Low impact aerobic exercise, such as aerobic dance, is a good way to improve your fitness level and avoid strenuous exercise when just starting a fitness program. Low-impact aerobic exercise is especially good for people who are older, overweight, or pregnant. It is also a good choice for fit people who are recovering from an injury.
Aerobic exercise (such as walking, bicycling, or swimming) should be performed for a minimum of 20 minutes, three times a week at 60% of the maximum heart rate. Doing less than this will minimise your health benefits.
Aerobics combines exercise and dance movements into routines that are performed to music. Many dance forms are used, including ballet, jazz, and disco. Aerobic classes combine fat-burning aerobics with muscle building exercises and stretching. There is no jumping around in low-impact aerobic. You keep one foot on the ground at all times. It is slower paced and is easier to do than intermediate and advanced classes.
Low-impact classes give a good workout, but they are not always strenuous enough to improve the efficiency of your heart and lungs if you are already physically fit. You can tone and strengthen muscles, improve your flexibility, and burn fat. This workout will relieve stress and renew energy.
Each class should start with a warm-up and gentle stretching. It should end with a cool-down period. For 20 to 30 minutes of the routine, your heart rate should be elevated to its training rate. The calisthenics should work all the major muscle groups.
Hard wood or flooring with some cushioning is best for all aerobic activities. A floor that is too soft may cause ankle sprains. Do not dance on floors that are extremely sticky or slick.
Your exercise clothing should be lightweight and allow freedom of movement. Wear a shoe that gives good support and cushions the ball of your foot. Your shoes should slide on the floor without sticking, but not slip.
Some people like to wear hand, wrist, and ankle weights to intensify their workout. These weights add extra stress to the joints. If you want to wear weights, keep your risk of injury low by keeping the weights under 500g each.
Even though low-impact aerobics is designed to be safe, get a medical checkup before you start a new exercise program. Take classes from trained aerobics dance instructors. They are trained to lead workouts that are safe, effective, and fun.
Choose physical and exercise activities that you enjoy and that are readily accessible.
Article #7446
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