Aerobic Dance - High Impact With Weights Fitness Training

Aerobic Dance - High Impact Wi Description

High impact aerobic dance with weights 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. Weights are added to increase the intensity and provide upper body resistance. High impact aerobics may be more likely to cause injuries than low impact aerobics. 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 that the video or audio tape has been approved by one of the organizations listed below.

Aerobic Dance - High Impact Wi Warnings

• Begin with light weights to reduce the risk of injury; you can always increase the weight.
• People suffering from chronic shoulder, elbow, hip, wrist, knee, ankle, lower back, shin, or pelvic injury should receive medical clearance before starting a high-impact aerobic dance program.

Aerobic Dance - High Impact Wi Risks

• Stress fractures of ankle, shin, foot, knee, hips or back
• Strains and sprains of ankles, toes, knees, hips, lower back, shoulders, wrists or elbows
• Shin splints
• Tendinitis or bursitis of the knee
• Shoulder injury from overuse or handling weights which are too heavy

Aerobic Dance - High Impact Wi Sport-specific applications

• Aerobic dance competition

Aerobic Dance - High Impact Wi Equipment required

• Footwear should be comfortable, fit well and provide ankle and lateral support
• Hand weights: range from one-half pound on up, depending upon individual ability levels
• Clothing should be comfortable and not restrict movement
• Special rubber or cushioned floor material is strongly recommended

Aerobic Dance - High Impact Wi Applicable substitutions

• High-impact aerobic dance/aqua-aerobics/step aerobics (with or without weights)
• Circuit-training calisthenics
• Jumping rope with weighted rope or tube
• Low-impact aerobic dance with or without weights

Aerobic Dance - High Impact Wi 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 5
• Body Fat Recution 5

Fitness Requirements

• Cardiorespiratory 2
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 3
• Coordination/Skill 2

Muscle groups used

A well-designed program will include every major muscle group.

Energy expenditure

Approximately 0.075 Calories per minute per pound of body weight