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Aerobics:
Warm Up Before and Cool Down After
A good aerobics teacher will incorporate a warm-up and
cool-down session into the class. Slow, gentle stretching before and after
helps reduce your risk of injury and muscle soreness. It could be time to
dance on over to a different class if your teacher is big on bouncing but
light on stretching.
Go at Your Own Pace
The beauty of exercising to music with a group and being
led by a teacher is that you tend to work harder and longer than you would
on your own. That's good -- but not if you overdo it. Bouncing and
straining to keep up with the class can lead to injuries. Aerobics class
is not a competition. Go at your own pace. Allow your strength and
flexibility to build gradually.
Watch Your Form
Good form brings better results and fewer problems. Tuck in your
pelvis a little so your lower back is elongated. This protects your lower
back when standing. Make sure your knee is aligned over your ankle, and no
farther forward, when doing a lunge. Don't do moves that require you to
lock or hyperextend your knees or elbows. Remember to monitor your
breathing.
Look Straight Ahead
Looking down at your feet can cause neck and/or back pain. Pain has
no place in an aerobics class or any other fitness activity. You're
overdoing it if you're feeling the burn.
Wear the Proper Shoes
Don't wear just any pair of athletic shoes to aerobics class.
Running shoes and tennis shoes, for instance, don't provide the cushioning
and support you need. Look for shoes that cushion the ball of the foot,
with good arch support that minimizes pronation (inward rotation) of the
foot. Some cross-training shoes work well, so shop around.
Don't Bounce on a Bad Floor
Dancing on concrete, hardwood or linoleum-covered floors is asking
for trouble. They're too hard. Dancing on a floor with too much padding
isn't good either, because it allows too much rotation and pronation of
the legs and feet. Ask your aerobics teacher about the floor you're
dancing on. You know you've got a problem if she or he ducks the question
or makes excuses.
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