EFFECTS OF DANCE AEROBIC ON BODY COMPOSITION

Dejan Stošić1, Slavoljub Uzunović1 ,Saša Veličković1, Mladen Živković1, Vladan Petrović2, Jovan Marković3
1
Faculty of sport and physical education, University of Niš; 2 Faculty of mechanical engineering, University of Niš, 3
Faculty of teaching in Užice, University of Kragujevac

SUMMARY
In addition to traditional forms of everyday physical exercising there have emerged some
different forms which are more interesting and more appealing compared to some earlier forms of
exercise. Dance aerobic is one of those forms of physical exercise which can have a positive influence on
the development of some of the components of physical fitness and body composition. The objective of
this paper was to review the scientific research related to the dance aerobics effects on the body
composition in people aged 20 to 60. The conclusion is that dance aerobics can influence body
composition, and that the effects of the applied program depend on the type of the program, its intensity
and its application model.

Keywords: aerobic dance, effects, abilities, body composition

INTRODUCTION
In order to reduce the risks of cardiovascular diseases, osteoporosis, diabetes, hypertension and
other diseases, as well as to ensure normal functioning of all the organs and the systems in the body, it is
necessary to perform some of the physical activities regularly. It is considered that physical inactivity and
poor diet are associated with around 400,000 deaths per year. (Mokdad et al., 2000; according to
Lanningham – Foster et al., 2008). A large number of diseases caused by obesity and a higher percentage
of fat which accompanies obesity represent a significant problem for developed industrial countries.
(Manson, Colditz, & Stampfer,, 1990; Terry, Stefanick, Haskell, & Wood, 1991). The increasing number of
nutritionists and sports professionals is becoming more and more interested in dealing with the issue of
reducing fat percentage in obese people as well as athletes, and they are exploring new ways of reducing
fat percentage in the body and determining the effects of training on the changes in the body composition.
There are a lot of training models and methods of exercising which are used in order to reduce
body fat percentage, amongst which running and cycling are said to be the most effective and the most
popular ways. These methods are often taken as the most adequate ones, since it is the easiest way to
determine the appropriate strain intensity (40 - 60 % VO2max) (Shimamoto, Adachi, Takahashi, & Tanaka,
1998). However, in recent years, apart from everyday „traditional“ forms of physical exercises, there have
emerged some other forms of physical exercise which are more appealing and more interesting compared
to the previous forms of recreation. Dance as one of these types of exercise can take many forms and can
be run in different conditions and without expensive equipment, which makes it acceptable to a wide
range of people and ages. Dance techniques in some dances like Disco Dance for example include slides,
jumps, hops, turns, pirouettes and kicks, and therefore can contribute to the changes in coordination,
strength, speed and ability to perform rhythmic structures since the dance structures must be performed
on music of certain speed (Uzunović, 2008; Uzunović, Kostić, i Pantelić, 2011).Those dance elements also
must be performed quickly and with specific degree of intensity, in accordance with the rules of
competition and with the nature of the dance, which leed in changes in strength, i.e., explosive strength of
the legs, arms and shoulders. (Uzunović, Kostić, & Živković, 2010). Some dances are also acceptable for
the elderly because of its favorable effects on arthritis, osteoporosis and neurological conditions, and
promote fun, healthy living, social interaction and so on. (Keogh, Kilding, Pidgeon, Ashley, & Gillis, 2009).
Dance aerobic, as one of such forms of exercising, has attracted much attention for the reasons of
its positive effects on the functional abilities of a man (Pantelić, Kostić, Mikalački, Đurašković, Čokorilo et
al., 2007) and at the same time it is an easy and fun form of exercise that can be practiced by everyone. By
performing simple dance elements combined with various types of jumps, spins and some other elements
with the appropriate music tempo, engaging the muscles of the entire body and depending on the
intensity and the duration, it affects the cardiovascular, respiratory system and body composition.
METHODS
Paper selection
Out of the total 43 papers that made the initial selection list based on the titles and keywords,
only 31 scientific research papers, which were addressing the issue of the effect of dance aerobics on the
body composition, were shortlisted. One of the criteria for the paper selection was the age of the
participants, with the participants aged 20 – 60, as well as the subjects that fall into the category of
overweight people (BMI ≥ 25) or the category of obese people (BMI ≥ 30). The subjects were divided into
these two groups based on the obesity categorization done by World Health Organization according to the
BMI (Body Mass Index).

