BALTAVIDA II

Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardiovascular fitness). It is usually performed to music and may be practised in a group setting led by an instructor.

Formal aerobic classes are divided into different levels of intensity and complexity. Each class is designed for a certain level of experience and taught by a certified instructor.

BASIC EQUIPMENT:

1. Comfortable clothes
2. Trainers
3. Small towel
4. Water bottle

BALTAVIDA I

SPINNING:

BASIC EQUIPMENT:

1. Stationary bicycle
2. Cycling shoes
3. Padded shorts
4. Small towel
5. Water bottle

Note: Don't worry if you don't have cycling shoes and padded shorts. Comfortable

clothes and trainers will do!!!!

If the exercise is not done correctly or the rider's position is bad, injuries can occur; problems with the lower back and knees are most common.The seat position must be right for the participant's height. The height of the seat should be in level with the hip when the participant is standing next to the bicycle.

A typical class involves a single instructor at the front of the class who leads the participants through routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the movements and positions include hill climbs, sprints and interval training. Participants are set goals based on their heart rate, which can be measured by hand or using a heart rate monitor.

Most indoor cycling classes are coached with music. Riders may synchronize their pedalling to be in time with the rhythm of the music, thus providing an external stimulus to encourage a certain tempo. Often, the music chosen by the instructor is dance music or rock music.

There are five core movements in the Spinning programme:

1. Seated Flat (Hands in position 1)
2. Standing Flat (Hands in position 2)
3. Jumps (Hands in position 2)
4. Seated Climb (Hands in position 2)
5. Standing Climb (Hands in position 3)