How to Teach a Safe, Effective Aerobics Class
Aerobics has always been a fun, popular way to keep in shape. However, certain moves, if done incorrectly, can lead to injury. Most instructors do not just get up there and start teaching. There is a format and certain procedures that need to be in place.
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Things You'll Need
- Supportive Footwear
- Motivating Music
- Warm up exercises
- Aerobic Section
- Abdominals
- Cool Down
- Pulse Taking/Heart Rate Chart
Instructions
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The first step to teaching a safe, effective aerobics class is to ensure that everyone in the class, including yourself, is wearing supportive footwear. One should never take a class without doing so. There are many terrific brands out there and as an instructor, you should set the example.
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The next step is to select highly motivational music. The music should sound great, and inspire people to move. It should also be the appropriate beats per minute for each segment of the class. For example, the beats per minute for the aerobic portion will be faster than those of the abdominal and cool down sections. As an instructor, you can purchase cd's that are prerecorded, and the beats are in place for you according to the format you are teaching.
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Third, and very important, always begin with a 5-8 minute warm up. This should include stretches, but not bouncing. Bouncing can cause unnecessary stress on the tendons and ligaments and will defeat the purpose. What you want to do is be sure to warm up the muscles you will be using during the class in advance.
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Next, once your students are warmed up, then you can begin the aerobic segment. At this point you will want to get your students' heart rate up and increasing. This is when they may begin to pant, so it's important to circulate the room to check and make sure everyone is okay. Be sure to advise students who can not do any high jumping, to continue the aerobic part using low impact moves. As long as their heart rate is up where it should be, and they are moving properly, they will be getting a good, safe workout. The aerobic segment should be about 20-25 minutes.
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As a fifth step, you should allow time to take a pulse count. Students should be working at their target heart rate goal, not their maximum heart rate, in order for them to be performing at their aerobic capacity. The pulse should be taken for 6 seconds by placing the index and middle finger on the carotid artery of your neck. Press gently. Using the chart, students add a zero to the number they counted and check the chart to see that they are working in their range.
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After a 5 minute cool down, be sure students heart rate come down to normal before bringing them to the floor to do abdominals. Have them walk around, get water, and stretch. The abdominals should consist of upper ab work, oblique work, and lower ab work.
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Finally, the cool down will be last. It is at this time that you will have slow, relaxing music that will soothe your students and allow them to stretch the muscles used during the class. Stretches should be slow and last about 1 minute for each stretch. Then have students slowly rise to a standing position and raise and lower their arms while inhaling and exhaling deeply.
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Tips & Warnings
Be sure students drink water before, during and after class.
Verbally ask students how they are doing so they can answer you as you circulate during the class. Especially the aerobic part. That way, you can check and hear if they are breathing properly, or if they are really having a difficult time even speaking.
Have students use towels or mats during the abdominal work to protect their back from injury.
Always circulate the room and check students for proper format and positioning to prevent injury.
Never have students take a class in bare feet or socks.