Research method
The paper categorization was based on the tested component of body composition, sex, gender,
the length of the experimental treatment and the BMI. The most frequently tested components are the
cardiovascular fitness and body composition. Out of 31 papers shortlisted, 28 papers have samples with
female participants, while two papers have samples with male participants included. In the majority of
papers the subject sample is divided into an experimental and control group or into more experimental
groups depending on the program. In most of the papers experimental programs used in the researches
have been conducted 3 times per week for the period of 10-12 weeks. The longest experimental treatment
lasted for 24 weeks and the shortest for 8 weeks.
Overview of previous research
Length and Frequency
Author Total Sample Size Age Range Target Group EG Intervention CG Intervention
of Treatment
Disco model of
Pantelic, Milanovic, Sporis, & Young 3x per week; 12
59 (EG-29; CG-30) 21 - 24 aerobic training No intervention
Stojanovic – Tosic (2013) women weeks
to music
Kostic, Đuraskovic, Miletic, & 3x per week; 12
46 (EG-26; CG-20) 20 – 25 Students Aerobic dance No intervention
Mikalacki, (2006) weeks
Obese and
Okura, Nakata, Lee, Ohkawara, 3x per week; 14
225 (4 EG) 21 – 66 overweight Step aerobics No control group
& Tanaka (2005) weeks
women
Sedentary
Okura, Nakata, Ohkawara,
overweight 3x per week; 14
Numao, Katayama, Matsuo & 67 (2 EG) 34 – 66 Step aerobics No control group
and obese weeks
Tanaka (2007)
women
Sedentary
Akdur, Sozen, Yigit, Balota, & Step aerobics, 3x per week; 10
Guven (2007)
60 (3 EG) 34 ± 11 obese
walking and diet
No control group
weeks
women
Obese 3x per week; 14
Okura, Nakata, & Tanaka (2003) 90 (3 EG) 34 – 66 Step aerobics No control group
women weeks
Andersen, Wadden, Bartlett,
Obese
Zemel, Verde, & Franckowiak 40 (2 EG) 21 – 60 Step aerobics No control group 16 weeks
women
(1999)
Video tape
Petrofsky, Batt, Collins, Yang, 7 days per week, 10
60 (EG-30; CG-30) 20 – 65 Adult females aerobic workout No intervention
LeMoine et al. (2008) days
to music
Sekulic, Rausavljevic, & Zenic HI-LO aerobic;
47 (2 EG); 18 – 21 Students No control group 3x per week; 9 weeks
(2003) Step aerobics
Obese and Light and
Marandi, Abadi, Esfarjani, 3x per week; 10
45 (2 EG; 1 CG) 25 – 40 overweight moderate No intervention
Mojtahedi, & Ghasemi (2013) weeks
women aerobics
Step training with
Kravitz, Cisar, Christensen, & Female
24 (2 EG) and without No control group 8 weeks
Setterlund (1993) students
handweights
Obese middle
Shimamoto, Adachi, Takahashi, & 2-3 days per week; 12
60 (2 EG) 50.9 ± 6.7 – aged Aerobic dance No control group
Tanaka (1998) weeks
women
Sedentary
Hopkins, Murrah, Hoeger, & Low impact
53 elderly 12 weeks
Rhodes (1990) aerobic
women
Sedentary
118 (EG–60; CG- 3x per week; 10
Kin Isler & Kosar (2006) 21 – 26 men and Step aerobics No intervention
58) weeks
women
Aerobic dance
*** Blessing, Wilson, Puckett, & Female
28 with hand-held 8 weeks
Ford (1987) students
weights
*** Dowdy, Cureton, Duval, & Middle aged 3x per week; 10
28 (EG-18; CG-10) 25 – 44 Aerobic dance No intervention
Ouzts (1985) women weeks
*** Porcari, Chapek, Huntley, Female 3x per week; 10
49 (EG-21; CG-28) 19.4 Step aerobics No intervention
Brice, & Price (1995) students weeks
Aerobic dance,
Sedentary step aerobics 3x per week; 12
Ossanloo, Najar, & Zafari (2012) 80 (EG-40; CG-40) 25 – 45 No intervention
females and resistanca weeks
training
Aerobic dance,
Sedentary step aerobics 3x per week; 12
Ossanloo, Zafari, & Najar (2012) 80 (EG-40; CG-40) 25 – 45 No intervention
females and resistanca weeks
training
Female Low impact 3x per week; 10
Engels, Bowen, & Wirth (1995) 20 (2EG) No control group
students aerobic weeks
Step aerobics
Kravitz, Heyward, Stolarczyk, & Female 3x per week; 12
44 (2 EG) 18 – 36 with and without No control group
Wilmerding (1997) students weeks
handheld weights
Stojiljkovic, Mandaric, Todorovic, “Omnibus” 3x per week; 24
10 33.6 ± 6 Adult females No control group
& Mitic (2010) aerobics weeks

EG – experimental group; CG – control group; *** no statistical significance

Table 1. Researches examinig effects of dance aerobics on body composition

 Body composition of dancers
It is widely known that dancers, due to the nature of their activity and the aesthetic component of
dance, are graceful with clearly apparent musculature and are assumed to have a low body fat percentage.
