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9 Aerobics Class Safety Tips
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Published on: 08/07/ 2008 | By: Katie Cott
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If your aerobic exercise comes from an aerobics class workout, remember that these classes can be high intensity or even high impact. This means that there is also an increased risk of injury. If you're just getting started, make sure to see your doctor first.
Aerobic exercise is a great activity that works your whole body. It will get your heart pumping and your lungs pulling in more oxygen to feed your working muscles. Aerobic exercise will help you lose weight, strengthen and condition muscles and keep your heart healthy.
When you're ready to start, it makes good sense to follow some basic aerobics class safety tips to reduce your risk of injury. You may find that aerobics classes are a source of fun and motivation to improve your overall level of energy and fitness without thinking about your workout as actual exercise. Consider these tips to make your aerobics class - or aerobics video session - both fun and healthy.
9 Aerobics Class Safety Tips
- Point one is worth repeating! - talk with your doctor about any precautions that are specific to your individual circumstances. Your doctor can also caution you on the nature of common, minor injuries vs. major injuries that could sideline you for several weeks - and discuss the following tips;
- Always warm up! Many people overlook the importance of warming up their muscles before lunging gung-ho into a routine. This leads to strained muscles, greater risk of overuse injuries and a workout that feels hard to finish.
- Proper footwear. Aerobics requires a lot of movement – forward, backward, side to side and bouncing. If your shoes don’t have the proper support, then both your feet, your shins and your lower back will suffer.
- Keep your shoes in good condition. Worn laces will come untied easily, tread that’s worn won’t grip as well and shoes that have a worn interior won’t have the support and cushion for your body weight during exercise - shoes that have lost their support set you up for greater risk of injury.
- Your clothing should fit properly and be constructed from fabric that breathes so that you don’t overheat. Consider material that will wick moisture away from your skin allowing it to evaporate.
- Consider your workout area. Especially if you are following along with an aerobics video at home. You’ll need a spacious area that is large enough for you to move easily without banging yourself on the furniture. The floor should also have some give to it such as a wooden floor or carpeting. A cement floor in the basement will be harder on your legs so a workout mat may help. Although a mat or carpeting will increase the friction and therefore the intensity of the workout it will protect your legs and keep you from becoming too sore.
- Don’t push too hard through a workout. While it’s important to achieve some workout intensity, if you go beyond your conditioning limits, your increase the risk of pulling a muscle, cramping or other injury. There is a line beyond which you shouldn’t cross when working out; a point beyond which you are now working too hard for your current state of fitness.
- Aerobic safety also includes cooling down sufficiently. Save the stretches for the cool down period because it helps to move the lactic acid produced during aerobics out of the muscles and decreasing the soreness you may feel. Cooling down will also help your heart muscle to transition from hard work to a more sedentary beat.
- Keep hydrated! Once you are thirsty you are already low on fluid. People who are suffering from dehydration will experience an elevated heart rate during and after exercise. Adequate hydration should begin at least 24 hours before your workout - and you want to maintain hydration during and after your workout. Guidelines for adequate hydration is another key point to address with your doctor if you have concerns.
Practicing these aerobic safety guidelines will keep your workout fun and enjoyable. And that means that you're more likely to stick to your exercise routine and gain the full health benefits that a great cardiovascular workout can provide. Your goal should be to gain more energy, strength and endurance over time.
And hopefully, you won't mind if other people start to notice that you're looking good too.  |
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