Gilad Step Versus Gin Miller Step Aerobics

Step aerobics involve fitness choreography set to music and done using a free-standing step. The step is used to enhance body-weight exercises and increase heart rate. It also strengthens the muscles around the knees to help avoid joint injury. Gin Miller came up with the idea for the step, and Gilad, along with many other fitness instructors, created his own fitness routines on the step. Gin Miller and Gilad filmed their routines so that they would be available for people to use in the home.

History of Step Aerobics
Gin Miller created step aerobics by creating step training. She had injured her knee and was encouraged by her physical therapist to walk up and down steps in order to strengthen her muscles. This gave her the idea of using a step within fitness choreography. Gin then created a number of videos using the step in order to teach a larger audience about step aerobics. She founded the Reebok University Faculty, which develops health and fitness programs and videos. Gilad Janklowicz is a fitness instructor and innovator who embraced and furthered step aerobics within his various classes. He made a large number of fitness videos and a fitness television program entitled "Bodies in Motion," which features step aerobics. Gilad has won four Telly awards for his fitness videos.

Gilad's Videos
Gilad, who made a large variety of videos, made two step aerobics videos that are primarily for intermediate to advanced steppers. However, with practice, a beginner can learn the steps and do the workout. His videos always start with a warm-up sequence to diminish your chance of injury. His first video, "Step and Tone Workout," is a 41-minute workout that is both cardio and strength training. In this video, you use hand weights to tone your arms while doing the step aerobics choreography. His second video, "Step Aerobics," is a 60-minute workout broken into four 10 minute sequences, with a warm-up and cooldown. You can choose to do some or all of the sequences, although you should always perform both the warm-up and cooldown.

Gin Miller's Videos
Gin Miller has an entire line of videos ranging from beginner workouts to advanced. In her videos, she teaches the different steps that are common in step aerobics choreography. She then puts these steps together in sequences. Finally, she puts the sequences together to create longer sequences of movement. Her videos also always begin with a warm-up and end with a cooldown. Some of Gin's videos feature hand weights or other props, much like Gilad's "Step and Tone Workout." However, she has several videos, such as "Simply Interval," that use the step as a tool to enhance body-weight exercises and perform interval training. These videos are thus strength training and cardio combined, with a focus on burning fat and increasing metabolism.

Location and Music
Gilad's videos strive to be fun and encouraging in order to make you enjoy your workout. They are set on a beach in Hawaii and feature a large cast of people. Thus, they have a natural, outdoor setting that is appealing to the eye and makes you feel as though you are on vacation at a beach party. The music has a techno-style and is upbeat. Gin Miller's videos are filmed in a fitness studio. She generally does not have other people in her videos. She also uses upbeat, techno-style music to keep you moving quickly and create an enjoyable atmosphere. Her style is relaxed and focused rather than fun and playful. If you are looking for a party feel, Gilad's videos are more for you. However, if you want a calmer atmosphere for your workout, Gin Miller's videos work well.

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Flatten Stomach Using Insanity

The idea behind Insanity is that it's a tough, grueling workout you can do in your own home. The program mixes plyometrics, cardio, upper-body resistance moves, core training and recovery work. How long it takes you to get a flat stomach with Insanity depends not only on your starting point, but also how closely you adhere to the program and how much effort you put in.

The 60-Day Promise
Insanity guarantees visible results after just 60 days of following the plan. The program creators are so confident that those who follow the schedule to the letter will be pleased with progress, that they offer a money back guarantee. This timeframe might not be enough for you to get a flat stomach if you're starting from an overweight or obese standpoint, however.

Healthy Weight Loss
While you may be inclined to drop fat and get lean as quickly as possible, your health needs to be taken into account. According to the Nutrition.gov website, a reasonable and healthy rate of weight loss for most people is around one to two pounds per week. As Insanity lasts just under nine weeks, you should be looking to lose nine to 18 pounds in that timeframe. If you think you've only got this much to lose until you have a flat stomach, then one round of Insanity may be enough. If not, you might need to complete the program a few times over.

Stepping Toward Shredded
For some, a flat stomach simply means no wobbly bits, while for others it means a shredded six-pack. Give yourself enough time to diet down if your goal is to be extra lean, advises nutritional scientist and bodybuilder Dr. Layne Norton. If you're prone to carrying extra fat you may need 16 to 22 weeks to reach your goal, which would be two to three rounds of Insanity.

It's Down to You
Ultimately, you'll get results with Insanity and can get a flat stomach, but how long it takes depends a lot on how much effort you put in. Working to your maximum, not skipping workouts and eating right will go a long way to speeding up your results -- but taking things easy, missing sessions and following a poor diet will take you further away from your goal. Make mini-goals along the way to help keep you on track and realize that your transformation should be a gradual one, not a fast fad or quick fix.

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Drop Excess Fat With Zumba

Zumba Fitness is an international brand that includes a line of DVDs, fitness wear and accessories. Unlike most other workouts, a Zumba Fitness workout is choreographed to Latin and international music, including reggaeton, salsa, merengue and hip-hop.

The creator of Zumba, Beto Perez, recently published a book along with Maggie Greenwood-Robinson, author of “The Biggest Loser.” Their book, “Zumba: Ditch the Workout, Join the Party! The Zumba Weight Loss Program,” includes a five-day express diet, which promises a loss of nine pounds in five days, along with a 14-day meal plan and a workout DVD.

Obtain your doctor’s approval before undertaking a new diet and exercise regimen.

