History of Aerobics

Development in the world

The basics of aerobics are based on the ideas of American Dr. Kenneth H. Cooper, who created a twelve week program of aerobic exercise. In 1968 he published Aerobics, a book in which he explains how the trainee can achieve optimal physical fitness (Macáková, 2001).

In the 1970s Cooper was followed by American Jackie Sorensen who applied Cooper's principles to modern dance practice. This led to the creation of an exercise program for the general public, especially for women, known as “AEROBICS”. This program included specific dance movements and music. In 1980s aerobics becomes a massive affair and a fashionable hit thanks to the promotion of Jane Fonda. In particular, multiple repetitions of hops were used without bonding into groups and the exercise was more of a fitness character. By the late 1980s, however, medical research shows health risks from these elements (hops) and many injuries occur, especially for instructors. These injuries were due to excessive use of hops and jumps and also using inappropriate shoes and inappropriate exercises. Aerobics turns away from hops (high impact elements) and replaces them with low impact elements which come from walking and save the joints (Štěrbová, 2007).

In the 1990s, lecturing of group exercise is professionalized, the nomenclature appears, the individual exercise elements begin to be joined in the bonds and blocks according to the regular phrasing of music for aerobics, a new step is being used: “Grapevine.” Aerobics lessons start incorporating strengthening exercise and strengthening tools. In 1992, American Kernodle invented a new type of aerobics – step aerobic. She considered herself the pioneer of exercise in a small space. It was a new way of practicing how to maximize the use of space. Also, at this time, the Australian instructor M. Irwin, comes in and creates a basic system of aerobic choreography, improves and elaborates the methodology of learning symmetrical choreographies. After 1990, many other types of aerobics are developed, such as exercise in the water, static bicycle or slides (Velínská, 2004).

Development of aerobics in our country

In the 20th century the mass exercise had a rich tradition. Every woman and girl attended some physical education program. In Bohemia and Moravia, aerobics was born from various types of gymnastics and music. The first author to deal with modern styles of exercises using the music was Helena Jarkovská. In 1985, she published Aerobní Gymnastika. In this book she described gymnastic exercises using music with a focus on the developmental function of the circulatory system, to increase the aerobic capacity of the body and to achieve higher levels of performance and endurance. She pointed out that exercises favorably affect the function and structure of the locomotive system and has a positive effect on the nervous system as well as the psyche of the trainees (Macáková, 2001).

In the 1990s another new form of exercise was born, Jazz Gymnastics. Aerobics has become a combination of exercise and music, based on both tradition and novelties, which came to us from abroad.

The organization Sportpropag was established which started educating instructors for physical education services. The organization took care of providing methodical materials as well as the preparation of instructors from other related forms. Aerobics, in Czech Republic, has been expanding in mass form after 1989. First, due to the opening of borders and second, due to the emergence of private market players. The first private fitness centers and training organizations started to emerge. People were dedicated not only to recreational aerobics but also to their competitive forms.

Present

Aerobics is currently a recognized and sought-after activity. Aerobics has developed into a modern and health-conscious sport for all those interested in an easily accessible and effective physical activity. At present aerobics according to Velínská (2004) develops in three distinctly different directions:

1. Aerobics pointing to a dance concept
   Lessons include choreographies with a number of dance elements that require more demanding orientation in space and coordination of arm and leg work (dance aerobics).
2. Aerobics pointing to fitness forms
   Lessons are based on strengthening characteristics, which are supplemented by compensatory, rehabilitation and stretching exercises (bodystyling, bosu, gymball).
3. Body and mind connection
   These are group exercises aimed at harmonizing the body and mind. They have a stretching, relaxing and fitness character, but they are not aerobic exercises (power yoga, Pilates).

In our country, aerobics is at a very good level, thanks mainly to training organizations, which are: Český svaz aerobiku a fitness (FISAF.cz), Česká asociace sportu pro všechny (ČASPV) and FACE Academy. These training facilities not only train new and existing aerobics instructors but also publish methodical materials, organize congresses and seminars.

The Aerobic Load Theory

Definition of Aerobic Activities:

Aerobic exercise activities are those in which energy for the muscle work is obtained through the presence of oxygen.

Anaerobic activities, on the other hand, are activities where energy is obtained without the presence of oxygen.

Human movement is provided by processes in the body converting chemical energy into mechanical. These substance conversions - energy sources for movement, are dependent on the nutrient reserves in cells and blood, in particular adenosine triphosphate (ATP), creatine phosphate (CP) and macro-active substrates (sugars, fats, proteins) (Skopová & Beránková, 2008).

The basic source of energy for skeletal muscles, which provides all the movement activities, is the energy produced by fission of adenosine triphosphate or ATP. ATP is stored in very small amounts in muscle fibers, so it covers roughly the first three seconds of muscle work, and therefore it is necessary that the amount of ATP is continually and continuously renewed. The energy generated by carbohydrate and fat is used to restore ATP whose energy reserves in the body cover much longer periods of time. Obtaining energy for muscle activity is carried out using three different, interconnected systems listed below, which do not apply separately but together depending on the intensity and duration of the movement or activity (Velínská, 2004).

1. ATP-CP system
   It uses the energy stored in muscle cells by cleaving fats and fatty acids. This energy is sufficient for only 5-15 seconds of muscle work but the speed, the amount of energy released, and the following muscle performance is higher than other energy coverage methods. This system is an anaerobic method of obtaining energy. During ATP cleavage (without the presence of oxygen), its recovery (resynthesize) from the CP muscle reserves is activated at the same time. This way of covering energy is conditioned by training, inborn assumptions, by the technique of movement and is used, for example, by sprinters (Skopová & Beránková, 2008).

