When developing training programs, first of all, it is necessary to define goals, think over the focus and select the content of classes for cycles of various durations (year, half year, quarter, month, daily classes). As in any kind of motor activity, three main types of pedagogical tasks (educational, health-improving and educational) are solved in aerobics classes. The amount of funds (content and types of movements) used in specific classes to solve these problems depends on the main purpose of the classes and the contingent of those involved.

The activities of a coach (instructor) are characterized by two types of designing programs and conducting aerobics lessons - free (freestyle) and structural (choreographic).

In the free method, programs are constructed during the lesson, while the selection of exercises occurs spontaneously, improvisation is widely used in movements and combinations of the simplest steps that are repeated during a certain dance fragment. When using freestyle, the musical accompaniment, the content of the exercises and parts of the session, as well as the methods of teaching and conducting the exercises used in each subsequent session, may differ.

In the structural method, programs are designed in advance, using specially prepared musical phonograms and developed choreographic combinations, consisting of combinations of various aerobic steps, repeated in combination of exercises in a certain order, with a given frequency, number of movements and in strict accordance with the musical accompaniment. Such standardized programs are repeated during a certain cycle of classes, sufficient to solve specific problems.

When determining the advantages of one method of programming over another, experts disagree. Some coaches believe that the spontaneity of freestyle predetermines the choice of the simplest movements to practice, which leads to its monotony, monotony. But there is also another opinion about the advisability of using a free method of designing health programs and conducting aerobics classes. The element of surprise characteristic of freestyle is attractive to the physically fit. trained practitioners with a high level of coordination. And the introduction of a creative component with the use of improvisation on a given motor theme requires a high level of qualification, musical and motor training of the instructor.

And yet, classes based on a structured program can be more complex and effective for students of different target groups. The advantage of this approach is that after learning the exercises, the trainees more confidently perform dance combinations in various combinations. This option of conducting classes is attractive for many students, because. they get the opportunity to evaluate their achievements and improve their level of fitness.

The development and implementation of a structural program requires more in-depth preliminary training of the instructor, who must select music with a certain number of rhythmic beats per minute, record a soundtrack for the entire program without interruptions in the sound of music, select and distribute various exercises and compounds in the lesson, learn the program and be able to teach involved, manage the load in subsequent classes, etc.

Despite different approaches to programming, all experts recognize the need to take into account the physiological changes in the body of people that occur during the lesson. The generally accepted form of conducting aerobics classes traditionally includes three parts: preparatory, main and final. The duration of a standard class of classical aerobics is 60 minutes.

Preparatory part of classical aerobics class

In aerobics, the preparatory part is represented by a warm-up. The purpose of the warm-up is to prepare the musculoskeletal system and all body systems for the upcoming work. To achieve this goal, it is necessary to increase the body temperature and the rate of metabolic processes in the body. The criterion for the effectiveness of the warm-up is the appearance of the first drops of sweat. Accordingly, the duration of the warm-up will depend on the ambient temperature, and range from 6 minutes, in warm weather or a well-heated room, to 10 minutes.

The warm-up consists of three parts: introductory, aerobic and prestretch (prestretch).

The main task of the introductory part of the warm-up is moral preparing students for the upcoming load, abstracting from everyday problems and focusing on their own muscle sensations. The means of solving this problem of the introductory part of the lesson is to perform low-amplitude, isolated movements, performed at a slow pace, according to the "top-down" principle: head tilts to the sides, forward, circular movements in the shoulder joint, movements of the pelvis back and forth, heel lifts, etc.d. During the introductory part of the warm-up, fixation should occur: the correct position of the body and the setting of the legs.

After the introductory part, the aerobic part of the warm-up follows, which consists of the basic and simplest basic "steps" of classical aerobics. "Steps" are performed with increasing amplitude and emphasis on correct technique. At the same time, they can be combined into simple bundles or follow one after the other according to the principle of linear progression. The Grape Vine and Lunch steps are not used in the warm-up, as if the hamstrings are not stretched, performing a "step" on a straight leg can lead to injury. During the aerobic part of the warm-up, it is necessary to allow the body to get used to the movements similar to those that will be performed in the main part of the lesson. Поэтому, целесообразно включать в аэробную часть разминки движения, выполняемые по основным направлениям зала – из стороны в сторону, по диагоналям, вперед-назад, по квадрату и т.d.

