Staying Fit
Sun Herald
Saturday September 1, 1990
REMEMBER when staying fit meant three boring, painful aerobics classes a week? Well those days are over. Today most gyms offer a range of fitness classes designed to keep people on the exercise floor by preventing them from becoming bored.
The latest offerings include cardiofunk, aquafitness, step classes and power walking.
Lisa Rancan, from the Rancan Sisters Gym at Neutral Bay, Sydney, said people should vary their workouts. But the main rule is to exercise at least three times a week.
"To maintain your fitness and shape you need to exercise three times a week. For any improvement you really need to be going more than that," Ms Rancan said.
"Gone are the days when you did three aerobics classes a week and that was all.
"It's good to give the body and mind a change. It's boring doing the same classes each week. And when people get bored they find it easier to give up."
Step classes took off in Sydney six months ago and now are the most popular in many city gyms. They are low-impact, high-aerobic classes which work the lower body (legs, buttocks and calves) when you step up and down a series of benches.
The height of the steps (ranging from 8 cms to 20 cms) depends on your fitness level.
"The most important thing is to make these classes fun. They can get a bit boring if the music isn't hyped up," Ms Rancan said.
Aquafitness is aerobics in a swimming pool. It's said to be less jarring on the joints because the body is supported by the water.
Anne Jones, from Col Jones Swimming Academy in Hurstville, Sydney, said the water also provided a light resistance which offered a light weight workout. Each time your legs and arms move, you are pushing against the weight of the water.
Cardiofunk (also known as Bodyjam and Bodybeat) is a funky type of dance class which keeps people laughing while they exercise. The music is upbeat; the steps copy US street dancing.
It's a "mutant form of aerobics," according to Marcus Irwin, who recently won the State final of an aerobics championship and teaches cardiofunk at four Sydney gyms.
Because a lot of stress is placed on the dance steps you should be able to cope with basic aerobics before you try cardiofunk. The choreography involved is at an intermediate to advanced level while the intensity varies from beginners to advanced.
POWERWALKING is something you can do in or out of a gym. It's more fun and cheaper to powerwalk around the neighbourhood than inside a sweaty health centre. But most aerobic workouts include a segment of powerwalking.
According to walking expert Julie Diamond, power walking involves walking about 8km an hour. The arm swing should be vigorous to create more momentum and the stride should be slightly lengthened.
Ms Diamond said you should always finish a walking session feeling as though you could do it all over again. If you can't repeat the performance within 24 hours you are probably working too hard.
For the best workout, keep the knees slightly bent, particularly on the downhill. If they lock it will place strain on the lower back and knee joint. And don't slam your foot down -you should place the foot heel first, roll forward through the length of the foot and toe off.
To cater to the demand for power walking classes, Life. Be In It will be running fitness walking classes from September 10 in all areas of Sydney. More information: phone 958 6766.
Pregnant women should pay particular attention to fitness and muscle tone before and after the birth.
The Royal Hospital for Women at Paddington offers two exercise classes a week. According to physiotherapist Lyn Hampson, one class simulates labour in the amount of effort required from the body.
"Exercising during pregnancy is not going to make the labour shorter or any less painful but it will increase your ability to cope with it," Mrs Hampson said.
"We find the women who attend fitness classes during pregnancy tend to recover from the birth more quickly."
Mrs Hampson suggested the "talk test" as an indication of how hard a pregnant woman should push herself in exercise. The idea is that if you can talk or sing during the exercises the class isn't too strenuous.
Mrs Carmel Court, from Jacki's Aerobics Dancing at Strathfield, (a pregnant instructor who is now working out twice a week), said horseriding was one activity pregnant women should avoid.
All low impact exercises were recommended but women should avoid abdomen and stomach exercises late in pregnancy.
Exercises, according to Mrs Court, helped the pregnant women pyschologically as well as physically through improved fitness. Squatting and pelvic floor exercises can also make the birth a little easier.
At Healthlands, Bondi Junction, instructor Mrs Wendi Carroll was taking classes right up until the birth of her son.
Mrs Carroll said pregnant women should avoid high impact exercises (such as jumping, kicking and star jumps). These put pressure on the pelvic floor muscles and can cause problems with the water-works.
But low impact, stretch and light weight classes are recommended. Just make sure your heart rate doesn't exceed 150 beats per minute because this can cause over-heating and distress the baby.
© 1990 Sun Herald