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Show ife and successful dance tercise requires training By DENI PRESTON i irobic dance exercise programs (attracting more and more in-lit in-lit as an effective means of ; htloss. id as a result of this interest, !y have jumped on the aerobic :e program bandwagon without knowledge and training to llope a safe and effective bics program. th this glut of aerobic exercise (rams 1 especially aerobic . je programs in the area, it's jal to ask some of the following tions: lat should one look for in a i bics dance program? Who (id get involved? What are the fits? What are the drawbacks to rind of exercise? fafe and effective aerobic dance ram must be structured acting ac-ting to the principles of good f,ical exercise. That includes a part series of exercises which porates proper warm-up and jdown periods. e warm-up prepares the body trenuous use. It gets the blood "gating, the heart pumping and :les stretched to prevent any n or injury. If you start exer-1 exer-1 (!g strenuously without warming - four body's demand for oxygen ' be greater than what the heart ;upply. . h example, a study conducted nit T. R. James Barnard of UCLA s .d healthy policemen and fighters, focusing on the :)nses to sudden hard exercises. 'er e subjects showed striking )r Srocardiograph changes their lavtts were not getting enough toen; 3S(;at's why a good aerobics ram will monitor the heartrate und use that measurement to that it can burn with less oxygen. There are two key signals to this type of overtraining panting and feeling hunger after class. If you are burning excess fat in exercise, you won't feel the hunger. If you are burning glucose, however, you will. The heartrate is used after the warm-up phase to monitor peak or aerobic conditioning conditioning where the heartrate is kept at a steady pace for at least 15 minutes. The exercise will involve the major muscle groups of the body, including the arms and the legs. After this peak, there should be a cool-down period involving a series of standing stretch movements to bring the heartrate down slowly. If you stop exercising abruptly while the heart is still beating vigorously, the blood will poos in the muscles and veins and cause lightheadedness. lightheaded-ness. The fourth part of the series is moving down to the floor and toning and strengthening specific body parts: the abdominals, legs, arms and buttocks, and then finishing with a stretching recovery period. A good aerobics program will also use static stretching a gentle pulse or hold rather than ballistic stretching a definite bounce. Stretching should feel good when it is done properly, and shouldn't be a contest to see how far you can go. Ballistic stretching strains the muscles and can often result in an injury. Static stretching is geared to the individual, and is designed to reduce muscular tension and promote freer movement. A final feature that should be considered in an aerobics program is alternativess for people with back and knee problems. An instructor should offer several different ways to execute a move to protect these areas for people that need that protection. This requires a degree of training for the instructor. What are the benefits of an aerobics exercise program? Mainly muscle gain, fat loss and cardiovascular car-diovascular improvement, but added onto that are improved flexibility, sounder sleep, less stress and fun. People who participate in these activities should take a careful look and make sure they are getting what they need out of the program. Deni Preston is a DancErgetics instructor in Pleasant Grove and American Fork. She is available for free lectures and demonstrations. ptrite whether an individual needs eed up or slow down to get the benefit from the exercise. The er heartrate for exercise is fOCmined from the Theoretical ;,jtmum Heartrate (TMH), a e based on the individual's age. get your TMH, subtract your from 220. The preferred hear-for hear-for low intensity aerobics is 65 Jnt of that figure, while high sity aerobics are carried out at rcent of that figure. U t loss is accomplished by low sity aerobic exercise and diet 5 t it doesn't occur unless oxygen ?Vsent. That's why an aerobics . should encourage its par-;3Uits par-;3Uits to breathe normally all -rygh the class. iNien you start panting, that's a 47 indication that your muscles VjJ more oxvgen and you are Xjng glucose as fuel instead of pj& that point, you aren't losing fy' iust burning energy. In "Tyic exercise, harder is not Sjter. iigh intensity exercise, no fat is because your heart and yUj) can't supply the body with vjfib oxygen to burn it. The les revert to fuels like glucose ' E j( UNITED WATERBED CO. f Get Hot on a Waterbed Now 0fd' "41 No. State Sta" Orem - 225-2745 lC |