Kenneth Gardner - FITNESS CLUB

This routine can be quite enjoyable when done in conjunction with up-tempo music. Aerobic exercise sessions usually include a variety of activities to promote enjoyment and a high level of physical effort.

Weight-bearing activities

High-impact aerobics involve movements that exert a significant amount of pressure on our feet when they make contact with the exercise surface. It is very necessary that people who participate in high-impact aerobics do preparatory exercises.

Weight-bearing aerobic activities and strength-training activities that condition our legs, help to make the transition to high-impact activities incident free.

High-impact aerobics are very dynamic and this could result in injuries especially if the activities are conducted on a hard surface.

Tendonitis, shin splints, stress fractures and pain in the lower back are some of the common ailments associated with high-impact aerobics because of the constant pressure on our feet when we exercise on hard surfaces.

Low-impact aerobics

Low-impact aerobics is less strenuous on our feet because at least one foot is always in constant contact with the floor or our base of support. Thus, less pressure is impacting our feet, legs and joints.

Since low-impact activities are less intense than high-impact activities, it is more difficult to achieve the same level of physical effort. Thus, we will need to exercise much longer to get comparable benefits to that gained from high-impact aerobics.

If our movements are continuous throughout the exercise session, that will make it easier to get the best results or achieve meaningful improvements.

Step aerobics

Step aerobics are another variation of aerobic exercises. This activity involves stepping up and down a range of heights between two and 10 inches. Almost any object that is secure and can support our weight can be used for the step-up routine. The activity is done to a specific rhythm or cadence.

Step aerobics are high-intensity activities. However, it has a low impact on our bodies and feet because our bodies are not elevated very high from our base of support during the activity. The height of our step can be adjusted quite easily to our comfort.

The high intensity of step aerobics can adversely impact our hip, knee and ankle joints if they have any underlying problems. So, this activity should be avoided until the joints have overcome their weaknesses. The inclusion of step aerobics in our programme can help to add variety to our exercise routine.

A combination of high- and low-impact activities and an adaptation of these two activities in our exercise programme is a good model to ensure enjoyment and improvement in exercising.

Each aerobic activity contributes to specific aspects of our wellness. Thus, a combination of the various aerobic activities will increase benefits. However, the benefits will depend on our fitness level at the start of our exercise programme and, even more significantly, on the effort that is invested in the activity.

Beginners are always encouraged to start at the lowest level such as the low-impact activities. This will minimise the risks of injuries and ensure success, enjoyment and adherence to the programme.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.

Left: Aerobic exercises contain a mix of walking, jogging, running, skipping and swinging the arms in a rhythmic fashion. Right: The midsection is a problem for most. If you are tired of the basic crunch here is alternative to target that area. Lift the knee to the elbow and the torso to the thigh. You should feel that crunching feeling in the side. - file photos

Exercise at least three times per week and add some aerobics. Lift back leg to chest while pumping your arms and return to starting position.