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From: [email protected] (Robles)
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Subject: Misc.fitness.aerobic FAQ
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URL: http://www.oaktrees.org/fitness/misc.fitness.aerobic.faq.txt

     misc.fitness.aerobic FAQ

Misc.fitness.aerobic, was formed in June 1995 for those interested in
discussing or questioning various aspects of a total aerobic fitness
program. Topics welcome for discussion include any aerobic activity
such as aerobic dance, step training, use of aerobic machines (e.g.
stairclimbers, NordicTrak, rowing machines, etc.), jazzercise, walking,
jogging, running or any other activity pursued for the purpose of
increasing aerobic fitness.

The questions addressed in this FAQ are, in fact, the most frequently
asked questions in misc.fitness.aerobic.  It may seem that
misc.fitness.aerobic is focused on fat/weight loss based on the
questions contained here.   However, readers of the faq must recognize
that the authors of the faq do not have control over the most often
asked questions.  We make no judgements on why a person is
aerobically exercising or not.  Because questions are about fat/weight
loss are asked over and over again, this faq will address those
questions and how aerobic exercise pertains to them or does not
pertain to them.

The group will also address topics related to aerobic program such as
nutrition, muscle training, aerobic exercise for weight loss,
flexibility, aerobic exercise videos, tapes, literature and aerobic
instructor certification procedures and certifying organizations.

This FAQ is under sporadic revision. If you are reading a version which
has a Last-Modified date showing it to be more than a few month old
then you should try to get a more up-to-date copy. New versions of the
FAQ are posted every month to misc.fitness.aerobic, misc.fitness.misc,
and misc.answers.


The text version is also available via anonymous ftp from:
ftp://ftp.oaktrees.org/pub/misc.fitness.aerobic.faq.txt
In theory, this version is as current at the one below, but sometimes
I forget to update this one.

The text version is also available via the world wide web at:
http://www.oaktrees.org/fitness/misc.fitness.aerobic.faq.txt
This copy is the latest version.


TABLE OF CONTENTS

1.  ORIGIN OF FAQ
2.  DISCLAIMER
3.  FAQS ON TOPICS OF INTEREST TO READERS OF misc.fitness.aerobic
4.  AEROBIC EXERCISE
   4.1  What is aerobic exercise?
   4.2  What are some examples of aerobic activity?
5.  AEROBIC TRAINING
   5.1  What factors affect aerobic training?
   5.2  How often should I train ? How hard?  For how
    long?
6.  WORKOUT INTENSITY
   6.1  How do I determine my target heartrate?
   6.2  What are some other methods for determining my
     workout intensity?
7.  SPOT REDUCTION
   7.1  I do lots of outer thigh (tummy, buns, etc.) work.  Will that
        part of my body slim down first?
8.  FAT BURNING
   8.1  How do I know when I'm exercising hard enough to
        burn fat?
   8.2  How long do I have to work out before I burn fat? and
        If I workout before eating, will I burn 100% fat?
   8.3  Will I burn only carbohydrates (and inhibit fat-burning)
        if I work out too hard?
   8.4  What exercise should I do to burn the most fat?
9.  EXERCISE DURATION
   9.1  Is it better to break my exercise sessions or
    exercise for a longer period?
10. WEIGHT
   10.1  How much should I weigh?
   10.2  What's the best way to determine bodyfat
     percentage?
11. MUSCLE TRAINING
   11.1  Should I train my muscles as well as do aerobic
     activity
   11.2  Which is better for muscle training - weights
     or ExerTube (Dynaband)?
12. WARM-UP AND COOL-DOWN
   12.1  What is a warm-up, and how important is it to
     aerobic activity?
   12.2  What is a cool-down, and how important is it to
     aerobic activity?
13. HEAT AFTER WORKOUT
   13.1  Should I use a steam, sauna or hot tub right
     after a workout?
14. HOW TO BEGIN AN EXERCISE PROGRAM
   14.1  I never exercised before.  Where do I begin?
15. STEP AEROBICS
   15.1  What is step aerobics?
   15.2  What is proper stepping technique?
   15.3  How high should my step be?
   15.4  How can I increase intensity?
   15.5. How fast should the music be?
16. EXERCISE GADGETS
   16.1 How good is (insert your favorite exer-gadget shown on TV)?
17. EXERCISE INJURIES, REACTIONS AND ENVIRONMENT
   17.1 What should I do for an acute injury?
   17.2 What should I do for a chronic injury?
   17.3 What are some common exercise injuries?
   17.4 What are some common exercise reactions?
   17.5 What are some common environment concerns?
18. EXERCISE AND EATING
   18.1 How long should I wait after eating to start exercising?
   18.2 What should I eat before an aerobic workout?
   18.3 What should I eat as after and aerobic workout?
19. BEST TIME TO EXERCISE
   19.1 What is the best time of day to exercise?
20. MAJOR CONTRIBUTORS
21. PHONE NUMBERS
   21.1 What are some aerobic-related phone numbers I should know?
22. EXERCISE VIDEO SURVEY
   22.1 What are some of the best workout videos?
23. CERTIFICATION
   23.1 How do I get certified in the United States?
   23.2 How do I get certified in the UK?
24. CHANGES TO THE FAQ

======================================================================

1. ORIGIN OF FAQ

  The misc.fitness.aerobic FAQ has been formulated by
  using the most frequently asked questions from the people
  who read misc.fitness.aerobic. Any suggestions or revisions
  should be sent to [email protected]

2. DISCLAIMER

  The questions and answers below represent our best
  effort to provide general information.  They are not to be
  read as gospel.  Individual people have different needs and
  abilities, and all exercise routines suggested should be
  adjusted to suit the specific situation.  It is best to
  consult a doctor before beginning any lifestyle change
  involving exercise, particularly if you have been sedentary,
  are very overweight or overfat, or have or suspect any sort
  of medical condition which might be exacerbated by exercise.

3.  FAQS ON TOPICS OF INTEREST TO READERS OF misc.fitness.aerobic

  alt.food.fat-free FAQ
   ftp://rtfm.mit.edu
  alt.food.low-fat FAQ
   ftp://rtfm.mit.edu
  alt.support.diet FAQ
   ftp://rtfm.mit.edu
  misc.fitness FAQ
   ftp://ftp.cray.com/pub/misc.fitness/misc.fitness.faq.html
  misc.fitness.weights FAQ
   http://www.imp.mtu.edu/~babucher/mfwfaq.html
  Stretching and Flexibility FAQ
   http://www.cs.huji.ac.il/papers/rma/stretching_toc.html
   http://www.physik.uni-muenchen.de/~k2/budo/sfaq/stretching_toc.html
   ftp://rtfm.mit.edu/pub/usenet/misc.fitness.weights/
  The Abdominal Training FAQ
   http://www.dstc.edu.au/TU/staff/timbomb/ab/
  The High Intensity Training (HIT) FAQ---
   http://www.geocities.com/Athens/2748/hitfaq20.html
  The Hardgainer FAQ---
   http://www.cs.unc.edu/~wilsonk/hardgainer.faq.html
   ftp://rtfm.mit.edu/pub/usenet/misc.fitness.weights/
  The Training-Nutrition FAQ---
   http://pages.prodigy.net/paolom/Docs/main.html
  The Powerlifting Competition FAQ---
   http://www.geocities.com/Colosseum/4000/powerfaq20.html
  The Anabolic Steriod FAQ---
   http://home.earthlink.net/~pssst/as-faq.html
   http://www.cyberiron.com/asfaq.html
  Fitness Pointers
   http://www.imp.mtu.edu/~babucher/weights/pointer.html

4.  AEROBIC EXERCISE

4.1  What is aerobic exercise?

  The word aerobic literally means "with oxygen" or "in the
  presence of oxygen."  Aerobic exercise is any activity that
  uses large muscle groups, can be maintained continuously for
  a long period of time and is rhythmic in nature.  Aerobic activity
  trains the heart, lungs and cardiovascular system to process and
  deliver oxygen more quickly and efficiently to every part of the
  body.  As the heart muscle becomes stronger and more efficient, a
  larger amount of blood can be pumped with each stroke.
  Fewer strokes are then required to rapidly transport oxygen
  to all parts of the body.  An aerobically fit individual can
  work longer, more vigorously and achieve a quicker recovery
  at the end of the aerobic session.

4.2  What are some examples of aerobic activity? (Some
       of these activities can be anaerobic if you are not
       moving continuously)

       (from Ron Hogan <[email protected]>)

  Aerobic dance, aerobic machines, backpacking, ballroom
  dance, basketball, belly dancing, boxing, broomball,
  calisthenics, canoeing, cycling, fencing, Frisbee, golf,
  gymnastics, handball, hiking, hockey, ice skating,
  jazzercise, jogging, judo, jumping rope, karate,
  kayaking, mountaineering, racquetball, rock climbing,
  roller skating, rope climbing, rowing, running,
  skateboarding, skiing, skin diving, spelunking, square
  dancing, squash, step aerobics, swimming, walking, water
  skiing or any other activity that meets the criteria in
  section 4.1.

5.  AEROBIC TRAINING

5.1  What factors affect aerobic training?

  Frequency, duration and intensity.  Frequency refers to
  how often you perform aerobic activity, duration refers to
  the time spent at each session, and intensity refers to the
  percentage of your maximum heartrate or heartate reserve at
  which you work.

