Last-Modified: December 30, 1998
Misc.fitness.aerobic, was formed in June 1995 for those interested in discussing or questioning various aspects of a total aerobic fitness program. Topics welcome for discussion include any aerobic activity such as aerobic dance, step training, use of aerobic machines (e.g. stairclimbers, NordicTrak, rowing machines, etc.), jazzercise, walking, jogging, running or any other activity pursued for the purpose of
increasing aerobic fitness.
The questions addressed in this FAQ are, in fact, the most frequently asked questions in misc.fitness.aerobic. It may seem that misc.fitness.aerobic is focused on fat/weight loss based on the questions contained here. However, readers of the faq must recognize that the authors of the faq do not have control over the most often asked questions. We make no judgements on why a person is aerobically exercising or not. Because questions are about fat/weight loss are asked over and over again, this faq will address those questions and how aerobic exercise pertains to them or does not pertain to them.
The group will also address topics related to aerobic program such as nutrition, muscle training, aerobic exercise for weight loss, flexibility, aerobic exercise videos, tapes, literature and aerobic instructor certification procedures and certifying organizations.
This FAQ is under sporadic revision. If you are reading a version which has a Last-Modified date showing it to be more than a few month old then you should try to get a more up-to-date copy. New versions of the FAQ are posted every month to misc.fitness.aerobic, misc.fitness.misc, and misc.answers.
The text version is also available via anonymous ftp from:
ftp://ftp.oaktrees.org/pub/misc.fitness.aerobic.faq.txt
In theory, this version is as current at the one below, but sometimes I forget to update this one.
The text version is also available via the world wide web at:
http://www.oaktrees.org/fitness/misc.fitness.aerobic.faq.txt
This copy is the latest version.
TABLE OF CONTENTS
1. ORIGIN OF FAQ
2. DISCLAIMER
3. FAQS ON TOPICS OF INTEREST TO READERS OF misc.fitness.aerobic
4. AEROBIC EXERCISE
4.1 What is aerobic exercise?
4.2 What are some examples of aerobic activity?
5. AEROBIC TRAINING
5.1 What factors affect aerobic training?
5.2 How often should I train ? How hard? For how long?
6. WORKOUT INTENSITY
6.1 How do I determine my target heartrate?
6.2 What are some other methods for determining my workout intensity?
7. SPOT REDUCTION
7.1 I do lots of outer thigh (tummy, buns, etc.) work. Will that part of my body slim down first?
8. FAT BURNING
8.1 How do I know when I'm exercising hard enough to burn fat?
8.2 How long do I have to work out before I burn fat? and
If I workout before eating, will I burn 100% fat?
8.3 Will I burn only carbohydrates (and inhibit fat-burning) if I work out too hard?
8.4 What exercise should I do to burn the most fat?
9. EXERCISE DURATION
9.1 Is it better to break my exercise sessions or exercise for a longer period?
10. WEIGHT
10.1 How much should I weigh?
10.2 What's the best way to determine bodyfat percentage?
11. MUSCLE TRAINING
11.1 Should I train my muscles as well as do aerobic activity?
11.2 Which is better for muscle training - weights or ExerTube (Dynaband)?
12. WARM-UP AND COOL-DOWN
12.1 What is a warm-up, and how important is it to aerobic activity?
12.2 What is a cool-down, and how important is it to aerobic activity?
13. HEAT AFTER WORKOUT
13.1 Should I use a steam, sauna or hot tub right after a workout?
14. HOW TO BEGIN AN EXERCISE PROGRAM
14.1 I never exercised before. Where do I begin?
15. STEP AEROBICS
15.1 What is step aerobics?
15.2 What is proper stepping technique?
15.3 How high should my step be?
15.4 How can I increase intensity?
15.5. How fast should the music be?
16. EXERCISE GADGETS
16.1 How good is (insert your favorite exer-gadget shown on TV)?
17. EXERCISE INJURIES, REACTIONS AND ENVIRONMENT
17.1 What should I do for an acute injury?
17.2 What should I do for a chronic injury?
17.3 What are some common exercise injuries?
17.4 What are some common exercise reactions?
17.5 What are some common environment concerns?
18. EXERCISE AND EATING
18.1 How long should I wait after eating to start exercising?
18.2 What should I eat before an aerobic workout?
18.3 What should I eat as after and aerobic workout?
19. BEST TIME TO EXERCISE
19.1 What is the best time of day to exercise?
20. MAJOR CONTRIBUTORS
21. PHONE NUMBERS
21.1 What are some aerobic-related phone numbers I should know?
22. EXERCISE VIDEO SURVEY
22.1 What are some of the best workout videos?
23. CERTIFICATION
23.1 How do I get certified in the United States?
23.2 How do I get certified in the UK?
24. CHANGES TO THE FAQ
======================================================================
1. ORIGIN OF FAQ
The misc.fitness.aerobic FAQ has been formulated by
using the most frequently asked questions from the people
who read misc.fitness.aerobic. Any suggestions or revisions
should be sent to oaktree@oaktrees.org
2. DISCLAIMER
The questions and answers below represent our best
effort to provide general information. They are not to be
read as gospel. Individual people have different needs and
abilities, and all exercise routines suggested should be
adjusted to suit the specific situation. It is best to
consult a doctor before beginning any lifestyle change
involving exercise, particularly if you have been sedentary,
are very overweight or overfat, or have or suspect any sort
of medical condition which might be exacerbated by exercise.
3. FAQS ON TOPICS OF INTEREST TO READERS OF misc.fitness.aerobic
alt.food.fat-free FAQ
ftp://rtfm.mit.edu
alt.food.low-fat FAQ
ftp://rtfm.mit.edu
alt.support.diet FAQ
ftp://rtfm.mit.edu
misc.fitness FAQ
ftp://ftp.cray.com/pub/misc.fitness/misc.fitness.faq.html
misc.fitness.weights FAQ
http://www.imp.mtu.edu/~babucher/mfwfaq.html
Stretching and Flexibility FAQ
http://www.cs.huji.ac.il/papers/rma/stretching_toc.html
http://www.physik.uni-muenchen.de/~k2/budo/sfaq/stretching_toc.html
ftp://rtfm.mit.edu/pub/usenet/misc.fitness.weights/
The Abdominal Training FAQ
http://www.dstc.edu.au/TU/staff/timbomb/ab/
The High Intensity Training (HIT) FAQ---
http://www.geocities.com/Athens/2748/hitfaq20.html
The Hardgainer FAQ---
http://www.cs.unc.edu/~wilsonk/hardgainer.faq.html
ftp://rtfm.mit.edu/pub/usenet/misc.fitness.weights/
The Training-Nutrition FAQ---
http://pages.prodigy.net/paolom/Docs/main.html
The Powerlifting Competition FAQ---
http://www.geocities.com/Colosseum/4000/powerfaq20.html
The Anabolic Steriod FAQ---
http://home.earthlink.net/~pssst/as-faq.html
http://www.cyberiron.com/asfaq.html
Fitness Pointers
http://www.imp.mtu.edu/~babucher/weights/pointer.html
4. AEROBIC EXERCISE
4.1 What is aerobic exercise?
The word aerobic literally means "with oxygen" or "in the
presence of oxygen." Aerobic exercise is any activity that
uses large muscle groups, can be maintained continuously for
a long period of time and is rhythmic in nature. Aerobic activity
trains the heart, lungs and cardiovascular system to process and
deliver oxygen more quickly and efficiently to every part of the
body. As the heart muscle becomes stronger and more efficient, a
larger amount of blood can be pumped with each stroke.
Fewer strokes are then required to rapidly transport oxygen
to all parts of the body. An aerobically fit individual can
work longer, more vigorously and achieve a quicker recovery
at the end of the aerobic session.
4.2 What are some examples of aerobic activity? (Some
of these activities can be anaerobic if you are not
moving continuously)
(from Ron Hogan )
Aerobic dance, aerobic machines, backpacking, ballroom
dance, basketball, belly dancing, boxing, broomball,
calisthenics, canoeing, cycling, fencing, Frisbee, golf,
gymnastics, handball, hiking, hockey, ice skating,
jazzercise, jogging, judo, jumping rope, karate,
kayaking, mountaineering, racquetball, rock climbing,
roller skating, rope climbing, rowing, running,
skateboarding, skiing, skin diving, spelunking, square
dancing, squash, step aerobics, swimming, walking, water
skiing or any other activity that meets the criteria in
section 4.1.
5. AEROBIC TRAINING
5.1 What factors affect aerobic training?
Frequency, duration and intensity. Frequency refers to
how often you perform aerobic activity, duration refers to
the time spent at each session, and intensity refers to the
percentage of your maximum heartrate or heartate reserve at
which you work.
