dance aerobics
For a healthy you!
WHAT IS DANCE AEROBICS?
Here comes the easy method of maintaining a
perfect figure - dance aerobics! As the name
suggests, dance aerobics is an exercise that combines
the rhythmic steps of aerobics with graceful dance
movements.
OBJECTIVES
Define dance aerobics
Identify its types
Its benefits
Perform dance aerobics
Create own routine
FOUR TYPES OF DANCE AEROBICS
HIGH IMPACT
EXERCISES
Involves intense
jumping actions
designed to improve the
toning of the abdominal
area, calf, and also boost
the cardiovascular
system
LOW IMPACT EXERCISES
Involves less jumping but
more of footwork which are
coordinated with the
rhythmic beats of music
being played.
STEP AEROBICS
Distinguished from
other forms of aerobic
exercise by its use of
an elevated platform.
WATER AEROBICS
Also called
"waterobics" is the
performance of aerobic
exercise in shallow
water such as a
swimming pool.
H S S E N T I F M O L A M P C
E B D E A V U C V T O U J E L
A F C A R T E S I C R E X E O
L E A D V O I R E A N M O P W
T C I S U M E R T P F C A I I
H R X V L P C K P M U V P L M
H T D D A N C E V I N D E B P
L G P R K B K S W H E E T G A
I A I T B F C N E G T U S E C
U A G E C I F O Z I L M R E T
T S R I B C B A S H R I N M L
B R W O K M H R F V E M Q V O
M G R L P S C I B O R E T A W
V E V A R X T E I K C F N M L
WHY DO WE NEED DANCE
AEROBICS?
Keep excess pounds at bay
Increase stamina
Ward of viral diseases
Reduce your health risk
Manage chronic conditions
Strengthen your heart
Keep your arteries clear
Boost your mood
Stay active and independent as you grow old
LIVE LONGER!
WHAT WILL WE NEED?
1. Proper foot wear(shoes designed for dance aerobics is recommended)
2. Light weight and well ventilated clothing
3. Spacious area or room
4. Floor surface that provide cushion and stability
5. Motivating music(120-130 beats per min.)
6. Tape player
BEFORE YOU START REMEMBER TO..
Eatbreakfast
Wear proper clothing
Drink lots of water
And do some
STRETHCHING!
LET’S STRETCH!
Calf Stretch
Face a wall, standing about
2 feet away from it. Keeping
your heels flat and your
back straight, lean forward
slowly and press your hands
and forehead to the wall.
Hold the stretch for 20
seconds and then relax.
Repeat.
b. Hamstring Stretch
Lie down with your back
flat on the floor and both
knees bent. Bend your right
knee up to your chest and
grab your right thigh with
both hands behind your
knee. Hold the stretch for
20 seconds. Repeat the
stretch with your left leg.
c. Quad Stretch
Face a wall, standing about
1 foot away from it. Raise
your right leg behind you
and grab your foot with your
left hand. Gently pull your
heel up toward your buttock,
stretching the muscles in the
front of your right leg for 20
seconds. Repeat with left
leg.
LOW IMPACT EXERCISES
a. Head Turn
Turn head to right
(focus eyes); return to
center, turn head to left;
return to center (40
counts)
b. Triceps extension
Bend the arm at the
elbow and lower toward
the upperback. Return
to starting position.
Support the arm with
the opposite hand. Hold
near the tricep in front
of the chest. (40 counts)
c. Jog
run around the room
in clockwise direction
(2 minutes)
d. Squat
(arms only or free
weights)
Lower the buttocks
about 90 degrees. One
should sit backwards as
though trying to sit on
chair. Keep head and
eye forward.
e. Chest press
Press the arms
together infront of the
body. Return to
starting position.(20
counts)
f. Jog around the room in
counterclockwise
direction. (2 minutes)
HIGH IMPACT EXERCISES
From low to moderate
intensity movements, you
may increase the intensity.
Figure 1 - March/ walk
step for 2 minutes
figure 2 - Jog/ Run
for 3 minutes
Figure 3 - Slide for 32
counts
Right foot brushes floor,
momentarily loss of
contact with the floor as
left replaces right
Figure 4- Jumps for 32
counts
Take off on two feet and
land on two feet
momentarily or sustained
loss of contact with floor
COOL DOWN
This usually takes about 5
mins. Walk around the
room, hands arms on sides.
FINAL STRETCHING AND
RELAXATION
Lasts for 5 minutes. It improves or maintains
flexibility and helps prevent muscle soreness
BE CREATIVE!
Now that you know the basics of
dance aerobics, feel free to create your
own routine by combining two or
three of the basic steps. Have fun!