Aerobics Dance

Table of contents:

Title Table of contents Health and fitness Safety procedures Common injuries Tips on being safe Understanding the basics Ensuring a safe environment Types of aerobics Benefits of Aerobic History Jackie Soresen

Health and Fitness

One of the health benefits of aerobic dance is that it works the heart. When it works the heart, it speeds up metabolism. A better metabolism means that the weight you gain, you will be able to say goodbye to. Now, that is success. That is taking something you love and getting something great for it and we can see why people love this so much.

Safety procedures

1. Only students/adults with medical checkups showing nothing wrong should participate. 2. Each lesson should include a warm-up, stretching, aerobics, and cool down. 3. A wooden, rubberized, or carpeted floor should be used. 4. A tennis type shoe designed for multi-direction movement with good arch support should be worn. 5. Start with a low-impact aerobic exercise routine and gradually increase with faster body movements and increased arm movements. 6. Each student should progress at their own rate using the walk-jog-run variable to accomplish this. 7. The heart rate must be monitored and students must stay within their working heart rate limits (WHR). 8. Regard obesity as a medical problem needing special modification. 9. To avoid fatigue and stress on any one muscle group, it is a good idea to change the movement after 16 repetitions. By using the number 16, the movements will fit to the music as the measures are usually 2 beats or 4 beats. 10. Report any accidents to the instructor immediately. 11. Return all equipment to the designated area.

Common injuries

Aerobics is associated with a significant number of medically treated sports injuries. Injuries fall into two major types - traumatic injuries and overuse injuries. Both types are common. Traumatic injuries arise as a result of a fall, twist or similar accident and most often involve the ankle or knee. Overuse injuries arise gradually, usually as a result of a change in the amount or intensity of aerobics, or some other training error. Shin pain is the most common overuse injury, while foot and knee overuse injuries are also common. Back injuries may be caused or aggravated by aerobic participation, and can arise by a variety of means. Poor preparation in terms of general fitness, selection of classes, and frequency of classes can often lead to injury. Poor footwear can contribute to the risk of injury during aerobics.

Tips on how to be safe:

Participants, instructors and centre managers adopting appropriate safety practices can prevent many injuries in aerobics.

Preparation for aerobics:

Participants who want to begin aerobics, or those who are aged over 40 years, should consult their doctor for a heart and lung assessment. Participants who have suffered an injury in the past should have a musculoskeletal assessment performed by a sports medicine professional before commencing aerobics. Footwear specifically designed for aerobics is recommended. Good fit, stability, secure lacing and good forefoot cushioning are important features of an aerobics shoe. Participants should choose clothing that fits well and has good moisture transfer properties. Sports bras are recommended to improve comfort. Individual fit is very important. Classes should begin at a moderate pace, to allow all participants to warm up adequately.

Understanding the basics

Aerobic dance step patterns are usually measured in beats. These beats, per minute, usually total 32 or 64. However, it is important again not to worry about counting the total beats, but simply follow the lead of the instructor. Generally, in keeping time, the only counting that needs to be done is in intervals of four and eight. This is because the entire dance step segment falls into either one of these counts. A typical aerobic dance step segment is performed in four or eight counts and is then followed with a separate segment using four or eight counts. Ultimately the steps will add up to 32 or 64. In addition to dance steps, the routine may eventually call for arm movements. These arm movements are added to the mix to increase the heart rate. Remember it is important to feel comfortable with the basic aerobic dance steps and then add other movements at your own pace.

Safe Environment

Ensuring a safe environment: Participants should seek out, and only participate in, classes with VICFIT registered instructors. All aerobics areas should be well lit. The temperature in the aerobics area should be maintained at a moderate level, with good ventilation. The floor should be specifically suited to aerobics. Sprung wooden floors or padded carpet over concrete are the most suitable surfaces. All implements and equipment used in classes should be maintained in good condition. Cool, fresh water should be readily available. Music should be clear, and at a comfortable volume for all participants.

Types of Aerobics
Low Impact Aerobics There exist people, who can't perform high intensity workout, because maybe they have some health problems or their poor health conditions. For such people, low impact aerobics is the precise workout choice. Low impact aerobic exercise comprehends rhythmic movements, with exercising of the large muscle groups. Water Aerobics Water aerobic exercises are an agreeable way to exercise over the hot summers. Maybe the work out can seem like one splashing surrounding the pool waters, yet those who are seriously into water aerobic exercise claim it's an excellent method to burn out unwanted flab from the body and build inner strength. In effect, health experts declare that the water aerobic exercise is good for people ailing from arthritis and other problems many times. Step aerobics

This kind of exercise is a newer version and interesting technique of aerobics. Conventional aerobics are practiced on the floor: you discover a series of dance steps such as the Pony or the Jazz Square, which are often done in four, two steps taking you in one direction, two more taking you the other direction.
Dance Aerobics Aerobic dance integrates exercise and dance movements into routines that are practiced with the music. Many dance ways are used, including ballet, jazz, and disco. Aerobic dance classes integrate fat-burning aerobics with develop of the muscle and stretching exercises. There is no jumping around in low-impact aerobic dance. Your foot is on the ground all times. This kind of aerobic is slower and it is simpler to do than intermediate and advanced classes.