 See your doctor before beginnning a new diet and exercise routine.
Read the book and begin your weight loss regimen with the Zumba five-day express diet. Co-author Maggie Greenwood-Robinson states that the diet is restrictive but safe when used for only five days. The quick weight loss may motivate you to continue exercising and dieting until you reach your goal.

After five days on the express diet, continue the program with a healthy, balanced diet as provided by the 14-day meal plan in the book. Your diet should include lean protein, whole grains, complex carbohydrates, and foods that are rich in calcium and fiber.

 A salad is filling, delicious and nutritious.
Take Zumba classes or exercise to your Zumba workout DVD at least three or four times a week. Zumba workouts burn an average of 400 to 800 calories per hour, depending upon the intensity of the workout.

If you have physical limitations or are an active older adult, Zumba Gold classes or DVD may be best for you. It features less hopping and bouncing moves, which relieves strain on your back and knees. You may also modify any Zumba routine to suit your needs. You don’t have to do everything the instructor does -- change up the moves. If your knees are achy, eliminate hopping and jumping but continue moving. Always listen to your body.

Add resistance training to your Zumba routine by holding light weights during your workout. The weights provide resistance training, which can increase the program’s effectiveness, especially when used with the toning and sculpting moves.

 Light weights provide resistance training during Zumba workouts.
Keep a positive frame of mind. It will help you stick to your diet and Zumba exercise regimen.

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Aerobic Exercises for Short Breath

Aerobic exercise is often touted as a surefire remedy for those who want to improve their health and prevent chronic diseases. And while aerobic exercise -- like walking, biking, or swimming -- does have health benefits, there are also certain drawbacks. Understanding the disadvantages of aerobic exercise is important for those who are thinking about incorporating it into their daily fitness routine.

Weight Loss
The Centers for Disease Control and Prevention report that nearly 36 percent of the U.S. population is currently living with obesity. For these individuals, aerobic exercise -- which burns calories and aids in weight loss -- can be highly beneficial. People who are underweight and struggling with weight gain, however, may not fare so well, as participation in an aerobic exercise routine may actually exacerbate low weight status. The American Council on Exercise states that people who wish to avoid weight loss while actively engaged in an aerobic exercise routine must carefully monitor their caloric intake to maintain proper balance.

Decreases in Muscle Mass
During aerobic exercise, the body often relies on fuel stores to provide energy and maximize performance. While the carbohydrates found in glucose and glycogen are a ready source of energy, as is fat in the case of aerobics, the body will turn to muscle mass as an energy source of last resort if needed to obtain the needed fuel during a challenging aerobic exercise session. These loss can be especially detrimental to the elderly, who are already at risk for muscle atrophy as they age. For younger exercisers, this can happen if the aerobic training is excessive, depending on nutrient intake and body composition.

Elevated Blood Pressure Levels
According to Johns Hopkins Medicine, blood pressure typically increases during aerobic exercise, to aid in the circulation of oxygenated blood through the body. In some cases, systolic blood pressure readings can reach to 250 mm Hg or higher. While most adults can handle these spikes in blood pressure levels -- and may actually benefit from a lowered blood pressure reading in the long run -- elevated systolic readings can be dangerous for some people living with heart disease. The American College of Sports Medicine says that those with a history of cardiovascular dysfuction should stop aerobic exercise if their blood pressure increases to 200 mm Hg.

Increased Fluid Loss
Fluid loss -- through both sweat and increased respiration -- is common during aerobic exercise. If fluid losses are significant and replacement does not occur, aerobic exercisers may develop dehydration. The American Council on Exercise encourages exercisers to drink at least eight ounces of fluid for every pound lost during activity. Fluid intake should occur before, during, and after aerobic exercise to be most effective in the prevention of dehydration.

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Disadvantages of Aerobic Exercise

Aerobic exercise is often touted as a surefire remedy for those who want to improve their health and prevent chronic diseases. And while aerobic exercise -- like walking, biking, or swimming -- does have health benefits, there are also certain drawbacks. Understanding the disadvantages of aerobic exercise is important for those who are thinking about incorporating it into their daily fitness routine.

Weight Loss
The Centers for Disease Control and Prevention report that nearly 36 percent of the U.S. population is currently living with obesity. For these individuals, aerobic exercise -- which burns calories and aids in weight loss -- can be highly beneficial. People who are underweight and struggling with weight gain, however, may not fare so well, as participation in an aerobic exercise routine may actually exacerbate low weight status. The American Council on Exercise states that people who wish to avoid weight loss while actively engaged in an aerobic exercise routine must carefully monitor their caloric intake to maintain proper balance.

Decreases in Muscle Mass
During aerobic exercise, the body often relies on fuel stores to provide energy and maximize performance. While the carbohydrates found in glucose and glycogen are a ready source of energy, as is fat in the case of aerobics, the body will turn to muscle mass as an energy source of last resort if needed to obtain the needed fuel during a challenging aerobic exercise session. These loss can be especially detrimental to the elderly, who are already at risk for muscle atrophy as they age. For younger exercisers, this can happen if the aerobic training is excessive, depending on nutrient intake and body composition.

Elevated Blood Pressure Levels
According to Johns Hopkins Medicine, blood pressure typically increases during aerobic exercise, to aid in the circulation of oxygenated blood through the body. In some cases, systolic blood pressure readings can reach to 250 mm Hg or higher. While most adults can handle these spikes in blood pressure levels -- and may actually benefit from a lowered blood pressure reading in the long run -- elevated systolic readings can be dangerous for some people living with heart disease. The American College of Sports Medicine says that those with a history of cardiovascular dysfuction should stop aerobic exercise if their blood pressure increases to 200 mm Hg.