It is also noted that dancers have low measurements of waist, hips and thighs circumference (To, Wong, &
Chan, 1997), which are favored due to the aesthetic component of dance. Body composition in dance, is
usually viewed from the aspect of the ballet, with the average values of body fat in a female dancers from
16 - 18% (Clarkson, Freedson, Keller, Carney & Skrinar, 1985; van Marken Lichtenbelt, Fogelholm,
Ottenheijm, Westerterp, 1995) and 12 - 14% (Mišigoj-Durakovic, Matkovic, Ruzic, Durakovic, Babic et al,
2001) and from 5 – 15% in the male dancers (Koutedakis, Cross, Sharp, 1996). Rosentswieg & Tate,
(1979) based on Evans, Tiburzi, & Norton, (1985) found that the fat percentage in professional dancers is
21,4%, whereas modern dancers have 19,8%, and classical ballet dancers have 16,4 %. However, these
values recorded in male and female ballet dancers may not be used as a representative sample of all the
dancers as ballet dancers are regarded as the thinnest of all dancers. (Pacy, Khalouha, Koutedakis, 1996).
Evans, Tiburzi, & Norton, (1985) recorded lower body weight values and lower fat percentage in female
dancers in their study compared to the female population at the faculty. Novak, Magilland, & Schutte
(1978) have discovered that dancers have lower body weight and lower body fat percentage and that
dance should be used as a means of maintaining physical fitness and ideal body weight. It is evident that
the low percentage of body fat in dancers is a result of many years of active training. Dancers have to move
their body in space constantly, thus moving their own weight gracefully in performing different types of
jumps, spins and other dance elements. The question is, however, whether dance can be used as an
adequate form of physical exercise which will have an impact on the body composition. Some specific
researches have shown positive effects of aerobic dance on body composition.
Effects of dance aerobic on body fat percentage and visceral fat
Kostić, Đurašković, Miletić i Mikalački, (2006) in a sample of 46 women aged 20 to 25, studied the
effects of the aerobic dance on the cardiovascular fitness and body composition. The experimental group
consisted of 26 women, whereas the control group included 20 women. The experimental program of
aerobic dance lasted for 3 months with a one-hour training three times a week. The results showed that
there was a statistically significant difference in the variables for cardiovascular fitness and body
composition between the initial and final measurements with the experimental group and between the
experimental and the control group during the final measurement. The study confirmed the previous
findings on the important positive impact of the dance aerobic workout on the changes of the parameters
of the cardiovascular endurance and body composition in young women.
Pantelic, Milanovic, Sporis & Stojanovic – Tosic (2013) also concluded that dance aerobic
programme decreases subcutaneous fatty tissue and body composition of the young women. They tested
the experimental disco – model of aerobic training to music which was created with aim of affecting the
body composition on a sample of 29 young women (age 23.1± 1.0 years). Results showed that after 12
weeks of application of this dance aerobic model, body mass was reduced by -3.7 % and muscle mass
increased by 2.4 %. Also there was a decrease in skinfolds and percantage of body fat, therefore this
model of dance aerobic contributed to the changes in the body composition of subjects.
Regular exercise can be more effective in reducing visceral fat compared to the effects of a weight
loss diet. It is shown that regular exercise is more effective in reducing visceral fat without a major
reduction of the body weight and that visceral fat is reduced more than subcutaneous fat. (Ross, Dagnone,
Jones, Smith, Paddags, Hudson, & Janssen, 2000).
Okura, Nakata, Lee, Ohkawara, & Tanaka (2005) have found in a sample of 209 obese and
overweight women that in people who are obese, with whom most of the fat is visceral fat, the visceral fat
reduction efficiency is higher, if the step aerobic exercises are added to the existing weight loss diet
compared to the weight loss diet without any additional physical activity. Similar results were obtained by
Okura, Nakata, Ohkawara, Numao, Katayama, Matsuo, & Tanaka (2007) who have found that the use of
aerobic dance during the period of 14 weeks in combination with an appropriate weight loss diet leads to
the metabolic syndrome improvement as well as a reduction in the BMI, visceral fat and triglycerides.
