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Aerobics Fitness FAQ



Frequently Asked Questions about aerobics fitness

From: oaktree@shell.urjet.net (Robles)

Misc.fitness.aerobic, was formed in June 1995 for those interested in discussing or questioning various aspects of a total aerobic fitness program. Topics welcome for discussion include any aerobic activity such as aerobic dance, step training, use of aerobic machines (e.g. stairclimbers, NordicTrak, rowing machines, etc.), jazzercise, walking, jogging, running or any other activity pursued for the purpose of increasing aerobic fitness.

The questions addressed in this FAQ are, in fact, the most frequently asked questions in misc.fitness.aerobic. It may seem that misc.fitness.aerobic is focused on fat/weight loss based on the questions contained here. However, readers of the faq must recognize that the authors of the faq do not have control over the most often asked questions. We make no judgements on why a person is aerobically exercising or not. Because questions are about fat/weight loss are asked over and over again, this faq will address those questions and how aerobic exercise pertains to them or does not pertain to them.

The group will also address topics related to aerobic program such as nutrition, muscle training, aerobic exercise for weight loss, flexibility, aerobic exercise videos, tapes, literature and aerobic instructor certification procedures and certifying organizations.

This FAQ is under sporadic revision. If you are reading a version which has a Last-Modified date showing it to be more than a few month old then you should try to get a more up-to-date copy. New versions of the FAQ are posted every month to misc.fitness.aerobic, misc.fitness.misc, and misc.answers.

The text version is also available via anonymous ftp from: ftp://ftp.oaktrees.org/pub/ In theory, this version is as current at the one below, but sometimes I forget to update this one.

The text version is also available via the world wide web at: http://www.oaktrees.org/fitness/misc.fitness.aerobic.faq.txt This copy is the latest version.