Increased Fluid Loss
Fluid loss -- through both sweat and increased respiration -- is common during aerobic exercise. If fluid losses are significant and replacement does not occur, aerobic exercisers may develop dehydration. The American Council on Exercise encourages exercisers to drink at least eight ounces of fluid for every pound lost during activity. Fluid intake should occur before, during, and after aerobic exercise to be most effective in the prevention of dehydration.

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Best Aerobic Exercise Workouts

According to the American College of Sports Medicine, aerobic exercise is "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature," such as riding a bicycle. Aerobic exercise is hardly a modern invention -- running, for example, is a classic aerobic activity -- but interest in organized aerobic workouts boomed in the late 20th century. If you belong to a health club you likely have your choice of numerous aerobics classes, or you can exercise along with an aerobics DVD at home. Constructing your own aerobic workout takes a bit more thought, but you can still choose from a variety of exercise formats.

Timing Your Workouts
Aerobic exercise can fit into any schedule. If you have a large block of available time every few days, perform two or three long workouts per week. If you’re fairly busy, perform shorter workouts four or five times a week. You can even break your workouts into brief segments. According to the Mayo Clinic, doing three 10-minute walks per day is beneficial. The key is to either perform 75 minutes of vigorous aerobic exercise each week -- such as running or biking on hilly terrain -- or 150 minutes of moderate aerobic activity.

Warming Up
Be sure to warm up before an aerobic workout. To keep it simple, begin your activity at a slower pace for five to 10 minutes -- walk before running or ride your bike on flat ground before taking on hills. You'll want to break a mild sweat and raise your heart rate, but you won't want to go hard enough to be out of breath. Follow the same pattern during a brief cool-down session after your aerobic workout, then stretch your muscles to help increase your flexibility. Focus on your hips, thighs and calves, and hold your stretches for 30 seconds without bouncing.

Machine Workouts
If you go to a gym, choose from machines such as the treadmill, stationary bike, elliptical machine, stair climber and others. Work out for at least 20 minutes, not including your warm-up and cool-down sessions. If you use a treadmill, for example, set the speed to at least 3 mph and use a 1 percent incline to compensate for the lack of wind resistance indoors. If a steady workout is too boring or easy, try the pyramid workout suggested by military.com that features eight 30-second segments. Set the incline for 2.5 percent and the speed at 4 mph for the first segment. Increase the speed by 0.5 mph during segments two through five to reach 6 mph. Gradually reduce the incline to 1.5 percent during the same span. Reduce your speed by 0.5 mph during each of the last three segments but gradually increase the incline back to 2.5 percent. Repeat the pattern for a minimum of 20 minutes. To increase your calorie burn, do an interval workout by alternating high- and low-intensity activities. On a treadmill, you can walk briskly for 90 seconds and then jog for 30 seconds, or jog for one minute and sprint for 20 seconds. Whichever pattern you choose, continue it throughout your workout.

Running Workouts
Running workouts follow similar principles as machine sessions, but you don’t have a built-in tool to establish a speed, incline or resistance level, so you must listen to your body instead. During steady-pace or pyramid workouts you should be able to breathe without panting and to speak short sentences out loud. Slow down if you can’t accomplish these tasks. You’ll be huffing and puffing after running a fast interval segment, but you should be able to pass the breathing and speaking tests at the start of the next fast interval.

Perform steady-pace workouts by jogging on a track or a running path for at least 20 minutes. To run on hills, shorten your stride on the way up and retain an upright posture as you descend. Jog on flat ground until you can breathe rhythmically and speak, and then run back up the hill. Perform sprint intervals on a running track. For example, find the 100-meter start and finish lines and then sprint for 100 meters. Walk around the track until you reach the 100-meter starting line and then sprint again. Do a ladder workout by running segments measuring 400, 800, 1,200, 800 and 400 meters, in that order, with two to three minutes of rest between segments.

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PE Aerobic Exercises

Recreation centers and soccer fields are not the only places you will see kids getting aerobic exercise. Take a look in schools. Kids are learning and participating in a variety of aerobic activities in physical education classes every day. Physically active students are staying in school and achieving higher grades. PE teachers incorporate aerobic activity in creative ways for all levels and abilities to promote a healthy lifestyle.

Aerobic Activity Benefits Kids
Pupils perform better in both reading and math when they are also involved in ongoing athletic activities, according to a 2009 study in the "School of Journal Health." The American College of Sports Medicine noted a 2006 study that supports the relationship between increased activity in children and higher grades. And a 2005 report by the California Department of Education cites evidence that healthy, fit children are more prone to attend school and perform better than their sedentary peers.

Elementary PE Helps With CDC Recommendations
The Centers for Disease Control and Prevention recommends that children and adolescents should do 60 minutes or more of physical activity each day. PE classes are able to provide some of that time with structured aerobic activity. Using locomotor skills, such as running, skipping and jumping in games, provides aerobic exercise during the school day. A variety of tag games, relay races, dances and sport skills are aerobic exercises that increase heart rates and keep kids active.

High School Aerobics, Both Individual and Group
Students in PE get regular aerobic exercise from participating in team activities, such as basketball, soccer, tennis, baseball or softball, and football. Students get aerobic exercise through fitness specific classes such as boot camp, step aerobics, dance and circuit training. Adolescents tend to be motivated to participate in aerobic exercise that is enjoyable for them. Providing students with an opportunity to learn a new skill, sport or activity encourages a lifetime of physical fitness and aerobic activity.

