Bodystyling is one of the most common types of fitness aerobics classes. It is exercise with music aimed at strengthening the major muscle groups in mid-tempo, using your own body weight and a variety of equipment - dumbbells, elastic bands, bars, BOSU and overballs. Lessons consist of aerobic and strength blocks, combine simple aerobic steps with strength exercises. Lessons are focused on body shaping and improving physical fitness.

Significance and objectives of bodystyling lessons

1. Aerobic training

It is an aerobic exercise, which with the regular exercise, increases physical fitness and improves cardiovascular circulation. For exercise to affect the body composition (loss of adipose tissue), the lesson must contain an aerobic load of at least 20 minutes - the weight of the body, or strengthening tools, that is not enough to be a muscle strength training which leads to an increase in muscle mass and thus an acceleration of metabolism.

2. Strength training

a) Training muscle strength

The goal is to increase muscle strength, improve muscle endurance, hypertrophy of trained muscles and increase the basal metabolic rate by 8%. The body composition changes.

Intensity:
High - 8-12 repetitions with loads of 70 - 80% of the maximum, 1 - 3 sets, 2 - 3 minutes rest

b) Muscle endurance training

It is about maintaining muscle strength, increase muscle endurance, hypertrophy of white and red muscle fibers. Further improves muscle capillarization, increases the presence of myoglobin in the muscle (=oxygen-binding protein, thereby increasing its amount in the muscle as an immediate supply for work and recovery, delays the accumulation of lactate – important for intermittent ice hockey activities, etc.)

Intensity:
Medium – more than 12 repetitions with loads up to 70% maximum in multiple sets, rest less than 1 minute.

3. Removal of muscle imbalances

Muscular disbalance, is developed in most of today's population due to lack of movement, passive leisure time, sedentary occupation etc., are manifested by loss of functionality of the musculoskeletal system, poor posture, backache, joint pain, frequent muscle injuries during normal activities. Although few visitors to a fitness center or bodystyling lesson understand this as a goal for exercise, every instructor and coach, if he/she has the necessary professional training, chooses the exercises so that the exercise not only affects the body shape but also has the overall effect on the musculoskeletal system.

Muscular disbalance are removed:

a) strengthening the phasic muscle groups, i.e. those with a tendency to weaken – in each lesson therefore we include at least one exercise for the muscles of the mid-scapular, gluteals, abdominals and quadriceps, deep flexors cervical spine, triceps brachii muscle, latissimus dorsi (horizontal fibers), deltoids (rear), pectoralis (upper part).

b) by stretching the postural muscle groups that tend to shorten –in any lesson should not skip the stretching of spinal extensors (particularly cervical and lumbar section), neck muscles (upper trapezius, levator scapulae), pectoralis (bottom), quadratus lumborum, the hip flexors, tensor fascia lata, hamstrings and calf muscles.

Composition of the Bodystyling lesson

The composition of a bodystyling lesson is based on the same principle as the composition of an aerobics lesson. The bodystyling lesson usually lasts 60 minutes and is divided into the following parts:

I. Warm up

– is always at the beginning of a class, as it is in the usual aerobics lesson. It involves warming the body with simple aerobic steps. The important part of this part is pre-stretching to prepare the body for the workout. This part also contains an aerobic block which is repeated during the whole lesson. This will ensure to keep aerobic component in the lesson.

II. The main part

1. The principle of aerobic blocks – given that the bodystyling type of class is still an aerobics class, it is important that for at least 20 min the heart rate does not drop below 60% of the exerciser’s HR max. So, we usually teach simple aerobic blocks, where we will use aerobics elements and element in strengthening especially using the lower half of the body. This is followed strictly by a strengthening phase which is practiced mostly on the spot. First, we include complex exercises - these are exercises involving many muscle groups in the lower part of the body: quadriceps, hamstrings, gluteal muscles, the muscles of the inner thigh. Furthermore, we add isolation exercises – exercises in which works mainly one or a few muscle groups – first starting with larger muscle groups, that is, at the upper part of the body from the chest and back muscles, to the deltoids, the muscles of the arms, at the lower part of the body from the thigh muscles to the muscles of the buttocks and the calf muscles. By doing so, the heart rate will stay for several more minutes in the aerobic zone. From the perspective of a gradual reduction of heart rate and for reasons of fluency lessons, we first practice of all exercises in a standing position and then move into a sitting position, lying in etc.

