When you hear the word aerobic, do you also picture 80s outfits with leg warmers and neon leotards? And do Jane Fonda or Sydne Rome suddenly dance before your mind's eye? Anyone who lived through the 80s knows what I'm talking about. But the slightly dusty image of the aerobic workout—where already naturally toned ladies demonstrate step combinations to upbeat music while class participants try to follow along—is outdated. Aerobics has quietly undergone an image transformation, adapted to modern times, and returned to gym schedules with new forms and variations. The classes might have different names now, but we'll explain that further down in the article.
The beginnings of aerobic workouts
The basic form of aerobics was developed by the American physician Kenneth H. Cooper in the 60s. He designed aerobic training to strengthen the cardiovascular system. This type of training, which essentially consists of coordinated movements set to motivating music, became truly famous in the 80s when Jane Fonda made it globally popular through her videos and the stylish outfits she wore for them. In no time at all, aerobics fans all over the world were dancing to the fast beats – usually, the music consists of 4 counts of 8. It is therefore an exceptionally dynamic fitness workout.
The benefits of aerobics
Moving to upbeat music puts you in a good mood and is also an excellent cardiovascular workout. But it's not just the cardiovascular system that gets strengthened.
The following attributes are also enhanced through aerobics:
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Muscle strength and endurance
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Coordination and flexibility
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it can help lower blood pressure
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it has positive effects on bone density
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improves metabolism
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supports stress relief
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promotes the removal of toxins
Types of aerobics today
Over time, countless variations of aerobics have emerged. The key elements, namely a sequence of steps or movements coordinated to music, are common to almost all of them. However, equipment such as dumbbells or barbells can be added. A stepper, which is a height-adjustable step, is also used in so-called step aerobics.
Aerobic elements appear in many workout styles and fitness classes – some of the most popular types of aerobic workouts are:
Step aerobics
As mentioned before, you learn a step choreography set to upbeat music using a small step platform, or stepper. Step-ups and step-downs work your glutes and leg muscles in particular. You can adjust the intensity by making the movement sequences more complex or faster. Small dumbbells used as added weight or ankle weights also intensify the exercises.
Body Pump
Under a completely different name, but still firmly within the aerobics category, is the Body Pump workout. It has long since become a classic on local gym class schedules. Here, dumbbells are definitely used, though the stepper is omitted. Elements such as squats, curls, and presses are also combined here with dumbbells or barbells.
Box aerobics
A combination of boxing moves like kicks, jumps, and punches are blended with classic aerobic choreography here. This is a particularly intense, sweat-inducing workout focusing primarily on coordination and stamina.
Salsa aerobics, Zumba, and Hip-Hop aerobics
In all these styles, dance elements from various Latin American dances are incorporated, getting your body moving in all directions. Zumba blends various Latin dance moves and international dance steps with energetic, captivating beats, prioritizing the fun of music and movement over complicated step sequences.
Body toning
In body toning, tools like resistance bands, small dumbbells, or exercise tubes are often used to add extra resistance to the movements. The focus here is primarily on strengthening muscles and improving endurance, rather than step coordination.
Dance aerobics
Here too, the music is clearly front and center—similar to salsa aerobics, Zumba, and hip-hop aerobics. It's all about enjoying the music, movement, sense of rhythm, and creative expression. So if you love to dance, this type of aerobics might be right up your alley. Instructors can easily adapt it to offer different fitness levels and difficulty settings.
Aerobics in times of the coronavirus pandemic
You don't necessarily have to give up your beloved aerobic workout during the pandemic.
When in-person group classes aren't an option, many gym operators and instructors now offer online classes. You can easily join a quick aerobic session right from your living room after work via your provider's stream, dancing away the stress of the workday. Thanks to upbeat music and a steady rhythm, aerobics is super fun and energizing. Plus, you get moving without needing much equipment other than non-slip socks or shoes and a workout outfit. You can also find plenty of motivating aerobic workout videos to follow along with on the internet, like on YouTube. You can even meet up online with your best friend and complete your workout together, making it twice as much fun. Or get your kids to join in playfully—the music is almost always a hit.
This type of workout puts a smile on everyone's face, simply because the beats put you in a good mood. Start small, don't overwhelm yourself right away with complex routines, and if you start with just the leg movements at first, that's completely fine. As soon as you get more confident with the footwork, you can try incorporating your arms into the movements as well. Before long, it'll feel almost effortless.