5.2 How often should I train? How hard? For how long?
Most experts believe that 3-5 times per week for a
duration of 20-60 minutes at 60-90% of age-specific maximal
heartrate or 50-85% of VO2max (heart rate reserve).
6. WORKOUT INTENSITY
6.1 How do I determine my target heartrate?
The general formula for the average person is 220-age X 60%
and X 90% of HRmax. For example, a 30-year old would calculate
his target zone using the above formula: 220-30=190.
190x.60=114 and 190x.90=171. This individual would try to
keep his heartrate between 114 (low end) and 171 (high end)
beats per minute.
(from Evelyn Mitchell )
The Karvonen Formula calculates your heartrate reserve
range. To calculate it, take your pulse for one minute on
three successive mornings upon waking up. (We will be using
the case of a 30-year old male whose resting pulse was 69,70
and 71 for an average of 70 over the 3 days.)
Calculate target heartrate by subtracting your age from 220
(220-30=190).
Subtract your average resting heart rate from target heartrate
(190-70=120).
The lower boundary of the percentage range is 50% of this
plus your resting heart rate [(120 x .5) + 70 = 130]. The
higher boundary is 85% plus your RHR [(120 x .85) + 70
=172]. Using the Karvonen Formula for percentage of heartrate
reserve, this 30-year old man should be working between 130
and 172 BPM.
Like the maximum heartrate formula, the Karvonen formula
can vary from individual to individual. Not every
individual is "average", and there can be large differences
among people. Therefore heartrate alone may not be the best
indicator of how hard or how well you are working.
It is important to note that the deviation in both the
age-specific formula and the Karvonen formula is due to the
estimation of HRmax. If you have an actual HRmax from a
graded exercise test, it will be more accurate. ACSM lists
two formulas for estimating HRmax, each one with
a standard deviation of +/- 10-12 BPM:
HRmax = 220 - age (low estimate)
HRmax = 210 - (0.5 * age) (high estimate)
HR = exercise intensity * HRmax * 1.15
Source, ACSM's Guidelines for Exercise Testing and
Prescription, 5th Edition, p. 274, Williams and Wilkins
(publishers)
6.2 What are some other methods for judging my workout intensity?
The Borg scale of perceived exertion is another way of
determining how hard you are working. Using your own
subjective Rate of Perceived Exertion (RPE) on a scale of
6-20 or a scale of 0-10, you determine how hard you *feel*
you are working. A rating of 12-16 ("somewhat hard" to
"hard" on the 12-20 scale) or a rating of 4-6 ("somewhat
strong" to "very strong") on the 0-10 scale
reflects a heartrate of 60-90% of maximum and should be the
target area for which to strive.
Original Scale Revised Scale
6 0 Nothing at all
7 Very, very light 0.5 Very, very weak
8 1 Very weak
9 Very light 2 Weak
10 3 Moderate
11 Fairly light 4 Somewhat strong
12 5 Strong
13 Somewhat hard 6
14 7 Very strong
15 Hard 8
16 9
17 Very hard 10 Very, very strong
18 * Maximal
19 Very, very hard
20
Source: ACSM's Guidelines for Exercise Testing and
Prescription, 5th Edition, p. 68, Williams and Wilkins
(publishers).
The talk test is another measure of intensity. You
should be able to talk without gasping for air
while working at optimal intensity. If you cannot, you
should scale down. On the other hand, if you can sing an
aria from Madame Butterfly, then you need to work harder.
7. SPOT REDUCTION
7.1 I do lots of outer thigh (tummy, buns, etc.) work. Will that
part of my body slim down first?
No. When we're working a muscle or group of muscles to
burn fat, we have no control over what part of the body we
burn fat from. There is no such thing as "spot reducing".
Fat generally is used up in pretty much the reverse order
it was put on, (LIFO - Last In First Out). When you are
exercising, the blood is carrying fat from all over the body
to provide the energy. The muscles which are being worked
will improve, of course, so when the layers of fat finally
do get worked off, you'll have some nice lean tissue to show
for all your efforts.
(from Michael G. Kurilla )
Another aspect to this question is the fact that muscle
growth underneath a fat deposit can give the appearance of
spot reduction. This is because the overlying fat is stretched
over a greater surface and appears thinner, although the total
amount of fat is the same. A good analogy is with a balloon.
As the air is increased, the skin on the balloon gets thinner,
but the amount of balloon material stays the same. I think that
this may be how the spot reduction myth originated. By working
the muscles below the fat, people think they are actually making
the fat go away.
8. FAT BURNING
8.1 How do I know when I'm exercising hard enough to burn fat?
Actually, you're *almost* always burning fat at one rate
or another, but you burn most when your body is in its aerobic
range. A good rule of thumb is that after 20 minutes in your
aerobic zone, you will be burning more fat than carbos. Covert
Bailey, in "Smart Exercise", states that you will be burning
fat after only twelve minutes of aerobic exercise. If you
can increase your aerobic activity to 30 minutes or longer,
you will be burning a larger percentage of calories from fat.
There is still some disagreement as to which is better - longer
duration at lower intensity, or shorter duration at higher
intensity. If you are limited in time, then the higher intensity
will maximize your aerobic benefits in a shorter amount of time.
If you can work for a longer duration at a lower intensity, you
will decrease your chance of injury. If you are interested
in decreasing the amount of fat on your body, the idea is to
use more calories than you take in. Your muscles will continue
to burn fat after both aerobic and anaerobic (muscle training)
exercise.
(from Michael G. Kurilla [mgk2r@uva.pcmail. virginia.edu])
This is perhaps the most common question raised by individuals
exercising for the purpose of either weight loss or simply
weight control. This stems from the recognition that aerobic
exercise is a significant adjunct to any weight loss program,
that is diet plus aerobic exercise produces more weight loss
than diet alone. In addition, the weight lost with exercise
tends to be a higher percentage of fat.
Exercise can be grouped into three broad levels of intensity,
mild, moderate, and high. Mild intensity is a comfortable walking
pace and can be sustained almost indefinitely, moderate intensity
is equal to an average cardiovascular conditioning workout (able
to talk, but not sing) and can be sustained (in a trained individual)
for upwards of 3 - 4 hours, and high intensity is not
able to talk and can only be sustained for 30 - 45 minutes.
Based on recent and very detailed research studies, in terms of
absolute fat burning, a moderate intensity workout burns the most
fat. At a heart rate equal to about 75% of max, fat burning will
approach 0.5 grams - 1.0 grams of fat per minute. There is a weight
dependence with the lower end referring to a 100 pound individual
and the upper end to a 200 pound person. As the duration continues
(greater than 1 hour), fat burning can increase slightly (another
10%).
At a mild intensity, the majority of calories expended (85 - 90%)
are fat calories, but the absolute level is only about 60% of the
moderate intensity. At high intensity levels, fat burning declines
to a level of about 65% of the moderate pace, as sugar burning
supplies the rest. The high rate of sugar burning exhausts the
limited sugar supply in muscles and causes muscular failure.
The only caveats for the above burn rates are that these numbers
are derived from individuals who were already aerobically trained
and were conducted in the AM before breakfast. Less fit individuals
are known to burn less fat and more sugar (part of aerobic
conditioning is greater reliance on fat burning for energy).
Exercising after a meal will tend to promote more sugar burning.
Consumption of sugar during an exercise session will also tend to
retard fat burning in favor of the sugar. These numbers were derived
from cycling and so the absolute numbers can be increased if
exercises that involve more muscle groups are utilized (running,
rowing, etc.). From peak energy production rates for various
exercises, rowers might reach about 40% higher.
8.2 How long do I have to work out before I burn fat? and
If I workout before eating, will I burn 100% fat?
You are _always_ burning fat. There is no magic on/off switch for
"fat burning", or any other system in the body. Your body gets its
energy from several sources all the time; the proportions change
depending on the intensity and duration of the activity, but stored
body fat is always one of them.
Stored body fat is utilized more for low- to moderate-intensity,
long-duration activity; this could be where the confusion about
needing to exercise for x number of minutes arises. During the
first several minutes of exercise your body gets started by
tapping primarily (not exclusively!) its more immediate energy
sources, like glycogen in your muscles. These sources cannot keep
up with the continued demand for energy, so your body gradually
taps into stored body fat as well to continue at that intensity.
