Aerobic Dance - Low Impact With Hand Weights

Aerobic Dance - Low Impact With Hand Weights Fitness Training

Aerobic Dance - Low Impact Wit Description

Aerobic dance is a lively form of activity in which dance moves are set to music and sustained over a period of time to achieve fitness benefits. Hand weights add upper body resistance and increase the intensity of a workout. Low-impact dance greatly reduces the amount of strain on the knees, ankles and other joints versus high-impact exercise. It is equally well-suited for people who enjoy exercising with others in a class setting or by themselves to a video or audio tape. Fitness Expert recommends that you follow a certified or qualified instructor or use a video or audio tape which has been approved by one of the organizations listed below.

Aerobic Dance - Low Impact Wit Warnings

  • Be careful when choosing the amount of weight you use. It's better to start out too light and avoid injury­you can always move up.
  • People suffering from chronic shoulder, elbow, wrist, knee, ankle, lower back, shin, hip or pelvic injury should receive medical clearance before beginning.

Aerobic Dance - Low Impact Wit Risks

  • Strains/sprains of ankles, toes, elbows, knees, wrists, and shoulders (lower injury rate than high-impact dance)

Aerobic Dance - Low Impact Wit Sport-specific applications

  • Aerobic dance competition

Aerobic Dance - Low Impact Wit Equipment required

  • Footwear should be comfortable, fit well and provide ankle and lateral support
  • Hand weights: range from one half pound on up, depending on individual ability levels
  • Clothing: should be comfortable and not restrict movement
  • Specialized rubber or cushioned floor material is recommended

Aerobic Dance - Low Impact Wit Applicable substitutions

  • Low-impact aerobic dance
  • Step aerobic dance (with or without weights)
  • Aqua-aerobics
  • Circuit-training calisthenics
  • Walking

Aerobic Dance - Low Impact Wit Reference sources, organizations and publications

  • IDEA: The Association for Fitness Professionals: 6190 Cornerstone Ct. East, Suite 204, San Diego, CA 92121-3773, (619) 535­8979
  • Aerobics and Fitness Association of America (AFAA): 15250 Ventura Blvd., Suite 310, Sherman Oaks, CA 91403, (800) 445-5950
  • American Council on Exercise (ACE): 6190 Cornerstone Ct. East, Suite 202, San Diego, CA 92121-4729, (619) 535­8227
  • IDEA TODAY Journal, see above address for IDEA


Cardiorespiratory: Aerobic

Fitness Benefits

  • Cardiorespiratory 5
  • Flexibility 2
  • Muscular Strength 2
  • Muscular Endurance 5
  • Body Fat Recution 5

Fitness Requirements

  • Cardiorespiratory 2
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 3
  • Coordination/Skill 2

Muscle groups used

A well-designed program will include every major muscle group.

Energy expenditure

Approximately 0.073 Calories per minute per pound of body weight

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