What is Aerobics? • Means “in the presence of oxygen” or “with oxygen”.
• Rhythmic movements of the large muscles and the inclusions of low
to moderate intensity exercise that is performed continuously over a long period of time without respiratory difficulty. BENEFITS OF AEROBIC EXERCISES 1. Decrease the stored of fat in the body. 2. The body burns calories more efficiently. 3. Physiological and emotional stress relief. 4. Muscular endurance increase. 5. The heart actually becomes larger. 6. The stroke at rest will beat slower. 7. The body uses oxygen more efficiently. 8. Increase in the number of capillaries. PHASES OF DANCE AEROBIC WORKOUT
WARM – UP Aerobics Phase Cooling Down
TYPES OF DANCE AEROBICS IMPACT PROGRAM LOW IMPACT MEDIUM IMPACT HIGH IMPACT SAFETY MEASURES IN DANCE AEROBICS
1. Increase water intake to prevent dehydration
2. Wear comfortable clothing 3. Wear proper footwear (rubber shoes with cushions) 4. Exercise areas should be properly ventilated or air-conditioned 5. Don’t wear bangles, necklaces, earrings or any 6. Fashionable items during workout 7. Take proper and nutritional diet 8. Enough Sleep 9. Self check whether you are ready to work out 10. Check your heart rate THE TRAINING HEART RATE
THR = (MHR – PA * 0.6)
PA = 20 THR = (220 – 20 * 0.6) THR = 120 BPM
Where: THR = Training Heart Rate MHR = Maximum Heart Rate (220 beats) PA = Present Age 0.6 = Level of Training Intensity