Most workout clothing is made from LYCRA® or a blend of cotton, elastane, polyester, spandex and nylon in varying percentages. These fibres give the fabric stretch, flexibility and “memory” – the ability to return to its original shape after stretching.
The best pants I’ve found currently on the market are from the Lululemon range. They’re expensive but they last and last and keep their appearance for years if you care for them correctly. Unlike cheaper workout pants, the fabric doesn’t “pill”. www.lululemon.com/sydney
Lorna Jane stores have a dazzling range of great tops in lots of fresh colours. Again, LJ’s gear is not cheap but the quality and variety are good. www.lornajane.com.au
The in-store experience at both these establishments is exemplary. They clearly train their staff well.
Taking care of your gear
You pay a good deal for your workout gear, so you want to keep it looking good for years. Here’s how:
• Hand wash (unless your washing machine has a delicate cycle) in cold to lukewarm water, straight after wearing. Don’t leave it sitting in the hamper for days!
• Use a wool mix-style detergent. You don’t need much – lots of suds are unnecessary.
• Do not use fabric softener on aerobic wear, as this coats the fabric and reduces the moisture wicking and quick-dry capabilities. If you accidently use it, don’t worry, as after a few more washes, the coating from the softener will wash off.
• Dry away from the sun. Ultra violet rays damage these fabrics so although they’ll take longer to dry (particularly in winter), always dry either inside, or outside in the shade.
• If, in time, your black gear begins to lose its blackness, try this: soak for a couple of hours in water with a little white vinegar added, then rinse in clean water. This will remove any soap or detergent build-up in the fabric.
• Save your “good” aerobic gear for class only. If you wear it as casual clothing, chances are you’ll wear out the derrière section from sitting or driving. You might not notice, but others will.
We’ve all been behind someone in class wearing pants so thin in the “seat” that it’s hard to know where to look during the squats!
Here’s every session we’ve danced in Australia! How many have you done?
