PHED 111 REVIEWER Aerobic Dancing

MIDTERM EXAM  Referring to ballet, jazz, Zumba and so

much more.
 They are usually called workouts with
TOPIC: DANCE AEROBICS AND ZUMBA
low impact because they are slow paced
Aerobic Exercise compared to other aerobic workouts.
 Because of this, they are great options
 any physical activity that makes you
for those who are pregnant, obese or the
sweat, causes you to breathe harder, and
elderly.
gets your heart beating faster than at
rest. 4 Types of Aerobic Dances and their benefits:
 It strengthens your heart and lungs and
1. ZUMBA
trains your cardiovascular system to
 The first and most interesting kind of
manage and deliver oxygen more
Aerobic Dance.
quickly and efficiently throughout your
 A great fitness program that combines
body.
Latin, International, and Salsa music
 uses your large muscle groups, is
with some amazing and fun filled dance
rhythmic in nature, and can be
moves.
maintained continuously for at least 10
 You will find interval training,
minutes.
resistance training, and strength
 Examples:
training.
 Lifting heavy weights
 There will be slow and fast rhythms
 Stretching the muscles
alternating throughout so that you can
 Doing physical activity that can
keep burning calories.
make you sweat and breathe
 not just for people who can dance.
hard
 Benefits:
Cardiovascular System a. Tones Your Entire Body:
 It will engage all your
 made up of your heart and blood
muscles and make sure all
vessels e.g., arteries, veins, and
the popular muscle
capillaries that transports blood
building moves such as
throughout the body.
squats and lunges find a
Aerobic place. It will tighten and
tone your body from head
 refers to how your body uses oxygen to
to foot.
sufficiently meet energy demands
b. It Makes You Come Back:
during exercise.
 It will change your whole
idea of working out and
The dance routines and workouts available
will be something you will
in aerobics are both super-fun and effective.
look forward to.
c. Gives You Great Results:
It can burn up to 800 calories in an hour
and help you drop the pounds quicker than  will also give you great
you imagine results in a very short
period. There are many
women who have lost over
 50 pounds by doing
Zumba. A lot of them have
also said that any day they
would choose dancing
over the gym.
d. Great for All Ages:
 great for women of all
ages. The two of you can
melt fat like it’s no big deal
with the help of Aerobic
dance.
e. Reduces Stress:
 Zumba is not just about
losing weight. You are
going to fall in love with
Zumba, and there will be
no turning back.
f. Easy to Find:
 Zumba is very easy to
find. You can order it
online or pick it up from a
music store. Working out
has never been this fun!
2. JAZZERCISE
 Fun while working out
 will work all those bulky sections of
your body and help you achieve
your fitness goals.
 Famous since the 1970s, this workout
is effective, heart rate elevating, and
has a great combination of cardio
and resistance training.
 Benefits:
a. Reduces the Risk of Heart
Disease:
 jazzercise is known to
reduce signs of heart
diseases or heart attacks.
Every class is about 60
minutes long.
b. Gives Energy:
 You will begin to have
more energy in your body
when you use Jazzercise.
And this is something you
need to feel it yourself.
When you spend an hour
on Jazzercise, you are not
just going to sweat like
crazy but also improve
your performance at your
workplace.
c. Works For Everyone:
 Jazzercise is great for
people belonging to all
fitness levels.
 Regardless of whether you
are a teenager or a young
adult or even a middle-
aged woman, you can
practice Jazzercise. Don’t
ever hesitate to try
Jazzercise.
d. Gives A Whole Body Workout:
 Jazzercise routines take
care of every muscle
section of your body.
Whether it is your abs,
glutes, arms and inner
thighs, you will tone all of
that with the help of this
amazing routine.
e. Makes You Happy:
 Jazzercise also makes you
a happier person. Your
stress levels dip, and you
feel so much lighter and
relaxed.
3. BALLROOM DANCING
 might not be the most strenuous
aerobic dance to do, it is surely full
of benefits.
 It is a moderate activity and is
popular throughout the world.
