GET FIT FOR CARNIVAL

Mitchell

Getting that body ready for Carnival is not about walking the Savannah every day for a few punishing weeks or going on a starvation diet starting January second. It’s about committing to a fitness routine that will increase your stamina while toning your muscles and trimming your waistline … it’s all about starting at least three months before the Carnival season!

Remember that fêtes keep you dancing until the wee hours of the morning, and masqueraders following the big truck have been known to cover ten miles and more in a single day. Costumes are very revealing and once you’ve paid your deposit you’re committed to that exact style and size. If you want to make the most of the Carnival season you’re probably among the many who want to lose weight and tone up, but you should also think about increasing your stamina on the road. Simply cutting down on calories isn’t the solution.

There are lots of activities that you can do to burn calories, increase muscle tone, and improve stamina. Cycling, running, swimming are three popular sports that quickly come to mind. However, throwing an aerobics class into the mix is a real winner when it comes to getting Carnivalready An aerobics class not only gives you a great cardio workout (think: burning lots of calories and increasing your endurance), it is excellent for balanced, overall muscletoning. Moreover, many aerobics movements actually mimic all of that jumping up you’ll be doing at fêtes, and in your band come Carnival Monday and Tuesday. Adding aerobics into your fitness routine will help give you staying power until las’ lap.

One of my favourite pre- Carnival aerobics movements is a simple combo routine in which we jump straight up and down for several minutes. We do this in sets and as part of a combination set of movement. In other words, we repeat it several times and it really works you. Don’t believe me? Try it at home and feel your heart pump and your thighs burn.

Of course, any abdominal work is compulsory when you think about clingy fete outfits and skimpy bikini costumes, so imagine the benefit of having a bossy instructor hover while you do your crunches. No wimping out! Another preCarnival favourite of mine is a combo move that involves a variety of dance steps, arm movements, and in-place jogging. It’s fun, it keeps you thinking, you sweat a ton, and although you don’t get very far jogging in place, that forward propelling motion will have you well-prepared for chipping down the road.

So what’s a good recipe to work with?

Exercise three to five times a week, a minimum of 20 to 30 minutes, with aerobics occupying at least one – but preferably two – of those slots. You can even make aerobics your exclusive exercise by going to classes three to five times a week. I can name several fit, healthy, toned people who follow this exact routine, and they do it year-round. A few measly months will be easy (but of course I recommend a continuous exercise regime). This may sound like a demanding schedule at first blush, but the more you work out, the more fit you’ll be, and the better you’ll look in that costume. An important thing to keep in mind –whether you’re serious about losing weight or simply showing off your newly developed abs – calorie control must be part of your routine. Muscles don’t ripple when they are hidden beneath an extra layer of fat.

The term aerobic means "with oxygen."

Broadly defined, aerobics classes get your heart pumping and well oxygenated and they incorporate a series of disciplines such as flexibility, strength (upper, lower, and core), endurance, balance, and coordination. A class typically lasts about an hour, with the final 15 to 20 minutes often devoted to a floor routine involving abdominal work or using strengthening tools such as weights. However, class length and routine are both determined by individual aerobics instructors.

Types of aerobics classes run the gamut from Funk Aerobics to Tae Bo ( an aerobics version of kick-boxing) and vary in the kinds of music you’re exercising to as well as the exercise techniques emphasised. There is even a striptease aerobics video sold on the Internet that incorporates some bottom- spanking. Be sure to research what’s available in your area and what body parts each class targets before deciding which one is right for you. Other factors are location and schedule, not to mention which classes your exercise pals are enrolled in. So take your time choosing your class.

No matter what class you choose, even if it’s Punk Rock Aerobics (yes, this really exists) you can’t go wrong by going aerobic. A 130-pound woman can expect to burn 245 calories after a 40-minute session of light aerobics. My calculation is meant to assess only the cardio section of a 60-minute class. It’s also important to note that by increasing the intensity of the workout to medium or heavy, and lengthening the amount of time you spend during the cardio, you will help increase your caloric burn as well as your fitness level. For example, 40 minutes doing moderate aerobics burns about 315 calories while the same duration in a heavy class will reward you with about 350 expended calories. Your weight is also a determining factor in assessing calories burned. Fo r more information about estimating calories and exercise, you can do a Google Web search on “exercise calories”.

Starting an aerobics routine for the first time can take some getting used to. You’re exercising in a studio and possibly in a class that seems to be packed with professional aerobics buffs who have the steps and instructor ’s instructions down pat. The pace can initially even seem overwhelming. However, the truth is that you can catch on to the moves fast, and you can dial into an intensity level that’s just right for you. I promise if you keep at it, your fitness will increase over time and so will the intensity level that you can handle. That said, it’s best not to frustrate yourself from the beginning by paying too much attention to your classmate’s coordinated outfit or by starting at a level that’s too aggressive, thus burning out after the first class.

There is also the option of working out privately if the group scene is intimidating. You can watch early morning exercise cable shows or rent a DVD to follow in front of the television, on your own schedule. The television option is also handy for folks whose work, school, or parenting routine doesn’t allow for time, or cost, of a gym membership. When you’re ready you can make the move to your local gym.

One positive thing to keep in mind with group classes, and why I prefer working out at a gym vs. at home, is the camaraderie. Working out in a group can help push you in ways that you won’t achieve on your own, and I personally do better when an instructor is breathing down my neck. Also, fellow classmates, who often are, or will become, your friends, help encourage you on days when you’d rather be home eating ice cream and watching MTV.

The good news is aerobics is loads of fun and there is a wide variety of choices when it comes to selecting a class that’s right for you. And yes, aerobics classes are most popular among women but a lot of men enjoy and benefit from this exercise too.