Sasai, Katayama, Nakata, Ohkubo, & Tanaka (2009) concluded that the level of visceral fat reduction
depended on the obesity phenotype. The results of their research have shown that the application of the
aerobic exercise program and the exercises with the lower strain level for the period of twelve weeks led
to a greater visceral fat reduction in the subjects with a higher amount of visceral fat (High Intra -
abdominal Fat – HIF ≥ 200 cm 2) compared to the subjects with an average amount of visceral fat
(Moderate Intra - abdominal Fat – MIF ≤ 200 cm2) (15.1 ± 26.0 cm 2 for MIF and 43.3 ± 41.9 cm 2 for HIF) as
well as a greater body weight reduction (2.3 ± 2.2 kg for MIF and 3.2 ± 3.0 for HIF).
Although there have been many studies which have had a positive effect on the fat percentage
reduction, there are some studies in which there have been no changes of the mentioned body
composition. One of the reasons for having such contradictory studies can be inadequate nutrition during
the program implementation and a greater intake of calories or an insufficient duration and frequency of
the workout. Since the absence in training and improper training can lead to a lack of desired changes,
some authors believe that the professional supervision during the exercise, as well as additional
educational component is necessary to achieve maximum results.(Gillet, P. & Caserta, M., 1996).
Effects of dance aerobic programmes and weight loss diet on body composition
Akdur, Sozen, Yigit, Balota & Guven (2007) in their research examined the effects of three
different training programs on physical fitness and physiological parameters in 60 sedentary female
subjects who did not suffer from hypertension, diabetes or any cardiovascular disease. The subjects of the
research sample were divided into three groups with one group applying dance aerobic program, another
one applying a walking program and a weight loss diet and the third one applying a weight loss diet only.
The survey results showed that the step aerobics group had better results in the body weight reduction,
BMI reduction and a decrease in total body mass compared to the group that applied a weight loss diet
only. The step aerobics group and the group that applied a walking program also showed a decrease in the
LDL cholesterol level. Based on the findings the authors concluded that the best exercise model that had
an impact on physical fitness and physiological parameters was the application of step aerobics combined
with a low calorie diet. Also, combining highly intensive dance aerobic program with a weight loss diet
can affect the maintenance of fat-free mass as well as bone- free mass and reduce the risk of
cardiovascular diseases. (Okura, Nakata, & Tanaka, 2003). Andersen, Wadden, Bartlett, Zemel, Verde, &
Franckowiak (1999) obtained the same results in their research which showed that after the application
of a 16-week dance aerobic program combined with a low calorie diet, there was a statistically significant
reduction in body weight (8.3 ± 3.8 kg), fat-free mass (0.5 ± 1.3 kg), serum triglyceride levels (16.3 %) as
well as total cholesterol levels (10.1 %). Petrofsky, Batt, Berk, Collins, Yang et al., (2008) applied a dance
aerobic program on a sample of 60 female subjects combined with a dietary plan in order to reduce body
weight and improve cardiovascular fitness. The participants performed a one-hour aerobic dance exercise
for 10 days. The research results showed that the application of this program led to the reduction in body
weight, fat –mass percentage, BMI (Body Mass Index) as well as waist circumference.
Effects of HI (High Impact) – LI (Low Impact) aerobic programmes and Step aerobic
programme on body composition
In their study, Sekulić, Rausavljević and Zenić (2003) tried to determine the difference in the
training effects between step aerobics program and HI – LI aerobics as well as analyze the changes in
morphological and motor measures in female students. The sample consisted of two groups of female
students. One group participated in a HI – LI aerobics program (N = 24), whereas the other group
participated in a step aerobics program (n = 23). The results showed that both programs led to the
reduction in skinfold-thickness measurements and subcutaneous adipose tissue reduction. Given that
there were no statistically significant differences in circumference measurements, the authors believe that
the reduction in skinfold-thickness also caused a minor muscle hypertrophy and that that was the reason
there was no difference in circumference measurements. Grant, Davidson, Aitchison & Wilson, (1998)
have concluded that LI aerobics can be suitable for people who are overweight as well as the persons who
are not in good physical condition. Consistent with this conclusion are and recommendations of the
research Marandi, Abadi, Esfarjani, Mojtahed, & Ghasemi (2012), where it is recommended to begin with
light aerobic dance programs and slowly progresses to severe, given that aerobic both lower and greater
intensity, significantly reduce body weight, percentage body fat, BMI, fat weight, lean body weight, waist
and hip ratio, and HDL cholesterol. Similar results have been obtained by Kravitz, Cisar, Christensen, &
Setterlund, (1993) who, in a sample of 24 female student who volunteered and were divided into two
groups, found that the application of the appropriate dance aerobic program caused a reduction in body
fat percentage and fat mass, the endomorphic component of the somatotype was reduced, while the
mesomorphic component was increased.