2. LA system (lactic)
   The second way to restore ATP, in which energy can only be obtained by anaerobic digestion of muscle glycogen (its reserves are limited to 400-600 g and a similar supply is like a reserve in the liver). This system provides coverage of physical activity a maximum energy intensity for about 1 minute. In this method of energy coverage there is an increased production of lactic acid in the body (LA), which is unstable and collapses into lactate and hydrogen ions. The internal environment increases the acidity (acidosis) followed by a feeling of impaired perception and motion control, muscle fatigue and pain. If the intensity of the load (e.g., the speed of movement) is reduced, the body is able to deliver sufficient oxygen to the working muscles, lactate is gradually being eliminated and the work can continue. However, lactate cannot be regarded as something negative because with well-trained individuals it can also serve as a source of energy (Skopová & Beránková, 2008).

3. O₂ system
   It is the third way to cover energy - aerobic digestion of sugars, fats and proteins. These resources are practically unlimited and can provide a large amount of energy with a sufficient supply of oxygen. Muscle cells use all energy sources to restore ATP, which are interconnected, but their application rate varies according to the intensity of the load. The final product of all reactions in this system is water and carbon dioxide, which the organism will eliminate without any problems. Acquiring energy from sugars and fats is done either with oxygen - aerobic reaction, or without it - anaerobic biochemical reaction. A characteristic feature of aerobic activities is the ability of the body to exercise continuously for a longer period of time (3 minutes to several hours), at moderate intensity (Skopová & Beránková, 2008).

The energy-enhancing energy of aerobic activity involves various nutrients contained in the diet - the so-called macro-energy substrates.

Sugars - have other names but they mean the same, e.g. carbohydrates, glycides. The primary sugar in the body is glucose. More glucose linked together form a glycogen, which is a very fast-to-use energy source.

Fats – can also be call lipids or triglycerides. They break down slower and their energy value is about half that of glycogen. The first step to breaking down fats is by burning a certain amount of glucose. Physical load therefore must last long enough because the fat burning during massive oxygen consumption reaches the maximum after 30 minutes of activity. For the optimal fat burning effect, the load should be in an individually mild area of intensity.

Proteins – they are used to cover the energy needs in long term, extreme performance (e.g. marathon). The body can transform proteins into sugars, but it is an emergency process. It is preferable to store protein sources as a muscle building element; therefore, it is not desirable in fitness programs to use proteins as energy suppliers (Skopová & Beránková, 2008).

Conditions for the favorable effect of aerobic activities on the human organism

Repeated aerobic activity induces a number of positive changes in the human body:

• Improves activity and increases cardiac, circulatory and respiratory performance, whose lack of training leads to a number of civilization diseases.
• Develops the locomotor system - prevention of muscular atrophy, muscle disbalance, which are common causes of back and joint pain.
• Improves neuromuscular coordination.
• Develops motor skills, especially endurance and dexterity.
• Change in body composition - loss of fat tissue without loss of muscle tissue and prevention of obesity.
• Positive influence on psyche, removal of feelings of stress and psychic tension due to the release of endorphin, a hormone that produces a good mood and a sense of euphoria.

Performing aerobic activities that include, besides aerobics, running, cycling or spinning, swimming, etc., leads to the anatomical and functional development of the organism - often called the concept of improving the condition.

However, in order for physical activity to be truly aerobic and expect positive changes after its practice, it must meet the FIT conditions.

FIT

F = FREQUENCY

• Only activities performed repeatedly, with a regular frequency, can have a positive effect; it is recommended to include aerobic exercise at least 3 times a week.
• In the case of bodystyling (and other group exercise programs), fulfilling this condition the instructor can affect only minimally, he/she should explain the benefits of regular exercise and to prevent any possible miss understandings.

I = INTENSITY

• The correct intensity of exercise is a basic factor that defines endurance, aerobic physical activity.
• The intensity indicates the heart rate – for aerobic we consider such physical activities, in which the heart rate ranges from 60 (65%) to 80 (85,90%) of the maximum heart rate for a given period of time.
• The maximum heart rate is determined by subtracting age from the constant in males 220 and in women 226.
• The adult resting heart rate is about 70 beats per minute, but aerobic training can reduce it and the trained individuals have values of about 50 beats per minute or less.
• Heart rate can be measured by palpation arteries in places where it is readily available (usually on the wrist or neck), however, this is complicated during exercise and when stopping the heart rate drops sharply.
• Accurate measurements of heart rate during exercise and progressiveness of its return to the resting value after the exercise is only possible by using special devices called Sport Testers.
• Exercise intensity can be evaluated not only by heart rate values but also by other, subjective symptoms such as accelerated breathing (speech test), feeling short of breath, sweating, fatigue, etc., but they serve only approximate and indicative information on the size of the load.
• Maintaining the heart rate at a given interval - aerobic zone – is the main goal of aerobics.

T = TIME

• The heart rate must be within the specified range 60% - 90% HR max range continuously for at least 12 minutes.
• However, if the aim of training is to try to change the body composition in addition to training the cardiovascular system, the exercise should last for at least 30 minutes (fat breakdown in the O2 system occurs after 20-30 minutes of activity).
• The duration of the load again affects the instructor by correctly distributing the length of the individual parts of the lesson according to its nature (e.g. aerobics, bodystyling, aerobics for seniors) and the total length of the lesson (usually 60 - 75 minutes). (Velínská, 2004)