Aerobics: what it is, the main types, their features and differences * Crossfit

It is difficult to list all types of aerobics. Every day a new lesson appears. In the 90s, we boxed, and in the 2000s, we started dancing zumba en masse. In recent years, fans have been jumping on trampolines, spinning ergometers, doing high-intensity laps and intervals, and pole dancing.

The industry is doing everything so that every person can effectively fight physical inactivity. Mostly people come to aerobic classes to lose weight. Although technically they can just walk down the street or park. And it will also be a cyclic load that develops endurance. Complete synonym for what they do in a fitness club, but with a lower heart rate.

Briefly about the term "aerobics"

"Aero" is Greek for "air". The term "aerobics" was coined by American cardiologist Kenneth Cooper. So he called exercises during which the body works in a cyclical mode with a relatively high heart rate... The body uses up oxygen and glycogen, as well as body fat if glycogen is insufficient. The oldest form of aerobics is health walking.

Cooper's brainchild resembled Soviet rhythmic gymnastics and was aimed at:

prevention of hypodynamia;
losing weight;
strengthening the cardiovascular system.

The system spread quickly. Some began to jump in groups in tights, which we all remember from old videos, others - to practice under the video of Jane Fonda, and still others - to jog. It is approximately in this form that aerobics exists as a modern phenomenon.

Only distinctions were added by the types of equipment used, heart rate zones and type of load.

Types of aerobics and their characteristics

There is no generally accepted work on the topic of "types of aerobics and their classification". Globally, aerobics differs into high and low intensity lessons... High intensity means a pulse of 60% of the maximum heart rate and the presence of jumps in the program. Although the latter is not the rule. Cycling and trekking eliminate shock loading, but “twist” the heart rate to the maximum. Low intensity is 50-60% of your maximum heart rate.

The maximum heart rate for fitness is calculated using the formula "220 minus the age of the client."

High intensity activity is:

Step apart from beginners classes.
All types of fitboxing, kickboxing and piloxing.
Zumba.
Trampoline lessons.
Kangoo jumps.
Hip Hop and Jazz Funk.
Break.
Speed running, sprint.
Group lessons of functional training.
Short interval workouts that combine strength training and jumping.
Almost everything that is given in online marathons with burpees and jumping.

Low-intensity yoga includes almost all types of fitness yoga, except for power yoga and options in a heated room, Pilates, non-shock aerobics with choreographic ligaments (aerodance, aerobix), all types of fitness ballet, walking on a treadmill and outdoors.

Swimming can be either high intensity or low intensity, depending on the skill of the swimmer and the speed of his movement.

Please note: the main characteristic of an aerobic lesson is the presence or absence of jumps and the client's heart rate. Whether there are dance ligaments or not, what kind of music is used, or not strength exercises with small equipment are introduced - it is not so important.

A short cheat sheet of your choice:

There should be no contraindications. Obesity from the first degree, diseases of the joints, spine, heart are definitely low-intensity types.
The lesson should be pleasant. No violence, no one will learn the ligaments and suffer for hours if it's just unpleasant.
You need to exercise no more than 2.5-3 hours a week, otherwise you will have to significantly increase your calorie and nutrient intake in order to recover.

Wellness

All types of aerobic lessons are designed to be wellness. But there is also a competitive discipline - sports aerobics (more about it below). Teams compete in it and fairly complex jumping and acrobatic elements are used.

The term "wellness aerobics" refers to conventional aerobic fitness. The general recommendation is to attend lessons 2-3 times a week, do not overtrain and monitor the pulse.