Shimamoto, Adachi, Takahashi, & Tanaka (1998) tested the hypothesis that the application of the
LI dance aerobic was a useful exercising technique for reducing body weight in obese middle-aged
women. The results of their study showed that there was a decrease in body weight and percentage of
body fat and thereby confirmed their hypothesis, while Hopkins, Murrah, Hoeger, & Rhodes (1990) found
that the LI aerobic had positive effect on all components of functional fitness (except for motor control
and coordination), including reduction of body fat.
Kin – Isler & Kosar, (2006) in their study investigated the effects of the 10-week step aerobic
workout on the anaerobic capacity in men and women. The sample of the subjects included 118 students
aged 21 to 26. The sample was divided into two groups, one step aerobics group and one control group.
Before and after a ten-week period during which the program was implemented, the measurements of the
body composition, muscular strength and the anaerobic capacities of the subjects were carried out. The
Wingate test and the vertical jump test were used. The results showed that this ten-week dance aerobic
program did not contribute the reduction in body weight and fat percentage, as well as the increase in
lean body mass (Lean Body Mass). Body compositon and cardiovascular fitness have not changed
in any study of Smith (1987) who concluded that aerobic dance and aerobic dance in the water can not be
used as an effective model of exercise to improve these two components. Similar results were obtained by
Kin - Isler, Kosar, & Korkuzus, (2001), Velazquez & Wilmore, (1991); Dowdy, Cureton, Duval, & Ouzts
(1985); Blessing, Wilson, Puckett, & Ford (1987) and Porcari, Chapek, Huntley, Brice, & Price (1995) who
also did not reduce body weight and percentage of body fat after following the program step aerobics
lasting 8, 10 or 12 weeks.
Effects of dance aerobic programmes combined with other forms of exercise on body
composition
In several studies were used a combined aerobic dance programs and other forms of
exercise. Gasti & Hiremath (2012) were determining whether calisthenic exercises, aerobic dance, or a
combination of these two types of exercise have effects on the physical fitness of males. The results of
their study showed that aerobic dance is effective in improving lean body mass and reducing the
percentage of body fat compared with the combination of these two types of exercise or a calisthenics
workout alone. In contrast to this combined program, the course of twelve training that included aerobic
dance, step aerobics and resistance training had resulted in reducing the percentage of fat and HDL (High
Density Lipoprotein Cholesterol) (Ossanloo, Najar, & Zafar, 2012 ) and body weight, body mass index
(engl. BMI) and body fat percentage (Ossanloo, Zafari, & Najar, 2012).
Engels, Bowen & Wirth, (1995) studied the effects of the additional weight strain in a ten-week
program of LI dance aerobic on aerobic power and body composition. A total of 20 female students were
included in the sample. The results showed a statistically significant reduction in the body fat percentage
(2.9%). Based on these results the authors concluded that LI dance aerobic was an efficient way of
increasing the aerobic power and the change of a body composition in the female students, while the
additional weight strain during the aerobic dance did not contribute the additional training effects that
had not already been incurred as a result of an aerobic dance workout.
Kravitz, Heyward, Stolarczyk & Wilmerding, (1997) compared the effects of a 12-week step
aerobics workout with and without hand weights on cardio respiratory fitness, body composition,
muscular strength and the injury risk in women aged 18 – 36. The subjects participated either in the step
aerobics program with hand weights (Hand Weight group) or without hand weights (No Hand Weight
group). The program was carried out 3 days a week for 30 minutes at the intensity of 75 to 90% of the
maximum heart rate (HRmax). The obtained results showed the fat percentage decrease and the fat-free
mass increase (Fat Free Mass).
Grant, Armstrong, Sutherland, Wilson, Aitchisont et al., (1993) studied physiological and
psychological responses to a fitness session called “pop mobility” in the sample of ten female students
with the average age 21,2 who volunteered to participate. The authors concluded that this program could
be used for the purposes of weight reduction.
