RIZAL TECHNOLOGICAL UNIVERSITY

INSTITUTE OF PHYSICAL EDUCATION

AEROBIC
EXERCISE
 OVERVIEW OF AEROBIC
EXERCISES
BENEFITS OF AEROBIC
EXERCISES
TOPICS TO BE
DISCUSSED: SAFETY MEASURES

ZUMBA EXERCISES

EXAMPLE OF ZUMBA STEPS

 AEROBIC EXERCISE

AEROBIC EXERCISE IS EXERCISE THAT

INVOLVES OR IMPROVES OXYGEN
CONSUMPTION BY THE BODY. AEROBIC
MEANS "WITH OXYGEN", AND REFERS TO
THE USE OF OXYGEN IN THE BODY'S
METABOLIC OR ENERGY-GENERATING
PROCESS.
 AEROBICS
Aerobic exercise is the type of
moderate-intensity physical activity
that you can sustain for more than
just a few minutes with the objective
of improving your cardiorespiratory
fitness and your health.
 Benefits of Aerobic Excercises

Maintain Physical Increase your stamina, Reduces Health Risks

Fitness fitness and strength
Aerobic exercise reduces the
Combined with a Strengthen cardio risk of many conditions,
healthy diet, aerobic vascular and promotes including obesity, heart
good blood circulation disease, high blood pressure,
exercise helps you lose
type 2 diabetes, metabolic
weight and keep it off. results to stamina and
syndrome, stroke and certain
reduces fatigue types of cancer.
 Benefits of aerobics excercises

Boost your mood Ward off viral illnesses Live longer

Aerobic exercise may Studies show that people who
Aerobic exercise
ease the gloominess of participate in regular aerobic
activates your immune exercise live longer than those
depression, reduce the
system in a good way. who don't exercise regularly. They
tension associated with
This may leave you less may also have a lower risk of
anxiety and promote dying of all causes, such as heart
susceptible to minor viral
relaxation. It can also disease and certain
illnesses, such as colds cancers.ertain types of cancer.
improve your sleep.
and flu.
SAMPLE AEROBIC LOW IMPACT AEROBIC
EXCERCISES EXERCISES

• Walking
• Rowing
• Swimming
• Cycling
HIGH IMPACT AEROBIC
EXERCISES

• Running
• Jumping rope
• Zumba
• Performing high impact routines or
step aerobics.
 Zumba
AEROBICS exercise
is the workout type which is a workout dance in which you
have to involve the entire body
involves jumping, running,
for every movement. It based
skipping, dancing and on the Latin dance movement
exercises that promotes which relays on burning calories
cardio vascular endurance. from the whole body.
How To Stay Safe With Zumba
Exercises
 Prepare for class
It includes tangible equipment like shoes, dress and even
tumbler or bottled water for your hydration. the most Important
thing to prepare is yourself, be ready on the sweat you are going
to release and have some time to Warm up your body to avoid
fatigue and muscle cramps.
Eat something light before your
class

You need to eat something light like nuts or fruits before you
attend your Zumba class as you need to charge up your body for
the workout. You can eat a meal 2 hours prior to your Zumba
class.
 Warm up and cool down
A good warm-up will help raise your body temperature, work your
muscles, and reduce soreness afterward. A brief cool-down
consisting of lighter physical activity will help bring down your heart
rate, respiratory rate, and body temperature. Zumba instructors
often use music with a slower beat as the initial and final song to
accomplish those goals.
 Hydrate
You likely to perspire a great deal and can become dehydrated
quickly. So bring a bottle of water and stop for frequent sips.
Humidity can add to your risk of passing out. Watch for
lightheadedness and stop if you feel faint.
 Modify those moves.

Use common sense and avoid dangerous moves, even if the teacher
and your neighbors are doing it. A good instructor will demonstrate
lower-intensity alternatives and tailor the class to participants level
of performance.
 Ditch the crowds
Zumba requires a healthy amount of physical space so that people
don't injure others with high-velocity movements like boxing
punches or chorus-line kicks. Crowded classes can lead to injuries,
bumps, and falls. Check out multiple facilities and various times of
the day to find which classes are least congested.
 Consult your physician

As with any high-intensity cardio exercise, its best to see your

doctor before you begin, especially if you have heart disease or
kidney disease, asthma or emphysema, high blood pressure,
arthritis, osteoporosis, or disk herniations.
Example of Zumba Steps
 Cumbia Step
Level 1

• Starting with the R foot, move

obliquely forward and backward with
swinging of arms.
• Repeat to the opposite foot. Arms
remain swinging.
 Cumbia Step
Level 2

• Starting with the R foot, move

obliquely forward and backward
while swinging your arms.
• Lower your trunk slightly as you
move forward.
• Repeat to the opposite foot. Arms
remain swinging.
 Cumbia Step
Level 3

