Aerobic bars have hit the health club circuit and are now catching the eye of the home exerciser. Ease into a squat, step forward for a lunge, or alternate an arm curl with these weighted bars, which can be convenient fitness tools. They are also a good workout partner for core strength training and serve as a balance support for stretching or calf work. Some DVDs integrate them into cardio routines, such as a modified step workout, but you will need instruction to utilize them in this way. Mini-bar versions are as short as 12 inches long and are often used for individual arm exercises, abdominal work and sometimes rehabilitation. The full-size versions run about 6 feet and cater to a variety of workouts, such as intervals. You can find short bars beginning at 2 lbs., and long bars in a variety of weight amounts starting usually at 4 lbs. Bars weighing 24 lbs. or more are designed for a person who is experienced with proper exercise techniques.
What to Look for
The aerobic bar offers a strength training alternative to loading and unloading plates from a weight bar. The bar is great for doing compound exercises that work more than one area of the body with each move. A steel core evenly distributes the weight beneath a smooth coating, usually rubber, foam or other cushioned material. More expensive, commercial brands come with built-in grips and 5-year warranties. End caps and sleeve labels should clearly convey the bar's weight by print and color coding.
When using these bars to improve strength, choose one that you can lift for 12 reps. The last couple of repetitions should seem harder. The more weight the higher the cost, of course, but you can find non-commercial pricing starting at around $20. Highly affordable and easy to store, these convenient exercise companions do require you to take some classes or purchase accompanying DVDs to learn proper form. For example, an instructor can remind you to place the bar carefully on the area of the upper shoulders instead of resting it on the neck itself during a squat. These tips are important to avoid stressing the spine.
Common Pitfalls
Squats with the aerobic bars positioned on the shoulders are popular for working the lower body; however, in 2008, Harvard Health Publications recommended anyone with osteoporosis or who had a sedentary lifestyle over time to consult a physician before performing this type of exercise.*
To incorporate a full range of movements into your home routine, you may need to purchase both a mini and a full size bar. Or perhaps you would prefer two full size bars in different weight amounts. Though you certainly don't have to order more than one to start, suppliers provide discounts if you purchase six or more at one time. If several of you want to work out together, consider ordering your aerobic bars together.
*"Exercises for Bone Health" by Harvard Health Publications, January 29, 2008. http://www.gather.com
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