Aerobics styles: choose the right workout

Aerobics is a rhythmic workout class where movement, music and the instructor’s pace keep you working from start to finish. Choose the right style and it becomes a very practical form of aerobic training: sometimes gentle, sometimes dance-based and sometimes quite intense.

Why does aerobics still work?

Training plans come and go, but well-led aerobics classes have remained on fitness club timetables for a reason. You don’t have to figure out what to do next. The instructor demonstrates the moves, the music sets the rhythm and the group helps you keep pace.

The simple truth is that aerobics suits you if you want to move, sweat and build endurance while improving your body awareness. Some classes focus on steps. Others emphasize muscle work, dance expression, water resistance or boxing moves.

A good class isn’t always the hardest one. As a beginner, you might be better suited to a gentle low-impact class than a high-impact class full of jumps. If you have a dance background, you might enjoy combo or hip-hop/funky. If you want more strength training, body aerobics or a step class might feel like a better fit.

Aerobics styles and who they suit

Low-impact aerobic training is a class with a lower training load. It is built around combinations of steps and walking movements, with little or no jumping. It is well suited to beginners, people who are overweight and anyone returning to training after a long break.

A high-impact aerobics class is a different story. It uses sequences of running and jumping movements that quickly raise your heart rate. The training load is higher, so the class is better suited to more advanced participants or anyone whose joints and overall fitness can handle more vigorous movement.

Combo aerobics offers variety and a more playful approach. It uses combinations that require good coordination. If you enjoy dance routines and don’t mind taking a little time to learn the steps, combo can be a very enjoyable choice. It may feel challenging as your very first class, though.

Body aerobics focuses more on strength training. A short, simple step combination is followed by a section of strength exercises. The workout strengthens all muscle groups in a balanced way. If you don’t enjoy complicated routines but want to feel that your body has worked, body aerobics is a good choice for aerobic training.

A step aerobics class uses a special step platform with an adjustable height. During the class, you build up a step combination, with the muscles of your lower body in particular working under a high training load. Your thighs, glutes and calves are constantly working. The platform also requires concentration, as your movements need to be precise.

Hip-Hop/Funky is a more dance-based class. You perform movement combinations to hip-hop, funk and soul music. This style requires a sense of rhythm and good coordination. Funky has been particularly popular with younger people, but age isn’t a real barrier here. What matters is whether you enjoy moving to music.

Water aerobics takes place in water, accompanied by music. It includes running, jumping and strength exercises that engage muscles throughout your body. Water resistance slows your movements while making them more intense. The class suits many people looking for a training load that is gentler on the joints but still effective.

Kickboxing uses boxing and self-defense moves that are relatively easy to learn. The training develops all the muscles in your torso in a variety of ways and provides a substantial training load. It suits you if you enjoy a more powerful rhythm and a workout with a real sense of momentum.

How do you choose the right aerobics class?

Start by asking yourself honestly: what shape is your body in right now? Think about where you are today, rather than where you would ideally like to be. If you haven’t worked out in a long time, choose low-impact or water aerobics. If you are already active regularly and want more of a challenge, look at high-impact, step or kickboxing classes.

The second question is coordination. Some people pick up the steps straight away. Others need several attempts before their body and mind work together. There’s no shame in that. If complicated combinations frustrate you, choose body aerobics for your aerobic training. If they lift your mood, try a combo or Hip-Hop/Funky class.

Third, consider your goal. Do you want to improve your endurance? Almost any form of aerobic training will suit you, provided the training load is right for you. Do you want more muscle work? You’ll feel your muscles working harder in body aerobics, step and kickboxing. Do you need a change from your usual gym routine? A water aerobics class can be a surprisingly good break from that routine.

Practical tips before your first class

Go into your first class with curiosity rather than a need to prove yourself. Choose a spot where you can see the instructor clearly. If you get the steps mixed up, keep moving. Do a simpler version and find the rhythm again. Most people in the room are focusing on themselves, not your feet.

Footwear makes a big difference. Aerobics classes involve turns, steps and sometimes jumps. Shoes that are too slippery or too soft can leave you feeling unsteady. Wear clothes that let you move freely and keep a water bottle close by, especially in more energetic classes.

If the class uses a step platform, start with a lower height. If it includes jumps, choose a lower-impact option when needed. A good instructor will usually offer an easier and a harder version. Choose the one that lets you maintain good form.

What actually happens if you choose a class that is too difficult? You usually lose the rhythm, your shoulders tense up, and the workout becomes a struggle. The right class leaves you tired but feeling good. That is what to look for.

Frequently asked questions about aerobics

Is aerobics suitable for beginners?

Yes, if you choose the right style. Low-impact aerobics and water aerobics are gentler options for beginners. High-impact aerobics and more complex combo classes are best left until later.

Can you train your muscles in an aerobics class too?

Yes, you can. Body aerobics, step aerobics classes, and kickboxing build endurance and also place a substantial training load on your muscles. You will feel it particularly in your lower body and core muscles.

Which style is suitable if I do not want complicated steps?

Body aerobics is usually the most relaxed option, as the step combinations are simple and the pace is easier to control. Water aerobics can also be a good option.

Author: L.L.

Source: WHO – physical activity.

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