As an analogy, think of your body as always carrying around a cord
of firewood and a small bottle of jet fuel. The firewood is your
stored body fat, the jet fuel is the glycogen in your muscles. When
you need to suddenly dash for the bus, you use the jet fuel. It
won't get you far because you don't have much, but you can get
there very fast. When you need to go on a long day hike, you use
the firewood--a long, slow burn that can last for hours, and you
have plenty of it. But you always have to use a few drops of jet
fuel to get going while you kindle the firewood, and to keep the
flame bright. And you always have to use the firewood, even if
only as a pilot light.
From this analogy it should be easy to see that it's not possible
to work out ensuring that 100% of your energy is coming from fat--
you couldn't get started, or once started couldn't perform at more
than a "slow smolder" intensity. In fact, many people report
feeling very sluggish if they try to work out in the morning on an
empty stomach, while simply eating a simple high-carbohydrate snack
an hour before yields a much better performance. It takes energy
to make energy!
It may at first come as a surprise to learn that the time when your
body is getting its highest _percentage_ of energy from fat is when
you're asleep! But consider that when you're asleep, your body has
no need for bursts of high intensity activity, so those energy
systems are quiet. Obviously, sleeping is not a good activity for
losing weight, because your total energy requirements are quite low
then. This should show you that the _rate_ at which you burn
fat/calories is not as important as the _total_ that you burn on a
daily basis. In other words, the minute-to-minute fluctuations in
the proportions of fat vs. carbohydrate used by your body are not
linked to long-term weight managment.
8.3 Will I burn only carbohydrates (and inhibit fat-burning)
if I work out too hard?
While the body's reliance on carbohydrates increases during
high-intensity activity, it's not that fat burning is in any
way inhibited. It's just that the rate of increase in the amount
of fat burned is slower than the rate of increase in the amount of
carbohydrate used. So the percentages change, but the aerobic
metabolism (fat burning) isn't really inhibited. Again, those
minute-to-minute fluctuations are insignificant in the grand
fat-loss scheme.
8.4 What exercise should I do to burn the most fat?
If your goal is fat loss, then try to achieve a maximal
_calorie_ burn, and don't worry about a maximal _fat_ burn. As
long as you are expending more calories than you are consuming
-- on a regular and consistent basis -- then the fat/weight will
come off. Any aerobic activity which you enjoy doing enough to
do 3-5 times a week at a moderate intensity for at least 20
continuous minutes at a time will help you burn lots of calories;
dance/step aerobics, bicycling, swimming, basketball, soccer,
running, skating, hiking, and walking are all good examples.
9. EXERCISE DURATION
9.1 Is it better to break my exercise sessions up, or exercise for a
longer period?
In general, for the average aerobicizer, it doesn't matter
whether you exercise for 2 shorter sessions or 1 longer
session. Keep in mind that your body requires a "warm-up"
period of 5 to 10 minutes and a "cool-down" period of similar
length (cf. section 12). So if you exercise for one 60
minutes period, 40 to 50 minutes of that time would be for
aerobic training with the remainder for warm-up and
cool-down. If you exercise for two 30 minute periods, 10 to
20 minutes of each period or 20 to 40 minutes total, would be
aerobic training.
So if you break up your workout but using the same amount of
time, you might be training aerobically for a shorter amount
of time. Does this really matter? It depends on why you
are aerobically training. If you are interested in training
for an activity like soccar/football or water polo, where
you are actively working aerobically for extended periods of
time, then, yes, it will make a difference. The duration of
the training periods very directly affect the aerobic
capacity of an athlete. For example, if you don't have the
aerobic capacity for swim constantly for the duration of a
water polor game, you aren't going to be able to complete an
entire game.
However, if you are exercising for general fitness and health,
then other issues are important. If it works for you to
exercise in 2 shorter periods, and that is what you are able
to do ,then that is what is best for you. For most of us,
it is more practical to exercise in 1 period, be it long or
short. A very short period of exercise, like a 10 minute
session will have limited aerobic benefits for all but the
most deconditioned because of the warm-up/cool-down
necessities. That doesn't mean that it doesn't have
benefit; it's not aerobic training.
10. WEIGHT AND BODYFAT PERCENTAGE
10.1 How much should I weigh?
What you weigh is not as important as the percentage of bodyfat to
lean tissue. You can be overweight without being overfat and vice
versa. Since muscle weighs more than fat, and you want to have firm
muscles throughout your body, you may weigh more than you thought
was average for your height and build. There is still much
controversy over what is "ideal" bodyweight. While some body fat is
essential to sustain life, it is generally thought that a healthy
bodyfat percentage for males is 8-20% and for females is 13-25%.
Source: ACE Instructor Manual, 1993, p.178
10.2 What's the best way to determine Body Fat
Percentage?
(from )
Weighing in water (hydrostatic) is generally considered
the best method. But, the real answer is that a single
measurement, no matter how accurate, doesn't tell you much.
What's really important is, are you gaining or losing fat?
The best way to answer this question is to take a reading
every few weeks and graph the results. The absolute
accuracy of these readings isn't really important as long as
you use consistent technique so that the error is about the
same every time. The two methods that work best for
at-home measurements are skin-fold calipers and biceps IR
units. Treat the numbers not as "body fat percentage" but
as a "body fat index." It is a general method of tracking your
aerobic fitness. In general, aerobic fitness or aerobic
capacity increases with decreased levels of bodyfat. It's like
the gas gauge in your car - it doesn't tell you how many gallons
you have, but it gives you a relative indication.
11. MUSCLE TRAINING
11.1 Should I train my muscles as well as do aerobic activity?
Definitely. Muscle training is an integral part of any
aerobic program because strength will help to protect you from
injuries that can occur during your favorite aerobic
exercise. When you are strong, it is easier to maintain
proper form.
11.2 Which is better for muscle training: Weights or
ExerTube (DynaBand)?
Neither is actually "better". All exercise accessories
have their uses. Weights require more muscles in use to
maintain proper form, while the bands and tubes are easier
to use in targeting specific muscles. Bands and tubes also
have the advantage of being somewhat adjustable in
resistance just by changing length. To change weights in
dumbbells, you either need another set of dumbbells, or extra
plates for those which use plates. Dumbbells, however, do offer
a much greater range of available weights, particularly at the high
end, making them more useful in strength training. Bands
and tubes are generally used in resistance training exercises.
12. WARM-UP AND COOL-DOWN
12.1 What is a warm-up, and how important is it in
aerobic activity?
A warm-up helps your body prepare itself for exercise and
reduces the chance of injury. The warm-up should be a
combination of rhythmic exercise which begins to raise the
heartrate and raise muscle temperature, and static
stretching through a full range of motion. The rhythmic
exercise may be a slower version of the aerobic activity to
come. For example, you might want to walk before you jog,
or do some aerobic dance movements before an aerobic
or step class. The stretches in the warm-up should be
non-ballistic and cover all of the major muscle groups.
Always stretch the lower back before doing any lateral
movement of the upper torso such as side bends.
12.2 What is a cool-down, and how important is it in
aerobic activity?
After any aerobic activity, the blood is pooled in the
extremities, and the heartrate is elevated. The purpose of
the cool-down is to bring the heartrate down to near-normal
and to get the blood circulating freely back to the heart.
Stopping abruptly could result in fainting or place undue
stress on the heart. The cool-down should also include
stretching to help relax the muscles which worked so hard
during the activity. The cool-down stretches also increase
flexibility, and might help to prevent DOMS (Delayed Onset Muscle
Soreness) although this has not been proven.
13. HEAT AFTER WORKOUT
13.1 Should I use a steam, sauna or hot tub right after
a workout?
Since the blood tends to pool in your extremities after
a vigorous workout, and steams, saunas, hot tubs and even
hot showers tend to dilate your blood vessels, it is really
not the best thing to do as it will be more difficult for
the blood to reach the heart and brain. However, if you've
done a thorough aerobic cool-down, and you wait a reasonable
amount of time to return to almost normal, you might go into
one of these "fun" things. But if you feel any sign of
weakness or dizziness, get out immediately.
14. HOW TO BEGIN AN EXERCISE PROGRAM
14.1 I have never exercised before. Where do I begin?
It is a good idea to start slowly and build up to a full
program. Walking is the easiest way to begin a program.
Start with a stroll for a mile or so and build up to walking
3-4 miles per hour. As you become proficient at walking,
you might want to try another activity such as jogging,
running or even aerobic or step classes. The best aerobic
program is the one you enjoy and will stick to. Remember,
the journey of 1000 miles begins with but a single step.
15. STEP AEROBICS
15.1. What is step aerobics?
Step aerobics is a form of aerobic activity which is
performed on a platform that usually ranges from 4" to 10"
in height. Step training was developed to provide a low-impact
activity that is both challenging and interesting. People who
may not like certain aspects of aerobic dance find that step is
a very good alternative. Each participant works within his or her
own space. There is no traveling across a room. When done properly,
step training is an efficient means of improving aerobic fitness.