5.2  How often should I train?  How hard?  For how long?

  Most experts believe that 3-5 times per week for a
  duration of 20-60 minutes at 60-90% of age-specific maximal
  heartrate or 50-85% of VO2max (heart rate reserve).

6.  WORKOUT INTENSITY

6.1  How do I determine my target heartrate?

  The general formula for the average person is 220-age X 60%
  and X 90% of HRmax. For example, a 30-year old would calculate
  his target zone using the above formula: 220-30=190.
  190x.60=114 and 190x.90=171. This individual would try to
  keep his heartrate between 114 (low end) and 171 (high end)
  beats per minute.

        (from Evelyn Mitchell <[email protected]>)

  The Karvonen Formula calculates your heartrate reserve
  range. To calculate it, take your pulse for one minute on
  three successive mornings upon waking up. (We will be using
  the case of a 30-year old male whose resting pulse was 69,70
  and 71 for an average of 70 over the 3 days.)

  Calculate target heartrate by subtracting your age from 220
  (220-30=190).

  Subtract your average resting heart rate from target heartrate
  (190-70=120).

  The lower boundary of the percentage range is 50% of this
  plus your resting heart rate [(120 x .5) + 70 = 130]. The
  higher boundary is 85% plus your RHR [(120 x .85) + 70
  =172].  Using the Karvonen Formula for percentage of heartrate
  reserve, this 30-year old man should be working between 130
  and 172 BPM.

  Like the maximum heartrate formula, the Karvonen formula
  can vary from individual to individual.  Not every
  individual is "average", and there can be large differences
  among people.  Therefore heartrate alone may not be the best
  indicator of how hard or how well you are working.

  It is important to note that the deviation in both the
  age-specific formula and the Karvonen formula is due to the
  estimation of HRmax. If you have an actual HRmax from a
  graded exercise test, it will be more accurate. ACSM lists
  two formulas for estimating HRmax, each one with
  a standard deviation of +/- 10-12 BPM:

  HRmax = 220 - age     (low estimate)
  HRmax = 210 - (0.5 * age) (high estimate)

  HR = exercise intensity * HRmax * 1.15

  Source, ACSM's Guidelines for Exercise Testing and
  Prescription, 5th Edition, p. 274, Williams and Wilkins
  (publishers)

6.2  What are some other methods for judging my workout intensity?

  The Borg scale of perceived exertion is another way of
  determining how hard you are working.  Using your own
  subjective Rate of Perceived Exertion (RPE) on a scale of
  6-20 or a scale of 0-10, you determine how hard you *feel*
  you are working.  A rating of 12-16 ("somewhat hard" to
  "hard" on the 12-20 scale) or a rating of 4-6 ("somewhat
  strong" to "very strong") on the 0-10 scale
  reflects a heartrate of 60-90% of maximum and should be the
  target area for which to strive.

  Original Scale           Revised Scale

  6                        0    Nothing at all
  7   Very, very light     0.5  Very, very weak
  8                        1    Very weak
  9   Very light           2    Weak
  10                       3    Moderate
  11  Fairly light         4    Somewhat strong
  12                       5    Strong
  13  Somewhat hard        6
  14                       7    Very strong
  15  Hard                 8
  16                       9
  17  Very hard            10   Very, very strong
  18                       *    Maximal
  19  Very, very hard
  20

  Source:  ACSM's Guidelines for Exercise Testing and
  Prescription, 5th Edition, p. 68, Williams and Wilkins
  (publishers).

  The talk test is another measure of intensity. You
  should be able to talk without gasping for air
  while working at optimal intensity.  If you cannot, you
  should scale down.  On the other hand, if you can sing an
  aria from Madame Butterfly, then you need to work harder.

7.  SPOT REDUCTION

7.1  I do lots of outer thigh (tummy, buns, etc.) work.  Will that
        part of my body slim down first?

  No.  When we're working a muscle or group of muscles to
  burn fat, we have no control over what part of the body we
  burn fat from.  There is no such thing as "spot reducing".
  Fat generally is used up in pretty much the reverse order
  it was put on, (LIFO - Last In  First Out).  When you are
  exercising, the blood is carrying fat from all over the body
  to provide the energy.  The muscles which are being worked
  will improve, of course, so when the layers of fat finally
  do get worked off, you'll have some nice lean tissue to show
  for all your efforts.

   (from Michael G. Kurilla <[email protected]>)

  Another aspect to this question is the fact that muscle
  growth underneath a fat deposit can give the appearance of
  spot reduction.  This is because the overlying fat is stretched
  over a greater surface and appears thinner, although the total
  amount of fat is the same. A good analogy is with a balloon.
  As the air is increased, the skin on the balloon gets thinner,
  but the amount of balloon material stays the same. I think that
  this may be how the spot reduction myth originated.  By working
  the muscles below the fat, people think they are actually making
  the fat go away.

8.  FAT BURNING

8.1  How do I know when I'm exercising hard enough to burn fat?

  Actually, you're *almost* always burning fat at one rate
  or another, but you burn most when your body is in its aerobic
  range. A good rule of thumb is that after 20 minutes in your
  aerobic zone, you will be burning more fat than carbos. Covert
  Bailey, in "Smart Exercise", states that you will be burning
  fat after only twelve minutes of aerobic exercise.  If you
  can increase your aerobic activity to 30 minutes or longer,
  you will be burning a larger percentage of calories from fat.
  There is still some disagreement as to which is better - longer
  duration at lower intensity, or shorter duration at  higher
  intensity.  If you are limited in time, then the higher intensity
  will maximize your aerobic benefits in a shorter amount of time.
  If you can work for a longer duration at a lower intensity, you
  will decrease your chance of injury.  If you are interested
  in decreasing the amount of fat on your body, the idea is to
  use more calories than you take in.  Your muscles will continue
  to burn fat after both aerobic and anaerobic (muscle training)
  exercise.

    (from Michael G. Kurilla [[email protected]. virginia.edu])

  This is perhaps the most common question raised by individuals
  exercising for the purpose of either weight loss or simply
  weight control. This stems from the recognition that aerobic
  exercise is a significant adjunct to any weight loss program,
  that is diet plus aerobic exercise produces more weight loss
  than diet alone. In addition, the weight lost with exercise
  tends to be a higher percentage of fat.

  Exercise can be grouped into three broad levels of intensity,
  mild, moderate, and high. Mild intensity is a comfortable walking
  pace and can be sustained almost indefinitely, moderate intensity
  is equal to an average cardiovascular conditioning workout (able
  to talk, but not sing) and can be sustained (in a trained individual)
  for upwards of 3 - 4 hours, and high intensity is not
  able to talk and can only be sustained for 30 - 45 minutes.

  Based on recent and very detailed research studies, in terms of
  absolute fat burning, a moderate intensity workout burns the most
  fat. At a heart rate equal to about 75% of max, fat burning will
  approach 0.5 grams - 1.0 grams of fat per minute. There is a weight
  dependence with the lower end referring to a 100 pound individual
  and the upper end to a 200 pound person. As the duration continues
  (greater than 1 hour), fat burning can increase slightly (another
  10%).

  At a mild intensity, the majority of calories expended (85 - 90%)
  are fat calories, but the absolute level is only about 60% of the
  moderate intensity. At high intensity levels, fat burning declines
  to a level of about 65% of the moderate pace, as sugar burning
  supplies the rest. The high rate of sugar burning exhausts the
  limited sugar supply in muscles and causes muscular failure.

  The only caveats for the above burn rates are that these numbers
  are derived from individuals who were already aerobically trained
  and were conducted in the AM before breakfast. Less fit individuals
  are known to burn less fat and more sugar (part of aerobic
  conditioning  is greater reliance on fat burning for energy).
  Exercising after a meal will tend to promote more sugar burning.
  Consumption of sugar during an exercise session will also tend to
  retard fat burning in favor of the sugar. These numbers were derived
  from cycling and so the absolute numbers can be increased if
  exercises that involve more muscle groups are utilized (running,
  rowing, etc.). From peak energy production rates for various
  exercises, rowers might reach about 40% higher.

8.2  How long do I have to work out before I burn fat? and
    If I workout before eating, will I burn 100% fat?

  You are _always_ burning fat.  There is no magic on/off switch for
  "fat burning", or any other system in the body.  Your body gets its
  energy from several sources all the time; the proportions change
  depending on the intensity and duration of the activity, but stored
  body fat is always one of them.

  Stored body fat is utilized more for low- to moderate-intensity,
  long-duration activity; this could be where the confusion about
  needing to exercise for x number of minutes arises.  During the
  first several minutes of exercise your body gets started by
  tapping primarily (not exclusively!) its more immediate energy
  sources, like glycogen in your muscles.  These sources cannot keep
  up with the continued demand for energy, so your body gradually
  taps into stored body fat as well to continue at that intensity.

  As an analogy, think of your body as always carrying around a cord
  of firewood and a small bottle of jet fuel.  The firewood is your
  stored body fat, the jet fuel is the glycogen in your muscles.  When
  you need to suddenly dash for the bus, you use the jet fuel.  It
  won't get you far because you don't have much, but you can get
  there very fast.  When you need to go on a long day hike, you use
  the firewood--a long, slow burn that can last for hours, and you
  have plenty of it.  But you always have to use a few drops of jet
  fuel to get going while you kindle the firewood, and to keep the
  flame bright.  And you always have to use the firewood, even if
  only as a pilot light.