Assessing Aerobic Capacity
Physical educators are required to assess students' aerobic capacity. PE teachers may choose one of two available programs to use; the Presidential Fitness Challenge and the FitnessGram. The programs test aerobic capacity with an endurance walk or run -- typically a timed mile that students run or walk, using the Presidential program standards. The FitnessGram PACER test has students gradually increasing their running pace using a timed beep and measuring the number of laps completed. These assessments provide the opportunity to set and achieve aerobic fitness goals specific to each student.

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Aerobics Versus Hamstring Curls

An aerobics class is a great way to get and stay in shape. Exercises in these classes are usually fast paced, featuring music and coordinated moves. The hamstring curl is one of the most basic aerobics moves that helps improve balance and coordination. If you plan on attending any type of step aerobics class, you will probably be performing the hamstring curl so it's important you learn how to correctly perform this fundamental move.

Hamstring Basics
The hamstring is made up a group of tendons that contracts using thigh muscles in the back of the leg, including the semitendinosus, semimembranosus and biceps femoris. These muscles support the quadriceps and gluteus muscles and are all activated during the hamstring curl. The American Academy of Orthopaedic Surgeons notes the hamstring muscle begins at the bottom of the pelvis, crossing over the knee and joining at the lower leg. This muscle group helps to extend the leg straight back when you bend your knee.

Basic Hamstring Curl Exercise
The hamstring curl is a basic exercise often incorporated into aerobics classes. To perform the hamstring curl correctly during a class, it's important to understand the procedure. Hamstring curls are performed by standing tall with your legs hip-width apart. Next, lift your right leg toward your buttocks, which will complete the curl portion. This maneuver requires balance. Hold this pose while contracting your rear, tightening your gluteus muscles. Place your right leg back on the floor and repeat with the opposite side.

Step Aerobics Hamstring Curl
With your right leg on the aerobics step, lift your left leg up off the ground and curl it toward your buttock, contracting your gluteus muscles. Lower the left leg to the original position and repeat for the opposite side. For an additional challenge, once you bring your leg back to the floor, you can bring the knee on the step up to your waist. Repeat.

Water Aerobics Hamstring Curl
The hamstring curl is one of the most common hamstring exercises performed during water aerobics classes. To perform this exercise, you can use a noodle to support your body or jog in place. While doing so, bring your heels toward your buttocks, alternating legs. Hold your pace for one minute, rest, then repeat for one to three repetitions. Keep your knees pointing toward the floor of the pool to increase the intensity of your workout. Keep your back erect during this exercise to help work your abdominal muscles simultaneously.

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Information on Zumba Fitness

Zumba Fitness has developed into a wildly successful program all around the world. Zumba features aerobic exercise and dance moves performed to high-energy international music such as cumbia, merengue, salsa, reggaeton, mambo, rumba, flamenco and hip hop. Doing Zumba regularly is an effective calorie-burner and helps lift your spirits. Zumba is suitable for a variety of fitness levels; check with your doctor if you have any concerns before taking a class.

History
Zumba Fitness was founded in 2001 by Alberto Perlman, Alberto Perez and Alberto Aghion. The concept of Zumba hails from Colombia but Zumba Fitness is headquartered in Florida. Zumba is performed at over 70,000 locations in the United States alone and approximately 95 percent of large gym chains offer Zumba classes. Zumba Fitness was named “Company of the Year” in 2012 by “Inc.” magazine.

Types
Zumba is available in a variety of formats to accommodate a range of age and fitness levels. To help kids get exercise while having fun, there are three different classes: Zumbini for kids up to age 3, Zumba Kids Jr. for ages 4 to 6 and Zumba Kids for ages 7 to 11. Zumba Fitness is the original class appropriate for teens and adults. If you are seeking a muscle toning boost, Zumba Toning incorporates Toning Sticks to help sculpt your arms, abs and thighs. If you prefer lower-impact exercise performed in the water, Aqua Zumba is the class for you. Seniors can enjoy a mid-tempo workout with Zumba Gold.

Benefits
Zumba offers an intense cardio workout while also providing muscle toning opportunities. A 150-pound person can burn over 500 calories during a one-hour Zumba session. Zumba helps relieve stress and lift your spirits because of its infectious positive vibe and energizing music. Zumba Fitness offers DVDs so you can perform Zumba at home or when you travel. Because Zumba is fun to perform and suitable for all fitness levels, it is the ideal exercise class to attend with friends. Working out with friends helps you stay accountable and focused on your fitness goals.

Cautions
It is easy to overexert yourself while trying to keep up with the high-energy Zumba routine, especially when first attempting the fitness program. Wear breathable and comfortable fitness wear and cross-trainer or dance shoes. To reduce injury risk, avoid running shoes with thick treads that impede quick, lateral foot movement. Be prepared to sweat -- stay hydrated to avoid dehydration and muscle cramping. Only attend classes taught by authorized Zumba instructors.

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Zumba Calf Workouts

The emphasis in the Latin-inspired, dance fitness program Zumba features weight loss by way of high-energy cardio. This heart-pumping aerobic workout program isn't designed specifically for building the calves alone, but does include a wide variety of movements, such as squats and jumps, that will effectively build muscles in the calves.

Warm-Up
Though you want to focus on your calf muscles, the highly intense cardio in Zumba requires that your entire body be warmed up. Usually, your instructor's first dance of the class will include mild stretching and a step-touch variation that will grow with intensity in correspondence with the music. Ensuring that your entire body is warm and your blood is circulating is key to a safe and effective workout.

Squats
A Zumba move that is used in some dances includes a deep squat that can be incorporated into a variety of different dance routines. Standing with your feet spread past your shoulders, shift your weight from one foot to the other, incorporating a deep squat each time you alternate the feet. This shifting squat paired with an uptempo Salsa or Meringue beat provides a great workout for the calves and quads.

