Aerobic Dance & Zumba
and jogging are heart stimulators.
INTRODUCTION OF AEROBICS
Aerobic means “with oxygen”. Aerobic is a
rhythmic exercise which is meant to make
people stronger and fitter and give them
reserves of energy. Aerobics is even better
because as physical regimen, it can be done
with music. It helps burn calories and tones
the body.
Aerobic requires a few accessories. Music, a
good pair of sneakers and non-building
clothing which are made from absorbent
materials. In practicing Aerobics, one has to
know the exercise target zone.
WHICH EXERCISES ARE AEROBIC?
It is any activity that makes a person breathe
hard for at least 15 minutes.
❖Jogging
❖Jumping rope
❖Long distance
❖Baseball
❖Volleyball
❖Tennis
NATURE AND PURPOSE OF
AEROBICS
Aerobic refers to varied activities and
exercises that stimulates heart and lung
function good enough to produce and
maintain cardiovascular endurance and
efficiency. Some activities like running,
swimming, cycling, rope skipping, dancing
AEROBIC EXERCISE
Aerobic exercise is any physical activity that
makes you sweat, causes you to breathe
harder, and gets your heart breathing faster
than at rest. It strengthens your heart and
lungs and trains your cardiovascular system
to manage and deliver oxygen more quickly
and efficient throughout your body.
KEY TERMS
Cardiovascular system is made up of your
heart and blood vessels e.g., arteries, veins,
and capillaries that transports blood
throughout the body.
Aerobic refers to how your body uses
oxygen to sufficiently meet energy demands
during exercise.
PHASES OF AEROBIC EXERCISES
• A. Limbering exercises – stretching
movements are performed to develop
flexibility of the body.
• B. Warm-up Exercises – prepare the
different parts of the body for more
complicated movements.
• C. Aerobic Dancing Routine – the
aerobic proper, a continues movement that
will last for about 30 minutes, which will
strengthen the heart and blood vessels.
• D. Cool Down – it is the last of the
workout wherein slow movement exercises
are performed within 5 minutes to relax the •Jogging
tired muscles gradually.
EXAMPLE OF AEROBIC ACTIVITIES
LOW IMPACT AEROBIC EXERCISE
A. Aerobic Dance
•Walking
B. Zumba
•Stationary bicycling
C. Running
•Step touch – step touch, close
D. Walking
•Lunge – place right foot forward, bend right
E. Hiking
knee
F. Jogging
•Grapevine – side, back, side, close
G. Swimming
HIGH IMPACT AEROBIC
H. Cycling
•Running
I. Rope Skipping
•Jumping
J. Star Climbing
•Treadmill

HISTORY

Aerobic dancing has been a popular leisure activity in America when Dr. Kenneth Cooper
published “Aerobics” in 1968. It was fun moving to music with partner or group of people.
Aerobic dancing has evolved generations after generations, today, aerobic dancing has blend of
hip hop steps, new steps, cardio funk, and other steps that the generation has become fond of.
AEROBIC DANCING

Aerobic dancing is an easy, pleasurable form of exercise and for cardiovascular benefits. It
relieves tension and develops creative self-expression, thus giving the person the feeling of
looking good. It helps develop grace and poise and when done properly, may help slow down
aging. AEROBIC DANCE Aerobic dance is fan way to get fit. It combines fat-burning aerobic
movements, muscle-building exercises, and stretching into routines that are performed to music.
Many dance forms are used, including disco, jazz, and ballet.

BENEFITS OF AEROBIC DANCE

1. Improve the condition of the respiratory and circulatory system.

2. Improve strong joints, firmer muscles, postural alignment, a decrease in body fat and better.

3. Improve physical health and appearance, self-esteem and self-confidence.

4. Impacts the body system in ways that alleviate depression.

5. Develop coordination, balance and memory

PULSE TAKING

During the aerobic activity, the pulse is taken after every dance piece to find out if the desired
heart rate is reached and maintained for about 12 to 28 minutes.
❖6 seconds (x10) or ❖10 seconds (x6)

Guidelines in AEROBIC DANCING

1. Use a comfortable outfit like t-shirt and short or leotards and tights. These allow free body
movements. As aerobics dance has many movements, the use of shoes with thick soles are
recommended.

2. Workouts should be done a dance floor. It is advisable to use a wooden floor that a cemented
area, unless it is thickly padded.

3. Pulse taking should be done before, during, and after dancing. A low pulse rate means a good
functioning heart. If after five minutes after cool down exercises, the rate is still 120 or over,
this means that the heart was overworked.

4. One should exercise within tolerance and one’s own pace. This depends on the person. If
dizziness, nausea, or chest pain occurs, the person must stop exercising and consult a physician.

5. Have an empty bladder when exercising and do not take a heavy meal. Drink water when
thirsty but never the liquor.

6. Do not exercise close to an airconditioned unit as it evaporate the sweat too fats.

7. Choose musical accompaniment that start with slow movements working toward faster tempo
movement. Use slow tempo for cool down activities.

ZUMBA

❖Zumba fitness described this program as “an exhilarating, effective, easy to follow,
Latininspired calories-burning dance fitness-party” “McManam, 2014)

❖Zumba is now the language of people who love to dance for cardiovascular workout.

HISTORY OF ZUMBA

Albert Perez, an aerobic instructor in Cali, Columbia, pioneered the fitness dance Zumba. He
accidentally created the dance-fitness craze when he forgot the aerobic music for his class and
quickly improvised some of the available music from his collection; salsa and meringue. He
never thought that his mistake will create a significant impact on students and to the people
influenced by his music and moves.