(start with muscle training) ---------------------------------------------------------------------- Should I train my muscles as well as do aerobic activity? Definitely. Muscle training is an integral part of any aerobic program. After muscle training, our bodies continue to burn fat for many hours. The combination of aerobic exercise, muscle training, proper diet and stretching is an excellent program for getting fit and staying healthy. ---------------------------------------------------------------------- Which is better for muscle training: Weights or ExerTube (DynaBand)? Neither is actually "better". All exercise accessories have their uses. Weights require more muscles in use to maintain proper form, while the bands and tubes are easier to use in targeting specific muscles. Bands and tubes also have the advantage of being somewhat adjustable in resistance just by changing length. To change weights in dumbbells, you either need another set of dumbbells, or extra plates for those which use plates. Dumbbells, however, do offer a much greater range of available weights, particularly at the high end, making them more useful in strength training. Bands and tubes are generally used in resistance training exercises. ---------------------------------------------------------------------- What is a warm-up, and how important is it in aerobic activity? A warm-up helps your body prepare itself for exercise and reduces the chance of injury. The warm-up should be a combination of rhythmic exercise which begins to raise the heartrate and raise muscle temperature, and static stretching through a full range of motion. The rhythmic exercise may be a slower version of the aerobic activity to come. For example, you might want to walk before you jog, or do some aerobic dance movements before an aerobic or step class. The stretches in the warm-up should be non-ballistic and cover all of the major muscle groups. Always stretch the lower back before doing any lateral movement of the upper torso such as side bends. ---------------------------------------------------------------------- What is a cool-down, and how important is it in aerobic activity? After any aerobic activity, the blood is pooled in the extremities, and the heartrate is elevated. The purpose of the cool-down is to bring the heartrate down to near-normal and to get the blood circulating freely back to the heart. Stopping abruptly could result in fainting or place undue stress on the heart. The cool-down should also include stretching to help relax the muscles which worked so hard during the activity. The cool-down stretches also increase flexibility, and might help to prevent DOMS (Delayed Onset Muscle Soreness) although this has not been proven. ---------------------------------------------------------------------- Should I use a steam, sauna or hot tub right after a workout? Since the blood tends to pool in your extremities after a vigorous workout, and steams, saunas, hot tubs and even hot showers tend to dilate your blood vessels, it is really not the best thing to do as it will be more difficult for the blood to reach the heart and brain. However, if you've done a thorough aerobic cool-down, and you wait a reasonable amount of time to return to almost normal, you might go into one of these "fun" things. But if you feel any sign of weakness or dizziness, get out immediately. ---------------------------------------------------------------------- I have never exercised before. Where do I begin? It is a good idea to start slowly and build up to a full program. Walking is the easiest way to begin a program. Start with a stroll for a mile or so and build up to walking 3-4 miles per hour. As you become proficient at walking, you might want to try another activity such as jogging, running or even aerobic or step classes. The best aerobic program is the one you enjoy and will stick to. Remember, the journey of 1000 miles begins with but a single step. ---------------------------------------------------------------------- What is step aerobics? Step aerobics is a form of aerobic activity which is performed on a platform that usually ranges from 4" to 10" in height. Step training was developed to provide a low-impact activity that is both challenging and interesting. People who may not like certain aspects of aerobic dance find that step is a very good alternative. Each participant works within his or her own space. There is no traveling across a room. When done properly, step training is an efficient means of improving aerobic fitness. ---------------------------------------------------------------------- What is proper stepping technique? Your body should remain in good alignment. Your head should be up, shoulders down and back, chest up, abdominals and buttocks tight. When stepping up, lean from the ankles and not the waist to avoid placing excessive stress on the lumbar spine. Contact the platform with the entire foot. To avoid Achilles tendon injury, make sure your heel is down, and your foot is in the center of the platform. When stepping down, step close to the platform and allow the heels to contact the floor to help absorb the shock. (toe, ball, heel). When doing lunges or repeater steps, however, the heel should be up, and the weight should be on the forefoot of the working leg. You should not use hand or leg weights when you are stepping as the risk of injury outweighs any added benefit you might get from using weights. It is important to note, that anyone with a history of knee problems should consult a physician before beginning step training. ---------------------------------------------------------------------- How high should my step be? Step height depends on several things - fitness level, current stepping skill, and the degree of knee flexion when the knee is fully loaded while stepping up. At no time should the knee joint of the first leg to step up flex beyond a 90% angle. Reebok is now saying that 60% is even better. Deconditioned individuals or beginners should begin on a 4" platform. As you improve, you may add risers to increase the step height making sure not to exceed the 90 degrees of knee flexion. The most popular step heights are 6" and 8". ---------------------------------------------------------------------- How can I increase my step intensity? There are several ways to increase intensity. Increase your step height, use longer lever arms or add propulsion moves (where both feet are off the step at the same time). If you are going to add propulsion, or power as it is known today, make sure not to do these moves for more than one minute at a time as these moves result in higher vertical impact. All power moves should be done as you go up onto the platform. Always step down without power. Power moves are considered advanced, and should not be attempted by beginners. ---------------------------------------------------------------------- How fast should the music be? According to Step Reebok guidelines, music should be played at a speed of 118-122 BPM. Technique and safety are seriously compromised when the music is too fast. It is also impossible to get the full range of motion that can be achieved at slower tempos. ---------------------------------------------------------------------- How good is (insert your favorite exer-gadget shown on TV)? The fitness industry changes all the time, and along with these changes come trends and fads in the types of exercise people prefer to do and the machines and equipment they use to do it. Some of these items are good, and some are junk. As pointed out by Ken (soulhunt@pobox.com), nobody is able to test every piece of equipment on the market. Before you buy any new gadget, ask the experienced fitness folks in the misc.fitness.aerobic newsgroup for their opinions, and also ask yourself the following questions: * What does the device claim to do? * How will it accomplish the goal? If the device claims to train specific muscles,does it use motions similar to those I might use without the device such as gravity or other less expensive forms of resistance. * Does the device encourage me to train my other muscles as well? * Does the device provide a balanced program for training my other muscles? * Is this device putting other parts of me at risk (such as my low back or joints)? * Does the device make claims that it can produce seemingly impossible results in very short periods of time? If you are still convinced that the device is for you, and you buy it, please write a review in misc.fitness.aerobic so others can learn from your experience.