Since we all know aerobics means oxygen using your cardiovascular system, you must know
how hard to work your cardiovascular system to get the benefits from aerobics.
The way we measure this and the most important thing is to monitor your heart rate or take
your pulse.
In the class we take three heart rates.
First is a resting heart rate in the beginning of the class.
Next is an active heart rate in the middle of the class and last is the recovery heart
rate at the end of the class.
Right now we'd like you to take a resting heart rate.
Find your pulse at your wrist or at your neck.
Two fingers pressed lightly into one side of the neck will find that pulse for you.
This is a six second count.
When I say count, count the number of beats.
When I say stop, remember that number.
Stop.
Now multiply that number by ten.
60, 70 or 80 beats per minute are about average for a resting heart rate.
Now on the chart look for your active heart rate for your age group.
For example, if you're 42 years old your active heart rate should be between 125 and 150 beats
per minute.
These numbers tell you you are working your body at 65 to 85 percent of its maximum capabilities.
In that range you know you are working your body aerobically.
If your heart rate is higher then you must slow down a little.
If it is lower then you should exercise a little harder.
Remember your active heart rate so when we take it during the class you'll know whether
to slow down or work harder.
Just to get you familiar with the footwork, let's review four of the very simple steps
that we use in walk aerobics.
First is a side step.
All you do is step out to the side, bring the other foot in.
Step out, together, out, together, out, together.
Next are kicks.
Kick straight out.
Lift the foot up, right, left, right and left.
Next are knee lifts.
Lift the knee straight up, right, left, right and left.
Now remember in the aerobic portion you must lift those legs a little higher and make your
movements a little more intense so you get your heart rate up.
Last but most important is the walking step.
All it is is a basic tight marching step.
This is the step we use the most in walk aerobics.
Now that you're familiar with our steps, you know what kind of shoes and clothing to wear,
you know how to monitor your heart rate, you're ready for walk aerobics.
We're starting out with our warm up.
Nice and easy, just walk nice and slow.
We've got to warm up the major muscle groups before we get into the aerobics.
Now nice and easy, right, left, right, left.
We just reviewed these steps and that's all we're using is the four basic steps that you
just saw demonstrated for you.
Just nice and easy, right, left, right, left.
Good, keep your feet low to the ground.
Right, left, right, left.
Everything is easy.
We're just warming up.
Five, six, seven, let's do some low kicks.
Warming up the body, that's all we're doing.
About three or four minutes of a warm up.
Then we'll get right into the aerobics.
Burn some fat, burn some calories, strengthen the heart and lungs.
That's what aerobics does for you.
Nice and easy.
Right, just left, right, left, right, left.
Good.
Easy, easy, easy kicks.
Good.
Right and left.
That was left.
Who cares?
That was right.
Good.
Hang on.
Now we're walking again.
Just walk and walk and walk and walk.
Good.
Six, seven, and eight.
Just take it nice and easy.
I have with me today participating in the class actual members from the club fitness
center, instructors from the club fitness center.
We're not actors, we're not actresses.
As you can tell.
Hey, but we want to be.
No, no.
These are actual people who participate every day in the classes.
Nice and easy.
Five, six, seven.
Now knee lift, just easy, not too high.
Just right, left, right, left, right, left, right, left, right, left.
Good.
Now keep it nice and low.
Keep it low.
Keep it nice and small.
Right, left.
We've got about another two minutes to warm you up.
Then we're going to start working hard.
Right, left, right, left, right, and left, and right, and left.
Good.
Kick low.
Just right.
Just left.
Now take it easy everybody.
We've just got to warm our bodies up slowly.
Get the blood pumping around to the muscles.
Then we'll start working on the cardiovascular system.
Right, left, and right, and left, and right, and left.
Left, and right, and left.
Good.
Right, left, right, left.
Just kick easy.
Kick easy.
Easy.
Let's go to knee lift.
Now knees, knees, knees, knees.
Good.
Knees, knees, knees.
Hang on.
Right, left, right, left, right, left, right, left, and right, left.
