From humble beginnings in the late 1960s, aerobic dance has
become a major symbol of the fitness craze that exploded into American culture
in the 1980s. It's still one of the most popular ways to get fit and stay fit
around the world. While recently the aerobics craze has had its ups and downs,
in 2002 Gym memberships were reportedly up 7% and aerobics is having a return
to its dance roots.
More than 24 million people participate in aerobics. Aerobic
dance has blossomed into a sport for all to have fun while losing weight and
keeping in shape. There are varied forms of aerobics including low-impact, swim
and other water aerobics is popular. Dance is still the predominant form and
may be inspired by ballet, country line dancing, salsa or even hip-hop.
Essentially an hour's workout set to music, a typical
aerobics program begins with 5-10 minutes of warm-ups and stretching, peaks
with 20-30 minutes of target heart range dance, can include 20 minutes of a
muscle stretching floor program known as body sculpting, and ends with 5-10
minutes of cool-down and more stretching. Programs typically run three to four
times a week.
The benefits of aerobics include increased cardiopulmonary
efficiency, strengthened heart and lungs, improved circulation, lowered
cholesterol levels, and stress and anxiety reduction. But it is a strenuous
form of exercise, and thorough preparation, wise choice of routines, proper
equipment, and consideration of floor surfaces are essential to avoid injury.
It's a good idea to see a doctor of podiatric medicine
specializing in sports medicine before beginning an aerobics regimen. The
podiatrist will perform a biomechanical or gait analysis to assess your risk of
injury.
Don't Forget the Feet
Because aerobic dancing involves quick lateral movements,
jumping, and leaping for extended periods of time, proper care of the foot
plays a crucial part in keeping the entire body fit to endure the
"pain" that precedes the "gain" of a more fit physique and
efficient heart and respiratory system.
If your feet suffer from excess pronation or supination
(your ankles tend to turn inward or outward too much), it's especially
important to see a podiatric physician, who may recommend controlling the
sometimes harmful motions with an orthotic shoe insert.
Proper shoes are crucial to successful, injury-free
aerobics. Shoes should provide sufficient cushioning and shock absorption to
compensate for pressure on the foot many times greater than found in walking.
They must also have good medial-lateral (side-to-side) stability. Impact forces
from aerobics can reach up to six times the force of gravity, which is
transmitted to each of the 26 bones in the foot.
Because of the many side-to-side motions, shoes need an arch
design that will compensate for these forces, and sufficiently thick upper
leather or strap support to provide forefoot stability and prevent slippage of
the foot and lateral shoe "breakup." Make sure shoes have a toe box
that is high enough to prevent irritation of toes and nails.
The American Academy of Podiatric Sports Medicine has long
held the position that sports specific shoes are the best. The requirements of
aerobics are for shoes that provide stability for side to side motion and are
also supportive while permitting both twisting and turning.
Running shoes lack the necessary lateral stability and lift
the heel too high to be considered acceptable for aerobics. Running shoes are
not recommended by podiatric physicians for aerobics.
Once you've found the proper shoes, tie them securely, but
not too tightly. Make sure there is sufficient room in the toe box. Double-tie
the laces to prevent accidental slippage in mid-routine.
Purchase shoes in the afternoon, when the feet swell
slightly. Wear the same socks that you will wear in training.