  From this analogy it should be easy to see that it's not possible
  to work out ensuring that 100% of your energy is coming from fat--
  you couldn't get started, or once started couldn't perform at more
  than a "slow smolder" intensity.  In fact, many people report
  feeling very sluggish if they try to work out in the morning on an
  empty stomach, while simply eating a simple high-carbohydrate snack
  an hour before yields a much better performance.  It takes energy
  to make energy!

  It may at first come as a surprise to learn that the time when your
  body is getting its highest _percentage_ of energy from fat is when
  you're asleep!  But consider that when you're asleep, your body has
  no need for bursts of high intensity activity, so those energy
  systems are quiet.  Obviously, sleeping is not a good activity for
  losing weight, because your total energy requirements are quite low
  then.  This should show you that the _rate_ at which you burn
  fat/calories is not as important as the _total_ that you burn on a
  daily basis.  In other words, the minute-to-minute fluctuations in
  the proportions of fat vs.  carbohydrate used by your body are not
  linked to long-term weight managment.

8.3  Will I burn only carbohydrates (and inhibit fat-burning)
        if I work out too hard?

  While the body's reliance on carbohydrates increases during
  high-intensity activity, it's not that fat burning is in any
  way inhibited.  It's just that the rate of increase in the amount
  of fat burned is slower than the rate of increase in the amount of
  carbohydrate used.  So the percentages change, but the aerobic
  metabolism (fat burning) isn't really inhibited.  Again, those
  minute-to-minute fluctuations are insignificant in the grand
  fat-loss scheme.

8.4  What exercise should I do to burn the most fat?

  If your goal is fat loss, then try to achieve a maximal
  _calorie_ burn, and don't worry about a maximal _fat_ burn.  As
  long as you are expending more calories than you are consuming
  -- on a regular and consistent basis -- then the fat/weight will
  come off.  Any aerobic activity which you enjoy doing enough to
  do 3-5 times a week at a moderate intensity for at least 20
  continuous minutes at a time will help you burn lots of calories;
  dance/step aerobics, bicycling, swimming, basketball, soccer,
  running, skating, hiking, and walking are all good examples.

9.  EXERCISE DURATION

9.1  Is it better to break my exercise sessions up, or exercise for a
    longer period?

  In general, for the average aerobicizer, it doesn't matter
  whether you exercise for 2 shorter sessions or 1 longer
  session.  Keep in mind that your body requires a "warm-up"
  period of 5 to 10 minutes and a "cool-down" period of similar
  length (cf. section 12).  So if you exercise for one 60
  minutes period, 40 to 50 minutes of that time would be for
  aerobic training with the remainder for warm-up and
  cool-down.  If you exercise for two 30 minute periods, 10 to
  20 minutes of each period or 20 to 40 minutes total, would be
  aerobic training.

   So if you break up your workout but using the same amount of
   time, you might be training aerobically for a shorter amount
   of time.  Does this really matter?  It depends on why you
   are aerobically training.  If you are interested in training
   for an activity like soccar/football or water polo, where
   you are actively working aerobically for extended periods of
   time, then, yes, it will make a difference.  The duration of
   the training periods very directly affect the aerobic
   capacity of an athlete.  For example, if you don't have the
   aerobic capacity for swim constantly for the duration of a
   water polor game, you aren't going to be able to complete an
   entire game.

   However, if you are exercising for general fitness and health,
   then other issues are important.  If it works for you to
   exercise in 2 shorter periods, and that is what you are able
   to do ,then that is what is best for you.  For most of us,
   it is more practical to exercise in 1 period, be it long or
   short.  A very short period of exercise, like a 10 minute
   session will have limited aerobic benefits for all but the
   most deconditioned because of the warm-up/cool-down
   necessities.  That doesn't mean that it doesn't have
   benefit; it's not aerobic training.

10.  WEIGHT AND BODYFAT PERCENTAGE

10.1  How much should I weigh?

  What you weigh is not as important as the percentage of bodyfat to
  lean tissue. You can be overweight without being overfat and vice
  versa.  Since muscle weighs more than fat, and you want to have firm
  muscles throughout your body, you may weigh more than you thought
  was average for your height and build.  There is still much
  controversy over what is "ideal" bodyweight. While some body fat is
  essential to sustain life, it is generally thought that a healthy
  bodyfat percentage for males is 8-20% and for females is 13-25%.

  Source: ACE Instructor Manual, 1993, p.178

10.2  What's the best way to determine Body Fat
     Percentage?

            (from <[email protected]>)

  Weighing in water (hydrostatic) is generally considered
  the best method.  But, the real answer is that a single
  measurement, no matter how accurate, doesn't tell you much.
  What's really important is, are you gaining or losing fat?
  The best way to answer this question is to take a reading
  every few weeks and graph the results.  The absolute
  accuracy of these readings isn't really important as long as
  you use consistent technique so that the error is about the
  same every time.     The two methods that work best for
  at-home measurements are skin-fold calipers and biceps IR
  units.  Treat the numbers not as "body fat percentage" but
  as a "body fat index."  It is a general method of tracking your
  aerobic fitness.  In general, aerobic fitness or aerobic
  capacity increases with decreased levels of bodyfat.  It's like
  the gas gauge in your car - it doesn't tell you how many gallons
  you have, but it gives you a relative indication.


11.  MUSCLE TRAINING

11.1 Should I train my muscles as well as do aerobic activity?

  Definitely.  Muscle training is an integral part of any
  aerobic program because strength will help to protect you from
  injuries that can occur during your favorite aerobic
  exercise.  When you are strong, it is easier to maintain
  proper form.

11.2  Which is better for muscle training:  Weights or
     ExerTube (DynaBand)?

  Neither is actually "better".  All exercise accessories
  have their uses.  Weights require more muscles in use to
  maintain proper form, while the bands and tubes are easier
  to use in targeting specific muscles.  Bands and tubes also
  have the advantage of being somewhat adjustable in
  resistance just by changing length.  To change weights in
  dumbbells, you either need another set of dumbbells, or extra
  plates for those which use plates.  Dumbbells, however, do offer
  a much greater range of available weights, particularly at the high
  end, making them more useful in strength training.  Bands
  and tubes are generally used in resistance training exercises.

12.  WARM-UP AND COOL-DOWN

12.1  What is a warm-up, and how important is it in
     aerobic activity?

  A warm-up helps your body prepare itself for exercise and
  reduces the chance of injury.  The warm-up should be a
  combination of rhythmic exercise which begins to raise the
  heartrate and raise muscle temperature, and static
  stretching through a full range of motion.  The rhythmic
  exercise may be a slower version of the aerobic activity to
  come.  For example, you might want to walk before you jog,
  or do some aerobic dance movements before an aerobic
  or step class.  The stretches in the warm-up should be
  non-ballistic and cover all of the major muscle groups.
  Always stretch the lower back before doing any lateral
  movement of the upper torso such as side bends.

12.2  What is a cool-down, and how important is it in
     aerobic activity?

  After any aerobic activity, the blood is pooled in the
  extremities, and the heartrate is elevated.  The purpose of
  the cool-down is to bring the heartrate down to near-normal
  and to get the blood circulating freely back to the heart.
  Stopping abruptly could result in fainting or place undue
  stress on the heart.  The cool-down should also include
  stretching to help relax the muscles which worked so hard
  during the activity.  The cool-down stretches also increase
  flexibility, and might help to prevent DOMS (Delayed Onset Muscle
  Soreness) although this has not been proven.

13.  HEAT AFTER WORKOUT

13.1  Should I use a steam, sauna or hot tub right after
     a workout?

  Since the blood tends to pool in your extremities after
  a vigorous workout, and steams, saunas, hot tubs and even
  hot showers tend to dilate your blood vessels, it is really
  not the best thing to do as it will be more difficult for
  the blood to reach the heart and brain.  However, if  you've
  done a thorough aerobic cool-down, and you wait a reasonable
  amount of time to return to almost normal, you might go into
  one of these "fun" things.  But if you feel any sign of
  weakness or dizziness, get out immediately.

14.  HOW TO BEGIN AN EXERCISE PROGRAM

14.1  I have never exercised before.  Where do I begin?

  It is a good idea to start slowly and build up to a  full
  program.  Walking is the easiest way to begin a program.
  Start with a stroll for a mile or so and build up to walking
  3-4 miles per hour.  As you become proficient at walking,
  you might want to try another activity such as jogging,
  running or even aerobic or step classes.  The best aerobic
  program is the one you enjoy and will stick to.  Remember,
  the journey of 1000 miles begins with but a single step.

15.  STEP AEROBICS

15.1. What is step aerobics?

  Step aerobics is a form of aerobic activity which is
  performed on a platform that usually ranges from 4" to 10"
  in height.  Step training was developed to provide a low-impact
  activity that is both challenging and interesting. People who
  may not like certain aspects of aerobic dance find that step is
  a very good alternative.  Each participant works within his or her
  own space.  There is no traveling across a room.  When done properly,
  step training is an efficient means of improving aerobic fitness.