 The only downside with this dance
form is that you cannot do it alone.
You need a partner for the purpose.
Once you have found someone to
 dance with, you are surely going to
have a great experience.
 Benefits:
a. Tones Your Muscles:
 With ballroom dancing,
you can tone those
muscles and lose body fat
quicker than you
imagined.
 Your hands, shoulders,
legs and thighs will
become tighter if you
attend ballroom dancing
classes on a regular basis.
b. Burns Calories:
 Ballroom dancing burns a
lot of calories. Within 30
minutes, you will be able
to burn around 200 to 400
calories.
 It all depends upon the
intensity of the workout.
 So if you would like to
lose some weight, do make
it a point to attend these
classes four times a week.
 The fat will be melting off
your body in no time, and
you will be in your best
shape faster than you had
thought!
c. Makes You Confident:
 The more you dance, the
happier you feel! Not just
that, you find expression
in what you do and feel
stress-free at the same
time.
 If you are someone who
deals with a whole lot of
pressure at work, ballroom
dancing is just the thing
for it. It is stress busting,
energy boosting, and
super fun.
d. Great For Bones:
 Most experts have said
that ballroom dancing
increases your bone
density and improves joint
flexibility.
 You will feel stronger and
fitter with the help of
ballroom dancing.
4. BELLY DANCING
 beautiful and exotic.
 It emerged from Arabic countries
such as Egypt and Turkey several
decades ago.
 The name is entirely western and is a
solo dance form where torso
articulation is a must.
 There are different forms of belly
dancing, and they all have unique
styles.
 It does fall under the category of
aerobic dances and is used these
days in fitness classes too.
 Benefits:
a. Helps You Experience The Spirit:
 With belly dancing, you
will be able to discover the
excitement and color of
this exotic and bright
dance form.
 It will surely be a new
experience for you!
b. Improves Your Fitness Level:
 Belly dancing also takes
care of your fitness level.
 You will be able to learn
the art of dancing and
improve your strength.
 If you are someone who
takes time to pick up steps,
this will teach you how to
stay patient.
  Even coordination can be to hit the floor and workout hard and
learnt and taught through intense. If you are confused about what
this. Isn’t that cool? kind of warm up you should do, try
c. Great Exercise for The Stomach: spot jogging, jumping jacks and some
 Belly dancing is also a butt kicks.
great exercise for your
stomach. 2. Don’t forget to drink a glass full of
 If you are tired of seeing water after the workout is done. This
flab in this region, then it will replenish your body and make you
is an earnest request that feel hydrated.
you give this dance form a
try. 3. Wear well-fitted clothes while dancing.
If you wear clothes that are too loose,
you will not be able to dance like a pro.
Benefits of Aerobic Dance: It will restrict your hand and leg
1. It will strengthen your body and tone the movements. The best attire for aerobics
muscles. dance is a jersey and some sports shoes.
2. It will support the cardiovascular system
and make it strong and disease free. 4. Once the dance workout has come to an
3. It will increase the circulation of blood in end, always remember that you need to
your body and lower high levels of cool down. You have to do a couple of
cholesterol. If you are someone suffering stretching exercises for this one.
from high blood pressure, this workout is Spending 5 minutes on stretches will
the one for you. relax and burn calories at the same time.
4. It will boost your immune system and
make you a healthier person. You will also 5. Don’t go for something that is too
feel fit and active at all times. intense if you are a beginner. You can
5. It is a popular and effective remedy for all build up the pace with a little time. So
those looking forward to reducing high remember to stay patient
levels of stress, anxiety and tension.
6. People of all ages can enjoy, and it is not a
difficult task to accomplish.
7. The efficiency of your heart and lungs goes
up with the help of this power packed
workout.
8. You will also have the freedom to
personalize your dance steps. How cool is
that? You could also choose the music you
like.
Few Tips in Aerobic Dancing:
1. Before you begin dancing, it is
important to do warm up exercises for
about ten minutes. You should get that
heart rate elevated so that you are ready