15.2 What is proper stepping technique?
Your body should remain in good alignment. This means your head is
up, shoulders down and back, chest up, abdominals in. When
stepping up, lean from your ankles and not your waist; this will
avoid placing excessive stress on the lumbar spine. Contact the
platform with your entire foot, rather than allowing your heel to
hang off the back; this will avoid stress and possible injury to
your achilles tendon. When stepping down, step close to the
platform and allow your heels to contact the floor to help absorb
the shock. (toe, ball, heel).
When doing lunges or repeater steps, the foot that stays on
the step should support your entire weight. The foot that
touches the ground should barely touch down, rather like you are
dipping your toe into cold water.
You should not use hand or leg weights when you are stepping, as the
risk of injury outweighs any added benefit you might get from using
weights. It is important to note that anyone with a history of knee
problems should consult a physician before beginning step training.
15.3 How high should my step be?
The best step height is the MINIMUM necessary for you to get
a good workout. Maintaining range of motion and adding
propulsion to your moves can increase the intensity of your
workout much more than adding a riser.
Keeping the above in mind, step height depends on several things -
fitness level, current stepping skill, and the degree of knee
flexion when the knee is fully loaded while stepping up. At no
time should the knee joint of the first leg to step up flex beyond
a 90% angle. Reebok is now saying that 60% is even better.
Deconditioned individuals or beginners should begin on a 4"
platform. As you improve, you may add risers to increase the step
height making sure not to exceed the 90 degrees of knee flexion.
The most popular step heights are 6" and 8".
15.4 How can I increase intensity.
There are several ways to increase intensity. Increase your step
height, use longer lever arms or add propulsion moves (where both
feet are off the step at the same time). If you are going to add
propulsion, or power as it is known today, make sure not to do these
moves for more than one minute at a time as these moves result in
higher vertical impact. All power moves should be done as you go
up onto the platform. Always step down without power. Power moves
are considered advanced, and should not be attempted by beginners.
15.5 How fast should the music be?
According to Step Reebok guidelines, music should be played at
a speed of 118-128 BPM. At higher tempos, technique and safety are
SERIOUSLY compromised. It is impossible to get the full range of
motion that can be achieved at slower tempos. Because of this,
unlike in traditional floor aerobics, faster tempos do not
necessarily yield tougher workouts.
16. EXERCISE GADGETS
16.1 How good is (insert your favorite exer-gadget shown on TV)?
The fitness industry changes all the time, and along with these
changes come trends and fads in the types of exercise people prefer
to do and the machines and equipment they use to do it. Some of
these items are good, and some are junk.
As pointed out by Ken 17. EXERCISE INJURIES, REACTIONS AND ENVIRONMENT
17.0.0 Introduction
The following section describes a number of injuries
and syndromes that can befall the exerciser. While
this information can be useful in determining appropriate
first aid or symptomatic relief methods, it is important
to be aware of the distinction between first aid and
relief of symptoms vs. diagnosis and treatment.
As will become evident in the sections ahead, a single
symptom (such as knee pain) can have a variety of causes,
many of which are not immediately obvious and require
the diagnosis of a physician, who can prescribe treatment.
Individuals are strongly encouraged not to use the information
below to "self-diagnose", but merely as guidelines for
appropriate first aid/symptomatic relief and when to see
a physician.
17.0.1 Legal Issues for the Exercise Professional
Exercise professionals are *strongly* encouraged to refrain
from the process of diagnosis and/or prescription of treatment
or rehabilitative exercise. Our scope of practice is limited
to encouraging rest, RICE, and a visit to the doctor.
Statements such as "that sounds like chondromalacia - why don't
you try and strengthen the medial quad to help out" or "you've got
low back syndrome" involve a judgment by the exercise professional
that can be construed in a court of law as a diagnosis and/or
prescription of rehabilitative exercise.
If such advice causes the individual to sue at a later date,
the charges can be much more serious than mere negligence - the
exercise professional can find themselves in the position of
being charged with practicing medicine without a license.
Exercise professionals are best advised to speak in general
terms without reference to an individual's condition, to focus
on general preventive behavior, and to refer individuals
to a physician when a diagnosis needs to be made or an
injury does not respond to first aid/symptomatic relief (such as
RICE).
An appropriate example: "well, there are a number of causes
for the shin pain you're experiencing. You can apply RICE
to relieve the symptoms, but if it doesn't feel better within
a day or two you should consult with your physician." Here we
sidestep the issue of diagnosis, stress symptomatic relief, and
incorporate a physician referral in one sentence.
Or: "Now we're going to do some exercises for the back. It is
believed that strengthening the low back can help prevent low back
pain." In this case, only a general discussion on preventive
(not rehabilitative) exercise is provided.
17.1 What should I do for an acute injury?
If you feel that you have "pulled a muscle" or have an
inexplicable pain after exercising, the *immediate*
treatment is RICE (rest, ice, compression, elevation).
Icing for 48 hours, every 2 hours for about 10-15 minutes,
*should* help the injured area. However, if you've got an
injury that doesn't respond to RICE in a
couple of days, you should see your physician.
17.2 What should I do for a chronic injury?
It is important to remember that the people here on
misc.fitness.aerobic have varied backgrounds, but are
primarily fitness professionals. As such, we're really not
qualified to give out rehabilitative exercise. You must see
your physician or other qualified person to find out what
you should do if an injury persists.
17.3 What are some common exercise injuries?
17.3.1 Overuse Injuries
The heading of overuse injuries is a broad one, into which
the vast majority of exercise-related injuries fall. Generally
overuse injuries are chronic ones, meaning that no single event
causes them (as with a sprained ankle or a broken leg), but a long
series of events over weeks, months, or years of training gradually
weaken or irritate the area in question until exercise
becomes difficult or impossible, or other symptoms appear.
The vast majority of overuse injuries can be avoided by proper
attention to form and technique, appropriate rest, proper equipment
(especially footwear), and gradual increase of exercise frequency,
intensity, or duration.
The best cures for an overuse injury are rest followed by a
gradual return to activity coupled with an awareness of the problem
activity, and appropriate corrective measures (be they more gradual
return to exercise, appropriate strengthening, or avoidance of
certain forms of activity).
17.3.2 Patellofemoral Syndrome ("Runner's Knee") / Chondromalacia
Chondromalacia literally refers to the wearing away of the
cartilage on the back surface of the kneecap, which might be
first exhibited as a "clicking" or "grating" sound, and knee
pain under the patella (kneecap).
Chondromalacia refers to the condition, and not a specific
disease state, as a great many possible causes exists for
damage to the cartilage.
Patellofemoral syndrome, likewise, refers to generalized
knee pain, often associated with runners, but not limited to
runners alone. In this context, the cause is usually improper
running mechanics over a period of time, though in many cases
the cause is unknown.
Once chondromalacia has occurred, the process is irreversible,
and attention is paid to achieving the maximal amount of pain-free
activity, and avoiding activities which will cause further damage
to the joint.
Note that patellofemoral pain is of a more general nature,
and may or may not be due to the pathological condition of
chondromalacia.
It is best to consult a physician or a physical therapist
when any sort of knee pain is encountered.
17.3.3 Plantar Fasciitis and Neuromas
Plantar fasciitis is literally an inflammation of the
plantar fascia, a web of tough, fibrous connective tissue on
the bottom of the foot. Neuromas are irritated nerve endings,
but can cause pain in the foot (or other places, depending on
the nerve in question).
Either condition should be examined by a physician. While
both are commonly caused by overuse, the question of whether
the condition is due to poor technique, simple overuse, or an
orthopedic problem should be explored.
In the case of the latter, orthotics (inserts for shoes designed
to help maintain proper impact cushioning and support for the foot)
can play a major role in the prevention of future episodes.
17.3.4 Lateral Epicondylitis ("Tennis elbow") and the
More general Tendonitis/Arthritis/Bursitis
Any "-itis" condition refers to inflammation or irritation.
In the cases of tendonitis, arthritis, and bursitis, the sites of
inflammation are the tendons, joints, and bursae (fluid-filled
sacs provided cushioning between tendons and bones), respectively.
Again, any of these conditions should involve a physician
referral. Tendonitis and bursitis are common overuse injuries,
and rehabilitation will generally involve rest, and enhancing
flexibility and strength of all muscles surrounding the joints
near the area in question.
