dance aerobics

For a healthy you!

 WHAT IS DANCE AEROBICS?
  
 Here comes the easy method of maintaining a

perfect figure - dance aerobics! As the name

suggests, dance aerobics is an exercise that combines
the rhythmic steps of aerobics with graceful dance
movements.
OBJECTIVES
 Define dance aerobics
 Identify its types
 Its benefits
 Perform dance aerobics
 Create own routine
FOUR TYPES OF DANCE AEROBICS

 HIGH IMPACT
EXERCISES
 Involves intense

jumping actions
designed to improve the
toning of the abdominal
area, calf, and also boost
the cardiovascular
system
 LOW IMPACT EXERCISES
 Involves less jumping but

more of footwork which are

coordinated with the
rhythmic beats of music
being played.
 STEP AEROBICS
 Distinguished from

other forms of aerobic

exercise by its use of
an elevated platform.
 WATER AEROBICS
 Also called

"waterobics" is the
performance of aerobic
exercise in shallow
water such as a
swimming pool.
H S S E N T I F M O L A M P C
E B D E A V U C V T O U J E L
A F C A R T E S I C R E X E O
L E A D V O I R E A N M O P W
T C I S U M E R T P F C A I I
H R X V L P C K P M U V P L M
H T D D A N C E V I N D E B P
L G P R K B K S W H E E T G A
I A I T B F C N E G T U S E C
U A G E C I F O Z I L M R E T
T S R I B C B A S H R I N M L
B R W O K M H R F V E M Q V O
M G R L P S C I B O R E T A W
V E V A R X T E I K C F N M L
 WHY DO WE NEED DANCE
AEROBICS?
Keep excess pounds at bay
Increase stamina
Ward of viral diseases
Reduce your health risk
Manage chronic conditions
Strengthen your heart
Keep your arteries clear
Boost your mood
Stay active and independent as you grow old
LIVE LONGER!
WHAT WILL WE NEED?
1. Proper foot wear(shoes designed for dance aerobics is recommended)
2. Light weight and well ventilated clothing
3. Spacious area or room
4. Floor surface that provide cushion and stability
5. Motivating music(120-130 beats per min.)
6. Tape player
BEFORE YOU START REMEMBER TO..

 Eatbreakfast
 Wear proper clothing
 Drink lots of water
 And do some

STRETHCHING!
LET’S STRETCH!
Calf Stretch
 Face a wall, standing about

2 feet away from it. Keeping

your heels flat and your
back straight, lean forward
slowly and press your hands
and forehead to the wall.
Hold the stretch for 20
seconds and then relax.
Repeat.
b. Hamstring Stretch
 Lie down with your back

flat on the floor and both

knees bent. Bend your right
knee up to your chest and
grab your right thigh with
both hands behind your
knee. Hold the stretch for
20 seconds. Repeat the
stretch with your left leg.
c. Quad Stretch
 Face a wall, standing about

1 foot away from it. Raise

your right leg behind you
and grab your foot with your
left hand. Gently pull your
heel up toward your buttock,
stretching the muscles in the
front of your right leg for 20
seconds. Repeat with left
leg.
LOW IMPACT EXERCISES

a. Head Turn
 Turn head to right

(focus eyes); return to

center, turn head to left;
return to center (40
counts)
b. Triceps extension
 Bend the arm at the

elbow and lower toward

the upperback. Return
to starting position.
Support the arm with
the opposite hand. Hold
near the tricep in front
of the chest. (40 counts)
c. Jog
 run around the room

in clockwise direction
(2 minutes)
d. Squat
 (arms only or free

weights)
 Lower the buttocks

about 90 degrees. One

should sit backwards as
though trying to sit on
chair. Keep head and
eye forward.
e. Chest press
 Press the arms

together infront of the

body. Return to
starting position.(20
counts)
 f. Jog around the room in
counterclockwise
direction. (2 minutes)
HIGH IMPACT EXERCISES

 From low to moderate

intensity movements, you
may increase the intensity.
 Figure 1 - March/ walk

step for 2 minutes

 figure 2 - Jog/ Run
for 3 minutes
Figure 3 - Slide for 32
counts
 Right foot brushes floor,

momentarily loss of
contact with the floor as
left replaces right
Figure 4- Jumps for 32
counts
 Take off on two feet and

land on two feet

momentarily or sustained
loss of contact with floor
 COOL DOWN

 This usually takes about 5

mins. Walk around the
room, hands arms on sides.
 FINAL STRETCHING AND
RELAXATION

 Lasts for 5 minutes. It improves or maintains

flexibility and helps prevent muscle soreness
 BE CREATIVE!
 Now that you know the basics of
dance aerobics, feel free to create your
own routine by combining two or
three of the basic steps. Have fun!