Jumps
Dynamic jumps and hops are a few of the signature movements in Zumba fitness, and though they seem to be a fun and effortless part of the routine, they are very effective in building muscles in the calves. While you're already in a state of intense cardio, hops and jumps in Zumba provide plyometrics to your workout -- exercises that force your muscles to exert as much energy as possible in one movement -- such as a jump. This Zumba staple will improve leg strength and power.

Cool Down
After a rigorous workout like Zumba, a cool down period is always necessary. Since you will have just worked your calves by doing squats and jumps, take ample time to stretch them out. The cool down song's routine will be similar to the warm-up in that they will consist of mild-stretching and repetitive movement. A lunge -- where your front leg is bent 90 degrees with your rear leg stretched straight out towards the back -- is an effective calf stretch to do after a class. Hold this stretch for 30 seconds, then alternate.

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Physical Components of Aerobics

Aerobic exercises are exercises that increase your heart rate and oxygenate your body. Aerobic activities, like walking, swimming and dancing, can help you maintain a healthy weight and live a longer and healthier life. Understanding the components of aerobics and how they work can help you make your workout the most effective for maximum results.

Warm-Up
By jumping straight into a workout, you run the risk of injury. Always begin your aerobic workout with slow steady movements to warm up your muscles and ease your body into the main exercise. The warm-up phase of your workout should last about five to ten minutes and should be a slower, more gentle version of the full exercise you will perform. An easy warm-up if you are running is to simply walk or jog slowly.

Frequency
How often you exercise matters. Most experts agree that as little as three days of aerobic exercise each week benefits your health, but you may need to exercise more, depending on your specific goals. To lower cholesterol rates, the Mayo Clinic recommends 30 minutes of aerobic activity on five days a week. On the other hand, overtraining can be harmful. Take at least one day off per week for rest and recovery. If you're not sure, talk with your doctor or trainer to determine what your specific needs are.

Intensity
Intensity measures how hard you are working out. Intensity ranges from a restful state to working at your maximum capacity -- when it is impossible for you to work any harder. Work out at a moderate intensity, which is in the middle of the scale to minimize the risk of injury and keep you motivated. Your aerobic workout can be at a single intensity for the entire duration, or you can alternate lower to moderate intensity exercise with bursts of maximum intensity, which is known as interval training.

Endurance
Endurance is the ability to work out at a moderate to high intensity for an extended length of time. Aerobic endurance builds up over time. If you have been working out for years, you will be able to exercise at a higher intensity and for a longer amount of time than someone who is new to exercise. Aerobic endurance is beneficial to the strength of your heart and lungs as they take in more oxygen to support your activity level, making your every day tasks, like climbing stairs, easier.

Cool-Down
Opposite of the warm-up, the cool-down is after your main exercise. You must give your body a chance to literally cool down your muscles from the heat you generated during your workout to avoid risk of injury. Like the warm-up, you will perform the same exercise but at a slower pace or intensity for five to 10 minutes before stretching the muscles you used during the exercise.

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Lose Pant Size in Aerobics

If you find your pants are fitting a little more snugly around your waist, you've got two options: Buy larger pants or commit to exercising to shed a few pounds. Presuming you choose the latter -- and healthier -- option, your next step is choosing the exercises you'll use to burn fat. For effective weight loss and an upbeat, group-style of workout, join an aerobics class at your gym. Through dedication to this exercise, you can soon drop a size so your pants fit comfortably again.

Burning Fat
Knowing the dynamics of gaining and losing fat will help you set realistic goals. According to MayoClinic.com, 1 pound of fat is equivalent to 3,500 calories. By burning this many calories beyond what you consume, which is known as creating a calorie deficit, you'll lose 1 pound. Aim to create a deficit of 500 calories daily to lose 1 pound a week. If you can consistently keep your body in a calorie deficit through diet and frequent aerobics classes, you'll experience weight loss.

Aerobics Calories Burned
The calories you'll burn during an aerobics class depends largely on the type and intensity of the class. According to data from HealthStatus, a 185-pound person will burn 383 calories during a 45-minute low-impact aerobics class and 441 calories during a 45-minute high-impact aerobics class. The same person will burn 441 calories during a 45-minute low-impact step aerobics class and 666 calories during a 45-minute high-impact step aerobics class.

Waist Fat
Even if your goal of taking aerobics classes is to just burn enough fat around your waist to drop a pant size, you'll have to be patient. When you burn calories to burn fat, the fat loss occurs throughout your body, rather than in a specific area. MayoClinic.com suggests it's plausible to lose 1 to 2 pounds in a week, but this weight won't exclusively be from your waist area. As such, it might take several weeks for you to lose a pant size.

Choosing Your Class
When selecting the aerobics class that's right for you, a number of factors are worthy of consideration. If you frequently experience joint pain during workouts, opt for a low-impact class, in which both feet are never off the floor at the same time. If you're comfortable with stepping, try a step aerobics class. The platforms in step aerobics typically vary between 4 and 10 inches, the latter of which is typically best for people who are experienced with the exercise. To keep your workout engaging, consider joining the class with a friend.

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Choreograph Low-Impact Aerobics

Participants come to your aerobics class for a good workout, motivation and challenging yet fun choreography. Often, it's the choreography that keeps them coming back for more. Keeping your low-impact movements full of energy and excitement can be challenging, but by using a variety of ways to link movements together, you'll create a fresh routine every week.

