AEROBIC DANCE EXERCISE

 Aerobic dance exercise is a form of cardiovascular exercise

that involves continuous rhythmic movements performed to
music. It is typically performed in a group setting with an
instructor leading the participants through a series of
choreographed dance routines.

 Aerobic dance exercise combines elements of dance and fitness

to create a fun and effective workout. It can improve
cardiovascular fitness, muscular endurance, flexibility,
coordination, and balance.
STYLES OF AEROBICS

1.Zumba: A Latin-inspired dance workout that combines fast and slow

rhythms with resistance training to improve cardiovascular fitness, strength,
and flexibility.
2.Jazzercise: A high-energy workout that incorporates jazz dance, strength
training, and cardio intervals to improve cardiovascular fitness, endurance,
and coordination.
3.Aerobics: A classic aerobic workout that typically involves high-impact
movements like jumping jacks, step aerobics, and running in place, all
choreographed to music..
4.Hip Hop Dance: A style of dance that combines hip hop and
street dance movements with aerobic exercise. It is a high-energy
workout that improves cardiovascular fitness, coordination, and
flexibility.

5.Bollywood Dance: A fusion of Indian classical and folk dances

with modern-day dance styles. It is a great way to improve
cardiovascular endurance, balance, and flexibility while having
fun.
6.Barre Fitness: A low-impact workout that combines elements of ballet,
yoga, and Pilates to improve strength, flexibility, and balance. It involves
performing small isometric movements and holding poses for extended
periods.
7.Step Aerobics: A high-intensity workout that involves stepping up and down
onto a raised platform, often to the beat of music. It helps improve
cardiovascular fitness and lower body strength.

8.Dance Cardio: A style of aerobic dance exercise that is designed to get your
heart rate up and burn calories while having fun. It can incorporate various
dance styles like hip hop, salsa, and Bollywood.
 Aerobic exercise is any form of physical activity that raises the heart rate and
increases oxygen consumption for an extended period. It is often referred to as
cardiovascular exercise because it strengthens the heart and lungs, improving
their ability to transport oxygen to the muscles.

Examples of aerobic exercise include;

Running, cycling, swimming, walking, dancing.

 Aerobic exercise can be performed at various intensities, from low to high, and
for different durations, depending on one's fitness level and goals.
COOL DOWN EXERCISE
 Cool down exercises are a crucial part of any workout routine, as they help the
body transition from a state of high activity to a state of rest. The main purpose of
cool down exercises is to gradually decrease the heart rate, breathing rate, and
body temperature, helping to prevent injury and promote recovery.

Example of Cool down; Walking

Yoga
Foam rolling
Breathing exercise
AEROBIC EXERCISE USING LIGHT APPARATUS

 Aerobic exercise is any form of physical activity that raises the heart rate
and increases oxygen consumption for an extended period. It is often
referred to as cardiovascular exercise.
 Using light apparatus in your aerobic exercise routine can help you add
variety. Challenge your muscles in new ways, and improve your overall
fitness level.Always be sure to use proper form and technique when
performing any exercise to prevent injury.
 HOOP AND RING EXERCISE
 Is a type of execise that involves the use of hoop or ring as a prop. The hoop of ring can be made of
different materials, such as plastic or metal, and can come in various sizes and weights.
 Hoop or ring exercise can be a great way to add variety to your workout routine and challenge your
body in new ways.

Examples;
 Hula hooping- This is a fun and effective way to exercise the core and waist. Simply stand with your
feet shoulder- width apart and spin the hoop around your waist.
 Ring push-ups - This exercise involves placing the hoop on the ground and doing push-ups with your
hands on the inside of the hoop.
 Ring squats- This exercise involves holding the hoop at chest level and doing squats.
 Ring planks - This exercise involves placing the hoop on the ground and doing a plank with your hands
on the inside of the hoop.
 ROPE EXERCISE
Rope excercise -is a type of work that involves the use of a rope as a piece of exercise equipment.

Battle rope exercises - this involves using a long rope , typically around 40-5- feet long, to perform a series
of swinging, waving, or whipping motions that work the upper body, core, and legs.
Jump rope exercise - this involves using a standard jump rope to perform a variety of rope exercises,
including jumping jacks, double unders, and single-leg hops.
Rope climbing - this involves climbing a rope suspended from a high anchor point, using the hands and feet
to ascend the rope.
Rope pulls - this involves pulling a weighted sled or other object using a rope attached to it.
Overall, rope exercises can be a great way to improve strength, endurance, and
coordination, while also improving a fun and challenging workout.