Aerobics – Types and Uses

Two men doing step aerobic exercise with dumbbell on stepper in fitness studio

Exercise with Fun!

Introduction to Aerobics

The first aerobics classes were held in the United States by Dr. Kenneth Cooper, a physical education professor at California State University, Long Beach. He was inspired to create his class after seeing an advertisement for “aerobic dancing” on television and being intrigued that it could be done without any equipment or unique clothing.

In 1965 he began teaching what would become known as Aerobics Classes, which are now taught worldwide.

Types of Aerobics

Step aerobics

In 1984, aerobic dancing instructor Karen Kain founded Step Aerobics International based on the step sequence she had been taught under Sorensen. Step aerobics is an exercise that uses a common elevated platform, and the height is tailored to individuals’ needs by inserting risers.

In 1972, Mary Wigmore introduced step aerobics to the public through her television show Step into Health. She later wrote several books on this subject, including Treadmill

Aerobics: A Complete Guide to Fitness Through Walking and Step Into Exercise. Her first book sold over one million copies.

Freestyle aerobics

it is a dance style aerobics where a group instructor choreographs several short dances and teaches the entire class. Classes are of variable duration and include equipment such as barbells, steps, weights, etc.

Aerobic gymnastics

It is also known as sport aerobics and is a combination of gymnastics and Aerobics. The performance is divided into various categories by age, sex, and group.

Aerobics has Various Options to go with


Aerobics is greatly influenced by Listening to music.

The music can be used variedly for different Sets of exercises that we perform.

Routine length

Most standard lengths range from 10 minutes to 30 minutes, depending upon how much instruction time is available. Some instructors teach only one routine per session, and others teach several ways.

Instructors often choose their standard length based on what works best for them and their students.


In general, higher intensities require more energy expenditure than lower ones. Higher intensities usually mean faster movements but slower movement speeds. Lower intensities generally represent more prolonged periods of rest between sets.

Women group on step aerobic training. Female sport teamwork in gym. Fit class, fitness exercise in motion

Various workouts under Aerobics

Jump rope

This is one of my favorite workouts because it’s easy to do anywhere! Jumping rope burns calories while building strength in your arms, legs, core, and heart. You can also use jump ropes for interval training by alternating between jumping fast and slow.

Aerobic strength circuit

Equipment: dumbbells, exercise mat Benefits: Aerobics are one of the best ways to burn calories without working up a sweat. This workout will help tone muscles throughout your entire body.

Safety: You don’t need any special equipment; use what you already own.

Duration and frequency: 20 minutes, two days per week

Start with ten repetitions on each side of the chest press machine.

Strength training

Benefit: Strength training improves balance, flexibility, bone density, and muscular endurance.

Safety: Always warm-up before performing any weight lifting. Make sure you are adequately warmed up before starting a new workout program.

Duration and Frequency: 45 minutes, 4 to 7 times per week For beginners, begin with three workouts per week.


walking shoe Benefits: Walking is another excellent way to increase cardio fitness. It burns more calories than other types of low-impact activities like swimming, biking, or elliptical machines. Plus, it doesn’t require any special equipment.

Safety considerations: Make sure that sidewalks are clear before starting your walk.

Wear comfortable clothes and sneakers if possible. Stroll, so you don’t tire yourself out quickly.

Cardio kickboxing

This process will help you reach your target number quickly. And if you find yourself falling short of your goals, adjust your plan accordingly. It is a high-impact exercise that he’s to reduce stress and increase flexibility.


Equipment: Gym shoes

Benefits: Improves heart health, improves coordination, tones the entire health, and may relieve stress.


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