Aerobic classes are usually offered at 3 levels of intensity. A low-impact class is conducted at a slower pace and is easier to do. It is good for people just starting an exercise program. The low-impact level is not active enough to improve the efficiency of the heart and lungs in people who are already fit. Participants in the intermediate classes benefit their heart and lungs as they gain overall strength and flexibility. The advanced classes, also called high-impact, are for fit people who want a hard workout.

A large percentage of aerobic dance class participants and instructors injure themselves by exercising too hard. Over-use of muscles will cause them to fatigue and this increases the risk for injury. Most injuries occur to the lower leg.

Exercise on the wrong type of floor can also lead to injury. Do not take high-impact classes on concrete or tile floors. These floors are too hard. On the other hand, a floor that is too soft may cause ankle sprains. Hard wood or cushioned flooring is best. Avoid floors that are extremely sticky or slick.

The best clothing for aerobic dance is lightweight and allows freedom of movement. Wear a shoe that gives good support and cushioning to the ball of your foot. Shoes should slide on the floor without sticking, but not slip.

Hand, wrist, or ankle weights add extra stress to your joints. If you want to wear them to intensify your workout, you can keep your risk of injury low by using weights of less than one kilogram.

Health Professionals recommended that aerobic exercise 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. Exercising 4 or more times a week will increase your health benefits.

Be sure to get a medical checkup before starting any exercise program. Choose a fitness instructor who is trained to give safe, effective, and fun aerobic classes.

Article #7402

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