Aerobic training
Body building exercises in the style of
If you are a beginner it is good to start the training with a stationary bike. The movement isn't demanding for coordination. Important however is to set up the height of the seat and handlebars.
If you are relatively healthy and have bigger performance goals then the conveyor band is the right thing for you. There is a possibility to switch form walk to run.
The most ideal workout for body shaping in our world of body parts like for example the behind, is the stepper the best choice. How ever the precise execution of the movement has to be done in its full range and extensions should be evaded in parts of loin and spine regions and to movement of pelvis from side to side.
In many fit centres you can also find a rowing simulator. These are very challenging for condition and the performance of movement, during which a many muscle parts are being used. The most frequent mistake is executing the movement with a round back protraction of shoulders ( shoulders are pushed to front and inner rotation ) and to a overburden of the shoulder section of the spine. If the exercise is done right then the movement involves the muscles in lower regions between the blade bones and the extension of middle part of the back opposite to the chest (chest spine) (Stackeová, 2006).
It is good in general to involve aerobic training after body building training, but even better is to involve the training in a different day separate that is in a different day than the body-building day. In this case the light aerobic burden encourages the regeneration. If your target is to lose fat, than you should absolve the training in the morning with an empty stomach (Stackeová, 2006).
The relation between aerobic training and body building training is individual. If your target is to have a better physical condition or loosing some fat the training can be up to a relation ship of 1:1 (Stackeová, 2006).
Aerobic training on a simulator can be replaced by some aerobic training. This has also a positive effect on the body coordination with for example spinning. Here are the kinds of aerobic:
Aerobic (AE-class) – dynamic exercising with a choreography made of basic steps. The lesson is completely in range of TF and is completed with a cool down and stretching.. Aerobic - basic is suitable for beginners.
Dance aerobic – a lessons with a more difficult chorography and combination of basic steps and flips.
Energy Aerobic – dynamic dance choreography according to the newest world trends - 10 minutes of intense strengthening of buttocks stomach and back muscles – 5 minutes compensation, stretching and the right carriage of the body.
Step aerobic (Step Body, Step Class) – the trainee steps up and down on a step (a platform 10 – 30 cm high) in various step combinations and here with burdens the lower part of the body (buttocks, femurs, calf).
Aerobic Body (Aerobic Mix) – a lesson (step aerobic), completed with a block of body building.
European AE – a new kind of aerobic lessons where the choreography isn’t as important as the right carriage of body, a natural execution of movement and each exercises. This is a more effective training without stress and the emphasising of healthy movement. The philosophy is ENJOY THE MOVEMENT - so “enjoy”.
ETB - Intro (Tae Bo - Intro) – instruction lesson of Tae Bo. Exercising under the guidance of an instructor who teaches the right technique of each dashes and kicks which are used in lessons of Tae Bo. Suitable for beginners.
ADK (aerobic dynamic kick box) - training lesson of basic kick box in a dynamic and aerobic exercises.
and other variants and combinations under various names...
Spinning – an excellent aerobic training using special stationary bike simulator.
