My first recommendation is Spin Class. Every morning that I go to the gym to work out, I watch the Spin Class, and have noted that the members range from people who look like advertisements for good health to those of that "certain" age who are trying to regain stamina and muscle tone. It's hard to miss a spin class because not only do you see the bikes on the floor, you hear the blaring music. You also hear the instructor barking orders as the class stands at time, sits at time, speeds up and slows down. This is a low impact exercise that's easier on the joints than running or aerobics. My friends who attend class say they have an added bonus which is the team spirit that develops with the other members of the class. Spinning works your quadriceps, hamstrings, calves, hips, and abdominals. Because it burns a tremendous number of calories, it is an excellent way to lose weight. It fosters cardiovascular fitness, muscle tone and endurance. Classes should start with a warm-up and end with a cool-down. They are important, so don't forget them. If your instructor doesn't do long enough ones, just look at our other Burning Calorie articles to find some suggestions. There are many positives to spin class, but you must be in good cardiovascular health to do this one. Try to find a class that starts with beginning lessons and then moves on. A visit to your physician is mandatory for this class, but if you are able, you won't be sorry. It's up-beat and fun.
Aerobic Boxing is just plain ego boosting. When we went to a spa in Texas, they had just begun this class and there was a line outside the class before it began. If you don't want to go to a class, videos are available, but you can't beat the laughs and camaraderie of seeing the same people a few times a week. That's my hype. Now come the warnings. This is a class that may seem scary if you have not exercised for a while. It demands endurance, so keeping up during the first few classes may be hard, but if you are relatively healthy and cleared by your physician, you can catch up and you get a real workout. The constant bouncing and sparring will burn many calories and strengthen your cardiovascular system. This is a program of extremely intense and rapid repetitions of controlled movements. Aerobic boxing will also increase your muscle definition and endurance as well as your agility, coordination and flexibility. From my perspective, it has an added benefit and that is the sense of accomplishment. It's an ego booster to say the least. How many girls or women box? Well, I did at the spa and I know I walked tall after each class. The same warnings accompany this class as the Spin Class. You must see your physician and get cleared. Also you must warm-up and cool-down.
Do you like to dance? Do you want to meet people of the opposite sex? Sign up for a Swing Class. Swing blends high energy with old-fashioned charm, according to the PR. It evolved from the Lindy Hop of the 30's, blossomed with jazz and the Big Band era, and then spread into at least eight different types from around the country. If Spin is loud and Boxing bouncy, Swing is a trip back to your musical past. You'll get caught up learning steps you've seen in old movies or remembering those days of live bands. Did you know that dance is the forerunner of modern day aerobics? Because it is, you will get a good cardiovascular workout, burn fat; work-out your gluts, hips, and quadriceps. It also builds endurance and because you are on your feet, it helps to strengthen bones. The one caution we would have for you is that you need to continue dancing and not take a break every few minutes. Get that heart rate up and keep it up for a while.
Ballet is not new. How many of us were taken to ballet classes along with piano lessons and other enrichments when we were young? When we lived in Washington, D.C., I sprang up the three flight of steps in a regal brown stone to take ballet classes once a week from a retired professional from a French ballet troupe. An hour and a half latter, we all hung on to the banister as we made our way down that same stairwell, but the benefits of this class stay with me today. Ballet strengthens the entire body and increases flexibility. It not only works the legs, but develops muscle tone in the abdominals, arms, back and hips. I still carry the good posture and balance that I learned in class as a child, and then again as an adult. Ballet class will begin with a warm-up and end with a cool-down. If your instructor doesn't do one, go for a quick walk before class and stretch afterwards.
