Aerobic Dance - Step Or Bench With Weights

Aerobic Dance - Step Or Bench With Weights Fitness Training

Aerobic Dance - Step Or Bench Description

Step or bench aerobics with weights is the same as regular step or bench aerobics, except that hand weights are added to increase the intensity and provide upper body resistance. Begin with a low step height and weight; raise them only when the height or weight becomes easy. Fitness Expert recommends you follow a certified or qualified instructor or video or audio tape which has been approved by one of the organizations listed below.

Aerobic Dance - Step Or Bench Warnings

  • It is best to start out with light weights to avoid soreness and injury; you can always move up.
  • People suffering from chronic shoulder, elbow, wrist, knee, ankle, hip, leg, lower back, shin, or pelvic injury should receive medical clearance before starting any step/bench aerobic dance program.

Aerobic Dance - Step Or Bench Risks

  • Shoulder injury from overuse or use of too much weight
  • Cuts, bruises, scrapes or injuries from falls or tripping on step
  • Strains or sprains of ankles, toes, knees, elbows, hips, wrists, shoulders, lower back or pelvis
  • Tendinitis or bursitis of the knee

Aerobic Dance - Step Or Bench Sport-specific applications

  • Aerobic dance competition
  • Advanced step heights may aid athletes in improving leg drive and stride length

Aerobic Dance - Step Or Bench Equipment required

  • Bench or step
  • Hand weights: range from one-half pound on up
  • Footwear should be comfortable, fit well and provide ankle and lateral support
  • Clothing should be comfortable and not restrict movement

Aerobic Dance - Step Or Bench Applicable substitutions

  • Step/bench type aerobic dance without weights
  • High impact aerobic dance (with or without weights)
  • Low-impact aerobic dance (with or without weights)
  • Aqua-aerobics
  • Circuit-training calisthenics
  • Stair climbing (machine or stairs)
  • Vertical ascent climber/ladder climbing simulator

Aerobic Dance - Step Or Bench 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 3
  • Muscular Strength 2
  • Muscular Endurance 5
  • Body Fat Recution 5

Fitness Requirements

  • Cardiorespiratory 2
  • Flexibility 2
  • 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 0.09 Calories per minute per pound of body weight

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