Arthritis can be caused by two distinct disease processes -
osteoarthritis is essentially "wear and tear" on joints, in which
the cartilage covering the articulating surfaces of the bones
becomes worn, and the joint reacts, often by swelling and
filling with fluid. It can become quite tender, and
motion can become difficult.
Rheumatoid arthritis is an autoimmune disorder in which the
body launches an attack on its own joint tissues. While much
less common than osteoarthritis, it can be severely debilitating.
Rehabilitation for arthritis generally involves activities
that are low-impact in nature, and strengthening exercises.
Activities are carried out through a "pain-free range of motion"
(ROM limited by the onset of discomfort), and no activity is
recommended during periods of active inflammation.
17.3.5 Shin Splints and Compartment Syndromes
Shin splints are a common name for pain felt in the anterior
portion of the calf, which can be due to a variety of causes, from
muscle imbalances to something as serious as a compartment syndrome.
Generally, treatment for shin splints involves RICE, strengthening
exercises for all of the muscles surrounding the ankle joint, and
flexibility exercises.
Compartment syndromes are a much less common, but more serious
problem, where one of the compartments between muscles which
contains blood vessels and/or nerves becomes swollen, compressing
the blood vessels and/or nerves. This can lead to pain, swelling,
and discomfort, and in severe situations can be an emergency
situation requiring surgical intervention.
17.4 What are some common exercise reactions?
Some number of people experience reactions to exercise,
ranging from uticaria, a harmless red blotchiness on the neck,
face, or arms, to exercise induced asthma or bronchospasm,
to anaphylaxis.
Exercise-induced asthma (EIA) is most likely to strike
individuals exercising in cold, dusty, or excessively humid
environments, and can range in severity from mild coughing to
severe discomfort. Individuals who suspect that they
have exercise-induced asthma are encouraged to seek medical
attention to rule out other possibilities, and to ensure the
best possible treatment for their condition.
General recommendations for persons with EIA include an extended
warm-up, avoidance of cold, dusty, or extremely humid environments
for exercise, pursed-lip breathing, and keeping an inhaler handy
for use during exercise (if recommended by physician).
While very rare, it is possible for someone to have an allergic
reaction to exercise, called exercise-induced anaphylaxis. This is
a life-threatening situation, and requires immediate medical
attention. People prone to EIA can, at the advice of their
physician, carry a bee-sting kit to use in such situations.
Any person suspecting that they are prone to EIA should consult
with their physician before resuming exercise.
17.5 What are some common environmental concerns?
Extremes of temperature and humidity pose special problems
for the exerciser. In hot weather, care must be taken to wear
clothing that is light, breathes well, and allows for the
evaporation of sweat.
"Sauna suits", "tummy wraps", and other products designed
to encourage quick weight loss through sweat are particularly
dangerous - the body can reach dangerous (or even fatal) core
temperatures in very short periods of time. Weight lost by
these methods will be regained as soon as water is ingested
again, and so the risk outweighs any "benefit".
On extremely humid days care must be taken to exercise at
an appropriately lowered intensity, out of the high heat/humidity,
or even to postpone exercise until the heat/humidity diminish.
As exercise intensity increases and more heat must be dissipated,
evaporation of sweat becomes the principal means by which cooling
occurs. In a high-humidity environment, evaporation
becomes less effective at cooling, and the risk of heat-related
injury is greater.
Adequate hydration is also key to safe exercise in the heat,
as the body will produce large quantities of sweat. 1-2 cups
of water before exercise and 1/2-1 cup of water during exercise
are recommended, though more can be ingested.
It is important to remember that the thirst mechanism lags
behind the body's need for fluid - by the time one is thirsty
one is already substantially dehydrated. Even small amounts of
dehydration can affect performance, and severe dehydration can be
life-threatening.
Contrary to popular belief, water consumed during exercise will
not contribute to cramping, so "swish and spit" should be avoided in
favor of consuming small amounts of water steadily during the
exercise session, especially during periods of prolonged exercise.
In the cold, care must be taken as well. It is best to dress in
layers that will wick sweat away from the body - many of the
"high-tech" fabrics that are now available will do this admirably.
Outer layers can be used to keep the body warm during warm-up, and
removed as exercise progresses to allow the body to cool itself,
and then be replaced during the cool-down to avoid an excessive
chill.
Garments made of fabrics like wool, which will insulate even
when wet, are superior to garments made of materials like cotton,
which will contain sweat and can contribute to heat lost by
evaporation and conduction as the activity level decreases.
17.5.1 Heat-Related Problems and Injuries
(from Jennifer Robles (Neefer) )
17.5.1.1 Who is at risk for heat-related illness?
People at risk for heat-related illnesses include those who
work or exercise outdoors, elderly people, young children, and
people with health problems. Also at risk are those who have
had a heat-related illness in the past, those with medical
conditions that cause poor blood circulation, and those who take
medications to get rid of water (diuretics).
People usually try to get out of extreme heat before they begin
to feel ill. However, some people do not or cannot. Athletes
and those who work outdoors often keep working even after they begin
to feel ill. Those living in poorly ventilated or poorly insulated
or poorly heated buildings are at risk of heat emergencies Many
times, they might not even recognize that they are in danger of
becoming ill.
17.5.1.2 What are heat related illnesses?
Heat cramps, heat exhaustion, and heat stroke are conditions caused
by overexposure to heat. Heat cramps are the least severe, and
often are the first signals that the body is having trouble with the
heat. Heat cramps are painful muscle spasms. The usually occur in
the legs and abdomen. Think of them as a warning of a possible heat-
related emergency.
HEAT EXHAUSTION is a more severe condition than heat cramps. It
often affects athletes, fire fighters, construction workers, and
factory workers, as well as those who wear heavy clothing in hot,
humid environments. Its signals include cool, moist, pale or flushed
skin, headache, nausea, dizziness, weakness, and exhaustion.
HEAT STROKE is the least common but most severe heat emergency. It
most often occurs when people ignore the signals of heat exhaustion.
HEAT STROKE develops when the body systems are overwhelmed by heat
and begin to stop functioning. HEAT STROKE is a SERIOUS medical
emergency. The signals of heat stroke include red, hot, dry skin;
changes in consciousness; rapid, weak pulse; and rapid, shallow
breathing.
17.5.1.3 How do you treat heat cramps?
To care for HEAT CRAMPS, have the victim rest in a cool place.
Give them cool water or a commercial sports drink. Usually, rest and
fluids are all the person needs to recover. Lightly stretch and
gently massage the area. The victim should NOT take salt tablets
or salt water. The can make the situation worse.
When the cramps stop, the person can usually start activity again
if there are no other signals of illness. She should keep drinking
plenty of fluids. Watch the victim carefully for further signals of
heat-related illness.
17.5.1.4 How do you treat other heat-related illnesses ?
When you recognize heat-related illness in its early stages,
you can usually reverse it. Get the victim out of the heat. Loosen
any tight clothing and apply cool, wet cloths. If the victim is
conscious, give cool water to drink.
Do NOT let the conscious victim drink too quickly. Give about one
glass (4 ounces) of water every 15 minutes. Let the victim rest in a
comfortable position and watch carefully for changes in her
condition. The victim should not resume normal activities the same
day.
17.5.1.5 When do you call 911?
Refusing water, vomiting, and changes in consciousness mean that the
victim's condition is getting worse. Call 911 (or emergency
services). If the victim vomits, stop giving fluids and position
the victim on the side. Watch for signals of breathing problems.
Keep the victim lying down and continue to cool the body any way you
can. If you have ice packs or cold packs, place them on each of the
victim's wrists, ankles, groin, armpit, and neck (a.k.a. pulse
points). Do NOT apply rubbing (isopropyl alcohol).
17.5.1.6 At what temperatures and humidity are heat-related illnesses
likely?
These curves approximate the figure in the 1993 American Red Cross
Standard First Aid manual.
HOT: {93F (34 C), 20% humidity}, {87 F(31 C), 50%}, {82 F(28 C),100%}
Sunstroke, heat cramps, or heat exhaustion possible with prolonged
exposure/exercise
VERY HOT: {105F(41C), 20%}, {92F(34C), 60%}, {87F(31C), 100%}
Heat cramps or heat exhaustion likely
EXTREMELY HOT: {120F (49C), 20%}, {108F(43C), 40%}, {91F(33C), 100%}
Heat Stroke or sun stroke imminent
Reference, 1993 American Red Cross Standard First Aid Manual
17.5.2 Specific Cold-Related Injuries - Hypothermia and Frostbite
Frostbite involves the freezing of tissue, and can range from
mild to fairly severe. The skin will generally look yellowish, and
will be cold to the touch. First aid generally involves warming the
affected area using moderately warm water - remember that sensation
will be reduced in the area, and the temperature of the water
should be verified by running it on unaffected skin! Do *not*
rub the area, as this can cause further tissue damage.