15.2  What is proper stepping technique?

  Your body should remain in good alignment.  This means your head is
  up,  shoulders down and back, chest up, abdominals in.  When
  stepping up, lean from your ankles and not your waist; this will
  avoid placing excessive stress on the lumbar spine.  Contact the
  platform with your entire foot, rather than allowing your heel to
  hang off the back; this will avoid stress and possible injury to
  your achilles tendon.  When stepping down, step close to the
  platform and allow your heels to contact the floor to help absorb
  the shock. (toe, ball, heel).

  When doing lunges or repeater steps, the foot that stays on
  the step should support your entire weight.  The foot that
  touches the ground should barely touch down, rather like you are
  dipping your toe into cold water.

  You should not use hand or leg weights when you are stepping, as the
  risk of injury outweighs any added benefit you might get from using
  weights. It is important to note that anyone with a history of knee
  problems should consult a physician before beginning step training.

15.3  How high should my step be?

  The best step height is the MINIMUM necessary for you to get
  a good workout.  Maintaining range of motion and adding
  propulsion to your moves can increase the intensity of your
  workout much more than adding a riser.

  Keeping the above in mind, step height depends on several things -
  fitness level, current stepping skill, and the degree of knee
  flexion when the knee is fully loaded while stepping up.  At no
  time should the knee joint of the first leg to step up flex beyond
  a 90% angle. Reebok is now saying that 60% is even better.
  Deconditioned individuals or beginners should begin on a 4"
  platform.  As you improve, you may add risers to increase the step
  height making sure not to exceed the 90 degrees of knee flexion.
  The most popular step heights are 6" and 8".

15.4  How can I increase intensity.

  There are several ways to increase intensity.  Increase your step
  height, use longer lever arms or add propulsion moves (where both
  feet are off the step at the same time).  If you are going to add
  propulsion, or power as it is known today, make sure not to do these
  moves for more than one minute at a time as these moves result in
  higher vertical impact.  All power moves should be done as you go
  up onto the platform.  Always step down without power. Power moves
  are considered advanced, and should not be attempted by beginners.

15.5  How fast should the music be?

  According to Step Reebok guidelines, music should be played at
  a speed of 118-128 BPM.  At higher tempos, technique and safety are
  SERIOUSLY compromised.  It is impossible to get the full range of
  motion that can be achieved at slower tempos.  Because of this,
  unlike in traditional floor aerobics, faster tempos do not
  necessarily yield tougher workouts.


16. EXERCISE GADGETS

16.1  How good is (insert your favorite exer-gadget shown on TV)?

  The fitness industry changes all the time, and along with these
  changes come trends and fads in the types of exercise people prefer
  to do and the machines and equipment they use to do it.  Some of
  these items are good, and some are junk.

  As pointed out by Ken <[email protected]), nobody
  is able to test every piece of equipment on the market. Before
  you buy any new gadget, ask the experienced fitness folks in the
  misc.fitness.aerobic newsgroup for their opinions, and also ask
  yourself the following questions.

       - What does the device claim to do?

       - How will it accomplish the goal?

       - If the device claims to train specific muscles,
         does it use motions similar to those I might use without
         the device such as gravity or other less expensive forms
         of resistance.

       - Does the device encourage me to train my other muscles as
         well?  Does the device provide a balanced program for
         training my other muscles?

       - Is this device putting other parts of me at risk (such as my
         low back or joints)?

       - Does the device make claims that it can produce seemingly
         impossible results in very short periods of time?

  If you are still convinced that the device is for you, and you
  buy it, please write a review in misc.fitness.aerobic so others can
  learn from your experience.

17. EXERCISE INJURIES, REACTIONS AND ENVIRONMENT

17.0.0  Introduction

  The following section describes a number of injuries
  and syndromes that can befall the exerciser.  While
  this information can be useful in determining appropriate
  first aid or symptomatic relief methods, it is important
  to be aware of the distinction between first aid and
  relief of symptoms vs. diagnosis and treatment.

  As will become evident in the sections ahead, a single
  symptom (such as knee pain) can have a variety of causes,
  many of which are not immediately obvious and require
  the diagnosis of a physician, who can prescribe treatment.

  Individuals are strongly encouraged not to use the information
  below to "self-diagnose", but merely as guidelines for
  appropriate first aid/symptomatic relief and when to see
  a physician.

17.0.1 Legal Issues for the Exercise Professional

  Exercise professionals are *strongly* encouraged to refrain
  from the process of diagnosis and/or prescription of treatment
  or rehabilitative exercise.  Our scope of practice is limited
  to encouraging rest, RICE, and a visit to the doctor.

  Statements such as "that sounds like chondromalacia - why don't
  you try and strengthen the medial quad to help out" or "you've got
  low back syndrome" involve a judgment by the exercise professional
  that can be construed in a court of law as a diagnosis and/or
  prescription of rehabilitative exercise.

  If such advice causes the individual to sue at a later date,
  the charges can be much more serious than mere negligence - the
  exercise professional can find themselves in the position of
  being charged with practicing medicine without a license.

  Exercise professionals are best advised to speak in general
  terms without reference to an individual's condition, to focus
  on general preventive behavior, and to refer individuals
  to a physician when a diagnosis needs to be made or an
  injury does not respond to first aid/symptomatic relief (such as
  RICE).

  An appropriate example: "well, there are a number of causes
  for the shin pain you're experiencing.  You can apply RICE
  to relieve the symptoms, but if it doesn't feel better within
  a day or two you should consult with your physician."  Here we
  sidestep the issue of diagnosis, stress symptomatic relief, and
  incorporate a physician referral in one sentence.

   Or: "Now we're going to do some exercises for the back.  It is
  believed that strengthening the low back can help prevent low back
  pain."  In this case, only a general discussion on preventive
  (not rehabilitative) exercise is provided.

17.1  What should I do for an acute injury?

  If you feel that you have "pulled a muscle" or have an
  inexplicable pain after exercising, the *immediate*
  treatment is RICE (rest, ice, compression, elevation).
  Icing for 48 hours, every 2 hours for about 10-15 minutes,
  *should* help the injured area.  However, if you've got an
  injury that doesn't respond to RICE in a
  couple of days, you should see your physician.

17.2  What should I do for a chronic injury?

  It is important to remember that the people here on
  misc.fitness.aerobic have varied backgrounds, but are
  primarily fitness professionals.  As such, we're really not
  qualified to give out rehabilitative exercise.  You must see
  your physician or other qualified person to find out what
  you should do if an injury persists.

17.3  What are some common exercise injuries?

17.3.1 Overuse Injuries

  The heading of overuse injuries is a broad one, into which
  the vast majority of exercise-related injuries fall.  Generally
  overuse injuries are chronic ones, meaning that no single event
  causes them (as with a sprained ankle or a broken leg), but a long
  series of events over weeks, months, or years of training gradually
  weaken or irritate the area in question until exercise
  becomes difficult or impossible, or other symptoms appear.

  The vast majority of overuse injuries can be avoided by proper
  attention to form and technique, appropriate rest, proper equipment
  (especially footwear), and gradual increase of exercise frequency,
  intensity, or duration.

  The best cures for an overuse injury are rest followed by a
  gradual return to activity coupled with an awareness of the problem
  activity, and appropriate corrective measures (be they more gradual
  return to exercise, appropriate strengthening, or avoidance of
  certain forms of activity).

17.3.2 Patellofemoral Syndrome ("Runner's Knee") / Chondromalacia

  Chondromalacia literally refers to the wearing away of the
  cartilage on the back surface of the kneecap, which might be
  first exhibited as a "clicking" or "grating" sound, and knee
  pain under the patella (kneecap).

  Chondromalacia refers to the condition, and not a specific
  disease state, as a great many possible causes exists for
  damage to the cartilage.

  Patellofemoral syndrome, likewise, refers to generalized
  knee pain, often associated with runners, but not limited to
  runners alone.  In this context, the cause is usually improper
  running mechanics over a period of time, though in many cases
  the cause is unknown.

  Once chondromalacia has occurred, the process is irreversible,
  and attention is paid to achieving the maximal amount of pain-free
  activity, and avoiding activities which will cause further damage
  to the joint.

  Note that patellofemoral pain is of a more general nature,
  and may or may not be due to the pathological condition of
  chondromalacia.

  It is best to consult a physician or a physical therapist
  when any sort of knee pain is encountered.

17.3.3 Plantar Fasciitis and Neuromas

  Plantar fasciitis is literally an inflammation of the
  plantar fascia, a web of tough, fibrous connective tissue on
  the bottom of the foot.  Neuromas are irritated nerve endings,
  but can cause pain in the foot (or other places, depending on
  the nerve in question).

  Either condition should be examined by a physician.  While
  both are commonly caused by overuse, the question of whether
  the condition is due to poor technique, simple overuse, or an
  orthopedic problem should be explored.

  In the case of the latter, orthotics (inserts for shoes designed
  to help maintain proper impact cushioning and support for the foot)
  can play a major role in the prevention of future episodes.

17.3.4 Lateral Epicondylitis ("Tennis elbow") and the
      More general Tendonitis/Arthritis/Bursitis

  Any "-itis" condition refers to inflammation or irritation.
  In the cases of tendonitis, arthritis, and bursitis, the sites of
  inflammation are the tendons, joints, and bursae (fluid-filled
  sacs provided cushioning between tendons and bones), respectively.