The main types are in any club:

Step - these are steps, jumps and dance links on special platforms. Trainees repeat after the instructor. At the end of the lesson, there may be a small strength section on the "problem areas" - hips, buttocks, abs or arms.
Zumba - dances to Latin, pop and even hip-hop elements. Built to work on problem areas, burn calories and keep you from getting bored. The instructor does not invent the movements himself, but learns according to a certain centralized program.
Fitbox - imitation of punches from boxing and kickboxing on a bag. Gloves and softer than martial arts pears are used. There are also "dancing" links - waste, steps, sometimes moving around the hall.
Tai-bo - a lesson with punches and kicks in the air, without pears.
GRIT - functional training with burpees, dumbbell swings, combined strength exercises.
Circular training - usually squats, lunges, push-ups and various exercises for the arms and back with small equipment. They do not reach the strength of the metabolic activity. They include only an aerobic mode of work in the body.
Interval lessons - can include both the alternation of power and jumps, and a minute under power load and two minutes of light steps. There are no standards, the instructor builds the load independently.
Funk and jazz-funk - two directions from the late 90s of the last century, which have become popular today, thanks to the fashion for that era and the corresponding music. They are dances very similar in style to hip-hop.

Pilates and yoga can be distinguished separately. Their fans will never admit that this is also aerobics, but they work out the "slow" muscle fibers and require an influx of oxygen.

Applied

Applied aerobics refers to activities that are used as an element of training in various sports and as an element of various shows and performances. For example, if a person is doing fitness in the gym with the goal of building muscle, aerobic exercise on a treadmill or dancing on a zumba will be applied to him.

Important: a simple scheme will help you choose the type of applied aerobics. If the main load is power, aerobics should be less intense and, if possible, without striking the bag with hands and feet. If the goal is to lose weight, there may be a shift towards “aerobic-strength” exercise such as group lessons. In this case, more intensive lessons can be included.

The rules are:

If the goal is weight loss, strength training fits into 12 working approaches for each muscle group and a person does a split 3-4 times a week, applied aerobics can be belly dance, zumba, cycling, trekking with an average load, or step for beginners.
If weight loss is performed in a circular or functional style, group aerobics should be avoided. Your choice is a treadmill, exercise bike, or ellipsoid with a heart rate of less than 70% of maximum.
If a person does not work out in the gym and does not plan to do so, but wants to lose weight, the choice is almost free, 3-4 hours a week in the aerobic room with a medium to high intensity load.
If the goal is muscle gain and body shaping, the most effective aerobics is low-intensity walking 2-3 times a week for 30 minutes. It will insignificantly increase calorie expenditure, strengthen the cardiovascular system and improve recovery from strength.

Is it possible to build a beautiful figure with just aerobics? Depends on the ideal, of course. If someone aspires to form a fitness model, he or she needs strength training. Are you satisfied with just slimness, small lean muscles and your own proportions? Welcome to the group aerobic lesson and don't forget diet.

Important: aerobics is not "for weight loss." It improves health and calorie expenditure. But whether a person loses weight or not depends on his style of eating and the amount of calories consumed.

Sports

This is a competitive discipline. It is recognized by the Ministry of Sports of the Russian Federation. Titles are awarded, competitions are held. There are sports aerobics sections in large cities, at sports schools and universities.

Athletes compete in a set of exercises, which may consist of:

longitudinal and transverse twines;
various jumps;
falls from the rack and exercises on the floor.

It is an artistic discipline like rhythmic gymnastics. Technique, physical aspects and aesthetics are assessed comprehensively. The ligaments are made by the athletes themselves or their coaches. There is no standard. The judges use a special point scale to identify the winners.

There are age groups, adult participants compete in one - over 18 years old. In addition, the competitions are held by divisions:

individual;
in pairs;
in threes;
in groups.

This sport is not the most popular, often teams live on enthusiasm, but sports aerobics develop strength, flexibility, endurance and build a beautiful athletic figure.

Summarizing

Aerobics is diverse. Anyone can do it - from a teenager to a deeply mature person. The workout is chosen according to their preferences; you can do it both in a group and at home with video programs. By itself, aerobics does not cause weight loss, but if you combine it with a balanced diet with a calorie deficit and strength exercises, you can significantly improve your figure.