Aerobic Dance - Low-impact Fitness Training

Aerobic Dance - Low-impact Description

Aerobic dance is a lively form of activity in which dance moves are set to music and sustained over a period of time to achieve fitness benefits. Low-impact dance greatly reduces the amount of strain on the knees, ankles and other joints versus high-impact exercise. It is equally well-suited for people who enjoy exercising with others in a class setting or by themselves to a video or audio tape. Fitness Expert recommends that you follow a certified or qualified instructor or use a video or audio tape which has been approved by one of the organizations listed below.

Aerobic Dance - Low-impact Warnings

• People suffering from chronic knee, ankle, hip, lower back, shin, or pelvic injury should receive medical clearance before beginning an aerobic dance program.

Aerobic Dance - Low-impact Risks

• Sprains of ankles, toes, knees

Aerobic Dance - Low-impact Sport-specific applications

• Aerobic dance competition

Aerobic Dance - Low-impact Equipment required

• Footwear should be comfortable, fit well and provide ankle and lateral support for multi-directional movement patterns
• Clothing should be comfortable and not restrict movement
• Specialized rubber or cushioned floor material is recommended

Aerobic Dance - Low-impact Applicable substitutions

• Low-impact aerobic dance with hand weights
• Step aerobic dance (with or without weights)
• Aqua-aerobics
• Circuit-training calisthenics
• Walking

Aerobic Dance - Low-impact Reference sources, organizations and publications

• IDEA: The Association for Fitness Professionals: 6190 Cornerstone Ct. East, Suite 204, San Diego, CA 92121-3773, (619) 535­8979
• Aerobics and Fitness Association of America (AFAA): 15250 Ventura Blvd., Suite 310, Sherman Oaks, CA 91403, (800) 445-5950
• American Council on Exercise (ACE): 6190 Cornerstone Ct. East, Suite 202, San Diego, CA 92121-4729, (619) 535­8227
• IDEA TODAY Journal, see above address for IDEA

Mode

Cardiorespiratory: Aerobic

Fitness Benefits

• Cardiorespiratory 5
• Flexibility 2
• Muscular Strength 2
• Muscular Endurance 4
• Body Fat Recution 5

Fitness Requirements

• Cardiorespiratory 2
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 2
• Coordination/Skill 2

Muscle groups used

Primarily lower body musculature, upper body worked to a lesser degree

Energy expenditure

Approximately 0.061 Calories per minute per pound of body weight