Now back to walking easy.
Walk, two, three, four, five, six, seven, eight, nine, ten.
Six, side steps.
Here we go.
Right, left.
Good everybody.
I was afraid we weren't going to get those side steps right off the bat.
That's good.
Hang on.
Right, and left, and right, and left, and right, and left, right, left.
Just take it nice and easy now.
Don't get excited.
That music's picking up a little bit.
We'll get into the hard stuff fast enough.
Save that energy for now.
Right, left, right, left, right, right, left, right, right, left, right, left, right, right,
and right, and left, and right, and left, and right, and right, and left.
Let's go back to marching.
All right.
Now a little bit higher.
Those knees come up.
We're going to start working a little harder now.
Not quite into the aerobic portion, but we're just warming up.
Bringing the heart rate up a little wee bit.
Not much.
Right, left, right, left.
Just easy, easy, easy.
But keep a good pace.
Three, four.
Now one, two, three, four, and hold.
Good.
Four, and five, six.
Side steps again.
Here we go.
Now right, and left, and right, and left.
Good.
Right, left.
We don't use any upper body movements yet.
We're still in the warmup.
Good.
Hang on.
Right.
How we doing, group?
You ready to get into a harder workout?
Great.
Already they're great.
Left.
We didn't even get into the tough stuff.
We're great already.
Good.
And right, left, right.
Let's march in place.
Just march, and march, and march, and march.
Okay.
Now we got to start picking up those feet.
Right, left, right, left, right, left, right, left.
Gradually we bring your heart rate up into the target zone.
You know your target zone for your age group.
We went over that before.
You remember those numbers.
We're going to take an active heart rate in about 10 or 12 minutes.
And five, six.
Okay.
Now everybody, let's kick.
Really get that leg up now.
Right, and left.
You got to lift the leg so you're warming up the back of the leg, the hamstring muscles.
Right, and left.
And warming up the thighs so you get ready for the aerobics.
Good.
Now right, and left, and right, and left.
Hold on.
Right, and left, and right.
Oh, yay.
Left, right, left, and five, and six, and seven.
Knees.
Now come on, knees.
Go up, and up, and up, and up, and right, and left, and right, and left.
Just right, left.
Now your heart rate's starting to come up a little bit.
Say yes it is.
My heart rate is coming up.
I'm tired.
No, we're not.
We're not tired.
Right, left, right.
So you've got to get the air pushed out of your lungs.
The heart rate starts to elevate.
You've got to start breathing right.
Push your air out of your lungs.
Right, left, right, left.
That's it.
Right, let's start walking again.
Just right, left, right, left.
Good.
Now come on.
Let's lift legs, lift legs.
We're going into aerobics now.
Just lift the legs.
Heart rate's going to go into your low target zone.
Right, left, right, left.
Remember I told you at 65% of your maximum, you're in your target zone.
You have to work between 65 to 85% of your maximum capabilities, and that's when you're
working your body aerobically.
That's when you'll get all the benefits like strong heart and lungs, burn that stored fat,
burn those calories.
I love to say burn calories.
I like to burn stored fat.
I hate that stored fat.
Right, left, right, left, right, left, right, left, right, left.
Come on now.
Five, six, let's go.
Side steps are big and we're going to start using arms.
Here we go.
Right, left, good.
Hey, there we go.
We woke up.
Right, left, right, left, right, left.
Now come on.
You can get everybody into walker-robics.
Call the family in.
Call the neighbors over.
Get the kids involved.
This is a great program for everybody.
It's so basic, but it's so effective.
Right, left, right, left, right, left, and right.
Now let's start some real serious arm movements like this.
Out and listen.
Just go out, pull, out, pull.
Good.
Out, pull, pull, pull.
Good.
Now we're really raising the heart rate.
So you've really got to push that air out of those lungs.
Your air fills up so fast through your nose.
Jack.
Hey, Jack, and depending on the size of your nose,
you might be pulling in more air than others.
You know what I mean, Jack.
Save us some air.
