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Hi/Lo is a class that has a combination of both high and low impact moves. This class type was born in the early 1990’s when high impact classes were losing popularity with fitness enthusiasts and low impact was seen as being an ‘easy’ option class, thus the combination class was born. This catered for both client groups, as the choreography could easily be modified to increase or decrease impact.
Hi/Lo classes always start with a low impact warm up which lasts for approximately 8 to 10 minutes. This is an important phase of the class because it:
- Increases heart rate.
- Increases core temperature:
- increase in lactate dispersal and metabolism
- increase in blood flow to muscles
- increase in rate of oxygen exchange between blood and muscles
- increase in muscle elasticity and flexibility of tendons and ligaments
- Increases muscle and joint range of movement. This can be accomplished by combining movement rehearsal, and limbering. A proper warm up should prepared the body for vigorous exercise and may reduce the risk of injury.
- Increases speed of nerve impulses
After the warm up is completed, the cardiovascular section begins. This is often marked by a gradual increase in music tempo. Music for a hi/lo class usually starts between 138 and 140 beats per minute and can increase gradually during the class to up to 160 beats per minute. This would also be dependant on the participant ability as well as the level of complexity of the choreography. It is important to note that low impact moves can be performed at any tempo, whereas, high impact moves can be difficult to perform at slow speeds – anything less than 145 beats per minute. This is because to perform the ‘bounce’ in higher impact moves, the music needs to be quick enough to ensure that the impact on each leg is not excessive. At slower speeds, running and jumping has more impact and can feel very uncomfortable.
Choreography in hi/lo classes vary greatly. From simple repetitive movements to creative and complex choreography. This is all dependant on three things: Participant skill level, Participant fitness level and finally instructor teaching skill. They are all relevant and as important as each other. A well instructed class will include:
- Enough repetition of each move and segment to ensure that a workout is achieved, but boredom has not set in
- Modifications for high impact moves and
- Modifications for challenging moves
Muscle conditioning exercises, for example abdominal curls, maybe included, but this is not a general rule for all hi/lo classes. It has become popular to not have any muscle conditioning exercises in a hi/lo class, and this has happened due to the number of ‘abdominal and muscle conditioning’ classes on most gym time tables.
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