After the strengthening block, we can return to the aerobic load by repeating the aerobic blocks = modified interval training.

2. The principle of interval training – alternating portions of high intensity (over 80% HR max) lasting up to 90 seconds with portions of active rest (about 60% HR max) lasting about 3 minutes, in which fatigue is produced, in particular lactic acid, are partially decomposed; however, there is no full recovery, because the organism is forced in further intensification of mobilizing reserve forces and energy resources.

• Interval training improves aerobic capacity as well as the ability of the body to work above the aerobic threshold. The advantage of interval training is also high energy expenditure (more energy is burned during the same time period and the cardiovascular system is loaded more efficiently than with a continuous load).
• The disadvantage of interval training is the overload on the cardiovascular system and a greater risk of injury. The interval training is only suitable for young and physically fit individuals, it is used as a conditioning in many sports, with the length and intensity of work and rest periods depending on the specific needs of the individual sport.
• At Bodystyling classes, we only use a modified form of interval training: we alternate periods of higher intensity (but we do not exceed the 80% HR max) with lower intensity intervals in which the heart rate is between 10-60% HR max). In bodystyling lessons this means that we combine learning and repetition blocks with toning parts in which the heart rate decreases, but we strengthen various muscle groups.
• The length of the interval is usually given by 2-3 aerobic and fitness parts, but no research has yet to determine the most ideal length of these intervals.
• It is great to use Step in this type of class – the principle of Step exercise (the necessity of constant ascents and descents) better ensures maintaining intensity aerobic interval at the desired level, eliminates the problem of large differences in individual performance. Also, the speed of the music for the Steps exercise and the recommended speed for the strengthening exercises is about the same, while in the case of a disproportionately faster aerobics music, the tempo rotation may be a problem.
• The Interval training, even in this modified concept, improves both cardiovascular and metabolic parameters, as a reaction to a new training stimulus – all other aerobics lessons are based on a continuous load of progress.

In body building aerobics class we cannot expect to develop muscle strength, strengthening aerobics class cannot replace gym training (muscle strength can only be maintained at the current level, only some weakened phasic muscles show an increase in muscle strength even when exercising with small loads), this is mainly about cardiovascular training supplemented with toning exercises.

We try to always include at least 1 isolated exercise for each phasic muscle group, and also postural muscles, although they are mainly shortened, they are also weakening, for example hamstrings, are also involved in complex exercises, so we do not need to reinforce them in isolation.

III. Cool down

– we don’t have to include the cool down in most bodystyling classes because the heart rate naturally decreases – We finish toning exercises for small muscle groups of the upper body in a booster position without moving into the space.

IV. Floor work

– it is an integral part of the fitness aerobics classes, should always contain enough exercising on the abdominal muscles (preferably static and dynamic strengthening). Abdominal muscles exercises are practically included at the end of the class, as they are expected to be actively involved throughout the training while taking up the booster positions and maintain the correct posture. That is the reason why we should not exhaust the abdominals at the beginning of the class. The inclusion of other isolated exercises in this part of the class is individual, depending on how the main part of the lesson has been compiled, and to which muscle groups have already been given attention to in a standing position.

V. Final stretching

– is also an integral part of the lesson, should not leave out the stretching of all the postural muscles and the phasic muscles which have been specified in the previous parts, and we do not forget about the correct posture at the end.

Basic terms used in bodystyling lessons

• Exercise - is a type of strengthening and stretching exercises, strengthening (stretching) movement. It is ideally designed for one muscle group or even just one muscle.
• Repetition - is one exercise or a two-phase cycle, connection of concentric and eccentric movement.
• Series - several repetitions of the same type of exercise conducted continuously, without a break.
• Lesson (class) - or training unit, exercise lesson, it means an exercise activity included in one gym visit.
• Exercise plan - is a tutorial in which the whole training is designed from warm up to final stretching. Lists an order of exercises, number of sets and repetitions.
• Muscle group - it means a group of muscles performing the same movement. As a group, one muscle can exceptionally be conceived (e.g. quadriceps), or two muscles (pecs – pectoralis major and minor) or more muscles. E.g. on the back of the thigh are several muscles that perform flexion of the knee (biceps femoris, semitendinosus, semimembranosus muscle). In knee flexion also involved are gastrocnemius and soleus muscles and sartorius on the front part of the thigh.
• Agonists - muscles that cause movement in one direction.
• Antagonists - muscles that act opposite the direction of movement, i.e., opposed to agonists.
• Synergists - muscles involved in the execution of a particular type of movement, but unable to initiate it alone. Mutual coordination of agonists, antagonists and synergists is the determining criterion for simple and complex exercise (stabilizing selected body positions or parts thereof).
• Stretching – stretching of the muscles in which muscle fibers are stretched in order to increase their flexibility.
• Strengthening – an exercise in which muscle fibers shrink in order to increase their volume.