Hey, Jack, leave some air for us, will you?
And go up, and up, and up, and up.
What I'm saying is when those lungs fill up with air,
you've got to push it out.
Aerobics means oxygen.
So you've got to use your oxygen.
That's what burns stored fat, burns calories,
strengthens heart and lungs, gets you strong and gets you fit.
Hallelujah, fitness.
Oh, it feels so good to be fit.
It does.
Reach, pull, but you know that or you wouldn't have bought the tape.
Hallelujah.
Right.
So hang on.
Four, five, six, seven.
Let's everybody walk now just easy with the arms.
Bring them down, but lift legs high.
Five, six.
We're going two steps up and two steps back.
If you've got the room, blow your air out.
Three, you've got the room.
Move with us.
If you don't, stay right where you are and just lift those legs high.
Five, six, move that coffee table.
We're going to destroy your living room.
But that's all right.
You can buy a new one.
One, two, three.
Bev will buy you a new one.
Five, six, seven.
Hey, Bev's getting sick over here.
Six, seven.
Come on, we're going to go two steps up.
Ready now.
One, two, back, two, one.
Now come on, that heart rate's up.
You've got to keep it there.
One, two, one, two.
Good.
Come on, move, move.
One and two, go.
One, two, blow.
Get your air out of your lungs.
If it fills up and cracks in your lungs, it slows you down.
You don't want nothing slowing you down.
It feels too good to move.
Oh, hang on.
One, two, stay right here.
Now march, march, march.
Upper body, let's go up, down, up, down, up, down, up.
Blow your air out.
Five, six, seven.
Out and cross now.
Out.
Whoops.
I like to say whoops for you because I know you want to say whoops.
It doesn't matter if you miss a step.
Just so you keep moving.
We're not here to teach you steps.
We're here to keep you moving and get you a great workout.
Six, seven, eight.
We all mess up.
It's not a mess up just so you keep moving.
Please, if you get tired, you slow down.
Hang on.
You walk slow if you're tired.
Please don't stand still.
Three, four, five, six, seven.
Let's go back up and down.
Go up, down, up, down.
You look great back there, guys.
And girls, I didn't mean guys.
I meant the whole group.
You know what I mean?
Up and down.
Hang on.
Go up and down and up and down.
Go great.
I love it.
Keep your elbows relaxed.
You never lock your joints.
Never lock knees.
Never lock elbows.
How's everybody?
See?
Hey, stand right into my little mic over here, Joanne.
Real good.
Up, down, up, down.
I don't need a mic.
I don't know why they're pulling on this mouse, you know?
And up and down and up and down and up and down and up.
Let's go out and cross.
Go out.
Once again.
That's all right.
Keep those arms moving.
Out, cross, out, cross, out, cross, out, cross.
Hold on.
Just a few more of the arms.
Out, cross, five, six.
Drop those arms.
Now, easy, but keep the legs.
Come up.
You've got to keep the heart rate elevated.
Five, six.
Now, everybody kick real big.
Kick, kick.
Now, a little bit of arms, a little bit.
Right, good.
Come on, legs.
Come on, those little legs.
We're going to get them in shape.
They're already in shape.
You look great.
Right, left, right, left.
We're going to keep them in shape.
Right, left, right, left, right, left.
Five, six, seven.
Let's go.
Knees now.
Knees.
Blow out that air.
If it gets trapped in your lungs, it's going to slow you down.
Right, left, right, left, right, left.
Good.
You're doing so good.
Oh, we're almost ready for the active heart rate.
A couple more minutes.
Hold on.
Now, you remember what your active heart rate was for your age group.
You've got to remember that number.
So, when we take our heart rate, you'll know if you're right in your heart rate.
You'll know if you're right in your target zone.
Right, left, right.
Blow your air.
Six.
Okay, everybody back to walking.
Just walk, walk, lift the legs.
Come on, knees.
Pick them up.
Two counts.
Let's go.
And one, two, and one, two.
Good.
One, two.
Blow out that air.
How's everybody okay?
