Aerobic Dance

Are you fond of dancing? If yes, then why not use your hobby to your benefit. Aerobic dance helps in maintaining the all-round fitness and also turns out to be a delightful experience. You can also go for hip-hop form of dance, as it offers great cardio benefits and can be lots of fun, too.

Variations

• Low Impact


• High Impact


• Step

Low Impact Areobics

In this variation you need to perform aerobic movements in which at least one foot is kept in touch with ground all times.Low impact aerobics are ideal for special populations that includes seniors,pregnant women and overweight individuals.It helps to decrease the lower leg injuries associated with high impact variations.

During dancing arm and leg movements should be controlled as participant problems with the knee may occur due to the repetitive use of the flexed knee.So,be careful,and also using large movements in the upper body will also increase the intensity of the class.With low impact, more fit individuals may have difficulty achieving adequate intensity and, therefore, must use larger movements.

High Impact Areobics

In this variation or class of aerobic dancethere are moments when the body is moved through space and both feet lose contact with the ground.So jumping,hopping and moments similar to that are performed in this class.High Impact Aerobic provides great cardiovascular advantages along with good metabolic benefits (i.e., kilocalories utilized per minute of exercise).

During the exercises one should be careful becasue reports of injury incidence, particularly in the lower body has been high.High impact aerobics may be inappropriate for individuals with biomechanical or other factors that predispose them to injury in the lower leg and foot regions.

Step Aerobics

Process is simple,you only need to utilizing stepping up and down from a platform.Step aerobics offers a moderate to high intensity cardiovascular workout with low impact stresses.So intensity of the class can be individualized by changing the platform height and use of propupls.

Some of the instructions to be followed are when stepping up, do not allow any part of the foot to hang over the edge and when stepping down,step close to the platform and do not bounce or step on the balls of the feet.Be careful! to avoid injuries make sure to step with the heel first when stepping up and down.Moreover do not pound the feet on and off the platform, do not constantly focus on the platform or drop the head too far forward while stepping and do not step down with the back toward the platform.Remember to maintain good posture with abdominals tucked in, back straight.


Equipment Needed:

1. Proper foot wear (shoes designed for aerobic dance are recommended)


2. light weight, well ventilated clothing


3. Spacious area or room


4. Floor surface that provides cushion and stability


5. Motivating music


6. tape player


7. music 120-135 beats per minute


8. exercise video tape if at home, or various aerobic shows on TV