Running shoes lack the necessary lateral stability and lift the heel too high to be considered acceptable for aerobics. The requirements of aerobics are for shoes that provide stability for side to side motion and are also supportive while permitting both twisting and turning. The American Academy of Podiatric Sports Medicine has long held the position that sports specific shoes are the best. Impact forces from aerobics can reach up to six times the force of gravity, which is transmitted to each of the 26 bones in the foot.īecause of the many side-to-side motions, shoes need an arch design that will compensate for these forces, and sufficiently thick upper leather or strap support to provide forefoot stability and prevent slippage of the foot and lateral shoe "breakup." Make sure shoes have a toe box that is high enough to prevent irritation of toes and nails. They must also have good medial-lateral (side-to-side) stability. Shoes should provide sufficient cushioning and shock absorption to compensate for pressure on the foot many times greater than found in walking. Proper shoes are crucial to successful, injury-free aerobics. If your feet suffer from excess pronation or supination (your ankles tend to turn inward or outward too much), it's especially important to see a podiatric physician, who may recommend controlling the sometimes harmful motions with an orthotic shoe insert. The podiatrist will perform a biomechanical or gait analysis to assess your risk of injury.īecause aerobic dancing involves quick lateral movements, jumping, and leaping for extended periods of time, proper care of the foot plays a crucial part in keeping the entire body fit to endure the "pain" that precedes the "gain" of a more fit physique and efficient heart and respiratory system.
It's a good idea to see a doctor of podiatric medicine specializing in sports medicine before beginning an aerobics regimen.
But it is a strenuous form of exercise, and thorough preparation, wise choice of routines, proper equipment, and consideration of floor surfaces are essential to avoid injury. The benefits of aerobics include increased cardiopulmonary efficiency, strengthened heart and lungs, improved circulation, lowered cholesterol levels, and stress and anxiety reduction. Programs typically run three to four times a week. Dance is still the predominant form and may be inspired by ballet, country line dancing, salsa or even hip-hop.Įssentially an hour's workout set to music, a typical aerobics program begins with 5-10 minutes of warm-ups and stretching, peaks with 20-30 minutes of target heart range dance, can include 20 minutes of a muscle stretching floor program known as body sculpting, and ends with 5-10 minutes of cool-down and more stretching. There are varied forms of aerobics including low-impact, swim and other water aerobics is popular. Aerobic dance has blossomed into a sport for all to have fun while losing weight and keeping in shape.
More than 24 million people participate in aerobics. While recently the aerobics craze has had its ups and downs, in 2002 Gym memberships were reportedly up 7% and aerobics is having a return to its dance roots. It's still one of the most popular ways to get fit and stay fit around the world. Based on a document produced in cooperation with the: American Podiatric Medical Associationįrom humble beginnings in the late 1960s, aerobic dance has become a major symbol of the fitness craze that exploded into American culture in the 1980s.
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