Low Impact
A low-impact aerobics class does not mean low energy. The requirement to label a low-impact class is that one foot always stays on the ground. Oppositely, a high-impact class contains jumping movements where both feet are off the ground. Low-impact movements include knee-lifts, butt-kicks, grapevines, v-steps, half-jacks, marching, front-kicks, side-kicks, step-touches, lunges, walking and sport-based movements such as shooting a basketball, kickboxing and tennis side-to-side shuffles.

32-Count Phrase
The musical selection sets the pace for low-impact choreography. Aerobic music is counted in beats of four, with eight patterns linked together for a 32-count phrase. Consider this 32-count pattern when you select your choreography so you end up on the correct foot to start your next pattern. For example, a knee-lift is a two-count movement. You count one beat when you lift your knee and one beat when your foot returns to the floor. Four knee-lifts are a total of eight counts. Count the beats of other movements such as a v-step, which takes four counts; two to make the ends of the v and two to make the point. Add two v-steps to your four knee-lifts, for a total of 16 counts. You could repeat these two exercises for a 32-count pattern, or include two grapevines and two double step-touches for a 32-count pattern. Repeat the pattern as many times as you like and then switch lead feet for an equal number of patterns on the opposite leg. You will begin and end on a beat when you use this 32-count phrasing for your routines.

Linking Movements
Another way to organize your choreography uses a structured approach that is based on a particular song. You'll still be able to use the 32-count musical phrasing, but you'll repeat certain patterns for the chorus of a song. Instead of repeating the choreography until your participants are bored, you move quickly through the patterns with the tempo of the song. This may leave some people confused as they try to figure out the fast-moving choreography but will challenge those who have good dance coordination.

Freestyle
Your low-impact choreography does not have to follow counts or patterns. This is a freestyle or spontaneous choreography plan. You can do your movements for time, such as, for example, one minute of knee-lifts followed by one minute of half-jacks. Or organize your class into a circle instead of a line for movement work such as giant step-walking, tip-toe walks, forward marching, or zigzag walks. You can also face your students to the center of the circle and march toward and away from each other.

Population
You have many options for how to organize the choreography for your low-impact classes. Pay attention to the population of your group and structure your class based on participants' needs. For example, if you have a younger class that wants a dance-based, high-energy class, use music and choreography to support that. Older classes may enjoy the freestyle choreography where patterns do not have to be memorized.

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Curves Versus Jazzercise

When you're searching for the best fitness program to help you reach your goals within the constraints of your schedule and your finances, options like 24-hour gyms, at-home DVDs, women-only fitness centers and group exercise classes can seem endless. Curves and Jazzercise are two very different workout options to improve your health.

Club Environment
Curves is a fitness center franchise that caters to women only. Each Curves location has its own building with 12 exercise machines. Most of the fitness centers have changing rooms, music playing and a front-desk staff person to assist you. The fitness centers have daily hours and you can exercise at your convenience. Jazzercise is a group dance fitness class franchise. Each Jazzercise instructor selects her location, which may be inside a club, a church or a local hall. Sometimes instructors work together at designated Jazzercise facilities. You may not have access to lockers, changing rooms or showers when you take a Jazzercise class. The music and instructor are only available when the class is scheduled.

Training Type
The Curves workout is based on the fitness principle of interval training. You alternate between 30 seconds on a strength-training machine and 30 seconds of an aerobic movement such as marching in place, jogging or lifting knees. A Jazzercise workout may be an interval type of class, depending on your instructor, but most classes are steady-state training. You begin with a warm-up and then keep your heart rate elevated for the duration of your workout. Jazzercise uses dance-based movements and current music.

Instructor
Curves uses fast-paced music that is played in the background. A voice-over is included on the music track that tells you when it is time to switch from the strength-training machine to your aerobic exercise. In contrast, a live instructor leads participants through a Jazzercise workout. The instructor receives choreography from the Jazzercise franchise and then teaches it to you.

Time and Format
The Curves workout is a 30-minute circuit, but many of the participants do the circuit twice for an hour-long session. Since you are strength training, you need a day of rest in between workout sessions. Jazzercise is a 60-minute class that emphasizes dance aerobics and often incorporates some strength training with free-weights, resistance tubes and balls. If your Jazzercise instructor teaches cardiovascular exercise only, you can do this type of class every day. If you participate in a class that uses free-weights or other types of resistance tools, allow for a day of rest before you strength train again.

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Aerobic Exercise & Depression

Exercise makes you healthier, but it can also make you happier. That is the growing consensus of researchers in a variety of disciplines who are piecing together the ways in which exercise affects brain chemistry as well as the self-reported mental outlook of all kinds of people.

Mood
What’s good for the body is also good for the mind. That is the conclusion of a 2010 multistudy analysis performed by researchers at the University of Essex in the U.K. Their goal was to assess the effect of “green exercise” -- meaning exercise in the presence of nature -- on mood and self-esteem as measured through a standardized means of self-reporting. They found that intense short-duration exercise in the outdoors improves both self-esteem and mood, regardless of location, gender, age, health or even intensity and duration of the exercise. Mood improvements were greatest in response to light vigorous activity, while the mentally ill reported the greatest change in self-esteem.

Depression
Run two miles and call me in the morning. It’s not stretching it too much to say that could well be a prescription appropriate for some people who suffer from depression. As reported in 2007 in "Psychosomatic Medicine," researchers conducted a randomized controlled study of 202 adults diagnosed with major depression to test the effects of exercise. Patients were assigned to four different treatments, including home and group exercise regimens, antidepressant medication and a placebo. They found that all treatments had higher rates of remission (from 40 to 47 percent) than those receiving a placebo (31 percent), with response to aerobic exercise comparable to that of medication.

