AEROBIC DANCE

Aerobics is a form of physical exercise that combines

rhythmic aerobic exercise with stretching and strength training routines
with the goal of improving all elements of fitness
(flexibility, muscular strength, and cardio-vascular fitness). It is usually
performed to music and may be practiced in a group setting led by
an instructor (fitness professional), although it can be done solo and
without musical accompaniment. With the goal of preventing illness and
promoting physical fitness, practitioners perform various routines
comprising a number of different dance-like exercises.
Formal aerobics classes are divided into different levels of intensity
and complexity and will have five components:
 Warm-up (5–10 minutes)
 Cardiovascular conditioning (25–30 minutes)
 Muscular strength conditioning (10–15 minutes)
 Cool-down (5–8 minutes)
 Stretching and flexibility (5–8 minutes).
Aerobics classes may allow participants to select their level of
participation according to their fitness level. Many gyms offer different
types of aerobic classes. Each class is designed for a certain level of
experience and taught by a certified instructor with a specialty area
related to their particular class.

HISTORY OF AEROBIC
Aerobic dance has a rich history that dates back to the 1960s and
1970s. It was during this time that the fitness industry experienced a
boom, and people started looking for new and exciting ways to get fit
and stay active.
One of the pioneers of aerobic dance is Jacki Sorensen, who is
often credited with creating the first aerobic dance class in the early
1960s. She combined traditional aerobic exercises with dance moves,
creating a fun and energetic workout that quickly gained popularity.
In the late 1970s and early 1980s, Jane Fonda played a significant
role in popularizing aerobic dance through her workout videos. Her
high-energy routines and catchy music made aerobic dance accessible
and appealing to a wide audience.
Over the years, aerobic dance has evolved and incorporated
elements from various dance styles, including jazz, hip-hop, and Latin
dance. Today, there are countless variations of aerobic dance classes,
ranging from Zumba and cardio dance to step aerobics and dance fitness.

MOVES AND TECHNIQUES

Often moves are referred to as Reebok step moves. The "basic"
step involves raising one foot onto the step, then the other so that they
are on both the step, then stepping the first foot back, followed by the
second. A "right basic" would involve stepping right foot up, then the
left, then returning to the floor alternating right then left.
Some instructors switch immediately between different moves, for
example between a right basic and a left basic without any intervening
moves, effectively "tapping" the foot without shifting weight; tap-free or
smooth stepping alternates the feet without "taps"
Common moves include:
 Basic Step  Lunges
 Corner knee (or corner  V-Step
kick)  Straddle Down
 Repeater knee (aka Triple  L-Step
knee)  Split Step
 T-Step  I-Step
 Over-the-Top

BENEFITS OF AEROBIC DANCE

Aerobic dance offers numerous benefits for both your physical and
mental well-being. Here are a few key advantages:
1. Cardiovascular Health: Aerobic dance is a high-intensity exercise
that gets your heart pumping and increases your cardiovascular
endurance. Regular aerobic dance sessions can improve your heart
health, strengthen your heart muscle, and lower the risk of heart disease.
2. Weight Management: Aerobic dance is an excellent form of exercise
for weight management or weight loss. It burns a significant number of
calories, helping you maintain a healthy weight or shed extra pounds
when combined with a balanced diet.
3. Improved Stamina and Endurance: Regular aerobic dance sessions
can enhance your stamina and endurance levels. As you engage in
continuous movement and rhythmic exercises, your body becomes more
efficient at using oxygen, resulting in increased stamina and reduced
fatigue.
4. Muscle Toning and Strength: Aerobic dance involves a variety of
movements that target different muscle groups, such as the legs, arms,
core, and glutes. Over time, these repetitive movements help tone and
strengthen your muscles, giving you a more sculpted physique.
5. Stress Relief: Engaging in aerobic dance can be a great stress
reliever. The combination of music, movement, and the release of
endorphins during exercise can help reduce stress levels, improve mood,
and boost overall mental well-being.
6. Improved Coordination and Balance: Aerobic dance routines often
involve choreographed movements and steps that require coordination
and balance. Regular practice can improve your motor skills,
coordination, and balance, leading to better overall body control and
agility.
7. Social Interaction: Aerobic dance classes or group sessions provide
an opportunity for social interaction and can be a fun way to meet new
people who share similar interests. This social aspect can contribute to a
sense of community and motivation to continue with your fitness
journey.

EXAMPLES OF AEROBIC DANCE

Zumba - A great fitness program combines Latin, International,
and Salsa music with some amazing and fun-filled dance moves.
You will find interval training, resistance training, and strength
training.
Jazzercise - is a pulse pounding, beat-pumping, body-blasting
fitness program that gets you result fast. It's a high intensity dance
party that fuses cardio, strength, Pilates, hip-hop, yoga and
kickboxing.
Ball dance - low-impact aerobic activity that burns fat and can
boost your metabolism.
Belly Dance - incorporates many similar movements and postures
of Yoga and Pilates that both work the spine, knees and pelvic
areas of the body. Your back, knees and pelvis are all conditioned
to be in the correct stance for healthy execution of movements.
Masala Bhangra - a dance cardio workout, which was created by
Sarina Jain in the 1990s. The movements include a mixture of
Bhangra and Bollywood techniques in addition to modern dance
styles. The music is upbeat, energizing, and the class is a “watch
and follow” format, meaning the moves are not broken down.