Frostbite should be examined by a physician to assess the extent
of the damage. It is best prevented by proper clothing and limited
exposure to cold.
Hypothermia is a life-threatening condition wherein the core body
temperature has become dangerously low. Many of the same symptoms
as heat exhaustion, including dizziness, nausea, loss of appetite,
vision problems, etc., may be present. In the case of hypothermia
it is important to call 911 immediately, and use any means present
to warm the victim, such as removing excess clothing and putting
them in a sleeping bag with an unaffected person who
can provide body warmth until help arrives.
18. EXERCISE AND EATING
18.1 How long should I wait after eating to start exercising?
If you ate something fairly light, you probably don't
need to wait very long. However, since people are
different, it is difficult to say what the optimum waiting
period is for everyone.
18.2 What should I eat as my meal before an aerobic workout?
Consider that you will probably burn between 300 and 450
kCal in an aerobics class. Keep the caloric content of the
meal below that if you're intending to lose weight. That
pretty much lets out any sort of "heavy" meal. The average
American's diet is very high in protein, and relatively low
in complex carbohydrates, so complex carbs before an aerobic
workout are probably better. Keep the total calories from fat to
25% or lower, in general.
18.3 How soon and how much should I eat after an aerobic
workout?
If you feel like eating immediately after a workout, be
sure that it's high in carbohydrates, lower in protein, and
either very low or no fat content. The carbs should be
mostly complex. Durum or semolina pasta, fat-free granola
bars, and some of the lower-sugar fig or other fruit bars are fine.
Try to take in as few kCals as you can - just take the "edge" off.
Munching out on broccoli or cauliflower florets with just a touch
of fat-free Ranch is good.
If the workout was pretty intense, I'd recommend about an
hour's wait afterward before eating a full meal. Most
people aren't really ready to eat when they're majorly
sweaty and still breathing heavily, anyhow. Cool down, then grab a
nice refreshing shower, and mellow out with a big glass of ice water.
Next, find some candles, and sit down to a nice plate of rigatoni
with tomato sauce with basil, green peppers, and little bits of
chopped mushroom. Brush your whole wheat toast with a film of
olive oil, sprinkle on some freshly-chopped garlic, ...you get the
picture.
19. BEST TIME TO EXERCISE
19.1 What is the best time of day to exercise?
As a general rule, if your habits are diurnal, exercise
in the early evening, when your metabolism is at its peak,
is more efficient. This varies widely, however, and you
really need to exercise at the time which "feels" best for
you. The best time to work out is when you *want* to, so
pick a time of day at which you find exercise enjoyable.
20. Major contributors, unless otherwise noted, are:
Larry DeLuca
Denice Howard
Bobbie Rivere
Jennifer Robles
Bill Whedon
21. PHONE NUMBERS
21.1 What are some aerobic-related phone numbers I should know?
(from Liesl Kolbe )
Music:
Power Productions 1-800-771-BEAT (2328)
MusicFlex 1-800-MUFX (6839)
PROMotion Music 1-800-3804PRO overseas 1-214-219-7410
(free demo tape)
Muscle Mixes 1-800-52mixes (free catalog)
Ken Alan Associates 1-800-536-6060 (free catalog)
Aerobics Music Service 1-800-430-3539 (free sample and catalog)
Body Rhythms 203-489-3526 (custom tapes, drumming & percussion)
Custom Sounds EuroTrax 1-800-mix-trix
SpinMaster Vin 1-800-540-7381 (custom tapes free catalog)
Videos:
Complete Guide to Exercise Videos (Collage) 1-800-433-6769
(free catalog)
The Firm 1-800-THE FIRM
Sound Systems:
Audio Visual Now 1-800-491-6874
Supreme Audio 1-800-445-7398 (free catalog)
Hydrophonics 1-800-794-6626 (aqua mikes and sound)
Wireless 315-343-2857 (mike systems)
JoShel Engineering 315-343-2857
Equipment, clothes, books:
Ground Control 1-800-476-8631 (air bench pro)
Lady Foot Locker 1-800-877-5239 (for nearest location)
Body Wrappers 1-800-323-0786 (clothing)
California ID 1-800-804-2243 (clothing)
Schwinn 1-303-473-9609 (info on cardio bikes)
Human Kinetics 1-800-747-4457 Canada 800-465-7301
(free brochure, books)
Fitness Wholesale 1-800-537-5512 (free catalog apparel & equipment)
Sportjock 1-800-634-4556 (clothes)
Workout Warehouse 1-800-942-8436
(free catalog equipment & educational)
Eurotard Bodywear 1-800-747-0875
OPTP 1-800-367-7393 (exercise balls)
FitBALL 1-800-890-2255 (exercise balls)
Training Camp 1-800-238-5241 (slides)
Forza +44(0)171 488 9488 (fitness equipment in Europe)
R&J Sports 1-800-842-9738 (free catalog discount shoes)
All That Glitters 1-800-771-4fun (free catalog clothes)
Fitness Products 1-800-421-1791 (free catalog)
Road Runner Sports 1-800-551-5558 (Running and Fitness source)
Organizations:
IDEA 1-800-999-4332 ext 7 (membership info)
FitClub 1-800-653-club (coach and club packages for kid's fitness)
SFA Senior Fitness Association 1-800-243-1478 (courses)
NSCA National Strength & Conditioning Association 402-476-6669
AFAA (Aerobics and Fitness Association of America) 1-800-446-2322
ACE (American Council on Exercise) 1-800-825-3636
22. EXERCISE VIDEOS
22.1 What are some of the best workout videos?
Here is the list of top workout videos, compiled from news group
members:
(from Casey Scalzi
Title Instructor Time Level
Super Stomachs Joanie Greggains 15 min
Phenomenal Joanie Greggains 30 min
Abdominal
Weight Watchers 30 min X 3 tapes
2000 series Steel Tamilee Webb 50 min X 5 tapes
2 The Firm 1 60 min aerob/weight varying
2 The Firm 2 60 min aerob/weight varying
The Firm 3 60 min aerob/weight varying
The Firm 4 45 min aerob/weight varying
The Firm 6 48 min varying
The Firm Tortoise 60 min varying
3 Buns and Thighs Kathy Smith 60 min Step varying
2 Step Aerobics Kathy Smith 60 min Step varying
Sweat Express Kari Anderson 60 min Dance Aerob. Intermed
Step Right Up Charlene Prickett 60 min Basic Step Intermed
Buns of Steel I Greg Smith
Energy Sprint Karen Voight's 80 min Step/toning advanced
Power Step Reebok 40 min Step workout advanced
Circuit Training Keli Robert's 60 min Circuit step
2 Step Reebok Gin Miller 40 min Step intermed
Step Ahead Candace Copeland 45 min Step int/adv
Serious Curves Charlene Prickett
Arms of Steel for Men
Abs of Steel Tamilee Webb
Energy Sprint Karen Voight 80 min Step Mixed/adv
Two the Max Kari Anderson 40 min Hi-lo/step Advanced
**I received 7 responses to this query. The entries with 2
in the far left were voted for twice.
Comments on Tapes:
Step Right Up - very basic step moves, but constant &
challenging, varying.
Sweat Express - very "dancey" and you need lots of space!
The Firm - low-impact aerobics using free weights for
about one half of the tape. Volume 6 and the Tortoise
also use a barbell and include step aerobics segments,
although the stepping sections aren't very long or very
challenging. The second half of the tape includes floor
exercises for legs, Abs, butt and arms, and a stretching
section followed by a cool down. The Firm routines can
be customized for any level exerciser by varying the amount
of weight used. Beginners are instructed not to use any
weights at all. Weights increase as fitness level increases.
The Firm - They all have in common the use of hand-weights
for combined cardio and strength training. All of these
videos can be tailored to individual levels by decreasing/increasing
the amount of the hand-weight used. The music is not top-40
anything, I think the scores might have been written for
the FIRM videos-- the music therefore never gets dull.
Vol #1: Simple moves, heaviest weights required, very much
strength-oriented, but it gives a great cardio workout too.
The Abs are killers!
Vol #2: Much more "dancey", but still a good strength workout.
The Abs are also very hard!
Vol #3: Step. Somewhat complicated at times, but still a
good workout.
Vol #4: Step and Strength. This a great overall workout.
I find that I use it a lot just because it is slightly shorter
and I have a million things to do.