  Again, any of these conditions should involve a physician
  referral.  Tendonitis and bursitis are common overuse injuries,
  and rehabilitation will generally involve rest, and enhancing
  flexibility and strength of all muscles surrounding the joints
  near the area in question.

  Arthritis can be caused by two distinct disease processes -
  osteoarthritis is essentially "wear and tear" on joints, in which
  the cartilage covering the articulating surfaces of the bones
  becomes worn, and the joint reacts, often by swelling and
  filling with fluid.  It can become quite tender, and
  motion can become difficult.

  Rheumatoid arthritis is an autoimmune disorder in which the
  body launches an attack on its own joint tissues.  While much
  less common than osteoarthritis, it can be severely debilitating.

  Rehabilitation for arthritis generally involves activities
  that are low-impact in nature, and strengthening exercises.
  Activities are carried out through a "pain-free range of motion"
  (ROM limited by the onset of discomfort), and no activity is
  recommended during periods of active inflammation.

17.3.5 Shin Splints and Compartment Syndromes

  Shin splints are a common name for pain felt in the anterior
  portion of the calf, which can be due to a variety of causes, from
  muscle imbalances to something as serious as a compartment syndrome.

  Generally, treatment for shin splints involves RICE, strengthening
  exercises for all of the muscles surrounding the ankle joint, and
  flexibility exercises.

  Compartment syndromes are a much less common, but more serious
  problem, where one of the compartments between muscles which
  contains blood vessels and/or nerves becomes swollen, compressing
  the blood vessels and/or nerves.  This can lead to pain, swelling,
  and discomfort, and in severe situations can be an emergency
  situation requiring surgical intervention.

17.4  What are some common exercise reactions?

  Some number of people experience reactions to exercise,
  ranging from uticaria, a harmless red blotchiness on the neck,
  face, or arms, to exercise induced asthma or bronchospasm,
  to anaphylaxis.

  Exercise-induced asthma (EIA) is most likely to strike
  individuals exercising in cold, dusty, or excessively humid
  environments, and can range in severity from mild coughing to
  severe discomfort.  Individuals who suspect that they
  have exercise-induced asthma are encouraged to seek medical
  attention to rule out other possibilities, and to ensure the
  best possible treatment for their condition.

  General recommendations for persons with EIA include an extended
  warm-up, avoidance of cold, dusty, or extremely humid environments
  for exercise, pursed-lip breathing, and keeping an inhaler handy
  for use during exercise (if recommended by physician).

  While very rare, it is possible for someone to have an allergic
  reaction to exercise, called exercise-induced anaphylaxis.  This is
  a life-threatening situation, and requires immediate medical
  attention.  People prone to EIA can, at the advice of their
  physician, carry a bee-sting kit to use in such situations.
  Any person suspecting that they are prone to EIA should consult
  with their physician before resuming exercise.

17.5  What are some common environmental concerns?

  Extremes of temperature and humidity pose special problems
  for the exerciser.  In hot weather, care must be taken to wear
  clothing that is light, breathes well, and allows for the
  evaporation of sweat.

  "Sauna suits", "tummy wraps", and other products designed
  to encourage quick weight loss through sweat are particularly
  dangerous - the body can reach dangerous (or even fatal) core
  temperatures in very short periods of time.  Weight lost by
  these methods will be regained as soon as water is ingested
  again, and so the risk outweighs any "benefit".

  On extremely humid days care must be taken to exercise at
  an appropriately lowered intensity, out of the high heat/humidity,
  or even to postpone exercise until the heat/humidity diminish.
  As exercise intensity increases and more heat must be dissipated,
  evaporation of sweat becomes the principal means by which cooling
  occurs.  In a high-humidity environment, evaporation
  becomes less effective at cooling, and the risk of heat-related
  injury is greater.

  Adequate hydration is also key to safe exercise in the heat,
  as the body will produce large quantities of sweat.  1-2 cups
  of water before exercise and 1/2-1 cup of water during exercise
  are recommended, though more can be ingested.

  It is important to remember that the thirst mechanism lags
  behind the body's need for fluid - by the time one is thirsty
  one is already substantially dehydrated.  Even small amounts of
  dehydration can affect performance, and severe dehydration can be
  life-threatening.

  Contrary to popular belief, water consumed during exercise will
  not contribute to cramping, so "swish and spit" should be avoided in
  favor of consuming small amounts of water steadily during the
  exercise session, especially during periods of prolonged exercise.

  In the cold, care must be taken as well.  It is best to dress in
  layers that will wick sweat away from the body - many of the
  "high-tech" fabrics that are now available will do this admirably.
  Outer layers can be used to keep the body warm during warm-up, and
  removed as exercise progresses to allow the body to cool itself,
  and then be replaced during the cool-down to avoid an excessive
  chill.

  Garments made of fabrics like wool, which will insulate even
  when wet, are superior to garments made of materials like cotton,
  which will contain sweat and can contribute to heat lost by
  evaporation and conduction as the activity level decreases.

17.5.1 Heat-Related Problems and Injuries

   (from Jennifer Robles (Neefer) <[email protected].>)

17.5.1.1  Who is at risk for heat-related illness?

  People at risk for heat-related illnesses include those who
  work or exercise outdoors, elderly people, young children, and
  people with health problems.  Also at risk are those who have
  had a heat-related illness in the past, those with medical
  conditions that cause poor blood circulation, and those who take
  medications to get rid of water (diuretics).

  People usually try to get out of extreme heat before they begin
  to feel ill.  However, some people do not or cannot.  Athletes
  and those who work outdoors often keep working even after they begin
  to feel ill.  Those living in poorly ventilated or poorly insulated
  or poorly heated buildings are at risk of heat emergencies  Many
  times, they might not even recognize that they are in danger of
  becoming ill.

17.5.1.2 What are heat related illnesses?

  Heat cramps, heat exhaustion, and heat stroke are conditions caused
  by overexposure to heat.  Heat cramps are the least severe, and
  often are the first signals that the body is having trouble with the
  heat.  Heat cramps are painful muscle spasms.  The usually occur in
  the legs and abdomen.  Think of them as a warning of a possible heat-
  related emergency.

  HEAT EXHAUSTION is a more severe condition than heat cramps.  It
  often affects athletes, fire fighters, construction workers, and
  factory workers, as well as those who  wear heavy clothing in hot,
  humid environments. Its signals include cool, moist, pale or flushed
  skin, headache, nausea, dizziness, weakness, and exhaustion.

  HEAT STROKE is the least common but most severe heat emergency. It
  most often occurs when people ignore the signals of heat exhaustion.
  HEAT STROKE develops when the body systems are overwhelmed by heat
  and begin to stop functioning.  HEAT STROKE is a SERIOUS medical
  emergency.  The signals of heat stroke include red, hot, dry skin;
  changes in consciousness; rapid, weak pulse; and rapid, shallow
  breathing.

17.5.1.3 How do you treat heat cramps?

  To care for HEAT CRAMPS, have the victim rest in a cool place.
  Give them cool water or a commercial sports drink.  Usually, rest and
  fluids are all the person needs to recover.  Lightly stretch and
  gently massage the area.  The victim should NOT take salt tablets
  or salt water.  The can make the situation worse.

  When the cramps stop, the person can usually start activity again
  if there are no other signals of illness.  She should keep drinking
  plenty of fluids.  Watch the victim carefully for further signals of
  heat-related illness.

17.5.1.4  How do you treat other heat-related illnesses ?

  When you recognize heat-related illness in its early stages,
  you can usually reverse it.  Get the victim out of the heat.  Loosen
  any tight clothing and apply cool, wet cloths.  If the victim is
  conscious, give cool water to drink.

  Do NOT let the conscious victim drink too quickly.  Give about one
  glass (4 ounces) of water every 15 minutes.  Let the victim rest in a
  comfortable position and watch carefully for changes in her
  condition.  The victim should not resume normal activities the same
  day.

17.5.1.5  When do you call 911?

  Refusing water, vomiting, and changes in consciousness mean that the
  victim's condition is getting worse.  Call 911 (or emergency
  services).  If the victim vomits, stop giving fluids and position
  the victim on the side.  Watch for signals of breathing problems.
  Keep the victim lying down and continue to cool the body any way you
  can.  If you have ice packs or cold packs, place them on each of the
  victim's wrists, ankles, groin, armpit, and neck (a.k.a. pulse
  points).  Do NOT apply rubbing (isopropyl alcohol).

17.5.1.6 At what temperatures and humidity are heat-related illnesses
    likely?

  These curves approximate the figure in the 1993 American Red Cross
  Standard First Aid manual.

  HOT: {93F (34 C), 20% humidity}, {87 F(31 C), 50%}, {82 F(28 C),100%}
  Sunstroke, heat cramps, or heat exhaustion possible with prolonged
  exposure/exercise

  VERY HOT: {105F(41C), 20%}, {92F(34C), 60%}, {87F(31C), 100%}
  Heat cramps or heat exhaustion likely

  EXTREMELY HOT: {120F (49C), 20%}, {108F(43C), 40%}, {91F(33C), 100%}
  Heat Stroke or sun stroke imminent

    Reference, 1993 American Red Cross Standard First Aid Manual

17.5.2 Specific Cold-Related Injuries - Hypothermia and Frostbite

  Frostbite involves the freezing of tissue, and can range from
  mild to fairly severe.  The skin will generally look yellowish, and
  will be cold to the touch.  First aid generally involves warming the
  affected area using moderately warm water - remember that sensation
  will be reduced in the area, and the temperature of the water
  should be verified by running it on unaffected skin!  Do *not*
  rub the area, as this can cause further tissue damage.