Pleasure
According to David Linden, Ph.D., professor of neuroscience at Johns Hopkins University and author of “The Compass of Pleasure,” there are short-term as well as long-term benefits of exercise, which last just an hour or two. These include reduced anxiety, less sensitivity to pain and the well-known “runner’s high.”

Runner's High
Runner’s high is real. That is the conclusion of a 2008 study reported in the journal "Cerebral Cortex" in which 10 trained male athletes were evaluated before and after running using positron emission tomography, or PET, scans of the brain. They found that in widespread areas of the brain, the binding of a chemical that acts in the same manner as naturally occurring opioids decreased significantly, meaning that more of the brain opioids were available and active. The runners' self-reported euphoria ratings were inversely correlated with the amount of opioid binding in their brains. The authors claim theirs is the “first study to provide evidence that release of endogenous opioids in the brain after sustained physical exercise is closely correlated to runner’s euphoria.”

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High-Impact Vs. Low-Impact Aerobics

Aerobics classes can help you stay fit and trim while improving your heart health. When it comes to choosing a class, your options range from high-impact boot camp classes to low-impact workouts like water aerobics. High-impact and low-impact classes offer different benefits to suit different body types, goals and physical fitness levels.

History
Exercise physiologist Kenneth H. Cooper, M.D., introduced the modern concept of aerobics in 1968 with his book "Aerobics," which explained the importance of aerobic exercise for heart health, stamina and overall wellness. Jacki Sorensen combined Cooper's methods with dance to create the first aerobic dance methods in 1979. Aerobics gained broad popularity in the 1980s and 1990s with gyms and fitness studios offering variations such as step and water aerobics. In the 21st century, aerobics classes continued gaining popularity with variations such as Latin dance workouts and boot camps.

Class Styles
High-impact workouts, such as boot camp and kickboxing classes include jumping, kicking, running and deep lunging actions to burn calories and challenge muscular endurance. In a low-impact aerobics class, such as senior aerobics and most step classes, you perform all exercises with at least one foot on the ground at all times. Other popular low-impact aerobics classes include indoor cycling, which offers an endurance challenge with minimal impact on your joints, and water aerobics, which relies on the buoyancy of water to protect your knees and hips from impact.

Advantages and Benefits
All aerobic exercise aids in weight loss and fat burning, but high-impact aerobics may be more effective for weight management than low-impact workouts because of the amount of calories you can burn. A 130-pound woman burns approximately 413 calories per hour of high-impact aerobic activity compared with 295 calories per hour of low-impact aerobic exercise. Low-impact aerobics protects your joints from the stress of high-impact movements and reduces your chances of injury from falling or overuse. Both low-impact and high-impact aerobic stimulate your brain to release feel-good endorphins and seratonins. According to the Harvard Medical School, regular aerobic exercise helps relieve stress and combat depression.

Considerations
Maximize the benefits of your aerobics program by staying aware of your body and its limitations. Pushing yourself in a high-impact aerobics class that's above your level can lead to injury, strain and muscle fatigue. To reduce your risk of injury and exercise more effectively, practice aerobics under the guidance of a qualified instructor whose class you enjoy. Having fun in your aerobics class -- whether high-impact or low-impact -- improves your chances of sticking with your fitness program.

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High-Impact Vs. Low-Impact Aerobics

Aerobics classes can help you stay fit and trim while improving your heart health. When it comes to choosing a class, your options range from high-impact boot camp classes to low-impact workouts like water aerobics. High-impact and low-impact classes offer different benefits to suit different body types, goals and physical fitness levels.

History
Exercise physiologist Kenneth H. Cooper, M.D., introduced the modern concept of aerobics in 1968 with his book "Aerobics," which explained the importance of aerobic exercise for heart health, stamina and overall wellness. Jacki Sorensen combined Cooper's methods with dance to create the first aerobic dance methods in 1979. Aerobics gained broad popularity in the 1980s and 1990s with gyms and fitness studios offering variations such as step and water aerobics. In the 21st century, aerobics classes continued gaining popularity with variations such as Latin dance workouts and boot camps.

Class Styles
High-impact workouts, such as boot camp and kickboxing classes include jumping, kicking, running and deep lunging actions to burn calories and challenge muscular endurance. In a low-impact aerobics class, such as senior aerobics and most step classes, you perform all exercises with at least one foot on the ground at all times. Other popular low-impact aerobics classes include indoor cycling, which offers an endurance challenge with minimal impact on your joints, and water aerobics, which relies on the buoyancy of water to protect your knees and hips from impact.

Advantages and Benefits
All aerobic exercise aids in weight loss and fat burning, but high-impact aerobics may be more effective for weight management than low-impact workouts because of the amount of calories you can burn. A 130-pound woman burns approximately 413 calories per hour of high-impact aerobic activity compared with 295 calories per hour of low-impact aerobic exercise. Low-impact aerobics protects your joints from the stress of high-impact movements and reduces your chances of injury from falling or overuse. Both low-impact and high-impact aerobic stimulate your brain to release feel-good endorphins and seratonins. According to the Harvard Medical School, regular aerobic exercise helps relieve stress and combat depression.

Considerations
Maximize the benefits of your aerobics program by staying aware of your body and its limitations. Pushing yourself in a high-impact aerobics class that's above your level can lead to injury, strain and muscle fatigue. To reduce your risk of injury and exercise more effectively, practice aerobics under the guidance of a qualified instructor whose class you enjoy. Having fun in your aerobics class -- whether high-impact or low-impact -- improves your chances of sticking with your fitness program.