• Starting with the R foot forward, Lift

your L foot obliquely and slightly
bent your trunk.
• Swing your arms.
• Repeat to the opposite side.
 Samba Wisk
Level 1

• Starting with the R foot, Move your

R foot sideward.
• Follow with your L foot and place it
at the back of the R foot.
• Repeat alternately.
 Samba Wisk
Level 2
• Starting with R foot, Move your R
foot sideward.
• Follow by your L foot backward.
• Forward your L foot obliquely.
• Lift and cross your arms as you
step your foot backward.
• Repeat 4 times per side.
 Samba Wisk
Level 3
• Starting with the R foot, Move your R foot
sideward.

• Follow by your L foot backward.

• Forward your L foot obliquely.

• This time we add the arms; as you return

your left leg, lift your arm upwards to form
an X, and whenever you move backward with
your left leg, your arm returns to its original
place on the sides. Alternate between step
 Reggaeton
Level 1

• Make 2 side steps to the right –

2 counts.

• Make 2 side steps to the left – 2

counts

• Body will move like a wave in

motion.
 Reggaeton
Level 2

Step 1: Make 2 side steps to the right, this time

we will use arm movements when you move to
the right side do a pushing arm movement
away from your body two times (Shoulder
level) – 2 counts

Step 2: Make 2 side steps to the left , this time

we will use arm movements when you move to
the left side do a pushing arm movement away
from your body two times (Shoulder level) – 2
counts
 Reggaeton
Level 3
Step 1: Make 2 side steps to the right, this time
we will use arm movements when you move to
the right side do a pushing arm movement
away from your body two times (Above the
head level) – 2 counts

Step 2: Make 2 side steps to the left , this time

we will use arm movements when you move to
the left side do a pushing arm movement away
from your body two times (Above the head
level) – 2 counts
 Salsa Basic
Level 1

Step 1: Looking forward, take a step with your

left leg, entirely transferring your weight
forward, and raise your heel with your right
leg; return to the previous posture following
this step. – 2 counts

Step 2: Using your right leg, step backward and

totally transfer your weight to your right leg;
return to the previous posture following this
step.- 2 counts
 Salsa Basic
Level 2
Step 1: Looking forward, take a step with your left
leg, entirely transferring your weight forward, and
raise your heel with your right leg; return to the
previous posture following this step . We execute
the arm movement this time, and as we go forward,
we generate an arm movement that circulates in
the direction of the leg action. – 2 counts

Step 2: Using your right leg, step backward and

totally transfer your weight to your right leg; return
to the previous posture following this step.- 2
counts
 Salsa Basic
Level 3

Step 1: Looking forward, take a step with your

left leg, entirely transferring your weight
forward, and raise your heel with your right
leg; return to the previous posture following
this step. – 2 counts

Step 2: Lunge backward with your right leg and

lift your arms sideways, completely
transferring your weight on your right leg that
is completing the lunge step; return to the
previous posture after this step.- 2 counts
 Final Output- Zumba
Exercise
Instruction: Together with your
groupmates, Create a Zumba routine that
will last 5-7 Minutes. You may anchor your
routine on the steps discussed or to
search and formulate your own steps. This
activity should be done Remotely.
 RUBRICS
25 pts 20 pts
15 pts 10 pts
REFERENCES
I. (2019). Education App for Students. IsEqualTo Learning Systems Private Limited Copyright (c) 2021.
Retrieved November 8, 2021, from https://isequalto.com/iet-app/ask-the-world/UAvk9548-What-is-the-
difference-between-zumba-and-aerobics?
Aerobic Exercise Health: What Is It, Benefits & Examples. (2020). Cleveland Clinic.
https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise

Iliades, C., MD, & Cutler, D. M. O., PhD. (2021, July 6). What Counts as Aerobic Exercise (aka Cardio).
EverydayHealth.Com. https://www.everydayhealth.com/fitness/workouts/why-you-need-aerobic-exercise.aspx

Aerobic Exercise List, Benefits, At Home, and Calories Burned Chart. (2021, January 7). EMedicineHealth.
https://www.emedicinehealth.com/aerobic_exercise/article_em.htm

Prakasan, C. (2017, June 30). Tips for Zumba class beginners: 7 basic DOs and DON’Ts before joining Zumba
class. India News, Breaking News | India.Com. https://www.india.com/lifestyle/tips-for-zumba-class-beginners-
7-basic-dos-and-donts-before-joining-zumba-class-2283442/

Rehab, S. S. (2013). How to Stay Safe with Zumba. Kaizo Health. https://www.kaizo-health.com/chiropractic-health-
and-wellness-blog/how-to-stay-safe-with-zumba/