Stojiljkovic, Mandaric, Todorovic and Mitic (2010) applied the "Omnibus" aerobic program
consisting of 12 different types of aerobics and other forms of exercise for 24 weeks on a sample of 10
women average 33.6 years ± 6 . The six-month implementation of this program has led to significant
changes – reduction in BMI, percentage body fat and body weight and a decrease in circular measures of
waist, thighs, calves, upper arm, chest and waist and hip.
Viskić - Štalec, Štalec, Katić, Podvorac, & Katović, (2007), in a sample of 220 high school students,
determined that the application of a specific program which included aerobic dance and rhythmic
gymnastics could influence the reduction in body weight and subcutaneous adipose tissue.
CONCLUSION
The results of the research of the effects of dance aerobics on body composition in young people
show that the application of the appropriate dance aerobics models can affect body composition in terms
of reducing the body weight, body fat percentage, visceral fat and increasing “lean body mass” (Lean Body
Mass) or „fat free mass“ (Fat Free Mass). Regardless of whether HI (high impact) or LI (low impact)
aerobics or step aerobics is applied, all models will lead to the changes in body composition. Depending
on the physical fitness of an individual, HI aerobics can be used by people who are physically fitter in
order to increase or maintain aerobic fitness, whereas LI aerobics can be used by people with excessive
body weight or by the ones who are not physically fit (Grant, Davidson, Aitchison & Wilson, 1998). Due to
the fact that in some studies there have been no changes in body composition, which may be the result of
an inadequate nutrition during the program implementation, it is recommended that along with the dance
aerobic program application, an adequate dietary regime is implemented, so that the best effect possible
can be reached.

REFERENCES
1. Akdur, H., Sozen, A.B., Yigit, Z., Balota, N., & Guven, O. (2007). The effect of walking and step
aerobic exercise on physical fitness parameters in obese women. Istanbul Tip Fakultesi Dergisi
Cilt, 70 (3), 64 – 69.
2. Andersen, R.E., Wadden, T.A., Bartlett, S.J., Zemel, B., Verde, T.J., & Franckowiak, S.C. (1999). Effects
of lifestyle activity vs structured aerobic exercise in obese women. The Journal of the American
Medical Association, 281 (4), 335 – 40.
3. Blessing, D.L., Wilson, G.D., Puckett, J.R., Ford, H.T. (1987). The physiologic effects of eight week of
aerobic dance with and without hand-held weights. The American Journal of Sports Medicine, 15
(5), 508-10.
4. Clarkson, P.M., Freedson, P.S., Keller, B., Carney, D., & Skrinar, M. (1985). Maximal oxygen uptake,
nutritional patterns and body composition of adolescent female ballet dancers. Research
Quarterly for Exercise and Sport, 56 (2), 180 – 185.
5. Dowdy, D.B., Cureton, K.J., Duval, H.P., & Ouzts, H.G. (1985). Effects of aerobic dance on physical
work capacity, cardiovascular function and body composition of middle-aged women. Research
Quarterly for Exercise and Sport, 56 (3), 227-233.
6. Engles, H.J., Bowen, J., & Wirth, J.C. (1995). Routine use of external weights during a low – impact
aerobic dance conditioning program: Training benefit. Research in Sports Medicine, 5 (4), 283 –
291.
7. Evans, B.W., Tiburzi, A., & Norton, C.J. (1985). Body composition and body type of female dance
majors. Dance Research Journal, 17 (1), 17 – 20.
8. Gasti, A.M. & Hiremath, R.M. (2012). Effect of callisthenic, aerobic dance and combination of
callisthenic and aerobic dance on body composition of adolescents. Asian Journal of Research in
Social Science & Humanities, 2 (12), 37-46.
9. Gillet, P.A. & Caserta, M.S. (1996). Changes in aerobic power, body composition, and exercise
adherence in obese, postmenopausal women six months after exercise training. Menopause: The
Journal of the North American Menopause Society, 3 (3), 126-132.
10. Grant, S., Armstrong, G., Sutherland, R., Wilson, J., Aitchison, T., Pault, E., & Henderson, S. (1993).
Physiological and psychological responses to a university fitness session. British Journal of Sports
Medicine, 27 (3), 162 – 166.
11. Grant, A., Davidson, W., Aitchison, T., & Wilson, J. (1998). A comparison of physiological responses
and rating of perceived exertion between high-impact and low impact aerobic dance sessions.
European Journal of Applied Physiology, 78, 324-332.
12. Hopkins, D., Murrah, B., Hoeger, W.W.K., & Rhodes, R.C. (1990). Effect of low-impact aerobic dance
on the functional fitness on elderly women. Gerontologist, 30 (2), 189 – 192.