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Hip-Hop Aerobics Facts

Getting fit doesn't need to involve logging miles on the treadmill or spending hours on the stationary bike. Dance workouts like hip-hop aerobics can give you an effective cardio workout while you learn fun dance moves to upbeat music. Whether you're a hip-hop veteran or have never danced a step in your life, these funky aerobics classes can help you dance your way to better health.

Class Types
Seek info about hip-hop aerobics classes at gyms, dance studios, health clubs and recreation centers in your area. Some classes focus on learning real hip-hop moves and combinations while others combine hip-hop with strength training exercises, athletic drills or other types of dance. If you prefer to dance in the comfort of your own home, many fitness companies sell DVDs featuring aerobic hip-hop dance workouts.

Aerobic Benefits
Hip-hop dance classes that keep you moving for 30 minutes to an hour offer aerobic and cardiovascular benefits. As you move your body continuously, your lungs deliver more oxygen to your muscles and your heart rate increases, improving blood flow and circulation. According to the St. Paul-Ramsay Medical Center, participating in aerobic exercise reduces your risk of coronary-artery and other cardiovascular diseases. The constant, dynamic movement of a hip-hop dance aerobics also burns calories, aiding in weight loss and management.

Strength Benefits
Along with burning calories and getting your heart pumping, hip-hop dance workouts can help you build strength and muscle tone. Movements like squats, common in hip-hop dance, build strength in the legs and glutes while the sharp chest pops and arm moves tone and sculpt your upper body. Some classes may also incorporate handheld weights for an additional strength challenge.

Emotional and Mental Benefits
Learning and remembering hip-hop dance choreography requires mental agility and focus. A study by the Albert Einstein College of Medicine found that frequent dancing can improve mental capabilities by engaging areas of the brain that include rational thinking and concentration. Dancing also boosts endorphin and serotonin levels in your brain, making you feel happier and less stressed.

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Aerobic Capacity & Tai Chi

Tai chi is an ancient martial art that has gained much popularity due to its numerous health benefits. This user-friendly exercise can be easily performed by all ages and skill levels. The combination of movements, deep breathing, and meditation make this exercise perfect for improving aerobic capacity. Nevertheless, research on tai chi for aerobic capacity has yielded mixed results.

Brief History of Tai Chi
Tai chi as a martial art originated around 5,000 years ago. It began as a form of self-defense but turned to an exercise thought to have medicinal properties. Inspired by nature and spiritual beliefs with Taoist roots, the goal of tai chi is to harness energy called qi in order to find harmony between the contradictory forces yin and yang. This balance, as well as the flow of positive qi, is a requirement for good health for those who practice tai chi.

Aerobic Capacity
Aerobic capacity refers to the body's ability to consume and put to use oxygen at its maximum level. It can also be referred to as maximal oxygen consumption. Having strong aerobic capacity is beneficial for health as it allows for a more sufficient cardiorespiratory system. Simultaneously, it is necessary for people whose goal is fitness as it assists with energy and endurance as well as muscle growth through nourishment from blood flow.

How Tai Chi Impacts Aerobic Capacity
Practicing tai chi can influence aerobic capacity through its graceful movements and deep breathing. Although the slow speed of tai chi does not seem like it would have much of an impact in strengthening the cardiorespiratory system, it can because it emphasizes endurance and stamina rather than short, intense workouts. Nevertheless, mastery of the exercise allows for greater speed. Additionally, tai chi allows you to master proper breathing techniques, which inherently make for better aerobic capacity. Most people limit their breathing by using only the chest to inhale rather than diaphragmatic breathing. Chest breathing does not allow for maximum oxygen intake. Proper breathing is called "belly breathing" and allows you to take oxygen all the way to your diaphragm. Consequently, you reach your aerobic capacity through diaphragmatic breathing rather than limiting yourself to chest breathing.

Evidence for Tai Chi and the Improvement of Aerobic Capacity
A meta-analysis published in the "Journal of Cardiovascular Nursing" examined seven studies directly related to tai chi for the improvement of aerobic capacity. The researchers found participants who performed tai chi for one year who were previously inactive demonstrated improvement in aerobic capacity. The greatest improvement was seen in female participants. The researchers recommend tai chi as an additional form of aerobics. In contrast, the "British Journal of Sports Medicine" did not find significant results to prove tai chi as effective for aerobic capacity improvement. Despite conflicting results, there is support for tai chi as an aerobic exercise, especially for those looking for a low-impact, minimal- to moderate-intensity-level exercise program.

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Create Your Own Aerobics Dance

From water aerobics to step aerobics to slide aerobics, there is no lack of variations. The type of music also varies just as widely, from salsa to country line dancing. But someone has to teach all of these various types of aerobics. If you’re that someone, or if you just want to make your own at-home aerobics dance, choose a song and get moving to have the dance down in no time at all.

Select a song that is made specifically for aerobics. The song should have between 130 and 160 beats per minute.

Write down four moves that go together. Perform each move for eight counts, which will come to a total of 32.

Repeat these four moves, this time beginning with the opposite leg. Throughout the dance make sure to equalize all moves so that your right and left sides perform the same amount of work.

Write down another four moves that go together. Perform each move for eight counts. Continue writing down sets of four moves, each with eight counts, until you are satisfied with the dance.

Perform basic moves betwen more complicated ones, such as marching and knee lifts. This will help to prevent you, and your students, from becoming confused.

Break down the dance when you teach it. Start with small groups of moves and slowly add additional sets after the students pick them up. Make sure to give your students easier and more complex options to cater to all skill levels.

Cue your students before moving on to a new move. This will help them to keep up with you.

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