No. Term Year Session Name
163 Term 4 2021 Celebrate Blessings (Delayed due to COVID-19)
162 Term 2 2021 Get Up & Dance
161 Term 1 2021 Dreams
160 Term 4 2020 Never Too Late
159 Term 3 2020 Smile
159 Term 2 2020 (Pushed to term 3 due to COVID-19)
158 Term 1 2020 Dance Like There’s Heaven On Earth
157 Term 4 2019 Island Time
156 Term 3 2019 What A Feeling!
155 Term 2 2019 Celebrate Fun
154 Term 1 2019 Joy Love Dance
153 Term 4 2018 Summer Breeze
152 Term 3 2018 Shape Of The Heart
151 Term 2 2018 Generation Dance
150 Term 1 2018 Illuminate
149 Term 4 2017 Time Out
148 Term 3 2017 Dance More
147 Term 2 2017 Decades of Dancing
146 Term 1 2017 Looking Up
145 Term 4 2016 Blue Skies
144 Term 3 2016 Carpe Diem
143 Term 2 2016 Love
142 Term 1 2016 Rock
141 Term 4 2015 Sweet Summer
140 Term 3 2015 Good Times
139 Term 2 2015 Live It Up
138 Term 1 2015 It’s All About Dance
137 Term 4 2014 Happy
136 Term 3 2014 Dancing In The Rain
135 Term 2 2014 Unfurl Your Dreams
134 Term 1 2014 Live Love Laugh
133 Term 4 2013 Shine
132 Term 3 2013 Festival of Fitness
131 Term 2 2013 Girl’s Night Out
130 Term 1 2013 Star
129 Term 4 2012 Getaway
128 Term 3 2012 Feeling Good!
127 Term 2 2012 Hit The Lights
126 Term 1 2012 Rock On
125 Term 4 2011 Fireworks
124 Term 3 2011 Just Dance
123 Term 2 2011 Wings
122 Term 1 2011 Dynamite
121 Term 4 2010 Ship Shape at Jacki’s
120 Term 3 2010 Love Love Love
119 Term 2 2010 Enchanted
118 Term 1 2010 The Original
117 Term 4 2009 Summer’s Coming
116 Term 3 2009 All Things Bright and Beautiful
115 Term 2 2009 Celebrate Life
114 Term 1 2009 Superheros
113 Term 4 2008 A Summer Collection
112 Term 3 2008 Forever Young
111 Term 2 2008 Best Friends
110 Term 1 2008 Can’t Stop Dancing
109 Term 4 2007 IslandGirls
108 Term 3 2007 Starring Role
107 Term 2 2007 Strut Your Style
106 Term 1 2007 An Invitation to Dance
105 Term 4 2006 Spring 2006
104 Term 3 2006 Winter Workout 2006
103 Term 2 2006 Seasons of Love
102 Term 1 2006 Magic Moments
101 Term 4 2005 Spring Break
100 Term 3 2005 Back to the Island
099 Term 2 2005 From the Bottom of My Heart
098 Term 1 2005 Still Fired Up
097 Term 4 2004 Break Away
096 Term 3 2004 Wildflowers
095 Term 2 2004 A World of Good
094 Term 1 2004 Still Hooked on Dancin’
093 Term 4 2003 Barefootin’
092 Term 3 2003 Love Is a Wonderful Thing
091 Term 2 2003 I Got the Music in Me
090 Term 1 2003 Here Comes the Sun
089 Term 4 2002 Still Lookin’ Good
088 Term 3 2002 Rock & Roll Party at Jacki’s
087 Term 2 2002 Let Freedom Ring
086 Term 1 2002 Reach for the Stars
085 Term 4 2001 Spring Fling
084 Term 3 2001 Sweet Summer
083 Term 2 2001 Jacki’s Dance Mix
082 Term 1 2001 Dance Party
081 Term 4 2000 Center Stage
080 Term 3 2000 Summer
079 Term 2 2000 Rhythm Divine
078 Term 1 2000 Serious Fun
077 Term 4 1999 Dance into the Millennium and Beyond
076 Term 3 1999 Summer Breeze
075 Term 2 1999 Hot Ticket
074 Term 1 1999 Jump Swing Rock ‘n Roll
073 Term 4 1998 Come Dance With Me
072 Term 3 1998 Living On Sunshine
071 Term 2 1998 Flying High
070 Term 1 1998 It’s Magic
069 Term 4 1997 Lighten Up
068 Term 3 1997 Love Travels
067 Term 2 1997 Do Good Anyway
066 Term 1 1997 Dance! Shout!
065 Term 4 1996 Earth Fire Water Air
064 Term 3 1996 Summer Games
063 Term 2 1996 Play
062 Term 1 1996 Pizza
061 Term 4 1995 Colors of the Wind
060 Term 3 1995 Hakuna Matata
059 Term 2 1995 Wildflowers
058 Term 1 1995 You Gotta Have Faith
057 Term 4 1994 Circle of Life
056 Term 3 1994 Summer of ’94
055 Term 2 1994 Above & Beyond
054 Term 1 1994 At the Movies
053 Term 4 1993 Moondance
052 Term 3 1993 Ragtop Day
051 Term 2 1993 New Horizons
050 Term 1 1993 Love & Luck
049 Term 4 1992 With Spirit
048 Term 3 1992 Fun & Games
047 Term 2 1992 Love Revolution
046 Term 1 1992 The Good Life
045 Term 4 1991 Going Dancing
044 Term 3 1991 Escapade
043 Term 2 1991 Anything Is Possible
042 Term 1 1991 Boogie & Beethoven
041 Term 4 1990 Make It Happen
040 Term 3 1990 Gypsy in My Soul
039 Term 2 1990 Rock Rolls On
038 Term 1 1990 Free To Be
037 Term 4 1989 Summer Lovers
036 Term 3 1989 You Should Be Dancing
035 Term 2 1989 Wild Again
034 Term 1 1989 What a Wonderful World
033 Term 4 1988 Endless Summer
032 Term 3 1988 Dare to Dance
031 Term 2 1988 Love Power
030 Term 1 1988 Shoot the Works
029 Term 4 1987 Summer Madness
028 Term 3 1987 On My Way
027 Term 2 1987 Come On Shout
026 Term 1 1987 Headed for the Future
025 Term 4 1986 Summer Camp
024 Term 3 1986 Command Performance
023 Term 2 1986 Rising Star
022 Term 1 1986 Turn Around the World
021 Term 4 1985 Here Comes Summer
020 Term 3 1985 The Show Must Go On
019 Term 2 1985 Reach Out
018 Term 1 1985 The Best of Times
017 Summer* 1984 Christmas of ‘84
016 Term 4 1984 Strive
015 Term 3 1984 Voice of the Heart
014 Term 2 1984 Fired Up
013 Term 1 1984 Hooked on Dancin’
012 Summer* 1983 Sailing
011 Session 4# 1983 Harmony
010 Session 3# 1983 Lookin’ Good
009 Session 2# 1983 High Spirits
008 Session 1# 1983 Hearts
007 Summer* 1982 Carnival of Love
006 Term 3 1982 One in a Million
005 Term 2 1982 A Chance to Dance
004 Term 1 1982 Camelot
003 Summer* 1981 Dreams
002 Term 3 1981 Rhapsody in Blue
001 Term 2 1981 Hallelujah
* For the first four years, some instructors taught a 6-week session during the summer school holidays.
