Aerobic Dance - High-impact Fitness Training

Aerobic Dance - High-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 aerobic dance may pose less chance of injury than high impact varieties. Aerobic dance 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 - High-impact Warnings

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

Aerobic Dance - High-impact Risks

• Stress fractures of ankle, shin, foot, knee, hip or lower back
• Sprains of ankles, toes, knees, lower back or hips
• Shin splints
• Tendinitis/bursitis of the knee, often associated with large volume of high-impact aerobic dance

Aerobic Dance - High-impact Sport-specific applications

• Aerobic dance competition

Aerobic Dance - High-impact Equipment required

• Footwear should be comfortable, fit well and provide ankle and lateral support
• Clothing should be comfortable and not restrict movement
• Specialized rubber or cushioned floor material (strongly recommended)

Aerobic Dance - High-impact Applicable substitutions

• High-impact aerobic dance with weights
• Low-impact aerobic dance (with or without weights)
• Aqua-aerobics
• Circuit-training calisthenics
• Step aerobic exercise (with or without weights)
• Rope jumping

Aerobic Dance - High-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