Kathy Smith - divided into sections. Beginning exercisers do
the warm up, cool down, and just one stepping section. Advanced
exercisers do more or all stepping sections.
Kathy Smith - Buns and Thighs is VERY intense using standing
strengthening exercises that really tax the glutes, hams and
quads. To me it was so difficult it was a little anaerobic. But
that can be a good way to increase your anaerobic threshold.
Buns of Steel I - with Greg Smith is good, but I prefer a cardio
workout to the body toning. Although I do this tape more than
the other "toning" tapes I have. I have "Buns of Steel III" with
Tamilee Webb (I think that's how to spell her name) and I don't
like it as much. I find the squats are harder to do at the pace
she sets.
Energy Sprint - I have NEVER found a tape that has done as much
for me as this tape. It starts with lower body toning then
proceeds to about 40 min. of aerobics and high-intensity (and
sometimes high impact) aerobic sections called energy sprints.
The sprints REALLY get your heart going, pushing your aerobic
threshold then you recover in a short, lower-intensity segment.
The end of the tape has thorough upper body and ab toning. The
music is motivating, too. I noticed several things about this
tape right away: 1) it made me sweat like no other I've tried;
2) it works a lot of additional muscle groups that most step
tapes ignore; 3) My cardiovascular endurance increased dramatically
in less than a month of doing this tape 2x/week, thanks to the
interval training. I wouldn't call the tape "dancey", but rather
dance inspired-- the movements are graceful and controlled, use
lots of large limb movements and balances.
Two the Max - A ton of fun for those of us who like a very fast
paced, highly choreographed, "dancey" workout. I've done this video
at least once a week for over a year and it still makes me smile.
Step Reebok - Less "dancey". Very good cueing. The power step tape
is very intense and all moves can be done without the hop. I do
find that these tapes can become boring even though they are
intense. The simple choreography and robot like class can wear on
you.
Fitness Background:
How long have you been exercising to videos?
All respondents exercised to videos regularly for at least 1.5
years. Some for as many as 8 years.
How often do you exercise?
Most respondents use exercise videos as the main form of exercise,
using the videos around 5 days per week and doing at least one video.
What is your level of fitness?
Respondents who answered this question were of intermediate to
advanced level.
What other cross training methods do you use?
Run approx. 20 mi./wk in good weather
Occasional long hikes
3 days at gym for aerobics and two days at gym for weights
Swimming
NEW ADDITIONS
I have gotten great results from Keli Roberts Circuit Video muscle
training and Step. Also for those interested in Pilates Keli's
Step video has a "Pilates like"l Abdominal section!
***********
I'd like to vote for Keli Roberts Step (54 minutes) and Keli Roberts
Circuit Training (56 minutes) Videos
Both Inter/ Advanced and about
The Circuit training video uses a band or weights and muscle
training is mixed with step aerobics.
I used to belong to a club and go to step class and lift weights
but I ran out of time.... About 9 months ago I started using tapes
and bought a step. I have used a bunch of tapes but these more
than any other (I still use the Reebok Step Circuit Challenge a bit)
*********************
I ordered Cathe Friedrich's Mega Step Blast from Collage Video.
All I can say is AWESOME AWESOME AWESOME! This is the best high
impact advanced tape I've ever done. I highly recommend it.
23. CERTIFICATION
23.1 How do I get certified in the U.S.?
(from Larry DeLuca )
23.1.1 Who certifies aerobics instructors and personal trainers?
The two major certifying bodies in the US for Aerobics Instructors
and Personal Trainers are the American Council on Exercise (ACE) and
the Aerobics and Fitness Association of America (AFAA). Many other
organizations provide certifications as well, including the National
Strength and Conditioning Association (NSCA), the American College of
Sports Medicine (ACSM), and a number of regional organizations.
23.1.2 Are they licensed?
Currently, there is no license (as in a medical license) required to
be an Aerobics Instructor or Personal Trainer. Periodically
legislation is drafted, but the industry has done a remarkably good
job of policing itself.
While most clubs require certifications of their instructors, there
is no law against teaching without a certification.
23.1.3 Why get certified then?
In the time since the dawn of aerobics, when people still exercised
in bare feet, drawing from dance classes, and having soaring injury
rates the industry has grown up, gotten educated, and as a whole
approaches exercise very differently.
While certification is required to work at the majority of clubs
these days, that alone should not be a reason to obtain one.
Preparation for any of the major certifying bodies' exams will
require the candidate to grasp the fundamentals of the exercise
sciences - anatomy, kinesiology, physiology. In addition, the
latest research and trends in exercise testing and programming will
be covered, and the standards and guidelines for exercise for
different populations will be discussed.
We know a lot more about group and individual exercise now than we
did ten years ago, and a lot more is expected of today's instructors
than to look fit and know a bunch of exercises and choreography.
23.1.4 Who should I certify with?
Either ACE's Aerobic Instructor Certification or AFAA's Primary
Certification are excellent starting points for aerobics instructors,
and either organization's Personal Trainer Certification for Personal
Trainers.
There may also be other organizations in your area. In the northeast
(New Hampshire and Massachusetts) there is an organization called
Fitness Resources, based in Bow, New Hampshire. (Not to be confused
with Fitness Resources Associates in Needham, MA - another excellent
organization). Fitness Resources offers an aerobic instructor
certification program specifically targeted at new instructors that
is not terribly expensive (see How much does it cost?, below). There
may be other such organizations in your area.
Another consideration is the preferred certification in your area.
While both organizations are well-respected in the industry, some
clubs (and some geographic regions) prefer one or the other. If
you've got a specific place to teach in mind, find out who most of
their instructors are certified by.
Other organizations offer certifications at the national level. The
American College of Sports Medicine offers six different
certifications (three on the health and fitness track, three on the
clinical track), which range from Group Exercise Leader to Cardiac
Rehabilitation Director. The National Strength and Conditioning
Association offers Personal Trainer and Certified Strength and
Conditioning Specialist certifications.
23.1.5 What kind of training and preparation do I need? Do I need a
degree in exercise science?
None of ACE or AFAA's certifications require a degree in a fitness-
related field, nor does the ACSM Exercise Leader certification.
Other ACSM certifications and the NSCA Certifications have different
requirements, depending on the depth of knowledge and experience
expected. You should contact those organizations for more
information.
If you are an experienced instructor or personal
trainer, you may be able to pass AFAA or ACE's exams merely by
studying their materials and taking the exam. If you are
inexperienced, it is strongly recommended that you take a training
course before attempting any of the exams (except the AFAA Personal
Trainer Certification, which is a 3-day workshop complete in itself).
23.1.6 What is the format of the ACE exam? When is it given?
The ACE exams are written only, and consist of 175 multiple choice
questions. Do not be fooled by this - they require a thorough
knowledge of the material, and the ability to not only remember
facts but to apply them to specific situations as well.
ACE offers sample examinations that can give you a good feeling for
the types of questions the exam will ask and their level of
difficulty.
The ACE exam is given quarterly in many cities across the US, and in
conjunction with several major fitness conventions.
23.1.7. What is the format of the AFAA exam? When is it given?
The AFAA exams include both written and practical components. The
written exam consists of 100 multiple choice and matching questions,
and is similar to the ACE exam, though the scope is more limited.
The practical exam for the Primary Aerobic Certification includes a
group exercise demonstration for appropriate warm-up, aerobic
exercise, and muscle strengthening for the major muscle groups. The
practical exam for the Personal Trainer Certification includes a
demonstration of a fitness-testing protocol and an oral component
requiring the candidate to answer questions demonstrating a
knowledge of exercise science.
The AFAA Primary Aerobic Certification is usually given in
conjunction with an AFAA-sponsored Primary Certification Review
(1-day) or Primary Certification Workshop (2-day), though it is
possible to "Challenge" the exam by paying a reduced fee and just
taking the written and practical components without the workshop.
The Personal Trainer Certification is given as a 3-day workshop.
There is an optional course presented during the first day called
"Introduction to Exercise Science". If you do not have a strong
background in anatomy and kinesiology, it is recommended that you
take this course as well.
AFAA tours the country, presenting many workshops each month in every
geographic region.
23.1.8. What training courses are available to me?
ACE does not provide training directly, but offers ACE accreditation
to independent organizations to provide preparation for its exams.
You can obtain more information about these by contacting ACE.
AFAA provides certification reviews, workshops, and instructor
training courses periodically. Independent providers also offer
training to prepare candidates for the AFAA exams. AFAA clearly
states in its literature that the 1-day reviews are intended for
experienced instructors who merely need a review of information
before taking the exam. Do not expect to be able to absorb enough
material in the one-day review to pass the exam if you are not
already an experienced instructor.
