Dance Aerobics
- means presence of oxygen or with oxygen
- characterized by rhythmic movements of the large muscles and the inclusions of lo to moderate intensity
that is performed continuously over a long period of time.
Benefits of Aerobics Exercises
1. Decrease the stored fat in the body
2. Body burns calories
3. Physiological and emotional stress relief
4. Muscular endurance increase
5. Heart actually becomes larger/expands
6. Stoke at rest will beat slower
7. Body uses oxygen more efficiently
8. Increase in the number of capillaries
Phases of Aerobic Workouts
1. Warm-up
* importance
* improve coordination
* improve performance
* raise general body temperature
* increase range of motion
* increase power output
* decrease risk of injury
* prevent muscles soreness and undue fatigue
2. Aerobics Phase
3. Cooling Down
Safety Measures in Dance Aerobics
1. Increase water intake to prevent dehydration
2. Wear comfortable clothing
3. Wear proper footwear (rubber shoes with cushion)
4. Exercise are should be properly ventilated or air conditioned
5. Don’t wear bangles, necklace, earrings or any jewelries
6. Take proper nutritional diet
7. Enough sleep
8. Self check whether you are ready to work out
9. Check heart rate
Ways to check your pulse rate
* heart rate is obtained either by getting he pulse
- carotid artery (neck)
- radial artery (wrist)
- femoral artery ( groin)
- popliteal artery ( behind the knee)
- posterior tibial artery (near the ankle joint)
- dorsalis pedis artery (foot)
*RHR for 30 seconds = no. of beats x 2
* RHR for 15 seconds = no. of beats x 4
* RHR for 10 seconds = No of beats x 6
Normal heart rate for adults range to 60-100 beats for minute