PHED 111 REVIEWER Aerobic Dancing

MIDTERM EXAM  Referring to ballet, jazz, Zumba and so

much more.
 They are usually called workouts with
TOPIC: DANCE AEROBICS AND ZUMBA
low impact because they are slow paced
Aerobic Exercise compared to other aerobic workouts.
 Because of this, they are great options
 any physical activity that makes you
for those who are pregnant, obese or the
sweat, causes you to breathe harder, and
elderly.
gets your heart beating faster than at
rest. 4 Types of Aerobic Dances and their benefits:
 It strengthens your heart and lungs and
1. ZUMBA
trains your cardiovascular system to
 The first and most interesting kind of
manage and deliver oxygen more
Aerobic Dance.
quickly and efficiently throughout your
 A great fitness program that combines
body.
Latin, International, and Salsa music
 uses your large muscle groups, is
with some amazing and fun filled dance
rhythmic in nature, and can be
moves.
maintained continuously for at least 10
 You will find interval training,
minutes.
resistance training, and strength
 Examples:
training.
 Lifting heavy weights
 There will be slow and fast rhythms
 Stretching the muscles
alternating throughout so that you can
 Doing physical activity that can
keep burning calories.
make you sweat and breathe
 not just for people who can dance.
hard
 Benefits:
Cardiovascular System a. Tones Your Entire Body:
 It will engage all your
 made up of your heart and blood
muscles and make sure all
vessels e.g., arteries, veins, and
the popular muscle
capillaries that transports blood
building moves such as
throughout the body.
squats and lunges find a
Aerobic place. It will tighten and
tone your body from head
 refers to how your body uses oxygen to
to foot.
sufficiently meet energy demands
b. It Makes You Come Back:
during exercise.
 It will change your whole
idea of working out and
The dance routines and workouts available
will be something you will
in aerobics are both super-fun and effective.
look forward to.
c. Gives You Great Results:
It can burn up to 800 calories in an hour
and help you drop the pounds quicker than  will also give you great
you imagine results in a very short
period. There are many
women who have lost over
 50 pounds by doing And this is something you
Zumba. A lot of them have need to feel it yourself.
also said that any day they When you spend an hour
would choose dancing on Jazzercise, you are not
over the gym. just going to sweat like
d. Great for All Ages: crazy but also improve
 great for women of all your performance at your
ages. The two of you can workplace.
melt fat like it’s no big deal c. Works For Everyone:
with the help of Aerobic  Jazzercise is great for
dance. people belonging to all
e. Reduces Stress: fitness levels.
 Zumba is not just about  Regardless of whether you
losing weight. You are are a teenager or a young
going to fall in love with adult or even a middle-
Zumba, and there will be aged woman, you can
no turning back. practice Jazzercise. Don’t
f. Easy to Find: ever hesitate to try
 Zumba is very easy to Jazzercise.
find. You can order it d. Gives A Whole Body Workout:
online or pick it up from a  Jazzercise routines take
music store. Working out care of every muscle
has never been this fun! section of your body.
Whether it is your abs,
2. JAZZERCISE glutes, arms and inner
 Fun while working out thighs, you will tone all of
 will work all those bulky sections of that with the help of this
your body and help you achieve amazing routine.
your fitness goals. e. Makes You Happy:
 Famous since the 1970s, this workout  Jazzercise also makes you
is effective, heart rate elevating, and a happier person. Your
has a great combination of cardio stress levels dip, and you
and resistance training. feel so much lighter and
 Benefits: relaxed.
a. Reduces the Risk of Heart
Disease: 3. BALLROOM DANCING
 jazzercise is known to  might not be the most strenuous
reduce signs of heart aerobic dance to do, it is surely full
diseases or heart attacks. of benefits.
