General Structure - Basic Class

For a 45 minute basic class, I would structure it with 5 minutes each of:

• warm up Cardio
• stretching
• Cardio - leg lifts & arms
• Cardio - marching patterns & travel
• Cardio - side steps, then double
• Cardio - lunges
• Cardio - squats & halftime moves
• cool down cardio
• stretching

This give a body 15-20 minutes of aerobic training.

It takes 12 minutes of moderate exercise for the body to reach the point it begins to use energy aerobically (burn fat), so we excluded the first 10 minutes of cardio.

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TIPS for Beginners

Build up slowly. Exercise for a short while at first, then gradually make it a longer session, OR a more challenging session for the same amount of time.

Gradually increase the length of time you exercise OR the intensity of activity. Adapt to one aspect or the other instead of trying both at the same timeto help prevent injury as your body adapts.

Do not use any arm movements at first, instead concentrate on feet movement. When the feet and leg moves are comfortable add arms movements to increase effort level. Use Bent arms movements for a smaller increment of intensity. Keep arms close to body and below shoulder height/ heart level. Straight arm and arms-above-the-head movements add greater intensity.

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Remind every class of these SAFETY tips:

Drink plenty of water, even if you’re not sweating.

Watch your feet and if possible use a mirror to watch your form.  Slouching can diminish lung capacity and put stress on the back and hips.

Wear good, comfortable shoes, and replace them when they show signs of wear like worn rubber at the heel.

To help prevent injury always warm up and cool down before and after every workout.

BEGINNERS:  First focus on feet and legs to learn those moves safely.  After a couple classes you can add low (below the heart) arm movements. 

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General Structure - Intermediate

For a 60 minute intermediate class, I would structure it with 5 minutes each of:

• warm up Cardio
• stretching
• lifts & arms (alt, patterns, doubles)
• marching patterns with arms
• marching travel & combos
• side steps, then double
• grapevine, travel combos, triples
• lunges
• squats (halftime)
• cool down cardio
• toning or abs
• stretching

This give a body 25-30 minutes of aerobic training.

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ADDING UP AEROBIC INTENSITY

See February 2005 newsletter for information about Intensity and Difficulty Levels

Here’s a way you can look at your Aerobic classes to add up approximate intensity levels. The actual point value depends on individual fitness level and effort. 

Start with the basic difficulty points.  The first points are based on leg activity. Then you calculate the additional intensity points based on what moves you do and how you modify them.

BASIC DIFFICULTY POINTS - LEGS
Walking, Marching, low impact Aerobic Dance = 2
Deep knee bending / low impact = 2.5
Hopping (one foot to the other) = 2.5
Jump (both feet, like jumping jacks) = 3

ADD +LEGS lifting and kicking
Bent Knees lift in front = +.5
Bent Knees Heels lift behind = +.5
Karate Kicks (bent knee lift, then kick) = +1
Straight leg low to side, front, behind = +.5
Straight leg lift / High Kick front= +1

ADD +TRAVEL
moving sideways = +.5
moving forward & back = +.5
* works the body harder because major muscle groups are working to maintain torso alignment.

ADD +ARMS
No Arms = 0 points
Bent Arms below shoulder level = +.5
Bent Arms at shoulder level = +1
Bent Arms above shoulder level = +1.5
Straight Arms below shoulder level = +1
Straight Arms at shoulder level = +1
Straight Arms above shoulder level = 1+

ADVANCED:  Add arms above the heart and bigger movements for a more intense workout.

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