Yeah.
Don't you love when I wake them up?
I love it.
One, two.
Hang on.
Two.
One, and two.
Two.
Now, stay right here.
Just march, march, march, march.
Good.
Come on, legs.
Six, seven, eight.
You've got to pick those little legs up, up, up, up.
Pick them up.
I'm going to go right back in there, Lucy.
Lucy, get out of my way when I'm backing up.
You know you're in trouble when I back up.
How you doing, Dr. Mikko?
How's those feet?
Those are just like toes.
Hey, there's no business like toe business.
Dr. Mikko's a foot doctor.
Oh, my Lord.
Hey, you're going to Hollywood.
Wow.
I will never leave this thing on the ground.
You got this.
There, nine, eight, nine.
There you go.
It's doing the crazy thing.
That's great.
My addition comes in walking style one, two, three, four.
Now, Waldo, one, two.
江, let's bet on yourself
and win this damn environment.
Okay, gäah, here goes.
Just about Ben.
Take it away, annihilate.
Up, two, that's terrific.
Hold on, five, six, seven, and eight.
You're working hard.
You're gonna get great results.
Five, six, you're gonna feel so great when it's all over.
Hang on, five, six, let's go back to marching.
Keep the arms going, up, two, three, four,
five, six, seven, come on, just eight more.
Eight, seven, blow your air.
Five and six, now two counts up, put the arms up.
Go one, two, and one, two.
If you've got the room, you move with us.
If you don't have the room,
you stay right where you are, that's fine.
Just keep your feet moving.
Hang on, one and two, blow your air.
One and two, good, one and two.
You're doing terrific today.
Hang in there, I know you feel better.
Hang on, one, two, one, oh, hey, is she gonna stop this?
Yeah, hey Leslie, that's enough.
Yeah, I don't wanna do this anymore.
Right here, okay, hey, hang on.
Hang on, hey, look what's wrong.
Yeah, we're going aerobic.
Did you forget we're going aerobic?
Side steps, come on guys, right, there we go, good.
Come on, blow out your air.
Come on, you gotta move your little legs.
Five, six, this is where we're really burning sore fat.
We're really burning those calories
and strengthening that heart and lungs.
I love to tell you about all the great benefits.
Come on, right, left, right, left, five, six, seven.
Back to walking now, walk.
We're ready for active heart rate.
Blow out your air, don't you dare stop those feet.
Don't stop your feet.
You must keep moving while you take an active heart rate.
Blow out your air, now find your pulse.
I'll tell you when to count, ready?
Keep your feet moving and count.
Stop, okay, now remember, whatever your number was
for your age group, if you're in between those two numbers,
that's perfect, you're doing aerobics.
If you're a little under that first number,
you might wanna work a little harder.
If you're not too overheated, if you're not too exhausted,
push yourself just a little bit more.
If you're over that top number,
slow yourself down, you don't need that much.
You wanna work aerobically to get the benefits.
If you're working too hard, you won't get those benefits.
Blow your air out, we're still in the aerobics,
you must keep moving, come on.
Six, seven, eight, one, two, three, four,
ah-ha, what, kick and kick and kick.
We're using the arms now, elbows are relaxed, never lock.
Right, left, right, left, right, left, right, left, right,
and left and right, blow your air out.
Now you see how basic our program is,
but it's so effective.
These are simple steps that anybody can do.
Young people, old people, big people,
little people, everybody can do walk aerobics.
Five, six, and right and left and right and left
and right and left and right.
Hang on, lift your legs, two and three and four
and five, six, seven, let's go to knees now,
just knee and knee, good, and right.
Pick it all the way up, five, six,
use the upper body if you're really getting tired,
slow down, walk slow, don't use your arms,
but keep your feet moving.
Right, left, don't be ashamed to slow down.
Some days it's easier to get through than others.
Hey, I heard everybody go, ah-ha, ah-ha.
And right, no matter how fit you are,
you have your good days, you have your bad days,
that's the way it is.
But a fit body can handle a lot more.