Every class is about 60  It is a moderate activity and is
minutes long. popular throughout the world.
b. Gives Energy:  The only downside with this dance
 You will begin to have form is that you cannot do it alone.
more energy in your body You need a partner for the purpose.
when you use Jazzercise. Once you have found someone to
 dance with, you are surely going to
have a great experience. d. Great For Bones:
 Benefits:  Most experts have said
a. Tones Your Muscles: that ballroom dancing
 With ballroom dancing, increases your bone
you can tone those density and improves joint
muscles and lose body fat flexibility.
quicker than you  You will feel stronger and
imagined. fitter with the help of
 Your hands, shoulders, ballroom dancing.
legs and thighs will
become tighter if you 4. BELLY DANCING
attend ballroom dancing  beautiful and exotic.
classes on a regular basis.  It emerged from Arabic countries
b. Burns Calories: such as Egypt and Turkey several
 Ballroom dancing burns a decades ago.
lot of calories. Within 30  The name is entirely western and is a
minutes, you will be able solo dance form where torso
to burn around 200 to 400 articulation is a must.
calories.  There are different forms of belly
 It all depends upon the dancing, and they all have unique
intensity of the workout. styles.
 So if you would like to  It does fall under the category of
lose some weight, do make aerobic dances and is used these
it a point to attend these days in fitness classes too.
classes four times a week.  Benefits:
 The fat will be melting off a. Helps You Experience The Spirit:
your body in no time, and  With belly dancing, you
you will be in your best will be able to discover the
shape faster than you had excitement and color of
thought! this exotic and bright
c. Makes You Confident: dance form.
 The more you dance, the  It will surely be a new
happier you feel! Not just experience for you!
that, you find expression b. Improves Your Fitness Level:
in what you do and feel  Belly dancing also takes
stress-free at the same care of your fitness level.
time.  You will be able to learn
 If you are someone who the art of dancing and
deals with a whole lot of improve your strength.
pressure at work, ballroom  If you are someone who
dancing is just the thing takes time to pick up steps,
for it. It is stress busting, this will teach you how to
energy boosting, and stay patient.
super fun.
  Even coordination can be to hit the floor and workout hard and
learnt and taught through intense. If you are confused about what
this. Isn’t that cool? kind of warm up you should do, try
c. Great Exercise for The Stomach: spot jogging, jumping jacks and some
 Belly dancing is also a butt kicks.
great exercise for your
stomach. 2. Don’t forget to drink a glass full of
 If you are tired of seeing water after the workout is done. This
flab in this region, then it will replenish your body and make you
is an earnest request that feel hydrated.
you give this dance form a
try. 3. Wear well-fitted clothes while dancing.
If you wear clothes that are too loose,
you will not be able to dance like a pro.
Benefits of Aerobic Dance: It will restrict your hand and leg
1. It will strengthen your body and tone the movements. The best attire for aerobics
muscles. dance is a jersey and some sports shoes.
2. It will support the cardiovascular system
and make it strong and disease free. 4. Once the dance workout has come to an
3. It will increase the circulation of blood in end, always remember that you need to
your body and lower high levels of cool down. You have to do a couple of
cholesterol. If you are someone suffering stretching exercises for this one.
from high blood pressure, this workout is Spending 5 minutes on stretches will
the one for you. relax and burn calories at the same time.
4. It will boost your immune system and
make you a healthier person. You will also 5. Don’t go for something that is too
feel fit and active at all times. intense if you are a beginner. You can
5. It is a popular and effective remedy for all build up the pace with a little time. So
those looking forward to reducing high remember to stay patient
levels of stress, anxiety and tension.
6. People of all ages can enjoy, and it is not a
difficult task to accomplish.
7. The efficiency of your heart and lungs goes
up with the help of this power packed
workout.
8. You will also have the freedom to
personalize your dance steps. How cool is
that? You could also choose the music you
like.
Few Tips in Aerobic Dancing:
1. Before you begin dancing, it is
important to do warm up exercises for
about ten minutes. You should get that
heart rate elevated so that you are ready