Students will start off watching a video defining aerobic fitness and giving examples and benefits . Aerobic physical activity has these components: Frequency; Intensity, or how hard a person works to do the activity. Walking is a great way to get in shape while applying minimal stress to your joints. It is important that you try a variety of activities so that you can discover the ones you like best. A typical dance class usually begins with a 5 to 10 minute warm-up, followed by a 20- to 30-minute aerobic routine, and ends with a 5- to 10-minute cool down. Aerobic dancing involves any kind of dance put to music and can include everything from Zumba (a Latin-inspired dance aerobics) to hip-hop dancing. Stand with your feet together and hands alongside your thighs. Walking. Aerobics Vol. Dance Mix 2022 High/Low Aerobics, Step, Strength/Body Conditioning. A set may consist of many different moves and the different moves may have different durations. 3. Aerobic dancing involves any kind of exercise . knows few new positions and steps. Know the lingo before you head to aerobics dance class. Step aerobics uses gravity to overload the body. Step right foot and left foot back to hip-distance, one count at a time. Aerobic Fitness Lesson Plan. . Add on knee 2x + basic step 2x. accurately performs few dance steps, always struggles and looks overwhelmed For example, light table tennis isn't particularly aerobic but an intensive match would qualify. For example, lift and lower your right knee for a two-count movement. 10. Examples of anaerobic exercises Weightlifting. Zumba. Don't dismiss the simple act of walking as useless when you're considering an aerobic activity that won't wreak havoc on your joints. Assists in weight management and/or weight loss. They can learn a dance that incorporates aerobic steps for children. Aerobic activity makes a person's heart beat more rapidly to meet the demands of the body's movement. Dance Studio Equipment; Take for example the 'knee raise' in aerobics. Roll down the spine. Do 1-2 sets of 8-15 repetitions each. Monday Tuesday . The following are activities are considered aerobic exercise. Layer march on top to V-up and mambo 2x behind step. Lowers blood pressure. Repeat step 1. Low-impact aerobics is less intense than high-impact aerobics (Music cadence of 118-125 BPM). The definitions of the different components follow. particular types of dance, dress, art (such as graf ti), and music [25] and it still grows up . 2176 Words. Cardiovascular conditioning, muscle toning, and stretching are emphasized through coor- dinated dance steps and body movements . Sometimes, the instructor will ask you to move your lead leg for 4 counts, and then the other for 4 counts. 9 - Agility. 3. Dance aerobics ensures healthy heart and strengthens your lungs. This is . 5. You can also do a stag leap by jumping with one bent leg and one straight leg. For example, interval training, where you alternate cycles of low-intensity (aerobic) and high-intensity (anaerobic) work during the same workout, has elements of both.So does a game of tennis where you might sprint at one moment (anaerobic) and then move less aggressively for several minutes (aerobic) as you hit . Layer exit down after mambos to straddle. Clear space, so you have room to move, and begin your music. Dance aerobic classes are ideal for any fitness level because steps can be modified. Turn class (Aerobic Exercise Examples) Gear: stationary bicycle, cycling shoes (discretionary), cushioned bike shorts or jeans (discretionary) Advantages: Spin classes manufacture quality and improve muscle tone and cardiovascular perseverance. Walking might not be as flashy as jogging or rock climbing, but it will help you burn calories without sustaining much impact. Jump up and spread your feet while you settle into a squat position. Repeat for the designated number of reps. 2. strengthen your heart and lungs help with weight loss build endurance and stamina (helpful for day-to-day activities) help decrease anxiety increase positive moods (thanks to the release of. 6 - Speed. The "step" is a 4-inch to 12-inch raised platform. Read more exercise-of-stretching.. Each student is to create and videotape a 15-minute choreographed aerobic dance routine to teach to. The word aerobic means "with oxygen" but aerobics usually refers to any kind of activity that gets your heart pumping and your muscles using oxygen. Check out these aerobics classes in Kolkata to help you gain good results. ABS. Changes on Aerobic Exercises Today: Aerobic exercises are now mixed with music to slim and tone mostly women, an . When you're ready, extend your lifted leg back behind you until it's parallel to the floor. Step 2 March in place to the beat. Improves cardiovascular health. This enhances muscle strength and endurance, generating hypertrophy. Step 1 Select the song to which you want to create an aerobic dance. There are many different types of aerobic dance workouts but most share some things in common like large arm movements, quick-paced footwork and steps, hip movements, kicks and spins. Improves muscle health. Aerobic exercise stimulates the heart rate and breathing rate to increase in a manner that is sustained for the entire session. Getting children enrolled in aerobic dance for kids isn't always easy if they don't like dancing themselves, but it does have a lot of advantages such as better flexibility, improved motor skills, and better-developed limb strength. Low-impact aerobics will result in slower weight loss. Zumba Step is a lower-body workout that incorporates Zumba routines and step aerobics with Latin dance rhythms. 