-1. ORIGIN OF FAQ
The misc.fitness.aerobic FAQ has been formulated ...
-2. DISCLAIMER
The questions and answers below represent our ...
-3. FAQS ON TOPICS OF INTEREST TO READERS OF misc.fitness.aerobic
alt.food.fat-free ...
-4.1 What is aerobic exercise?
The word aerobic literally means
-4.2 What are some examples of aerobic activity? (Some of these activities can be anaerobic if you are not moving continuously)
(from Ron Hogan )...
-5.1 What factors affect aerobic training?
Frequency, duration and intensity. Frequency refers ...
-5.2 How often should I train? How hard? For how long?
Most experts believe that 3-5 times per week for ...
-6.1 How do I determine my target heartrate?
The general formula for the average person is 220-age X 60%...
-6.2 What are some other methods for judging my workout intensity?
The Borg scale of perceived exertion is another way ...
-7.1 I do lots of outer thigh (tummy, buns, etc.) work. Will that part of my body slim down first?
No. When we're working a muscle or group of muscles to ...
-8.1 How do I know when I'm exercising hard enough to burn fat?
Actually, you're *almost* always burning fat at one rate ...
-8.2 How long do I have to work out before I burn fat? and If I workout before eating, will I burn 100% fat?
You are _always_ burning fat. There is no magic on/off switch ...
-8.3 Will I burn only carbohydrates (and inhibit fat-burning) if I work out too hard?
While the body's reliance on carbohydrates increases ...
-8.4 What exercise should I do to burn the most fat?
If your goal is fat loss, then try to achieve a ...
-9.1 Is it better to break my exercise sessions up, or exercise for a longer period?
In general, for the average aerobicizer, it doesn't ...
-10.1 How much should I weigh?
What you weigh is not as important as the percentage of bodyfat to ...
-10.2 What's the best way to determine Body Fat Percentage?
(from ) ...
-11.1 Should I train my muscles as well as do aerobic activity?
Definitely. Muscle training is an integral part of ...
-11.2 Which is better for muscle training: Weights or ExerTube (DynaBand)?
Neither is actually
-12.1 What is a warm-up, and how important is it in aerobic activity?
A warm-up helps your body prepare itself for exercise ...
-12.2 What is a cool-down, and how important is it in aerobic activity?
After any aerobic activity, the blood is pooled in the ...
-13.1 Should I use a steam, sauna or hot tub right after a workout?
Since the blood tends to pool in your extremities ...
-14.1 I have never exercised before. Where do I begin?
It is a good idea to start slowly and build up to a ...
-15.1. What is step aerobics?
Step aerobics is a form of aerobic activity which is ...
-15.2 What is proper stepping technique?
Your body should remain in good alignment. This means your head ...
-15.3 How high should my step be?
The best step height is the MINIMUM necessary for you to ...
-15.4 How can I increase intensity.
There are several ways to increase intensity. Increase your step ...
-15.5 How fast should the music be?
According to Step Reebok guidelines, music should be played at ...
-16.1 How good is (insert your favorite exer-gadget shown on TV)?
The fitness industry changes all the time, and along with these ...
-17.0.0 Introduction
The following section describes a number of ...
-17.0.1 Legal Issues for the Exercise Professional
Exercise professionals are *strongly* encouraged to ...
-17.1 What should I do for an acute injury?
If you feel that you have
-17.2 What should I do for a chronic injury?
It is important to remember that the people here on ...
-17.3.1 Overuse Injuries
The heading of overuse injuries is a broad one, into which ...
-17.3.2 Patellofemoral Syndrome ("Runner's Knee") / Chondromalacia
Chondromalacia literally refers to the wearing away of the ...
-17.3.3 Plantar Fasciitis and Neuromas
Plantar fasciitis is literally an inflammation of the ...
-17.3.4 Lateral Epicondylitis ("Tennis elbow") and the More general Tendonitis/Arthritis/Bursitis
Any
-17.3.5 Shin Splints and Compartment Syndromes
Shin splints are a common name for pain felt in the anterior ...
-17.4 What are some common exercise reactions?
Some number of people experience reactions to exercise, ...
-17.5 What are some common environmental concerns?
Extremes of temperature and humidity pose special problems ...
-17.5.1.1 Who is at risk for heat-related illness?
People at risk for heat-related illnesses include those ...
-17.5.1.2 What are heat related illnesses?
Heat cramps, heat exhaustion, and heat stroke are conditions caused ...
-17.5.1.3 How do you treat heat cramps?
To care for HEAT CRAMPS, have the victim rest in a cool place. ...
-17.5.1.4 How do you treat other heat-related illnesses ?
When you recognize heat-related illness in its early stages,...
-17.5.1.5 When do you call 911?
Refusing water, vomiting, and changes in consciousness mean that ...
-17.5.1.6 At what temperatures and humidity are heat-related illnesses likely?
These curves approximate the figure in the 1993 American Red Cross ...
-17.5.2 Specific Cold-Related Injuries - Hypothermia and Frostbite
Frostbite involves the freezing of tissue, and can range from ...
-18.1 How long should I wait after eating to start exercising?
If you ate something fairly light, you probably don'...
-18.2 What should I eat as my meal before an aerobic workout?
Consider that you will probably burn between 300 and ...
-18.3 How soon and how much should I eat after an aerobic workout?
If you feel like eating immediately after a workout, ...
-19.1 What is the best time of day to exercise?
As a general rule, if your habits are diurnal, ...
-20. Major contributors, unless otherwise noted, are:
Larry DeLuca ...
-21.1 What are some aerobic-related phone numbers I should know?
(from Liesl Kolbe ) ...
-23.1.1 Who certifies aerobics instructors and personal trainers?
The two major certifying bodies in the US for Aerobics Instructors ...
-23.1.2 Are they licensed?
Currently, there is no license (as in a medical license) required to ...
-23.1.3 Why get certified then?
In the time since the dawn of aerobics, when people still exercised ...
-23.1.4 Who should I certify with?
Either ACE's Aerobic Instructor Certification or AFAA's Primary ...
-23.1.5 What kind of training and preparation do I need? Do I need a degree in exercise science?
None of ACE or AFAA's certifications require a degree in a fitness-...
-23.1.6 What is the format of the ACE exam? When is it given?
The ACE exams are written only, and consist of 175 multiple choice ...
-23.1.7. What is the format of the AFAA exam? When is it given?
The AFAA exams include both written and practical components. The ...
-23.1.8. What training courses are available to me?
ACE does not provide training directly, but offers ACE accreditation ...
-23.1.9. Is it expensive?
ACE's exam costs $145. To challenge the AFAA Primary Exam is $99....
-23.1.10. What else do I need?
You'll need to be certified for CPR. The American Heart Association ...
-23.1.11. What sort of study materials are available to me?
ACE publishes two excellent textbooks, their
-23.1.12. Who can I contact for more info?
You can reach ACE at:...
-23.2.1. Who certifies aerobics instructors and personal trainers in the U.K?
(From Trevor Burton) ...
-23.2.2. Are they licensed?
No license or qualification is required by law in the UK to teach ...
-23.2.3. Why get certified then?
Larry's answer about clubs requiring certification/getting up ...
-23.2.4. Who should I certify with?
At national level in the UK, there is the Central YMCA ...
-23.2.5. What kind of training and preparation do I need? Do I need a degree in exercise science?
Any prior exercise knowledge or experience is an advantage if ...
-23.2.6. What is the format of the RSA exam? When is it given?
The examination consists of 5 parts. These may be examined on ...
-23.2.7. What training courses are available to me?
In the UK, the RSA is a certifying body, not a training body, ...
-23.2.8. Is it expensive?
Prices for the RSA Basic Certificate course vary widely, ...
-23.2.9. What else do I need?
In the UK, CPR certification is not compulsory by law, but may ...
-23.2.10. What sort of study materials are available to me?
Central YMCA publishes
-23.2.11. Who can I contact for more info?
You can reach the RSA at:...









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