# In 1984, the NSW school year changed from three terms to four terms. Jacki’s was a year ahead, presenting four sessions in 1983 across the schools’ three terms.
Female muscle diagram
Abductor muscle (ab-duhk-ter) A muscle which draws a limb away from the median plane of the body.
Abs or abdominals (ab-dom-uh-nl) The abdominal muscles are a group of 6 muscles that extend from various places on the ribs to various places on the pelvis. They provide movement and support to the trunk, often called the core. They also assist in the breathing process.
Adductor muscle (uh-duhk-ter) A muscle which brings a part of the anatomy closer to the median plane of the body.
Aerobic (ai-roh-bik) Requiring the presence of air or oxygen.
Bis or biceps (bahy-seps) A flexor muscle located in the front of the upper arm and assisting in bending the arm.
Core (kohr) – see abdominals – The six abdominal muscles are: transverse abdominal, two internal obliques, two external obliques and the rectus abdominis.
Cuffs or Rotators Cuffs (roh-ta-tor) A bandlike structure encircling and supporting the shoulder joint, formed by four muscles attached and merging with the joint capsule.
Glutes or gluteous maximus (gloo-te-us mak-suh-muhs) The broad, thick, outermost muscle of the buttocks, involved in the rotation and extension of the thigh. The largest muscle in the body.
Hams or hamstrings (ham-strings) Refers to one of the three posterior thigh muscles, or to the tendons that make up the borders of the space behind the knee.
Karvonen Method – The method of taking heartrates that factors in the resting heart rate to calculate a target heart rate using a range of 50-85%.
Lats or latissimus dorsi (luh-tis-uh-muhs dawr-sahy) A broad, flat muscle on each side of the midback, the action of which draws the arm backwards and downward and rotates the front of the arm toward the body.
Muscle (muhs-uhl) – A tissue composed of cells or fibers, the contraction of which produces movement in the body
Obliques (oh-bleek) The external oblique muscles of the abdomen functions to pull the chest downwards and compress the abdominal cavity. When the internal oblique contracts it compresses the organs of the abdomen, pushing them up into the diaphragm. Its contraction also rotates and side-bends the trunk by pulling the rib cage and midline towards the hip and lower back.
Pecs or pectorals (pek-ter-uhl) A thick, fan-shaped muscle, situated at the chest (anterior) of the body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female.
Quads or quadriceps (kwod-ruh-seps) A large muscle group that includes the four prevailing muscles in the front of the thigh, the action of which extends the leg or bends the hip joint.
Traps or trapezius (truh-pee-zee-uhs) A broad, flat muscle on each side of the upper and back part of the neck, shoulders and back, the action of which raises, or rotates, or draws back the shoulders, and pulls the head backwards or to one side.
Tris or triceps (trahy-seps) A muscle having three heads or points of origin, especially the muscle on the back of the arm, the action of which straightens the elbow.
Vertifirm™ (ver-ti-firm) – “vertical firmness” – Standing up floor exercises allowing you the benefit of working more than one muscle group at a time by adding upper body resistance training.
I’ve posted below the great story Mel sent to Head Office earlier this year. It’s a perfect opener for your posting place in Jacki’s Blog.
Leave a reply at the bottom of this page to tell us your story, or anything you want to share with other Jacki’s dancers. Don’t forget to tell us about your first class at “When Did You Join Jacki’s?”
I’m happy to say that I returned to Jacki’s Aerobic Dancing after an absence of 15 years; previously attending classes at Epping. I stopped dancing when I became newly married.