(Appelt, Libra & Stejskalová, 2004)

Terminology used in bodystyling - basic steps

While practicing basic steps, we strive to provide accurate presentation, technique and timely notice of the change.

• march – walk (forward, backward, diagonally)
• straddle march – walk with wide/open legs
• jogging
• basic step – step forward and back
• step tap – step forward and tap
• tap front, side
• side to side
• step touch – step side with tap
• cross front or back
• lounge side nebo back
• V-step
• reverse V
• leg curl
• leg lift – lifting leg to the side
• knee up, knee
• step knee up
• repeater –3x knee up
• grapevine
• mambo
• pivot
• stomp
• jumping jack
• pony
• scissors
• squat
• lunge
• plié

Choreography creation and teaching

Choreography teaching and its repetition forms the main aerobic block. The harmony of choreography with music is self-evident, choreography consists of several blocks - 1 block = 32 beats.

The instructor should carefully prepare for a lesson, then especially apply it to the choreography. Preparation of the choreography does not consist only in the preparation of the individual exercises but also on the thinking of how to teach it and how to link it together. Choreography needs to be created so that it can be repeated without difficulty in order to connect the elements logically and naturally. If the bonding of elements, bonds and blocks is not continuous, trainees often stop, thereby reducing exercise intensity which is one of the main reasons why teaching with choreography is disappearing. Choreography should be balanced, it should evenly load both legs and use the space by alternating the movements to the sides, forwards and backwards.

Choreography "no taps"

Recently, in building choreography adheres to the principle of "no taps" = no taping. This principle is based on the fact that some elements of aerobics leads to an automatic alternation between the left and right leg while other elements do not - they only alternate by the foot tap. When composing choreographies, it is an objective to select and sort the elements so that the taps are not present. The reason why choreographies without tapping have been established is the ease of handling the exercisers – elements follow each other smoothly and logically, if the principle is strictly adhered to. Trainees do not have to think about whether they should step with their right or left leg, they can focus more on the implementation of the elements themselves, the exercise is more intense.

Teaching methods

When teaching the choreography, we practically never use just one of these methods, the instructor chooses the appropriate method according to the maturity of the trainees (Velínská, 2004).

1. LINEAR PROGRESSION

• so-called free style, a smooth transition from one element to another, the elements between them have a connection, the following is based on the previous one, but the result is not blocks that would repeat itself.
• A,B,C,D…
• E.g.:
  • side to side
  • leg curl
  • step touch
  • step touch double
  • grapevine
  • step touch double
  • step touch
• this teaching method is used at a minimum today, for example it can be used as a warm up

2. ADD ON

• the chain method consists of adding one new element to the already learned elements,
• A + B, A + B + C, A + B + C + D…
• E.g.:
  • teach step touch (A)
  • teach grapevine (B)
  • put together A + B
  • teach leg curl (C)
  • put together A + B + C
  • teach march front (D)
  • put together A + B + C + D.

3. BLOCK BUILDING

• the block method is based on merging two elements (or the binding of elements, usually within the eight periods) and their connection to another pair,
• A + B = AB, C + D = CD, AB + CD = ABCD
• E.g.:
  • teach tap front (A)
  • teach V – step (B)
  • put together AB
  • teach grapevine (C)
  • teach step knee up (D)
  • put together CD
  • then put together AB + CD
• a wide spread method of teaching because we practice the elements used at the beginning and the end of the choreography are the same.

4. LAYER SUBSTITUTE

• layering, gradual changes in the base, element, binding, or whole block from the simplest to the hardest variants,
• A, A´, A´´, A´´´
• E.g.:
  • step tap (A)
  • step knee up (A´)
  • step knee up + arms (A´´)
  • step knee up + arms front/back (A´´´)
• learned elements, bindings or blocks can be enriched with some of these elements:
  • arm work
  • change of rhythm
  • change of direction
  • change of intensity
  • change of style
• layering is a method that makes it easy to adapt choreography to the skills of the trainees. When the beginner comes to the lesson, the instructor will only teach 1-2 layers, for the intermediate, he/she will use a 3rd layer and with the advanced practitioners he/she can handle even a more difficult option.