13. Kin-Isler, A., Kosar, S.N., & Korkusuz, F. (2001). Effects of Step Aerobics and Aerobic Dancing on
serum lipids and lipoproteins. Journal of Sports Medicine and Physical Fitness, 41, 380-385.
14. Kin – Isler, A., & Kosar, S.N. (2006). Effect of step aerobics training on anerobic performance of
men and women. Journal of Strength and Conditioning Research, 20 (2), 366-371.
15. Kostić, R., Đurašković, R., Miletić, Đ., i Mikalački, M. (2006). Changes in the cardiovascular fitness
and body composition of women under the influence of the aerobic dance. Facta Universitatis –
Series Physical Education and Sport, 4 (1), 59 – 71.
16. Koutedakis, Y., Cross, V., Sharp, N.C.C. (1996). The effects of strength training in male ballet
dancers. Impulse, 4 (3), 95 – 102.
17. Koegh, J.W.L., Kilding, A., Pidgeon, P. Ashley, L., & Gillis, D. (2009). Physical benefits of dancing for
healthy older adults: A review. Journal of Aging and Physical Activity, 17, 1-23.
18. Kravitz, L., Cisar, C.J., Christensen C.L., & Setterlund, S.S. (1993). The physiological effects of step
training with and without handweights. Journal of Sports Medicine and Physical Fitness, 33 (4),
348-58.
19. Kravitz, L., Heyward, V.H., Stolarczyk, L.M, & Wilmerding, V. (1997). Journal of Strength and
Conditioning Research, 11 (3), 194-199.
20. Lanningham-Foster, L., Foster, R.C., McCrady, S.K., Manohar, C., Jensen., T.B., Mitre, N.G., Hill, J.O., &
Levine, J.A. (2008). Changing the school environment to increase physical activity in children.
Obesity (Silver spring), 16 (8), 1849 – 53. Epub May 29
21. Manson, J.E., Colditz, G.A., & Stampfer, M.J. (1990). A prospective study of obesity and risk of
coronary heart disease in women. The New England Journal of Medicine, 322, 882-889.
22. Marandi, S.M., Abadi, N.G.B., Esfarjani, F., Mojtahedi, H., & Ghasemi, G. (2012). Effects of intensity
of aerobics on body composition and blood lipid profile in obese/overweight females.
International Journal of Preventive Medicine, 5t h Iranian International Sports Medicine Congress, 4
(1), 118-125.
23. Mišigoj-Duraković, M., Matković, B.R., Ružić, L., Duraković, Z., Babić, Z., Janković, S., i Ivančić-
Košuta, M. (2001). Body composition and functional abilities in terms of the quality of
professional ballerinas. Collegium Antropologicum, 25 (2), 585-590.
24. Novak, L.P., Magilland, L.A., & Schutte, E. (1978). Maximal oxygen intake and body compositon of
female Dancers. European Journal of Applied Physiology, 39, 277-282.
25. Okura, T., Nakata, Y., & Tanaka, K. (2003). Effects of exercise intensity on physical fitness and risk
factors for coronary heart disease. Obesity Research, 11 (9), 1131 – 1139.
26. Okura, T., Nakata, Y., Lee. D.J., Ohkawara, K., & Tanaka, K. (2005). Effects of aerobic exercise and
obesity phenotype on abdominal fat reduction in response to weight loss. International Journal of
Obesity, 29 (10), 1259 – 1266.
27. Okura, T., Nakata, Y., Ohkawara, K., Numao, S., Katayama, Y., Matsuo, T., & Tanaka, K. (2007). Effects
of aerobic exercise on metabolic syndrome improvement in response to weight reduction.
Obesity, 15 (10), 2478 – 2484.
28. Ossanloo, P., Najar, L., & Zafari, A. (2012). The effect of combined training (Aerobic dance, step
exercise and resistance training) on body fat percents and lipid profiles in sedentary females of
AL_ZAHRA University. European Journal of Experimental Biology, 2 (5), 1598-1602.
29. Ossanloo, P., Zafari, A., & Najar, P. (2012), The effect of combined training (Aerobic dance, step
exercise and resistance training) on body composition in sedentary females. Annals of Biological
Research, 3 (7), 3667-3670.
30. Pantelić, S., Kostić, R., Mikalački, M., Đurašković, R., Čokorilo, N., i Mladenović, I. (2007). The
effects of a recreational aerobic exercise model on the functional abilities of women. Facta
Universitatis – Series Physical Education and Sport, 5 (1), 19-35.
