Updated: 02/21/2014 11:29 AM Created: 02/21/2014 6:11 AM WHEC.com

We got an early start this morning on News10NBC Today! All week long we've been asking you where the best fitness club is and Bounce Aerobics at Marketplace Mall in Henrietta won with nearly 50-percent of the vote!

From zumba to turbokick to boxing, it's all group fitness classes at bounce aerobics and it's a family affair. Two sisters and their mother started bounce aerobics in 2009.

Christine Pilaroscia said, What makes us different is that first of all, we the owners are the ones teaching most of the classes and we are also right at the front desk welcoming people when they come in so they actually know us. Our members feel like they're part of our family.

And they know how to have a good time! Our own Nikki Rudd gave boxing and zumba a try.

If you want to too, your first class is always free.

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Bounce Aerobics wins Rochester Rocs!

You're psyching yourself up for a morning run. Or about to climb on the elliptical for a high-energy workout. Or warming up before a weightlifting session.

What's the first thing you reach for?

Your earbuds, naturally.

Studies have shown that listening to music that fits the cadence of what you're doing - running, cycling, aerobics - makes you work harder.

"The metronome aspect, the synchronisation of movement to music, is the most important," says Carl Foster, director of the Human Performance Laboratory at the University of Wisconsin at Lacrosse.

The idea of synchronisng movement to a beat is nothing new, he points out: in Roman galleys, the drumbeat drove the pace of the rowers. "But there is also the distraction and arousal that music brings," Foster says. They both matter, but it's unclear how much. "There's definitely more buried in music that affects us. But we don't know exactly how to tease it out."

HOW DO YOU PICK THE 'RIGHT' MUSIC?

If you want to make a workout mix based on tempo - or BPM, for beats per minute - various Web sites, including http://www.songbpm.com, can help you determine the tempo of your favourite music to see whether it fits your intended activity. Or you can go to sites such as http://www.motiontraxx.com that offer playlists at a certain BPM for running and cycling as well as other activities. Other sites include http://www.workoutmusic.com and http://www.powermusic.com.

"Music is positive energy," says Deekron "the Fitness DJ" Krikorian, who produces fitness playlists for MotionTraxx. "So when I put together playlists, I look for intensity, positive feeling and cohesiveness."

If he finds a song that feels right in terms of mood and intensity but has the wrong tempo, he might manipulate the BPM to fit the type of exercise intended.

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The science behind workout music

Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process.[1] Aerobic literally means "living in air",[2] and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.[3] Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.[1]

When practiced in this way, examples of cardiovascular/aerobic exercise are medium to long distance running/jogging, swimming, cycling, and walking, according to the first extensive research on aerobic exercise, conducted in the 1960s on over 5,000 U.S. Air Force personnel by Dr. Kenneth H. Cooper.[4][5]

Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and short-distance running are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle.

In most conditions, anaerobic exercise is accompanied by aerobic exercises because the less efficient anaerobic metabolism must supplement the aerobic system due to energy demands that exceed the aerobic system's capacity. What is generally called aerobic exercise might be better termed "solely aerobic", because it is designed to be low-intensity enough not to generate lactate via pyruvate fermentation, so that all carbohydrate is aerobically turned into energy.

Initially during increased exertion, muscle glycogen is broken down to produce glucose, which undergoes glycolysis producing pyruvate which then reacts with oxygen (Krebs cycle) to produce carbon dioxide and water and releases energy. If there is a shortage of oxygen (anaerobic exercise, explosive movements), carbohydrate is consumed more rapidly because the pyruvate ferments into lactate. If the intensity of the exercise exceeds the rate with which the cardiovascular system can supply muscles with oxygen, it results in buildup of lactate and quickly makes it impossible to continue the exercise. Unpleasant effects of lactate buildup initially include the burning sensation in the muscles, and may eventually include nausea and even vomiting if the exercise is continued without allowing lactate to clear from the bloodstream.

As glycogen levels in the muscle begin to fall, glucose is released into the bloodstream by the liver, and fat metabolism is increased so that it can fuel the aerobic pathways. Aerobic exercise may be fueled by glycogen reserves, fat reserves, or a combination of both, depending on the intensity. Prolonged moderate-level aerobic exercise at 65% VO2 max (the heart rate of 150 bpm for a 30-year-old human) results in the maximum contribution of fat to the total energy expenditure. At this level, fat may contribute 40% to 60% of total, depending on the duration of the exercise. Vigorous exercise above 75% VO2max (160 bpm) primarily burns glycogen.[6][7]

Major muscles in a rested, untrained human typically contain enough energy for about 2 hours of vigorous exercise. Exhaustion of glycogen is a major cause of what marathon runners call "hitting the wall". Training, lower intensity levels, and carbohydrate loading may allow postponement of the onset of exhaustion beyond 4 hours.[7]

Aerobic exercise comprises innumerable forms. In general, it is performed at a moderate level of intensity over a relatively long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion, is generally considered aerobic activity, while golf or two person team tennis, with brief bursts of activity punctuated by more frequent breaks, may not be predominantly aerobic. Some sports are thus inherently "aerobic", while other aerobic exercises, such as fartlek training or aerobic dance classes, are designed specifically to improve aerobic capacity and fitness. It is most common for aerobic exercises to involve the leg muscles, primarily or exclusively. There are some exceptions. For example, rowing to distances of 2,000m or more is an aerobic sport that exercises several major muscle groups, including those of the legs, abdominals, chest, and arms. Common kettlebell exercises combine aerobic and anaerobic aspects.

Among the recognized benefits of doing regular aerobic exercise are:

As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities (such as jogging or using a skipping rope) can stimulate bone growth, as well as reduce the risk of osteoporosis for both men and women.

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aerobics: Definition from Answers.com