  Frostbite should be examined by a physician to assess the extent
  of the damage.  It is best prevented by proper clothing and limited
  exposure to cold.

  Hypothermia is a life-threatening condition wherein the core body
  temperature has become dangerously low.  Many of the same symptoms
  as heat exhaustion, including dizziness, nausea, loss of appetite,
  vision problems, etc., may be present.  In the case of hypothermia
  it is important to call 911 immediately, and use any means present
  to warm the victim, such as removing excess clothing and putting
  them in a sleeping bag with an unaffected person who
  can provide body warmth until help arrives.

18. EXERCISE AND EATING

18.1 How long should I wait after eating to start exercising?

  If you ate something fairly light, you probably don't
  need to wait  very long.  However, since people are
  different, it is difficult to say what the optimum waiting
  period is for everyone.

18.2  What should I eat as my meal before an aerobic workout?

  Consider that you will probably burn between 300 and 450
  kCal in an aerobics class.  Keep the caloric content of the
  meal below that if you're intending to lose weight.  That
  pretty much lets out any sort of "heavy" meal.  The average
  American's diet is very high in protein, and relatively low
  in complex carbohydrates, so complex carbs before an aerobic
  workout are probably better.  Keep the total calories from fat to
  25% or lower, in general.

18.3  How soon and how much should I eat after an aerobic
     workout?

  If you feel like eating immediately after a workout, be
  sure that it's high in carbohydrates, lower in protein, and
  either very low or no fat content.  The carbs should be
  mostly complex.  Durum or semolina pasta, fat-free granola
  bars, and some of the lower-sugar fig or other fruit bars are fine.
  Try to take in as few kCals as you can - just take the "edge" off.
  Munching out on broccoli or cauliflower florets with just a touch
  of fat-free Ranch is good.

  If  the workout was pretty intense, I'd recommend about an
  hour's wait afterward before eating a full meal.  Most
  people aren't really ready to eat when they're majorly
  sweaty and still breathing heavily, anyhow.  Cool down, then grab a
  nice refreshing shower, and mellow out with a big glass of ice water.
  Next, find some candles, and sit down to a nice plate of rigatoni
  with tomato sauce with basil, green peppers, and little bits of
  chopped mushroom.  Brush your whole wheat toast with a film of
  olive oil, sprinkle on some freshly-chopped garlic, ...you get the
  picture.

19.  BEST TIME TO EXERCISE

19.1  What is the best time of day to exercise?

  As a general rule, if your habits are diurnal, exercise
  in the early evening, when your metabolism is at its peak,
  is more efficient. This varies widely, however, and you
  really need to exercise at the time which "feels" best for
  you.  The best time to work out is when you *want* to, so
  pick a time of day at which you find exercise enjoyable.

20.  Major contributors, unless otherwise noted, are:

  Larry DeLuca    <[email protected]>
  Denice Howard   <[email protected]>
  Bobbie Rivere   <[email protected]>
  Jennifer Robles <[email protected]>
  Bill Whedon     <[email protected]>

21.  PHONE NUMBERS

21.1  What are some aerobic-related phone numbers I should know?

       (from Liesl Kolbe <[email protected]>)

  Music:

   Power Productions      1-800-771-BEAT (2328)
   MusicFlex              1-800-MUFX (6839)
   PROMotion Music        1-800-3804PRO overseas 1-214-219-7410
           (free demo tape)
   Muscle Mixes           1-800-52mixes (free catalog)
   Ken Alan Associates    1-800-536-6060 (free catalog)
   Aerobics Music Service 1-800-430-3539 (free sample and catalog)
   Body Rhythms           203-489-3526 (custom tapes, drumming & percussion)
   Custom Sounds EuroTrax 1-800-mix-trix
   SpinMaster Vin         1-800-540-7381 (custom tapes free catalog)

  Videos:

   Complete Guide to Exercise Videos (Collage) 1-800-433-6769
        (free catalog)
   The Firm 1-800-THE FIRM

  Sound Systems:

   Audio Visual Now   1-800-491-6874
   Supreme Audio      1-800-445-7398 (free catalog)
   Hydrophonics       1-800-794-6626 (aqua mikes and sound)
   Wireless           315-343-2857 (mike systems)
   JoShel Engineering 315-343-2857

  Equipment, clothes, books:

   Ground Control  1-800-476-8631  (air bench pro)
   Lady Foot Locker     1-800-877-5239 (for nearest location)
   Body Wrappers   1-800-323-0786 (clothing)
   California ID 1-800-804-2243 (clothing)
   Schwinn 1-303-473-9609 (info on cardio bikes)
   Human Kinetics 1-800-747-4457 Canada 800-465-7301
        (free brochure, books)
   Fitness Wholesale 1-800-537-5512 (free catalog apparel & equipment)
   Sportjock 1-800-634-4556 (clothes)
   Workout Warehouse 1-800-942-8436
        (free catalog equipment & educational)
   Eurotard Bodywear 1-800-747-0875
   OPTP 1-800-367-7393 (exercise balls)
   FitBALL 1-800-890-2255 (exercise balls)
   Training Camp 1-800-238-5241 (slides)
   Forza +44(0)171 488 9488 (fitness equipment in Europe)
   R&J Sports 1-800-842-9738 (free catalog discount shoes)
   All That Glitters 1-800-771-4fun (free catalog clothes)
   Fitness Products 1-800-421-1791 (free catalog)
   Road Runner Sports 1-800-551-5558 (Running and Fitness source)

Organizations:

   IDEA    1-800-999-4332 ext 7 (membership info)
   FitClub 1-800-653-club (coach and club packages for kid's fitness)
   SFA Senior Fitness Association 1-800-243-1478 (courses)
   NSCA National Strength & Conditioning Association 402-476-6669
   AFAA (Aerobics and Fitness Association of America) 1-800-446-2322
   ACE  (American Council on Exercise) 1-800-825-3636

  22.  EXERCISE VIDEOS

  22.1  What are some of the best workout videos?

  Here is the list of top workout videos, compiled from news group
  members:

         (from Casey Scalzi <[email protected]>

  Title             Instructor      Time              Level

 Super Stomachs    Joanie Greggains   15 min
 Phenomenal        Joanie Greggains   30 min
      Abdominal
 Weight Watchers                      30 min X 3 tapes
 2000 series Steel Tamilee Webb       50 min X 5 tapes
2 The Firm 1                           60 min  aerob/weight varying
2 The Firm 2                           60 min  aerob/weight varying
 The Firm 3                           60 min  aerob/weight varying
 The Firm 4                           45 min  aerob/weight varying
 The Firm 6                           48 min               varying
 The Firm Tortoise                    60 min               varying
3 Buns and Thighs    Kathy Smith       60 min  Step         varying
2 Step Aerobics      Kathy Smith       60 min  Step         varying
 Sweat Express      Kari Anderson     60 min  Dance Aerob. Intermed
 Step Right Up      Charlene Prickett 60 min  Basic Step   Intermed
 Buns of Steel I    Greg Smith
 Energy Sprint      Karen Voight's    80 min  Step/toning  advanced
 Power Step Reebok                    40 min  Step workout advanced
 Circuit Training   Keli Robert's     60 min  Circuit step
2 Step Reebok        Gin Miller        40 min  Step         intermed
 Step Ahead         Candace Copeland  45 min  Step         int/adv
 Serious Curves     Charlene Prickett
 Arms of Steel for Men
 Abs of Steel    Tamilee Webb
 Energy Sprint   Karen Voight         80 min  Step         Mixed/adv
 Two the Max     Kari Anderson        40 min  Hi-lo/step   Advanced

  **I received 7 responses to this query.  The entries with 2
  in the far left were voted for twice.

  Comments on Tapes:

  Step Right Up - very basic step moves, but constant &
  challenging, varying.

  Sweat Express - very "dancey" and you need lots of space!

  The Firm - low-impact aerobics using free weights for
  about one half of the tape.  Volume 6 and the Tortoise
  also use a barbell and include step aerobics segments,
  although the stepping sections aren't very long or very
  challenging. The second half of the tape includes floor
  exercises for legs, Abs, butt and arms, and a stretching
  section followed by a cool down.  The Firm routines can
  be customized for any level exerciser by varying the amount
  of weight used. Beginners are instructed not to use any
  weights at all.  Weights increase as fitness level increases.

  The Firm - They all have in common the use of hand-weights
  for combined cardio and strength training.  All of these
  videos can be tailored to individual levels by decreasing/increasing
  the amount of the hand-weight used.  The music is not top-40
  anything, I  think the scores might have been written for
  the FIRM videos-- the music therefore never gets dull.

  Vol #1:  Simple moves, heaviest weights required, very much
  strength-oriented, but it gives a great cardio workout too.
  The Abs are killers!

  Vol #2:  Much more "dancey", but still a good strength workout.
  The Abs are also very hard!

  Vol #3:  Step. Somewhat complicated at times, but still a
  good workout.