What inspired my return to Jacki’s Aerobic Dancing after such a long hiatus was seeing the movie, ‘Burlesque’. After viewing the cheesy chick flick, I realised that I loved to dance and had been away from doing something creative and active for too long. Who could have guessed that Christina Aguilera would be so inspiring!
I have since joined the Saturday morning group at East Ryde and have thoroughly enjoyed my reacquantaince with, not only the way dance and movement makes my body feel, but also some of the original attendees from the previous Epping class a very pleasant surprise!
After an absence of over a decade, it’s true that the songs are more Justin Timberlake and Taio Cruz than Rod Stewart or Bryan Adams and the instructors wear microphones to ensure that they are clearly amplified throughout the dances – all very modern!
However, what hasn’t changed is the buzz I get from mastering a new routine while using dance movement to sculpt and tone my body. I’ve thoroughly enjoyed my return to Jacki’s Aerobic Dancing and I’m sure that it will continue for many years to come.
Taking student heart rates (heart beats per minute) throughout class has always been an integral and a serious part of Jacki’s Aerobic Dancing. Tracking your heart rate
- enables you to monitor the level of your workout.
- ensures your instructor that you are working at a level that is effective and safe for you.
Most students find their pulse by placing the first two fingers of either hand on one of the two carotid arteries, located in the neck straight down from each eye. Alternatively, you may place your fingers on the pulse at your wrist, or your hand over your heart. Do not use your thumb, which has a faint pulse of its own.
Your instructor will tell you how to determine your resting heart rate at home and will use it and your predicted maximum heart rate (220 minus your age) to help you determine your working heart rate (WHR) zone.
In every class, you will take a
- pre-class heart rate at the beginning of class (6 seconds)
- working heart rate after each aerobic dance (6 seconds)
- recovery heart rate five minutes after the last aerobic dance (15 seconds).
The pre-class heart rate (6 seconds)
This count is taken during pre-class calf stretches. It establishes a base line for the hour’s activity. When the instructor calls “heart rates”, locate your pulse and start counting when she says “Start”. When she says “Stop” after six seconds, add a zero. Thus a count of 8 for 6 seconds becomes 80 for 60 seconds (one minute). Call out the 80 to the instructor when she asks.
The working heart rate (6 seconds)
Following the Body Sculpting Medley (during which the instructor faces the students), the Booster opens the aerobic portion of class. This first aerobic dance is called the Booster because is boosts you into your working heart rate zone. Your heart rate must stay in your WHR zone until the Cooldown for your workout to be of aerobic benefit that is, have a “training effect” on your cardiovascular system.
At the end of every aerobic dance, the instructor says, “Circle up for heart rates” and the students move immediately to walk quickly in an anti-clockwise circle and locate their pulse.
The instructor walks inside the circle but in the opposite direction – clockwise – as she counts six seconds. As soon as she says “Stop”, she continues walking quickly, listening for heart rates as she looks each student in the face.
If you have to slow your pace while counting, you should quicken it again as soon as the instructor says “Stop”. If you cannot walk and count at the same time, you should step outside the moving circle while counting and rejoin it as soon as the instructor says “Stop”.
You should continue to walk quickly anti-clockwise and only leave the circle after you have given the instructor your heart rate. The dance is finished now not when the music stops!
Now is the time to pick up your water bottle (not before, please), have a drink, and keep your legs moving until the next dance begins.
The recovery heart rate (15 seconds)
The recovery heart rate is taken during calf stretches following the Cooldown dance, approximately five minutes after the end of the last aerobic dance. It is taken for 15 seconds, and this time you do not add a zero. If your count is over 30 (120 beats per minute) you may be asked to remain after class for a second counting to ensure that your heart rate has returned to its normal level.
Some frequently asked questions:
Q. What is a “‘good” heart rate? This is unique to every student and depends on one’s age, resting heart rate and level of activity at the time of measurement. As you become more aerobically fit and your cardiovascular system becomes more efficient, your resting heart rate may lower, though this is not always the case.
Q. Why do we take heart rates after every aerobic dance? The answer to this is in the first paragraph of this article.
Q. Why do we have to walk in a circle? Because, with the instructor moving in the opposite direction, this is the quickest and most efficient way to accomplish the task, minimizing the “down” time between dances. Our goal is sustained movement in our working heart rate zone for the duration of the aerobic segment, that is, from the Booster to the Cooldown.