Chi Kung/Tai Chi is hot. It has its origin in prehistoric China and evolved first as a medical practice, then as a spiritual practice, then as a martial art. They all started with simple movement and breathing techniques. Concurrent with the advent of health movement Chi Kung was the discovery of acupuncture points and the meridian system of the body. Why is Tai Chi so popular today? 180 million people practice it every day around the world. It is because those who do practice every day have a longer, more active life than those who don't, and their health potential increases dramatically according to those who practice Tai Chi. Other exercises dissipate your energy, while Tai Chi accumulates it, supposedly leaving you feeling refreshed when you finish. The slow, dance-like speed of Tai Chi creates balance, flexibility and calmness. With emphasis on deep breathing and using mental imagery, Tai Chi integrates your mind with your body, and is very effective at relieving stress.
Back to aerobic exercise so now we bring you Tae Bo. If you are looking for a tough new aerobic exercise, this may be it. Working out to Hip Hop music this class combines Tae Kwon Do, boxing, and dance. Classes typically consist of a series of choreographed routines of jabs, punches, kicks and dance steps. At our club and around the country, these classes attract mainly women who are interested in strength building. It works the gluts, inner thighs and triceps. Do make sure that you stretch before and after class if the instructor does not include that in the class. This is not a class for people with conditions like osteoporosis or arthritis because of its high intensity and high impact. As with many other classes we have discussed here, it is very obvious from watching classes that many people modify moves so they can remain safe. Before you sign up ask to meet with the instructor and ask if he/she gives modifications. I have never met an aerobic instructor who didn't do that, but there must be rigid people out there who won't bend. We all need a knowledgeable instructor who protects us and makes us feel better.
Over the years we have brought you articles about Yoga. Today you can take Power Yoga. While yoga is 6000 years old, power yoga is new and is built on the traditions of classic yoga adding cardiovascular elements. While traditional yoga employs a series of slow, gentle stretches, power yoga involves strong, flowing movements synchronized with your breathing in such a way as to provide a hot, high-energy workout. The rigorous choreographed sequence of poses definitely makes you sweat, adding endurance and weight loss to the long list of yoga benefits. Some proponents feel that the intense strength and flexibility aspects of Power Yoga make it an ideal conditioning as well as injury prevention and rehabilitation program for athletes. You should know that you might have to start slow. I know I did, but then I start slow with any new exercise. Make sure your health care team clears you. Interview your instructor. I shared once, the high heat level of some yoga classes. You may not want to take a class where the temperature is that high. On the other hand, your instructor may keep the air conditioning on year round.
Well, we've suggested everything from dance, modern and classical to boxing-something for everyone. Add to this list rock wall climbing in the gym, as well as outdoor classes. If you haven't tried palates, this popular mind-body exercise will help balance your body and make you strong enough to shake off the effects of aging. To tell the truth, I don't know anyone who doesn't take a class a week. We wrote an article about palates here in the Burning Calories section of What's Hot, so please go back and read it. Also, please consider a strength training class. You won't be sorry.
What are we saying here? Go to a gym and look at the classes offered and sign up for a few. You can walk the remaining days, but you'll meet new people, learn new skills and keep your body healthy.
For a person with diabetes, you need to have supplies with you. Go to your health care team and have them give you strategies on how and when to eat before you exercise, what to carry with you when you exercise and what to share with your instructor if you do not know anyone in the class in case your blood glucose level falls. Be realistic about the classes you sign up for. Advanced aerobics may not be appropriate for a middle aged person whose exertion levels during the previous 6 months have been made up of walking a half mile twice a week. Talk to your physician or diabetes educator about how to start. Make sure when you begin something new that the instructor gives the class modifications for moves that may be difficult for some and that the class includes a warm-up and cool-down to prevent injuries. Ask about levels of classes, the age of members and their fitness. If you don't fit in, you won't return. Exercise should make you feel good about your accomplishments. That's what builds self-worth and excitement about the class. Good instructors know this and work on it. Personally, I have signed up for a class and dropped out when the instructor was not interested in helping us succeed, but have come back for very hard classes, like boxing, when the instructor had us laughing so hard we were surprised when the 45 minutes was over. We were all awful for the first few classes, but by the end of the classes, we all actually had learned a few things-not much, but enough.
Enjoy. Take a chance with something new that you may like. It's your life; live it.
BSP