  Vol #4:  Step and Strength.  This a great overall workout.
  I find that I use it a lot just because it is slightly shorter
  and I have a million things to do.

  Kathy Smith - divided into sections.  Beginning exercisers do
  the warm up, cool down, and just one stepping section.  Advanced
  exercisers do more or all stepping sections.

  Kathy Smith - Buns and Thighs is VERY intense using standing
  strengthening exercises that really tax the glutes, hams and
  quads. To me it was so difficult it was a little anaerobic. But
  that can be a good way to increase your anaerobic threshold.

  Buns of Steel I - with Greg Smith is good, but I prefer a cardio
  workout to the body toning.  Although I do this tape more than
  the other "toning" tapes I have.  I have "Buns of Steel III" with
  Tamilee Webb (I think that's how to spell her name) and I don't
  like it as much.  I find the squats are harder to do at the pace
  she sets.

  Energy Sprint - I have NEVER found a tape that has done as much
  for me as this tape.  It starts with lower body toning then
  proceeds to about 40 min. of aerobics and high-intensity (and
  sometimes high impact) aerobic sections called energy sprints.
  The sprints REALLY get your heart going, pushing your aerobic
  threshold then you recover in a short, lower-intensity segment.
  The end of the tape has thorough upper body and ab toning. The
  music is motivating, too.  I noticed several things about this
  tape right away:  1) it made me sweat like no other I've tried;
  2) it works a lot of additional muscle groups that most step
  tapes ignore; 3) My cardiovascular endurance increased dramatically
  in less than a month of doing this tape 2x/week, thanks to the
  interval training.  I wouldn't call the tape "dancey", but rather
  dance inspired-- the movements are graceful and controlled, use
  lots of large limb movements and balances.

  Two the Max - A ton of fun for those of us who like a very fast
  paced, highly choreographed, "dancey" workout.  I've done this video
  at least once a week for over a year and it still makes me smile.

  Step Reebok - Less "dancey".  Very good cueing.  The power step tape
  is very intense and all moves can be done without the hop.  I do
  find that these tapes can become boring even though they are
  intense.  The simple choreography and robot like class can wear on
  you.


  Fitness Background:

  How long have you been exercising to videos?
  All respondents exercised to videos regularly for at least 1.5
  years.  Some for as many as 8 years.

  How often do you exercise?
  Most respondents use exercise videos as the main form of exercise,
  using the videos around 5 days per week and doing at least one video.

  What is your level of fitness?
  Respondents who answered this question were of intermediate to
  advanced level.

  What other cross training methods do you use?
  Run approx. 20 mi./wk in good weather
  Occasional long hikes
  3 days at gym for aerobics and two days at gym for weights
  Swimming

  NEW ADDITIONS

  I have gotten great results from Keli Roberts Circuit Video muscle
  training and Step. Also for those interested in Pilates Keli's
  Step video has a "Pilates like"l Abdominal section!
  ***********
  I'd like to vote for Keli Roberts Step (54 minutes) and Keli Roberts
  Circuit Training (56 minutes) Videos
  Both Inter/ Advanced and about

  The Circuit training video uses a band or weights and muscle
  training is mixed with step aerobics.

  I used to belong to a club and go to step class and lift weights
  but I ran out of time.... About 9 months ago I started using tapes
  and bought a step. I have used a bunch of tapes but these more
  than any other (I still use the Reebok Step Circuit Challenge a bit)
  *********************
  I ordered Cathe Friedrich's Mega Step Blast from Collage Video.
  All I can say is AWESOME AWESOME AWESOME!  This is the best high
  impact advanced tape I've ever done.  I highly recommend it.

23.   CERTIFICATION

23.1  How do I get certified in the U.S.?

        (from Larry DeLuca <[email protected]>)

23.1.1  Who certifies aerobics instructors and personal trainers?

  The two major certifying bodies in the US for Aerobics Instructors
  and Personal Trainers are the American Council on Exercise (ACE) and
  the Aerobics and Fitness Association of America (AFAA).  Many other
  organizations provide certifications as well, including the National
  Strength and Conditioning Association (NSCA), the American College of
  Sports Medicine (ACSM), and a number of regional organizations.


23.1.2  Are they licensed?

  Currently, there is no license (as in a medical license) required to
  be an Aerobics Instructor or Personal Trainer.  Periodically
  legislation is drafted, but the industry has done a remarkably good
  job of policing itself.

  While most clubs require certifications of their instructors, there
  is no law against teaching without a certification.

23.1.3  Why get certified then?

  In the time since the dawn of aerobics, when people still exercised
  in bare feet, drawing from dance classes, and having soaring injury
  rates the industry has grown up, gotten educated, and as a whole
  approaches exercise very differently.

  While certification is required to work at the majority of clubs
  these days, that alone should not be a reason to obtain one.
  Preparation for any of the major certifying bodies' exams will
  require the candidate to grasp the fundamentals of the exercise
  sciences - anatomy, kinesiology, physiology.  In addition, the
  latest research and trends in exercise testing and programming will
  be covered, and the standards and guidelines for exercise for
  different populations will be discussed.

  We know a lot more about group and individual exercise now than we
  did ten years ago, and a lot more is expected of today's instructors
  than to look fit and know a bunch of exercises and choreography.

23.1.4  Who should I certify with?

  Either ACE's Aerobic Instructor Certification or AFAA's Primary
  Certification are excellent starting points for aerobics instructors,
  and either organization's Personal Trainer Certification for Personal
  Trainers.

  There may also be other organizations in your area.  In the northeast
  (New Hampshire and Massachusetts) there is an organization called
  Fitness Resources, based in Bow, New Hampshire.  (Not to be confused
  with Fitness Resources Associates in Needham, MA - another excellent
  organization). Fitness Resources offers an aerobic instructor
  certification program specifically targeted at new instructors that
  is not terribly expensive (see How much does it cost?, below).  There
  may be other such organizations in your area.

  Another consideration is the preferred certification in your area.
  While both organizations are well-respected in the industry, some
  clubs (and some geographic regions) prefer one or the other.  If
  you've got a specific place to teach in mind, find out who most of
  their instructors are certified by.

  Other organizations offer certifications at the national level.  The
  American College of Sports Medicine offers six different
  certifications (three on the health and fitness track, three on the
  clinical track), which range from Group Exercise Leader to Cardiac
  Rehabilitation Director.  The National Strength and Conditioning
  Association offers Personal Trainer and Certified Strength and
  Conditioning Specialist certifications.

23.1.5  What kind of training and preparation do I need?  Do I need a
  degree in exercise science?

  None of ACE or AFAA's certifications require a degree in a fitness-
  related field, nor does the ACSM Exercise Leader certification.
  Other ACSM certifications and the NSCA Certifications have different
  requirements, depending on the depth of knowledge and experience
  expected.  You should contact those organizations for more
  information.

  If you are an experienced instructor or personal
  trainer, you may be able to pass AFAA or ACE's exams merely by
  studying their materials and taking the exam.  If you are
  inexperienced, it is strongly recommended that you take a training
  course before attempting any of the exams (except the AFAA Personal
  Trainer Certification, which is a 3-day workshop complete in itself).

23.1.6  What is the format of the ACE exam?  When is it given?

  The ACE exams are written only, and consist of 175 multiple choice
  questions. Do not be fooled by this - they require a thorough
  knowledge of the material, and the ability to not only remember
  facts but to apply them to specific situations as well.

  ACE offers sample examinations that can give you a good feeling for
  the types of questions the exam will ask and their level of
  difficulty.

  The ACE exam is given quarterly in many cities across the US, and in
  conjunction with several major fitness conventions.

23.1.7.  What is the format of the AFAA exam?  When is it given?

  The AFAA exams include both written and practical components. The
  written exam consists of 100 multiple choice and matching questions,
  and is similar to the ACE exam, though the scope is more limited.

  The practical exam for the Primary Aerobic Certification includes a
  group exercise demonstration for appropriate warm-up, aerobic
  exercise, and muscle strengthening for the major muscle groups. The
  practical exam for the Personal Trainer Certification includes a
  demonstration of a fitness-testing protocol and an oral component
  requiring the candidate to answer questions demonstrating a
  knowledge of exercise science.

  The AFAA Primary Aerobic Certification is usually given in
  conjunction with an AFAA-sponsored Primary Certification Review
  (1-day) or Primary Certification Workshop (2-day), though it is
  possible to "Challenge" the exam by paying a reduced fee and just
  taking the written and practical components without the workshop.

  The Personal Trainer Certification is given as a 3-day workshop.
  There is an optional course presented during the first day called
  "Introduction to Exercise Science".  If you do not have a strong
  background in anatomy and kinesiology, it is recommended that you
  take this course as well.

  AFAA tours the country, presenting many workshops each month in every
  geographic region.

23.1.8.  What training courses are available to me?

  ACE does not provide training directly, but offers ACE accreditation
  to independent organizations to provide preparation for its exams.
  You can obtain more information about these by contacting ACE.

  AFAA provides certification reviews, workshops, and instructor
  training courses periodically.  Independent providers also offer
  training to prepare candidates for the AFAA exams.  AFAA clearly
  states in its literature that the 1-day reviews are intended for
  experienced instructors who merely need a review of information
  before taking the exam.  Do not expect to be able to absorb enough
  material in the one-day review to pass the exam if you are not
  already an experienced instructor.

