HIGH AND LOW

IMPACT AEROBICS
PREPARED BY: MS. ARIEZA FULAY
Objective:
Discuss the high and low impact
aerobics
Demonstrate the both high and low
impact aerobics
Describe and to know the purpose
of high and low impact aerobics
HIGH IMPACT AEROBICS

Involves kick, jumps and bend that elevates the

heart rate and can burn several hundred calories
in an hour.

simple and provides enough intensity to increase

heart rate without exhaustion.
LOW IMPACT AEROBICS

rhythmic movements, continuous movements

improve endurance and cardiovascular health
Controlled arm and leg movement
Guidelines in designing
Aerobic routines
1. Pre-Cardio (Warm Up and Stretching)
 Slow pace movement preferably low impact
aerobics “Dynamic Stretching”
Slow and easy movement
Head to toe
Guidelines in designing
Aerobic routines
2. Cardio or Aerobic Phase
Continuous movement, exercises using mainly the
large muscle groups, more challenging steps,
increase beat of music from 135-150 beats per
minute.
Guidelines in designing
Aerobic routines
3. Post-Cardio
Slow down exercise routine heart rate
Follow-up with sustained static stretches.
Strengthen and tone the muscles
Guidelines in designing
Aerobic routines
4. Cool down
Combination of a variety of exercises to strengthen
and tone muscles with the use of weights.
do supportive conditioning such as floor exercises.
Continue with slow movement to prevent dizziness
and headache
Low Impact Aerobics Steps
1. March 2.
Double Knee lift
Low Impact Aerobics Steps
3. Double Side steps 4. Grapevine
Low Impact Aerobics Steps
5. Heel Press 6. Knee lift
Low Impact Aerobics Steps
7. Leg Curl 8. Lunges
Low Impact Aerobics Steps
9. Mambo 10. Side step
 Low Impact Aerobics Steps
11. Touch Step 12. V Step 13. Walk f and
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High Impact Aerobics Steps
1. Side Kick 2. Hop
 High Impact Aerobics Steps
3. Cross over knee lifts 4. Leg curl and cross back
High Impact Aerobics Steps
5. Pump 6. Repeaters knee lift
 High Impact Aerobics Steps
7. Front kick 8. Power Jack
Arm movements
1. Arms Up 2. Arms cross in
front

3. Bicep curl 4. Front raise

Arm movements
5. Lateral Raise 6. Arm punch

7. Punch 8. Arms pull down

Arm movements
9. Triceps kickback 10. Alternate arm push
Stretching
1. Neck Stretching 2. Shoulder stretch
Stretching
3. Triceps stretch 4. Oblique Stretch
Stretching
5. Lunges 4. Oblique Stretch
Cool down
1. Cross sitting position- 2. Back stretching
Neck stretching
Cool down
3. Shoulder and arms stretching 4. Hip stretching
Cool down
5. Triceps stretching 6. Leg stretching
Activity:

Write your exercise routine one by one

using High Impact aerobics (Steps, Arm
movements, Stretching and Cooldown) and
Low Impact Aerobics. (5 steps each)
THANK YOU FOR
LISTENING!
KEEP SAFE AND GOD BLESS!