Q. Why do we have to walk quickly and immediately the music stops? So your heart rate will still be the same as when you were dancing (working) that’s what we want to measure. It drops off quickly when you slow your pace or stop moving. And again, because we want to minimize the time between dances.
Q. Why do we have to keep our legs moving between dances? As above to keep in our working heart rate zone and also to keep our blood circulating and not “pooling” in our feet.
Jacki Sorensen describes Aerobic Dancing as Serious fun. We’re serious about having fun, but also serious about the safety and effectiveness of everything we do. Monitoring heart rates is an important part of caring for our students, and showing them how to care for themselves.
In the floorwork segment of class, we work our abdominal muscles by curling up from a lying position in a variety of ways. Important points are:
|• Correct execution matters in these routines, so please watch your instructor and imitate her form. If she is facing your side of the room, you will need to turn your mat 90 degrees or more to see her. If this upsets your sense of left and right, choose a position on the other side of the room. (The instructor’s verbal cues always refer to the students’ left and right.)
• Support your head with your hands during curls but do not pull on your neck. We recommend using your fingertips to make a cage around your ears. Clasping your hands behind your head or neck is more likely to result in a sore neck.
• During curls (and some other moves when cued by your instructor), keep your lower back pressed to the floor. This protects against back strain and develops your lower abs.
• Keep your eyes on the ceiling during curls, with a space the size of an orange under your chin. This ensures that your neck stays in line with your spine and that your abdominals, not your arms, lift your head and shoulders.
|• Rest when you need to. Even if you can manage only one or two curls at first, you will gradually be able to do more as your abdominal muscles strengthen.
• Keep your head and shoulders lifted during routines that involve leg extensions like take-a-walk and leg pulleys. If you need a rest and want to lower your head, also stop moving your legs in order to avoid back strain.
• If curls are combined with leg extensions and you want less challenge, stop curling but keep your legs going with head and shoulders lifted. Alternatively, you may stop the leg movements and just do the curls.
• If you want a break during clam curls (curl combined with hip lift) you may stop either the curl or the hip lift, or both. In the clam curls, the legs are not extended horizontally so the potential for back strain is avoided.
If all the above seems too much to remember, don’t worry! Your instructor will guide you, so just heed her cues and copy her moves.
When did you first experience a Jacki’s Aerobic Dancing class?
Do you remember the name of your first session? Click here to see a list of all of them.
Who was your first instructor?
Why have you stayed with Jacki’s program?
Tell us your story.
I’ll go first to get the ball rolling …
In 1981 I read an article in the Sunday Telegraph about Jacki Sorensen and her
Aerobic Dancing program which had recently started up in Sydney.
I had been a dance student for ten years (ballet, jazz and tap) through my childhood
and adolescence, and although I’d attended traditional “aerobics” classes for fitness,
I had really missed the “dance” in my life.
I attended a class on the top floor of the old RSL building in George Street in the city.
The instructor was Wendi Eston (ex Australian ballet), and there were only six of us in
the class. I loved it and was thrilled to discover that there was a class running near where I lived at Drummoyne.
I joined up there where Holly Muggleston was the instructor and never
missed a class. Subsequently Holly suggested that I might want to consider instructing.
I did and my first class was in Balmain in September 1983 with four students!
That session was called Harmony.
Yes and no.
In the floorwork and the VertifirmTM segment immediately following it, proper execution of moves is important. This part of the class is designed to tone and strengthen specific muscles, but the intended body benefit is diminished or even lost if a move is done incorrectly. This is why your instructor will sometimes demonstrate a move’s correct form before or after class, and why during routines she cues reminders to position your limbs a certain way, etc. Continue reading In class, does form matter?
Walk into any gym and you’ll probably see the weights room filled with men doing bench presses, while the stretch classes are 99% female. This needs to be reversed, say Greg Stark, from Better Being Personal Training.
Fitness isn’t instantaneous, but you need to make a start. The biggest problem is finding something you can commit to with the discipline that gets results. Congratulations! You’ve already done that. By joining Jacki’s Aerobic Dancing, you’ve found, like thousands of others, that coming to class is a joy because Jacki’s program is FUN. That’s why some of you have been coming continuously since classes opened in Sydney in 1981. Continue reading How aerobic dancing benefits your fitness now!