Brought to you by the Department
of Kinesiology and Health at Georgia
State University.
Aerobic Dance
Equipment Needed:
-
proper foot wear (shoes designed for aerobic dance are recommended)
-
light weight, well ventilated clothing
-
spacious area or room
-
floor surface that provides cushion and stability
-
motivating music
-
tape player
-
music 120-135 beats per minute
-
exercise video tape if at home, or various aerobic shows on TV
Variations:
Muscle Groups:
-
predominately lower body muscles
-
upper body muscle groups used predominately to gain added aerobic intensity
Low-Impact Aerobics
Definition:
-
aerobic movements (those movements involving large muscle groups used in
continuous rhythmic activity) in which at least one foot contacts the ground
at all times
-
evolved to decrease the lower leg overuse injuries associated with high-impact
classes
-
ideal for special populations, such as seniors, pregnant women and overweight
individuals
Guidelines:
-
arm and leg movements should be controlled as participant problems with
the knee may occur due to the repetitive use of the flexed knee
-
with low impact, more fit individuals may have difficulty achieving adequate
intensity and, therefore, must use larger movements
-
Using large movements in the upper body will also increase the intensity
of the class
High-Impact Aerobics
Definition:
-
aerobic dance in which there are moments when the body is moved through
space and both feet lose contact with the ground
-
high impact aerobics utilizes aerobic movements such as jumping and hopping
-
provides great cardiovascular advantages along with good metabolic benefits
(i.e., kilocalories utilized per minute of exercise)
Guidelines:
-
high impact aerobics has a high reported injury incidence, particularly
in the lower body
-
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
-
the low impact variation should be shown during class
Step Aerobics
Definition:
-
step aerobics utilizes stepping up and down from a platform
-
step aerobics can offer a moderate- to high-intensity cardiovascular workout
with low impact stresses
-
intensity of the class can be individualized by changing the platform height
and use of propuplsion
Guidelines:
-
when stepping up, do not allow any part of the foot to hang over the edge
-
when stepping down, step close to the platform and do not bounce or step
on the balls of the feet
-
make sure to step with the heel first when stepping up and down
-
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
-
do not step down with the back toward the platform
-
maintain good posture with abdominals tucked in, back straight,
Resources:
Go to The Exercise and Physical Fitness Home Page
The
Exercise and Physical Fitness Web Page is an ongoing project by graduate
students in the Master of Science program in Exercise Science in the Department
of Kinesiology and Health at Georgia State University. This project was
created by J. Andrew Doyle, PhD, and was last modified on: October
10, 1997.
