Aerobics is a form of exercise, typically performed to music, often in a group setting with a leader, although it can be practiced solo and without musical accompaniment. Aerobics comprises stretching, strength training, and aerobic exercise components in order to improve all elements of fitness (flexibility, muscle strength, and cardiovascular fitness).
Within each 'unit' (units being flexibility, strength training and aerobic workout), practitioners go through variable routines comprising a number of different exercises. Proponents of aerobics cite staving off boredom and working out the whole body as two of the advantages of aerobics over other types of exercise. The reputedly higher safety factor inherent in a fitness routine led and overseen by a trained professional is another.
Formal aerobics 'classes' led by aerobics instructors are often divided into beginner, intermediate and advanced classes, with different routines and fitness goals for each, and many aerobics classes allow participants to modify their level of participation in line with their fitness level.
Aerobics is a form of exercise that is typically associated with weight loss regimes. Properly executed, it improves fitness, but doesn't contribute measurably to specialized athletic training. More women than men practice aerobics. Although aerobics is typically practiced to music, it is not to be confused with jazzercise or other dance-based workouts.
Physical fitness is extremely important for today's woman. In order to maintain the quality of life that you deserve, you will find that the importance of developing a regular exercise routine cannot be overstated.
Today's active woman should be involved in various sports that promote good health. These activities can and should include: cycling, aerobics, skiing, organized gym time, volleyball, running, golf, soccer, swimming, and other vibrant workouts.
If you are looking to improve your flexibility and posture and tone your muscles, particularly the core stabilizing muscles, with a low impact exercise, you could consider taking up Yoga, Pilates or Tai Chi.
Yoga
Having evolved in India over many thousands of years, this ancient system of physical and mental therapy is now widely practised in the West as a way to relax and tone the body and improve flexibility. The various techniques and postures of yoga keep joints lubricated and free, relieve stress and increase general well-being.
There are many different types of yoga, each one emphasizing a slightly different aspect of health and fitness. Styles such as Hatha and Iyengar yoga may be beneficial for older practioners as the slow, gentle movements avoid straining the joints but still tone the body and increase endurance and flexibility. Ashtanga and Vinyasa yoga are generally faster paced and more energetic. Bikram is a particularly challenging style performed in a heated room so that muscles and ligaments can be stretched further without injury.
Most forms of yoga practice concentrate on three fundamental principles, although different styles place differing degrees of emphasis on each one.
As well as improving general fitness, yoga is considered therapeutic in its own right - the movements helping to relieve chronic pain from back problems or conditions such as arthritis. Many people also report improvements in ailments ranging from allergies to insomnia. Yoga's benefits are also preventative. As your muscles and tendons become more flexible, they also become more resistant to injury, even when you are performing other physical activities.
Pilates
Pilates is a system of slow, controlled exercises intended to strengthen your body's core stabilizing muscles while improving their flexibility. It was developed in the early 20th century by an athlete and boxer named Joseph Pilates and has now been used by professional dancers and other athletes for more than 80 years.
The slow, controlled movements condition muscles, helping them to strengthen and elongate in an even, balanced manner. In particular, Pilates concentrates on the abdomen, back and pelvic-girdle region: the core muscles used to stabilize the body. This aids posture and keeps the hips and spine supple.
The exercises use gentle, lengthening motions to increase the body's flexibility, taking pressure off joints and reducing soreness, pain and fatigue. The stretching motions also pump vital nutrients to the muscles and joints, improving joint lubrication.
The principles of Pilates
With all Pilates exercises, the emphasis is on quality of movement rather than quantity. This means you can safely practice every day without over stressing your muscles or joints.
Tai Chi
The ancient Chinese art of movement, Tai Chi, is sometimes described as 'meditation in motion'. As well as calming and focusing the mind, tai chi has many documented physical benefits, including increased flexibility, balance, muscle tone and good body awareness.
Tai chi exercises use a continuous series of flowing movements, practiced together in a sequence known as the Form. These motions are intended to help your 'qi' (internal energy) to move freely through your body, encouraging harmony between your mind and body. Whatever your faith in qi, there is no doubt that the controlled, flowing movements bring real physical benefits.
Practising tai chi keeps you aware of your body. The precise, repetitive movements, with their emphasis on the controlled use of gradual tension and relaxation, help you to achieve a heightened appreciation of the way your whole body moves. This in turn improves posture, coordination and balance, relaxing tense muscles and reducing many of the stresses on your bones and joints.
The slow, controlled motion of the exercises also helps to load your bones and works muscles in parts of your body that are often neglected by more conventional weight-training exercises. One of the great advantages of tai chi is that anyone can practice it. It is low impact and carries little risk of injury, making it suitable for elderly people or those suffering from bone and joint problems.
Tai Chi Forms
Many different styles of tai chi have evolved over the centuries. The type most commonly practised in the West today, the Yang style, is characterized by mainly vertical postures and relaxed movements, performed at a slow pace and complemented with calm, even breathing. There are several Forms in each style and the number of movements in a Form can vary from as few as 12 to as many as 108. It generally takes 5-15 minutes to complete a sequence of movements, depending on the Form.
When learning tai chi Form, first try to familiarize yourself with one or two movements in the sequence and practice them regularly. Add more postures gradually, to give yourself time to learn each movement thoroughly. Be patient - the more slowly you work through the exercises, the better you will understand and benefit from them.