5 - Muscular Strength. It is a great fitness program that combines Latin, International, and Salsa music with some amazing and fun-filled dance moves. Lift your legs bending them at the knees. Push through the heels and jump back up and return to the starting position. Step about two feet forward with your lead leg. A single activity can include elements of both aerobic and anaerobic exercise. Low-impact aerobic dance, step aerobics, water aerobics, and brisk walking are examples of this kind of fitness activity. Jump your feet to a little more than hip-width apart and land in a squat position. As you land, touch your right fingertips to the floor, keeping your back flat, shoulders back, and core engaged. iRubric J764C9: Rubric for evaluating Aerobic Dance presentations. Layer march to 8 marches on top and down, and layer repeater knees 3x into double knee. Benefits of aerobic exercise. Second knee of double knee goes over the top. Standing donkey kicks will really get your backside warmed up. Some of the activities above are only aerobic exercise if they are done in a vigorous way. 4 - Muscular Endurance. This exercise gives a complete warm-up to your body. Low-impact aerobic dance, step aerobics, water aerobics, and brisk walking are examples of this kind of fitness activity. Lowers heart rate and blood pressure. 10 - Coordination. Often moves are referred to as Reebok step moves in reference to one of the first makers of the plastic step commonly used in gyms. Over time, regular aerobic activity makes the heart and cardiovascular system stronger and fitter. 8 - Reaction Time. 3. Children can do muscle- and bone-strengthening activity at least 3 days each week. 2. Keeping your back straight, lift one of your legs so you're standing on one foot. You'll get more out of this fun, music and movement workout if you know how to move your feet. Do some standing donkey kicks. Fabulous 80s Dance, High/Low Aerobics, Special Populations, Strength/Body Conditioning. Increases HDL or "good" cholesterol. | Meaning, pronunciation, translations and examples Low-impact aerobics is less intense than high-impact aerobics (Music cadence of 118-125 BPM). Whether you are young or old, active or inactive, walking can be done by almost anyone . 1. Examples of Dance Aerobics: 6. Step forward with the right foot as wide as possible, then step forward and out with the left foot as wide as possible. Example 6 : 45 minutes of doubles tennis Weight lifting : Rock climbing : 30 minutes of vigorous hiking : 45 minutes of doubles tennis : 90 minutes moderate-intensity . The following aerobic dance steps are true dance steps, and provide a fantastic aerobic workout. Increases the maximum consumption of oxygen by the body. Improves cardiovascular conditioning. Different types of dance aerobics include Hi-Lo aerobics, Hip-Hop aerobics, Funk and jazz aerobics. 9. Step with your right foot on. Step aerobics was innovated by Gin Miller around 1989. Hop culture originated as an integrated series of live community-based practices, including. Bring the back leg forward to meet it. Confidence. Use choreography skills to create fun, engaging dance routines that attract up to 35 clients per class. Step back two feet with your lead leg and draw the other foot back to meet it. This causes more jarring of the joints when the body weight strikes the floor again. High-impact aerobics results in weight loss taking place faster and you will lose more weight as well. There are many benefits of dance aerobics. many types of active aerobics. Ballroom Dancing: Although ballroom dancing might not be the most strenuous aerobic dance to do, it is surely full of benefits. Basic steps and formations Ballet and modern dance. 4. For example, swimming is a sport, a type of vigorous aerobic activity, and a type of vigorous recreation; in this book, it is classified as a vigorous aerobic activity. Dig your right toe. 2. So take a few (dance) steps outside the box, and breathe some new life into the same old, same old. Walking. V-Step This dance step is also doable on an aerobic step or the floor. To get the most out of your workout, Dr. Cooper recommends aiming for a cycling speed slightly above 15 miles per hour to receive the most aerobic benefits. The style and movement vocabulary of classical ballet is rooted in the five turned-out positions of the feet: (1) heels touching and feet forming a straight line; (2) heels apart and feet forming a straight line; (3) one foot in front of the other with the heel against the instep; (4) feet apart, one in front of the other; and (5) one foot in . An hour-long aerobic dance class usually has four to six 32-count combinations. Examples of aerobic exercises include cardio machines, spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing.
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