Equipment Needed

• proper foot wear (footwear designed for aerobic dance are advised)

• light weight, well ventilated clothing

• spacious area or room

• floor surface that provides cushion and stability

• motivating music

• tape player

• music 120-135 beats per minute

• exercise video tape when at home, or various aerobic shows on TV

Aerobic Dance Variations

• Low Impact

• High Impact

• Step

Muscle Groups Used During Aerobic Dance

• predominately lower body muscles

• upper body muscle groups used predominately to gain added aerobic intensity

Low-Impact Aerobics

Definition – Low-Impact Aerobics

• aerobic movements (those movements involving large muscle groups used in continuous rhythmic activity) in which at least one foot contacts the ground at all times

• evolved to decrease the lower leg overuse injuries associated with high-impact classes

• ideal for special populations, like seniors, pregnant women and overweight individuals

Recommendations – Low-Impact Aerobics

• arm and leg movements ought to be controlled as participant problems with the knee may occur due to the repetitive use of the flexed knee

• with low impact, more fit individuals may have difficulty achieving adequate intensity and, therefore, must use larger movements

• Using large movements in the upper body will also increase the intensity of the class

High-Impact Aerobics

Definition – High-Impact Aerobics

• aerobic dance in which there are moments when the body is moved through space and both feet lose contact with the ground

• high impact aerobics utilizes aerobic movements like jumping and hopping

• provides great cardiovascular advantages along with good metabolic benefits (i.e., kilocalories utilized per minute of exercise)

Recommendations – High-Impact Aerobics

• high impact aerobics has a high stated injury incidence, especially in the lower body

• high impact aerobics might be inappropriate for individuals with biomechanical or other factors that predispose them to injury in the lower leg and foot regions

• the low impact variation ought to be shown during class

Step Aerobics

Definition – Step Aerobics

• step aerobics utilizes stepping up and down from a platform

• step aerobics can offer a moderate- to high-intensity cardiovascular workout with low impact stresses

• intensity of the class can be individualized by changing the platform height and use of propuplsion

Guidelines – Step Aerobics

• when stepping up, don’t allow any part of the foot to hang over the edge

• when stepping down, step close to the platform and don’t bounce or step on the balls of the feet

• make sure to step with the heel first when stepping up and down

• don’t pound the feet on and off the platform

• do not constantly focus on the platform or drop the head too far forward while stepping

• don’t step down with the back toward the platform

• maintain good posture with abdominals tucked in, back straight,