Fitness AerobicsNo matter what your fitness level, goal, or experience is, >Fitness Aerobics> will help you get the results you want.This easy-to-use manual takes the guesswork out of aerobic exercise in its many different forms--chair, low impact, high/low impact, interval, step, and slide. It shows you how to create an effective yet fun aerobics program and add variety to your workouts.Author Lynne Brick, internationally acclaimed fitness expert and IDEA's 1990 Fitness Instructor of the Year, starts by helping you get prepared--from selecting the proper equipment to executing the basic moves. She then provides 42 color-coded, progressive aerobic workouts that you can combine to create a training program that matches your fitness level and personal goals.Part I lays the groundwork for getting the most out of aerobic exercise. You'll learn how to:- enjoy the benefits of a regular aerobic program(weight loss, increased strength and endurance, flexibility);- select the right shoes, clothing, equipment, and music for your workouts and budget;- assess your current fitness level;- identify aerobics terms and use the proper exercise techniques; and- warm up and cool down properly for specific workouts.Part II is the core of the book. It features 42 progressive aerobic workouts that vary in intensity and training focus. The workouts are distributed across six color-coded zones according to their levels of difficulty--green workouts are the easiest, red workouts are the most challenging and advanced. Within each zone you'll find a variety of workout types, including chair, low impact, high/low impact, step, interval, and slide.The book provides detailed descriptions of everything you need to complete each workout:- Type of workout- Duration- Upper- and lower-body movements listed to counts of the music- Recommended music speed and style- Estimated effort or intensity- Suggested warm-up and cool-down activity- Helpful tips and commentsPart III shows how workouts can be organized into a structured program, including guidelines for choosing the right workouts and for training in general. Participants can use the book's sample workouts or create their own programs using a combination of workouts from part II. In addition, the book provides information on how to work toward fitness goals and chart your training progress.A special glossary illustrates how to perform 50 aerobics moves.No matter what your fitness level or goals, the workouts in >Fitness Aerobics> will help you look and feel great. |
Contents
Aerobics Workout Zones | 51 |
Training by the Workout Zones | 131 |
Appendix A Aerobics Moves | 149 |
Copyright | |
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Common terms and phrases
Abductor lift aerobics program aerobics workout Alternate knee lift Basic R lead basic slide biceps curl body Upper body body WORKOUT Upper bumper cha-cha-cha cool-down CALORIES EXPENDED Counts Lower body Double knee lift facing R wall feel feet Front raise Grapevine Green zone hamstring hamstring curl heart rate Hi/lo cool-down CALORIES Hi/lo warm-up MUSIC high intensity hip flexor jump kick L lead Lateral deltoid raise Lateral triceps press lift R lead Link combinations Lower body 1-8 Lower body Upper Lower body WORKOUT Lunge minutes WARM-UP movement muscles Open and cross Overhead press Patrick Sandor/Sun Magazine peater Press R arm Pull back low Repeat Repeat X Reverse Reverse all L sets side A EFFORT Small circles SPEED AND STYLE squat Step Aerobics step R lead step touch stretch Sway low touch step travel forward Triceps kickback Upper body 1-8 warm-up MUSIC SPEED WORKOUT Upper body zone workouts