Right and left, let's walk, right and left,
you gotta lift the legs, we got more aerobics,
five, six, we're not ready for cool down yet,
now keep it going.
You gotta keep a pace to keep your heart rate up.
Two, one, two, I like to say one, two,
about a million times.
Ah-ha-ha, good, hang on, come on, use those legs,
just a little bit of arm work.
Right, left, right, left, right, left, right, left,
hang on, two, three, hey Jack, you still look good.
We're melting over here, yeah, we're all like worked out
and Jack still looks good, ha-ha, hang on.
Right, left, right, left, right, come on legs,
blow out that air, I know you're holding your breath,
get it out.
Right, left, right, left, right, left, right, left,
five, six, let's go, side steps, real big steps.
Right, left, okay, ha, all right, you wanna clap,
we're clapping, ha, good, right, left,
keep the arms down though, we don't want them
going above the head now.
Right, left, we're on our way down,
we're still in aerobics, but we're on our way down
to the cool down.
Right, left, right, left, right, and left, okay, everybody,
start marching again, Jack, march, march, march, march.
Five, six, seven, let's go, two counts up now,
one, two, back, two, good, now move, move, two, and back,
and two, one, two, and one, and two, blow out that air.
Oh, the tough stuff's over, it's all, we're cruising now,
ha, ha, it's easy now, one, and two, and one,
and two, blow out, two, one, two, and one,
and two, and one, and two, and one, and two,
good, and one, and two, stay where you are,
walk now, walk, walk, walk, gotta push that air out,
that's the most important thing, use your oxygen,
that's what aerobics is about, feet, feet, come on,
lift, lift, lift, lift, come on, a few more minutes
of aerobics, then we'll cool down, we'll stretch,
we'll take a recovery heart rate, right, left, right, left,
right, left, now hang in there, six, seven,
let's go back to kicks now, kick high,
keep it, forget those arms, put them down,
but use your legs, come on, left, right, left,
now wait a minute, Dave, ha, ha, hey Dave,
what size are those, yeah, ha, ha, I backed up too far
into Dave and he wears a size 13, so we're in trouble,
ha, ha, and right, and left, Dave and Julie,
they come and work out together, we love them,
they've known each other a long time, but they're just
dating, yeah, ha, ha, they're just dating, they have two kids,
ha, ha, ha, now they're our favorite couple,
and they come and work out here at the club,
and lift, and lift, and lift, and everybody march,
march, march, oh, I like that marching music, hang on,
five, six, we got about two more minutes of aerobics,
hallelujah, you can say hallelujah, ha, ha, ha, hallelujah,
ha, ha, ha, two more minutes, hey, what a group here I got,
you know, ha, ha, I don't know, ha, ha, really they are
actors and actresses, ha, ha, no, no, five, six, seven,
we gotta show up here tomorrow, guys, and teach the morning
classes, hallority, right, left, right, left, right, left,
blow your air out, come on, you got another good minute,
five, six, seven, now side steps, big, no hands, big, big,
five, six, you gotta get your whole family involved in this,
exercising together is the best way to exercise,
get somebody you really like, ha, ha, not an enemy, ha,
get somebody you like to exercise with you,
it's always funner to share the pain, funner,
I don't know why I use that word, ha, ha, ha, that's all right,
ha, ha, have fun and pain, right, right, call the neighbors
over, have a good time, everybody exercise, right, left,
right, left, right, left, oh, nice and easy,
almost done, Jack, hang in there, we're trying to get you
to look bad but it's not working, right, and left, and right,
he's still cool and collected, that's bothering me, ha, ha,
right, left, right, okay, let's walk, come on, now walk,
walk, walk, all right, we're gonna bring it down now,
not too big, five, six, we're going into the cool down
in about a minute, hang on, hang on, we're gradually
bringing the heart rate down now, two, one, two, three,
four, five, six, and everybody in your house will be so glad
you stopped marching, ha, ha, I know they're gonna say,
thank goodness, she's marching all over the place,
one, two, three, four, or he's marching all over the place,
why'd I say she, ha, ha, he and she, they're marching
all over the place, ha, ha, easy, one, all right, now,
we gotta really slow it down, two, you did fantastic,
