussed about the harmfulness of aerobics. After a slump in the aerobics boom, the weight was increasingly placed on medical and sports science aspects, and in particular the low-impact version. Since then, aerobics has especially in Europe, where a pronounced aerobic scene has established, highly developed and contains at advanced stage much more dance elements.

Starting from the original aerobics, a whole series of other forms and sub-forms of this group training have developed. Each of these forms has its own priorities and training goals.

  • Aero Dance: An aerobic form of advanced stage with traditional steps and dance elements from jazz and funk
  • Step Aerobics: Aerobics with a platform on which the exercises are performed
  • Kick Power: A connection between dynamic martial arts and aerobic elements
  • Bodytoning: strengthening exercises with various tools
  • Body Pump: An intense strength training with barbells
  • Body Balance: A modern mix of yoga, Pilates and Tai Chi
  • Ballkorobics: Coordination training with ball and music

Methodology and didactics in aerobics classes

Aerobic instructor use of for the control of the participants in the scene generally used communication techniques, the cueing. Under cueing refers to verbal and non-verbal instructions by which the participants the planned contents are synchronized to the music conveys. There are internationally standardized cues; the aerobic jargon is mostly English. Optimal cueing is applied in time that participants know when they have something to do. These include:

  • Standardized gestures
  • Announce
  • View directions and rotations
  • Facial expressions, body language
  • Communication with the group

In addition, techniques for methodological structure choreographic goals ( Breakdown ), in harmony with the music used are used:

Aerobics can " unchoreographisch " convey simple movements. Depending on the performance of the target group but also complex movement patterns with varying space paths and rotations are possible. The proper use of these methods is the coach rather high requirements because the reaction takes place:

  • Without a break, synchronized to music or in the music sheet (see below)
  • With simultaneous or timely cueing
  • With parallel perception error and correction
  • In constant communication and motivation of the group

Music theory, music tempo

The music tempo is determined by the target group and the hours of content. In general, this increases continuously from the start of hours, only to be again more slowly to round down. The unit of music tempo bpm ​​( "beats per minute" ), ie the number of " beats per minute". While to fast music can be at the expense of the art, leading to slow music to insufficient movement.

The standard patterns of movement are maintained such that a meaningful juxtaposition within the music is possible. Good teaching movement patterns move harmoniously within the phrases and the musical bow. A complete choreography can be taught without interrupting the movement of flow. If newly introduced movements or choreography components are synchronously introduced to a "big one", this seems particularly harmonious and motivating. It follows that any music can not be put to good use, as the " 32 -beat structure " from the beginning has to be guaranteed to finish. In stores structured music for a full hour is accordingly available, usually also specifying the tempo.

Crossphrasing

A classic aerobics choreography emphasizes in general, any "one" of a phrase or even a bar. However, for advanced courses or experienced instructors, it is possible to place the emphasis on a different beat, so-called Crossphrasing, or more musical phrases to use. One can distinguish two possible forms of Crossphrasing:

  • Passive Crossphrasing: This Crossphrasing is achieved in that a step is running at half speed, so the following steps to move passively in time.
  • Active Crossphrasing: The choreography is deliberately designed so that not more follow through the installation of step sequences, which do not go beyond four or eight beats, the remaining steps of the musical structure.

Load variations

In general, two load variants are distinguished in the step patterns:

  • Low- Impact ( English for " low load " ): step patterns in which always keeps one foot contact with the ground. Pure low-impact hours, because of the relatively low load also appeal to specific target groups ( overweight, people with back problems, and others).
  • High - Impact ( English for " high load " ): step patterns where always for a short time both feet off the ground. Pure high-impact lessons are not to be found due to the high stress in practice.

Come step both forms in an hour ago, it is called " mixed impact". In all steps (whether low- or high-impact), the foot must always be completely unroll and short fully to the floor.

Hour progress

Classically, there is an aerobics session of four phases:

  • Warm -up - warming up and, where appropriate, pre-stretching (pre- stretch )
  • Cardio part - cardiovascular training, fat burning
  • Cool Down I - cooling
  • Cool Down II - stretching afterwards and relax

The length of the phases based generally on the total duration of the training session. Lesson plans may have different priorities depending on the objective. For example, the workout eliminated in favor of the cardio part, or vice versa.

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

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