23.1.9.  Is it expensive?

  ACE's exam costs $145.  To challenge the AFAA Primary Exam is $99.
  AFAA's one-day review is $229, and the Personal Trainer Workshop is
  $299.  Intro to Exercise Science is $90.

  Prices on training courses vary widely, but $300-$400 is not at all
  unheard of.

23.1.10.  What else do I need?

  You'll need to be certified for CPR.  The American Heart Association
  and the American Red Cross both provide acceptable programs.

23.1.11.  What sort of study materials are available to me?

  ACE publishes two excellent textbooks, their "Aerobic Instructor
  Manual" and their "Personal Trainer Manual".  Each is about $40, and
  an excellent investment.

  AFAA publishes a single textbook, called "Fitness: Theory and
  Practice".  It's also about $40.

23.1.12.  Who can I contact for more info?

  You can reach ACE at:

    American Council on Exercise
    5820 Oberlin Drive, Suite 102
    San Diego, CA 92121-3787
    1-800-825-3636

  You can reach AFAA at:

    Aerobics and Fitness Association of America
    15250 Ventura Blvd., Suite 200
    Sherman Oaks, CA 91403
    1-800-446-2322

  Thanks to Bill Whedon and Laura Hoey for their help on the
  information about ACE.

23.2  How do I get certified in the U.K?

    (From Trevor Burton) <[email protected]>

23.2.1.  Who certifies aerobics instructors and personal trainers?

  For Aerobic Exercise in the UK, the Royal Society of Arts (RSA)
  offer a "Basic Certificate in Exercise to Music".  Other
  organisations offer their own certificates, but there is currently
  no awarding body established within education and training other
  than the RSA.  The industry is in the middle of re-organising and
  producing National Vocational Qualifications (as have several other
  industries), which will then be certified by any recognised awarding
  body such as City & Guilds, BTEC and RSA. There are many regional
  qualifications, for example, local authorities may run their own
  courses for instructors in their areas. More advanced qualifications
  than the Basic Certificate are available and many are valuable and
  worthwhile.  For some of these (ante- and post-natal exercise and
  over-50s exercise) the YMCA is the only body (AFAIK) offering
  training and certification.

23.2.2.  Are they licensed?

  No license or qualification is required by law in the UK to teach as
  an Aerobics Instructor or Personal Trainer.

23.2.3.  Why get certified then?

  Larry's answer about clubs requiring certification/getting up to
  date with exercise knowledge/increased expectations of instructors
  applies to the UK too

  Also, the public are becoming more educated and many customers are
  now expecting their instructors to be qualified, and inquiring about
  qualifications.  Some insurance companies are requiring a certain
  number of hours training before they will personally insure aerobics
  instructors - a requirement for hiring some private halls for
  classes.

23.2.4.  Who should I certify with?

  At national level in the UK, there is the Central YMCA which
  offers the RSA Basic Certificate and several other of its own
  certificates relating to exercise such as weight training, circuit
  training, ante- and post-natal exercise, exercise for seniors, aqua,
  fitness assessment. These are offered by the area offices of the
  Central YMCA throughout the UK.

  At the regional level in the UK, there are many organisations such
  as commercial companies or colleges of further education which also
  offer the RSA Basic Certificate.  Some organisations such as local
  authorities may offer their own certificates.

  When choosing who to get certified with, choose carefully.  The same
  certification may cost more with one organisation than another, and
  some organisations have a reputation for high quality.  The
  Central YMCA has an excellent reputation, although its courses are
  not the cheapest.  You need to decide if you are only interested in
  a certificate or you wish to study on a quality course.  Ask the
  course organiser for recent students who you can contact to find out
  about the course.

23.2.5.  What kind of training and preparation do I need?  Do I need a
        degree in exercise science?

  Any prior exercise knowledge or experience is an advantage if you
  are taking the RSA Basic Certificate, however, if you are committed,
  you can pass the course with no previous knowledge or experience.

  For more advanced courses, the RSA Basic Certificate is often a
  requirement.

  At the moment, you cannot take the RSA examination without taking
  the course, however, this is set to change in the near future.

23.2.6.  What is the format of the RSA exam?  When is it given?

  The examination consists of 5 parts.  These may be examined on one
  exam day, but one section is sometimes examined by the course tutor
  during the course.  The exam day is several weeks after the course
  has finished.  This gives students time to prepare the 10 week plan
  and fifth week class.

  a. Students must write a class critique of a class they have
  attended. They analyse the class in terms of structure,
  appropriateness for the class participants, appropriateness of the
  music (tempo and beat). They also analyse the teacher's style in
  terms of how (if!) they teach as opposed to lead, clarity of cueing
  and use of voice.  This section may be examined during the course
  rather than on examination day.

  b. A written examination lasting one hour with multiple choice or
  short answer questions on anatomy, physiology, kinesiology,
  nutrition.

  c. A written test lasting 15 minutes which consists of case studies
  of individuals who wish to exercise, but who have particular
  preferences or risk factors for exercise.  Students recommend
  exercise programmes appropriate to the individual.

  d.   Students must produce a 10 week plan for a beginners class which
  with weeks 1, 5 and 10 shown in detail.  The plan must show
  progression in terms of time spent on each component, intensity of
  each component and complexity of choreography.  This is examined by
  an interview with an external examiner.

  e.   Students must prepare and teach a 45 minute aerobic class based
  on the fifth week of their progressive plan.  This is taught to a
  class of about 8 in the presence of the examiner on examination day.
  The examiner usually asks the student to demonstrate selected
  sections from the class and not to teach the whole class from start
  to finish.

23.2.7.  What training courses are available to me?

  In the UK, the RSA is a certifying body, not a training body, but
  all organisations offering the Basic Certificate must register with
  the RSA.

  For details of course dates and fees, contact your local college of
  further education, or Central YMCA (who may pass you on to their
  regional centres).

23.2.8.  Is it expensive?

  Prices for the RSA Basic Certificate course vary widely, but
  including the examination, expect to pay between UKP 200 and UKP
  350.

23.2.9.  What else do I need?

  In the UK, CPR certification is not compulsory by law, but may be
  required by health clubs and sports centres.  Responsible exercise
  teachers should seek CPR qualification in any case.  The St. John's
  Ambulance Brigade, the British Red Cross or the St. Andrew's
  Ambulance Association all offer cheap CPR courses with widely
  accepted certificates.

23.2.10.  What sort of study materials are available to me?

  Central YMCA publishes "The English YMCA Guide to Exercise to
  Music" by Lesley Mowbray and Rodney Cullum, Pelham Books, ISBN
  0-7207-2021-4.  This is getting a little out of date now, but is an
  acceptable basic text at a price of UKP 10.99

  You could also try "A reference manual for teachers of Dance
  Exercise"  by Jill May, W. Foulsham and Co., ISBN 0-572-01472-4 at
  UKP (about) 10. This is aimed more at practising teachers rather
  than those in training.

23.2.11.  Who can I contact for more info?

  You can reach the RSA at:

  Royal Society of Arts Examinations Board
  Westwood Way
  COVENTRY
  CV4 8HS
  England

  Telephone 01203 470033

  You can reach Central YMCA at:

  Central YMCA
  Training & Development Department
  112 Great Russell Street
  LONDON WC1B 3NQ
  England
  Telephone 0171 343 1800
            0171 580 2989
  Fax 0171 436 1278

24.   CHANGES TO THE FAQ

   DATE : December 30, 1998
   Introduction
       Updated URL for this faq
   Section 3
       Updated the URL for the Training Nutrition FAQ

   DATE : July 20, 1998
   Section 8.1
       Modified introduction to "fat burning" section
   Section 20
       Added Denise and my e-mail to the authors list

   DATE : July 18, 1998
   Sections 20
       Changed BR e-mail

   DATE : June 17, 1998
   Sections 8.2, 8.3, 8.4
       Added information on fat burning

   DATE : May 5, 1998
   Section 15.2:
       Modified foot placement instruction in order to clearly
       indicate risk of injury by improper foot placement on
       step.  Rewrote instructions for repeaters and lunges.
   Section 15.3:
       Added to statement on step height.
   Section 15.5:
       Changed tempos to reflect current Reebok
       recommendations.

   DATE : January 18, 1998
   Section 7.1:
       Corrected the math.

   DATE : September 26, 1997
   General:
       Introduction: added paragraph to indicate that many of
       the frequently asked questions are about weight or fat loss.
   Section 7.1:
       Modified the question to indicate that the asker is
       interested in fat loss.
   Section 8.1:
       Removed line about the number of calories in a pound of
       fat.
   Section 9.1:
       Rewrote section.
   Section 10.2:
       Modified section to more clearly indicate the bodyfat
       index concept.
   Section 11.1:
       Rewrote section.


   DATE: April 1, 1997
   General:
       Introduction: modified to more accurately reflect revision
       rate.
       TOC: added section 24. CHANGES TO THE FAQ
   Section 1:
       changed Bobbie's e-mail address
   Section 3:
       added FAQs
   Section 4.2:
       changed Ron's e-mail address
   Section 6.2:
       corrected typo
   Section 20:
       changed Bobbie's e-mail address
   Section 23.2:
       changed London Central YMCA to Central YMCA
       added new phone number

##### All comments and criticisms welcome #####

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