Programs typically run three to four times a week. The benefits of aerobics include increased cardiopulmonary efficiency, strengthened heart and lungs, improved circulation, lowered cholesterol levels, and stress and anxiety reduction. But it is a strenuous form of exercise, and thorough preparation, wise choice of routines, proper equipment, and consideration of floor surfaces are essential to avoid injury. It's a good idea to see a doctor of podiatric medicine specializing in sports medicine before beginning an aerobics regimen. The podiatrist will perform a biomechanical or gait analysis to assess your risk of injury.
Proper shoes are crucial to successful, injury-free aerobics.
Shoes should provide sufficient cushioning and shock absorption to compensate for pressure on the foot many times greater than found in walking. They must also have good medial-lateral stability. Impact forces from aerobics can reach up to six times the force of gravity, which is transmitted to each of the 26 bones in the foot. Make sure shoes have a toe box that is high enough to prevent irritation of toes and nails. Running shoes, perhaps the most popular athletic shoes, lack the necessary lateral stability and lift the heel too high to be considered proper for aerobics.