Sport Aerobics
Sport Aerobics is a hard and competitive sport that has a singular connection of aerobic choreography and gymnastics elements. This sport generate a chance for adolescents, and adult individuals to compete in a sport that demands less risk than gymnastics while keeping the artistic quality and fun of aerobics

Benefits of Aerobic Dance:

1.- The heart operates more efficient and becomes more stronger.

2.- It helps to control your weight. 3.- Decreases the risk in developing diabetes, heart diseases and obesity. 4.- There is an augment in good cholesterol and reduction in bad cholesterol. 5.- It augments endorphins. 6.- Augments the body's efficiency to take in oxygen and makes you breathe faster. 7.- It helps to reduce and regulate the body fat. 8.- Increases the body muscle strength and elasticity. 9.- Increases the quality of sleep that refreshes you early next morning. 10.- Helps to decrease chronic diseases like heart disease and hypertension. 11.- Aerobics intensify the resistance fatigue and gives you more vigor and energy. 12.- Recovers your mood and decreases the depression, stress and anxiety. 13.- It avoids overheating. 14.- Aerobics pushes the blood faster and more energetically. 15.- Helps in prevention of cardiovascular diseases. 16.- Sculptures muscles of the body and makes your body more flexible. 17.- Helps to reduce blood pressure. 18.- Prevents from certain types of cancer also.

History of Aerobic Dance

Origin of the way ending in a fit and healthy world" Aerobics consists in a system of exercises to prevent coronary artery sicknesses which was first put forwarded by a physician called Dr. Kenneth H. Cooper in San Antonio air force hospital in Texas. Sometimes after the publishing of cooper's book with respect to the exercise system, Aerobics in 1968, a person called Jackie Sorenson developed a series of dance routines known as the aerobic dance to generously improve the cardiovascular fitness. So, aerobic dance and other form of exercises gain existence and made its way prudently between the masses all over United States and many other counties and that too in a very short span of around two decades. The number of aerobics participators in the US alone raises from an estimated 6 million in 1978 to 19 million in 1987. For the mentioned previously, one can easily observe the enormous popularity of aerobics between the people around the world. Something about sport-aerobics In the year of 1983 Howard and Karen Schwartz developed a very new and competitive sport called sport-aerobics. In the year 1984, their group organization known as the sport fitness international has the credit of organizing the first national aerobic championship. Sport-aerobics at the beginning, started featuring competition in four categories namely individual male and female, mixed pairs and trio which have the facility to include any of the three athletes. In the year 2002 the competition was improved to a group of six athletes. The verdict toward the competitors is done on a one minute, forty-five seconds routine done to music. Judges elect two criteria namely the artistic merit and the technical merit with an overall 10 pints each. In 1996 sport-aerobics is officially adopted as a Gymnastique discipline. Growth of aerobics since the early years

Aerobics grows at a tedious pace since the day of its prelude. All kind of people are identifying aerobics to be beneficial and helpful in preserving a fit and healthy body structure. Now, the actual reality is such that every person among a heavy work schedule makes out at least half an hour to work out either in the gym or in the home. Every one today stress on the need to stay healthy and hence aerobics and all its form of exercises are rapidly gaining popularity. History of step aerobics

In the year 1989, Gin Miller, a competitive gymnast during the college, bore her own overuse injury in consequence of highimpact aerobics. Her physical therapy based of stepping up and down on a milk box to fortify and rehabilitate the muscles of her knee. Rather than a milk box, she used her porch steps and included aerobic music to break the silence and reduce boredom. This simple concept gave rise to the famous way of exercise we know today as step aerobics.

Jackie Sorensen

In 1969, Jackie Sorensen of Jacki Sorensen's Aerobic Programs proposed to Dr. Kenneth H. Cooper the possibility of using aerobic dance and aerobic gymnastics training method with music for the wives of American military base in Puerto Rico compared to the traditional gym for fitness needs. Following the initial overwhelming success of "aerobics", Kenneth published in the 1970s a second treaty on the aerobic adaptations for people over 35 years entitled "The new aerobics" and a third adapted, especially for women entitled "aerobics for Women". Jackie Sorensen founded that year in New Jersey on "Dancing Club Inc." which was the first club where dance aerobic classes were offered to the general public

Carmen Electra

Today, aerobic dance has millions of fans around the world. In 1988, the "Aerobic Dance." was the third most popular sports in the U.S. moving into second place a year later. Carmen Electra is a famous Hollywood personality who created interest in strip aerobics teaching aerobic beginners on how to perform aerobic workouts, also in bed. It was on 17th of October 2003 when Carmen Electra's Aerobic Striptease was released and it became a super hit. Since then, aerobic striptease has become a part of aerobic dance including step aerobics, jazzercise, etc.