AEROBIC DANCE &

EXERCISE FOR HEALTH

AND FITNESS
WHAT IS AEROBIC DANCE?

• aerobic dance is a particular type of workout style

performed in a group exercise setting.
ADVANTAGE OF AEROBIC DANCE

• Increases stamina
• Weight loss
• Increases Respiratiom efficiency
• Reduce Stress and Anxiety
• Strengthen tone muscles
 WHAT IS AEROBIC EXERCISE?

• Aerobic exercise (also known as endurance activities,[1]

 cardio or cardio-respiratory exercise) is form of physical exercise that
combines rhythmic aerobic exercise with stretching and strength training
routines with the goal of improving all elements of fitness. "Aerobic" is
defined as "relating to, involving, or requiring free oxygen
NICOLE BELKIN MD-

• chief of orthopedic surgery and rehabilitation and

regenerative medicine at the NewYork-
Presbyterian Hudson Valley Hospital in Cortlandt
Manor, New York.
• “Aerobic Exercises Boosts Heart Health and Your Entire
Cardiovascular System
EDUARDO SANCHES, MD -CHIEF MEDICAL OFFICER FOR
PREVENTION AT THE AMERICAN HEART ASSOCIATION.

• The heart is a muscle that benefits from a workout

just like any other muscle in the body. Aerobic
exercise, which includes activities like brisk
walking, running, swimming, and biking, conditions
the heart to pump blood more efficiently to the
whole body,”
MICHAEL HONESCO

• an assistant professor of internal and sports

medicine at the Ohio State University Wexner
Medical Center in Columbus.
• “oxygen is heavily involved in the cellular reactions
that provide the body with the energy necessary to
perform aerobics exercise”
 BENEFITS OF AEROBIC EXERCISE

• Promotes strong and healthy bones

• Control stress/Anxiety
• Natural way of losing weight
• Protection from heart desease
• Promotes better and more effective sleep
 HISTORY OF AEROBIC DANCE & EXERCISE

• Developed by Kenneth H. Cooper.

• popularized in his books Aerobics (1968) and The Aerobics
Way (1977).
• Aerobic exercises mentioned in book included cycling,
swimming, walking and running.
• Objective of aerobic exeercises is for cardio-respiratory endurance.
• Cooper considered the “ father of aerobics”
• Simple language Aerobics means “air” by “air” means oxygen.
HIGH IMPACT VS LOW IMPACT EXERCISES

• Low Impact Exercise- These movements apply less force to your joints and
are generally more gentle on your body.
Example of Low Impact exercise
• Swimming
• Cycling
• Yoga
• Rowing
 HIGH IMPACT EXERCISE

• are movements that put a high level of impact on your joints. High-impact exercises tend to involve a
lot of jumping and jolting movements, which often involve both of your feet coming off the ground at
the same time.
Example of High Impact exercise:
• Running

• Jumping jacks
• Basketball
• Gymnastics
LOCOMOTOR MOVEMENTS

1. Walking – Underrated form of aerobic exercise.

Simple, free and one of the easiest ways to get more active, lose weight and become
healthier.
Walk briskly forward (8 cts) Backward (8cts)
2. Jogging Variations –  is a form of trotting or running at a slow or leisurely
pace. Jogging and running are two activities that are groeing in United States.
PARTS OF JOGGING VARIATIONS

• 1. Jog in place, hands moving right and left like a car wiper.
2. JOG IN ANY DIRECTION WITH ARMS MOVING
UP AND DOWN
3. JOG IN ANY DIRECTION SHAKINGS HANDS IN
ANY LEVEL
3. JUMPING VARIATIONS- JUMP TRAINING, ALSO KNOWN AS
PLYOMETRIC TRAINING, IS AN EFFECTIVE WAY TO BUILD
EXPLOSIVE POWER, STABILITY AND COORDINATION.

• 1. Jump side to side with arms clasped overhead.

2. JUMP FORWARD, BACKWARD, SIDEWARD,
RIGHT & LEFT
3. JUMPING JACKS WITH HANDS CLAPPING
OVERHEAD
 HOPPING VARIATIONS - IS A SPRINGING ACTION THAT INVOLVES TAKING OFF
FROM ONE FOOT AND LANDING ON THAT SAME FOOT. IT INVOLVES DYNAMIC
BALANCE, WITH THE NON-HOPPING SIDE ADDING COUNTERBALANCE AND
FORCE TO ASSIST WITH THE CONTINUOUS FORWARDS AND UPWARDS
MOVEMENT.

• 1. Hop on foot 4 times with left knees stretching forward and bending backward on
each count. Hand on waist.
2. HOP ON ONE FOOT IN 3 TIMES
STEP RIGHT FOOT THEN HOP ON THE SAME FOOT AS
RIGHT HAND TOUCHES THE EXTENDED LEFT EG IN
FRONT.
AXIAL MOVEMENTS - REFERS TO AN ELEMENT OF DANCE IN
WHICH DANCERS STAY ANCHORED TO ONE PLACE BY A SINGLE
BODY PART WHILE USING AVAILABLE SPACE IN ANY DIRECTION.

1. Arm Circling - non-weighted exercise targeting the shoulders. It involves

extending your arms to the sides and drawing small circles in the air with your
hands
SCISSORS – CROSS EXTENDED ARMS IN FRONT,
DO THE MOVING ARMS GRADUALLY UPWARD.
ARM THRUSTING ( CLOSED FIST) – THRUST RIGHT &
LEFT RMS ALTERNATELY FORWARD AND SIDEWQRD.
HAND PUSH- PUSH HANDS ALTERNATELY
FORWARD IN FRONT. PUSH HANDS ALTERNATELY
UPWARD, FINGERS POINTING BACKWARD. PUSH
HANDS ALTERNATELY DOWNWARD IN FRONT
ELBOW JERK- WITH BOTH RMS BENT ON CHEST, PUSH
RIGHT ELBOW SIDEWARD RIGHT/LEFT TWICE.
ELBOW HIP TOUCH- PUSH RIGHT HIP TO THE
RIGHT ELBOW TOUCHING HIP.