5. PYRAMID METHOD

• the method relating to the number of repetitions of individual elements, this is a gradual increase in the number of repetitions in accordance with a musical accompaniment,
• 1-2-4-8, 1-3…
• E.g.:
  • step knee up (1)
  • step knee up repeater (3)

6. REVERSE PYRAMID

• a method based on the gradual reduction of the number of repetitions in accordance with the musical accompaniment,
• E.g.:
  • teach grapevine 1 – 32 4x
  • teach march front/back 1-32 4x
  • put together grapevine 1-16 2x + march front/back 1-16 2x
  • put together grapevine 1-8 1x + march front/back 1-8 1x

7. HOLDING PATTERN REMOVAL

• holding the pattern, we’ll insert the neutral element (part) between teaching more advance patterns,
• as a neutral element we can use a simple move (step touch, march) and trainees know that the neutral element will be erased from a choreography,
• A + HP + B + HP – HP = AB
• E.g.:
  • march front, turn 180° 1-8 (A)
  • step touch (HP)
  • mambo, pivot turn 1-8 (B)
  • step touch 1-8 (HP)
  • HP
  • march front, turn 180° + mambo, pivot turn
• the method is used mainly when two or more challenging elements follow one another.

The personality of the instructor

The instructor has the motivating influence on the client’s physical activity effort during the class. In particular, enthusiasm, positive emotions and creativity are indispensable in the performance of the instructor during bodystyling lessons and lead to successful work with clients.

Recommended image of the instructor:

• with our own performance, appropriate sportswear and good communication we try to engage all clients,
• we motivate not only verbally (voice instructions) but also non-verbally (mimics, gestures, body movements)
• with people constantly maintain eye contact, we use the distinctive facial expressions that may not be a comical and distracting,
• we do not give the instructions too loud (we do not yell!),
• we don’t play the music too loud, people must not only hear our instructions but also understand them,
• we try to be friendly, not dominant, we recommend elements of humor, which will help to relax the mood,
• the technique of movement used must be precise and distinctive,
• we always respond willingly to client inquiries about exercise, lifestyle and nutrition,
• we always attend our lesson on time and greet everyone. We explain to our clients the day’s goals and content of the lesson and try to gain their interest,
• we do not work without the preliminary preparation, without a plan and without the ability to improvise,
• we try to dedicate our time patiently to all clients, encourage them, praise their approach and the performance of the prescribed exercises,
• we lead our lesson responsibly, we consider age, individuality and mobility expectations of each client,
• we try to engage our lesson with new ideas, new movement variations, using tools (balls, dumbbells, overballs, bars, etc.).

Analysis of the music used for bodystyling

Music and bodystyling are inseparable so it is important to pay attention to the music and work with it, to select only the special computed and mixed compilations suitable for the lessons. Orientation in a given musical soundtrack should be a matter of course, and it is a must to prepare the music for the lesson.

The musical accompaniment used today for bodystyling lessons is a continuous sequence of tracks, which intersects without any pauses and usually forms a 45-60 minute unit. The music has either the constant speed for the duration of the lesson or its speed slowly increases to achieve bigger intensity of the exercise.

The basic unit of music for bodystyling is the BEAT. Beat is usually a distinctive sound in a song that determines rhythm and speed. The number of beats (BPM – beat per minutes) is critical for tracking speed. The more BPM we have the faster the music and also the speed of the exercise is faster.

PHASE is higher in the structure unit and contains eight beats. Each phrase has its clear start and end. The first beat in the phrase is called downbeat. Phrase is a guide for us to create step variations. The basic step variation of aerobics is usually based on four, eight, sixteen, or thirty-two beats. Four phases in the music create a music block.

The MUSIC BLOCK has 4 phases with 32 beats.Phrases have their order in the block - first, second, third, fourth. The first beat of the first phase is called MASTER DOWN BEAT and it is the most important beat when we work with music during our lessons. Master Down beat also determines changes in a lesson – teaching a new step, repetition of a step variation, repletion of the phase in the choreography, repletion of the whole block (4 phases) of the choreography. Music has its own development, there are significant changes before Master Down Beat. These changes usually take place in the fourth phase of the musical block. This phase usually serves for verbal or non-verbal cueing, during this time it is announced as to what changes will be made with the incoming Master down beat. That is why it is very important to accurately be orientated with the music and to indicate all changes.