we're into the cool down now, slow out that air, six, seven,
now kick, not too big, but not too small, so what's that,
medium, ha, ha, ha, not too big, not too small,
what do you call that, ha, ha, just right, there you go,
right, left, right, and left, and right, about now,
you really feel good, we're almost done, time flies
when you're getting fit, right, I just made that up
right now, kids, ha, ha, I know, knees not too big,
so right and left, you did such a great thing for yourself
today, right and left and right and left and right
and left and five, six, okay, now walk, easier this time,
walk, walk, walk, walk, come on now, push your air out,
we really gotta get that heart rate down now,
so important, two, three, four, five, six,
let's do side steps nice and easy, just right, left,
right and left and right, now hang on, hang on,
we still need to cool down another minute,
we're gonna go to a recovery heart rate,
before we do that, we need to stretch our back
and our calves, hang on with me, class,
blow that air out, blow it out nice and good, okay,
now real easy, walk, walk, walk, walk, five, six,
seven, and eight, okay, good job, boy, you did great today,
hold in your belly, hold in your stomach muscles,
your abdominal muscles, reach up, I like to say belly,
hey, it's our belly, abdominal muscles, all right,
all right, reach up, remember, relax those knees,
don't ever lock your knees, relax a little wee bit,
okay, we're just going halfway down, keep reaching,
keep reaching toward us, all right, now line up your head
with your hands, you're halfway down,
now everyone, round your back, tighten your rear end muscles
and push them forward, you wanna round the spine,
drop your hands, drop your head,
boy, you had a good workout today, hold on, hold on,
I like to hear, mm-hmm, mm-hmm, okay, great,
all right, now roll up slow,
now you may need to do that again,
you may need to hold that stretch a little longer,
but go ahead and stretch a little longer
if you're home there and have some time,
we're gonna stretch our legs, right leg's in the front,
the left leg's in the back, okay,
now you gotta lean forward on that right leg,
press your left foot into the floor,
don't let that heel come up even a little wee bit,
you need a good stretch in your calf,
lean on that leg, don't put any pressure on the kneecaps,
you can balance yourself on the side, lean,
now everybody, bend your knee to relax it,
now press the heel back to the floor to get a good stretch,
lean a little further, we stretch our lower back
and our lower leg, our calf and our lower back,
that's where the tension usually settles
when we're doing a walking type exercise,
okay, good, now let's go to the other side,
right leg's in the back this time, left leg's in the front,
lean forward, don't put pressure on the kneecap,
now you may need to stretch again,
if you feel like you need more stretching,
please stretch those major muscle groups,
blow your air out, we're going to recovery heart rate
in a minute, bend the knee, press the heel back
to the floor, lean a little further, good,
now come straight back up, it's time for recovery heart rate,
everybody, blow out, get that air out of your lungs
for your calm down and cool down, okay, find your pulse,
okay, I'll tell you when to count,
when I say the word count, count the number of beats,
when I say stop, remember that number, ready, count, stop,
now if your recovery heart rate
was what your resting heart rate was,
that is perfect, you've recovered,
if it's still a little high, walk around, cool down,
and then take it again and I'm sure it'll be down,
if it's still up a little bit,
remember as you keep working out,
you get fitter, you get stronger,
and your heart rate will regulate itself
and it'll drop fast, the faster you recover,
the better shape you're in, but it takes time,
it takes a lot of working out, continuous working out
on a good routine, three, four, five times a week is great
to get you fit and get you all the results
we spoke about at the beginning of the tape,
great class, good job, hallelujah, that was terrific,
so how do you feel, energized, I do,
it feels great to exercise, but remember,
to get the most out of any exercise program,
you need to work out three, four, or five times a week,
as your fitness level increases,
we have an advanced walkerobic tape coming out soon,
we hope you look forward to that,
and thank you for participating in walkerobics.