If the aerobic part of the warm-up is intense enough, then the following processes occur in the body:

the heart rate increases;

the respiratory rate increases;

systolic and minute volume of blood increases;

blood flow is redistributed: blood drains from the internal organs and rushes to the muscles;

the activity of respiratory enzymes in the muscles is enhanced, i.e. повышается способность мышц потреблять кислороd.

All this contributes to an increase in the ability of the cardiorespiratory system to carry oxygen to the muscles, the transition to the aerobic mechanism of energy supply of the body during the warm-up process.

The final part of the warm-up is prestretch - preliminary stretching of the muscles that will be involved in the main part.

prestretch tasks:

Increase muscle extensibility and elasticity of synovial formations.

Increase mobility in the joints.

Strengthen the blood supply to the muscles.

means solutions to these problems are dynamic stretching exercises, mainly the muscles of the legs and lower back. Both full-range movements are used (for example, alternate bending of the legs in a leg-stance position wider than shoulders with an inclination and support of the hands on the floor), and springy movements performed in various joints from various starting positions.

The main part of the classical aerobics class

Traditionally, the main part of aerobics classes includes both aerobic and power segments, however, depending on the direction of the lesson, the sequence and duration of the segments that make up the main part of the lesson may be different.

In certain types of classes, which are predominantly aerobic in orientation, the power segment of the main part may either be completely absent or consist only of exercises to strengthen the abdominal muscles. This increases the duration of the aerobic segment.

In interval training, aerobic exercises are performed at intervals of 3-10 minutes between series of strength exercises. When conducting classes with beginners, as well as those with health problems, it is recommended to increase the proportion of strength exercises, primarily exercises performed in a lying position on the floor (in the stalls).

The duration of the main part of a standard one-hour session, which includes an aerobic segment, a hitch and a strength segment, or, as it is often called the calisthenic segment, is 40 minutes.

Aerobic segment of the main part of the lesson.

The duration of the aerobic segment is about 10 minutes.

In this part of the lesson, the following tasks are solved:

Increases the functionality of the body.

Coordination skills develop.

Changes in body composition in the direction of reducing the fat component of the mass.

The emotional state of those involved improves.

During the aerobic segment, the learning of "steps", ligaments, blocks and combinations, as well as repeated repetition of the learned movements - the run. It is necessary to adjust the load in such a way that heart rate indicators fluctuate within the target zone of moderate power: from (220 - age) * 0.6 * 1.15 to (220 - age) * 0.75 * 1.15.

A visual assessment of the optimal load is profuse sweating and moderate redness. skin integument in those involved. However, the only accurate criterion for the intensity of the load is the pulse.

Aerobic hitch.

The duration of the aerobic cool-down is about 10 minutes.

After numerous repetitions of the final combination, an aerobic hitch follows, consisting of two parts: cool down (cooldown) and poststretch (poststretch).

The main purpose of cool down is to lower the heart rate and restore breathing. A cool down can consist of the same "steps" and connections as an aerobic warm-up, with the only difference being that the amplitude of the "steps" decreases from the beginning to the end of the cool down. Then follows the transition to the march. On the march, breathing exercises are performed that help restore breathing, which are accompanied by full-amplitude movements of the hands.

Cool down is followed by poststretch. Its goal is to restore muscle length to its original length. Poststretch базируется на статической растяжке, которая может проводиться в тех же исходных положениях, что и prestretch, но каждая поза фиксируется и удерживается около 6 секунd.

Power segment of the main part (calisthenics).

In a standard hour-long session, calisthenics takes about 20 minutes, starts after stretching in a standing position and includes exercises for most of the muscle groups. Tasks of calisthenics:

Increase the level of development of strength endurance.

Improve strength conditions.

Form a muscular corset.

Correct the figure by targeted