31. Pantelić, S., Milanović, Z., Sporis, G., & Stojanović – Tošić, J. (2013). Effects of a Twelve-Week
Aerobic Dance Exercises on Body Composition Parameters in Young Women. International
Journal of Morphology, 31 (4), 1243-1250.
32. Pacy, P.J., Khalouha, M., & Koutedakis, Y. (1996). Body composition, weight control and nutrition in
dancers. Dance Researche, 14 (2), 93 – 105.
33. Petrofsky, J., Batt, J., Berk, L., Collins, K., Yang, T., LeMoine, M., Bains, G., Gunda, S., Raju, C.,
Vanarasa, D., Kim, Y., Beard, C., Broussard, K., Christensen, J., Ellstrom, C., George, I., Holland, M.,
Vallabhaneni, P., & Brown, J. (2008). The effect of an aerobic dance and diet program on
cardiovascular fitness, body compositon, and weight loss in women. The Journal of Applied
Research, 8 (3), 179-188.
34. Porcari, J.P., Chapek, C.L., Hutley, E.L., Brice, G.A., & Price, S. (1995). Effects of a 10 – week step
aerobik training program on the aerobic power and body composition of college – age women.
Sports Medicine, Trainig and Rehabilitation, 5 (4), 321 – 329.
35. Ross, R., Dagnone, D., Jones, P., Smith, H., Paddags, A., Hudson, R., & Janssen, I. (2000). Reduction
in obesity and related comorbid conditions after diet - induced weight loss or exercise - induced
weight loss in men. Annals of Internal Medicine, 133 (2), 93 – 13.
36. Sasai, H., Katayama, Y., Nakata, Y., Ohkubo, H., & Tanakra, K. (2009). Obesity phenotype and intra-
abdominal fat responses to regular aerobic exercise. Diabetes Research and Clinical Practice, 84
(3), 230 – 8.
37. Sekulić, D., Rausavljević, N., i Zenić, N. (2003). Changes in motor and morphological measures of
young women induced by the HI - LO and step aerobic dance programmes. Kinesiology, 35 (1), 48-
58.
38. Smith, C. (1987). Training effects of water aerobics compared to aerobic dance. Preuzeto sa World
Wibe Web dana 04.07.2013. http://minds.wisconsin.edu/handle/1793/48963
39. Shimamoto, H., Adachi, Y., Takahashi, M., & Tanaka, K. (1998). Low impact aerobic dance as a
useful exercise mode for reducing body mass in midly obese middle-aged women. Applied Human
Science. 17 (3), 109-114.
40. Stojiljković, S., Mandarić, S., Todorović, K. i Mitić, D. (2010). The effect of the “Omnibus” aerobics
application on women’s body composition. Physical Culture – Journal of Sport Sciences & Physical
Education, 64 (2), 59-67.
41. Terry, R.B., Stefanick, M.L., Haskell, W.L., & Wood, P.D. (1991). Contributions of regional adipose
tissue depots to plasma lipoprotein concentrations in overweight men and women: possible
protective effects of thigh fat. Metabolism. (40), 733-740.
42. To, W.W., Wong, M.W., & Chank, K.M. (2010). Association between body composition and
menstrual dysfunction in collegiate dance students. Journal of Obstetrics and Gynaecology
Research. 23 (6), 529-535.
43. Uzunović, S. (2008). The transformation of strength, speed and coordination under the influence
of sport dancing. Facta Universitatis, Series: Physical Education and Sport, 6 (2), 135 – 146.
44. Uzunović, S., Kostić, R., & Živković, D. (2010). Effects of two different programs of modern sports
dancing on motor coordination, strength, and speed. Medical Problems of Performing Artists, 25
(3), 102 – 109.
45. Uzunović, S. (2011). The prediction of competitive success in disco dance. Facta Universitatis,
Series: Physical Education and Sport, 9 (3), 229 – 238.
46. van Marken Lichenbelt, W.D., Fogelholm, M., Ottenheijm, R., & Westerterpp, K.R. (1995). Physical
activity, body composition and bone density in ballet dancers. British Journal of Nutrition, 74, 439
– 451.
47. Viskić-Štalec, N., Štalec, J., Katić, R., Podvorac, Đ., & Katović, D. (2007). The impact of dance-
aerobics training on the morpho-motor status in female high-schoolers. Collegium
Antropologicum, 31, 259-266.
48. Velazquez, K.S., & Wilmore, J.H. (1991). Changes in cardiorespiratory fitness and body
composition after a 12-week bench step training program. Medicine & Science in Sports & Exercise,
24, 78.