23.1.9. Is it expensive?
ACE's exam costs $145. To challenge the AFAA Primary Exam is $99.
AFAA's one-day review is $229, and the Personal Trainer Workshop is
$299. Intro to Exercise Science is $90.
Prices on training courses vary widely, but $300-$400 is not at all
unheard of.
23.1.10. What else do I need?
You'll need to be certified for CPR. The American Heart Association
and the American Red Cross both provide acceptable programs.
23.1.11. What sort of study materials are available to me?
ACE publishes two excellent textbooks, their "Aerobic Instructor
Manual" and their "Personal Trainer Manual". Each is about $40, and
an excellent investment.
AFAA publishes a single textbook, called "Fitness: Theory and
Practice". It's also about $40.
23.1.12. Who can I contact for more info?
You can reach ACE at:
American Council on Exercise
5820 Oberlin Drive, Suite 102
San Diego, CA 92121-3787
1-800-825-3636
You can reach AFAA at:
Aerobics and Fitness Association of America
15250 Ventura Blvd., Suite 200
Sherman Oaks, CA 91403
1-800-446-2322
Thanks to Bill Whedon and Laura Hoey for their help on the
information about ACE.
23.2 How do I get certified in the U.K?
(From Trevor Burton)
23.2.1. Who certifies aerobics instructors and personal trainers?
For Aerobic Exercise in the UK, the Royal Society of Arts (RSA)
offer a "Basic Certificate in Exercise to Music". Other
organisations offer their own certificates, but there is currently
no awarding body established within education and training other
than the RSA. The industry is in the middle of re-organising and
producing National Vocational Qualifications (as have several other
industries), which will then be certified by any recognised awarding
body such as City & Guilds, BTEC and RSA. There are many regional
qualifications, for example, local authorities may run their own
courses for instructors in their areas. More advanced qualifications
than the Basic Certificate are available and many are valuable and
worthwhile. For some of these (ante- and post-natal exercise and
over-50s exercise) the YMCA is the only body (AFAIK) offering
training and certification.
23.2.2. Are they licensed?
No license or qualification is required by law in the UK to teach as
an Aerobics Instructor or Personal Trainer.
23.2.3. Why get certified then?
Larry's answer about clubs requiring certification/getting up to
date with exercise knowledge/increased expectations of instructors
applies to the UK too
Also, the public are becoming more educated and many customers are
now expecting their instructors to be qualified, and inquiring about
qualifications. Some insurance companies are requiring a certain
number of hours training before they will personally insure aerobics
instructors - a requirement for hiring some private halls for
classes.
23.2.4. Who should I certify with?
At national level in the UK, there is the Central YMCA which
offers the RSA Basic Certificate and several other of its own
certificates relating to exercise such as weight training, circuit
training, ante- and post-natal exercise, exercise for seniors, aqua,
fitness assessment. These are offered by the area offices of the
Central YMCA throughout the UK.
At the regional level in the UK, there are many organisations such
as commercial companies or colleges of further education which also
offer the RSA Basic Certificate. Some organisations such as local
authorities may offer their own certificates.
When choosing who to get certified with, choose carefully. The same
certification may cost more with one organisation than another, and
some organisations have a reputation for high quality. The
Central YMCA has an excellent reputation, although its courses are
not the cheapest. You need to decide if you are only interested in
a certificate or you wish to study on a quality course. Ask the
course organiser for recent students who you can contact to find out
about the course.
23.2.5. What kind of training and preparation do I need? Do I need a
degree in exercise science?
Any prior exercise knowledge or experience is an advantage if you
are taking the RSA Basic Certificate, however, if you are committed,
you can pass the course with no previous knowledge or experience.
For more advanced courses, the RSA Basic Certificate is often a
requirement.
At the moment, you cannot take the RSA examination without taking
the course, however, this is set to change in the near future.
23.2.6. What is the format of the RSA exam? When is it given?
The examination consists of 5 parts. These may be examined on one
exam day, but one section is sometimes examined by the course tutor
during the course. The exam day is several weeks after the course
has finished. This gives students time to prepare the 10 week plan
and fifth week class.
a. Students must write a class critique of a class they have
attended. They analyse the class in terms of structure,
appropriateness for the class participants, appropriateness of the
music (tempo and beat). They also analyse the teacher's style in
terms of how (if!) they teach as opposed to lead, clarity of cueing
and use of voice. This section may be examined during the course
rather than on examination day.
b. A written examination lasting one hour with multiple choice or
short answer questions on anatomy, physiology, kinesiology,
nutrition.
c. A written test lasting 15 minutes which consists of case studies
of individuals who wish to exercise, but who have particular
preferences or risk factors for exercise. Students recommend
exercise programmes appropriate to the individual.
d. Students must produce a 10 week plan for a beginners class which
with weeks 1, 5 and 10 shown in detail. The plan must show
progression in terms of time spent on each component, intensity of
each component and complexity of choreography. This is examined by
an interview with an external examiner.
e. Students must prepare and teach a 45 minute aerobic class based
on the fifth week of their progressive plan. This is taught to a
class of about 8 in the presence of the examiner on examination day.
The examiner usually asks the student to demonstrate selected
sections from the class and not to teach the whole class from start
to finish.
23.2.7. What training courses are available to me?
In the UK, the RSA is a certifying body, not a training body, but
all organisations offering the Basic Certificate must register with
the RSA.
For details of course dates and fees, contact your local college of
further education, or Central YMCA (who may pass you on to their
regional centres).
23.2.8. Is it expensive?
Prices for the RSA Basic Certificate course vary widely, but
including the examination, expect to pay between UKP 200 and UKP
350.
23.2.9. What else do I need?
In the UK, CPR certification is not compulsory by law, but may be
required by health clubs and sports centres. Responsible exercise
teachers should seek CPR qualification in any case. The St. John's
Ambulance Brigade, the British Red Cross or the St. Andrew's
Ambulance Association all offer cheap CPR courses with widely
accepted certificates.
23.2.10. What sort of study materials are available to me?
Central YMCA publishes "The English YMCA Guide to Exercise to
Music" by Lesley Mowbray and Rodney Cullum, Pelham Books, ISBN
0-7207-2021-4. This is getting a little out of date now, but is an
acceptable basic text at a price of UKP 10.99
You could also try "A reference manual for teachers of Dance
Exercise" by Jill May, W. Foulsham and Co., ISBN 0-572-01472-4 at
UKP (about) 10. This is aimed more at practising teachers rather
than those in training.
23.2.11. Who can I contact for more info?
You can reach the RSA at:
Royal Society of Arts Examinations Board
Westwood Way
COVENTRY
CV4 8HS
England
Telephone 01203 470033
You can reach Central YMCA at:
Central YMCA
Training & Development Department
112 Great Russell Street
LONDON WC1B 3NQ
England
Telephone 0171 343 1800
0171 580 2989
Fax 0171 436 1278
24. CHANGES TO THE FAQ
DATE : December 30, 1998
Introduction
Updated URL for this faq
Section 3
Updated the URL for the Training Nutrition FAQ
DATE : July 20, 1998
Section 8.1
Modified introduction to "fat burning" section
Section 20
Added Denise and my e-mail to the authors list
DATE : July 18, 1998
Sections 20
Changed BR e-mail
DATE : June 17, 1998
Sections 8.2, 8.3, 8.4
Added information on fat burning
DATE : May 5, 1998
Section 15.2:
Modified foot placement instruction in order to clearly
indicate risk of injury by improper foot placement on
step. Rewrote instructions for repeaters and lunges.
Section 15.3:
Added to statement on step height.
Section 15.5:
Changed tempos to reflect current Reebok
recommendations.
DATE : January 18, 1998
Section 7.1:
Corrected the math.
DATE : September 26, 1997
General:
Introduction: added paragraph to indicate that many of
the frequently asked questions are about weight or fat loss.
Section 7.1:
Modified the question to indicate that the asker is
interested in fat loss.
Section 8.1:
Removed line about the number of calories in a pound of
fat.
Section 9.1:
Rewrote section.
Section 10.2:
Modified section to more clearly indicate the bodyfat
index concept.
Section 11.1:
Rewrote section.
DATE: April 1, 1997
General:
Introduction: modified to more accurately reflect revision
rate.
TOC: added section 24. CHANGES TO THE FAQ
Section 1:
changed Bobbie's e-mail address
Section 3:
added FAQs
Section 4.2:
changed Ron's e-mail address
Section 6.2:
corrected typo
Section 20:
changed Bobbie's e-mail address
Section 23.2:
changed London Central YMCA to Central YMCA
added new phone number
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