Advantages & Disadvantages of Aerobic Dance

Aerobic
Aerobics was discovered by Dr. Kenneth H. Cooper, who noticed that strong

people didn't necessarily have endurance. Later aerobics was universally
promoted ad nauseum by Jane Fonda and Richard Simmons.[1]Contrary to
popular belief aerobic exercise isn't the only means of enhancing cardio-
vascular vital signs.
Advantages & Disadvantages of Aerobic Dance

Endurance and Calorie Burning
Dance aerobics is a high-energy workout that aims to improve your
cardiovascular endurance. Workouts are typically set to fast-paced music that
determines the pace and rhythm of your movements. This approach to exercise
helps optimize the amount of calories you burn by keeping your heart rate
elevated throughout a session.
Some types of dance aerobics incorporate interval training, or periods of
intense effort followed by periods of decreased effort and recovery. This type of
cardiovascular workout is particularly effective at revving your metabolism and
burning fat.
As a weight-bearing activity, dance aerobics also strengthens your muscles,
which leads to a more efficient metabolism for easier weight management.
Classes that involve light weights or steps are even more effective for building
lean muscle mass.
Better Cognition
Aerobic dance requires you to memorize a number of steps. Your instructor
may start a workout with one simple movement and add more and more
movements to the sequence as the workout progresses. This type of mental
training can help you improve your cognitive skills.
People who dance frequently are less likely to develop dementia, according to a
study published in The New England Journal of Medicine. The fast pace of
dance aerobics forces you to quickly adapt to sequence changes and remember
new steps. In this sense, dance aerobics keeps you on your toes, both
physically and mentally.
Social Engagement and Stress Release
Dance aerobics are nearly always held in a class setting, which makes meeting
new people with similar fitness interests easy. This is an advantage if you enjoy
working out with others and become motivated in a social environment.
All types of exercise help relieve stress, including dancing. Getting lost in the
music and the movements can be very freeing and relaxing for many people. In
addition, being more engaged socially results in a lower chance of developing
depression and an enhanced quality of life.
But for some people group classes can be stressful. You may not feel
comfortable exercising with others around you. Dance aerobics classes are
generally loud, energetic and sometimes crowded. If this type of environment
makes you feel uncomfortable and stressed, this may be a drawback for you.
High Impact
The repetitive stepping and jumping that dance aerobics involves is not
beneficial if you have joint, bone or ligament problems. The jarring impact can
take a toll after a while on joints like the knees and ankles and leave you
aching and sore after a workout. It may also exacerbate chronic conditions.
Dance aerobics classes that use exercise steps can make it especially difficult
for you to keep up if you have joint issues. Most of the movements performed
in dance aerobics are high-impact and are not suitable for you if you have
weak bones, a history of joint problems or are recovering from an injury.
Aerobic Fitness Training Methods
Aerobic exercise can help you control your weight, reduce your risk of illness,
strengthen your heart and boost your mood. Participating in regular aerobic
exercise can also help you live longer. To enjoy these benefits, just choose the
training method that fits with your lifestyle and try to do it at least 30 minutes
most days.
Continuous Training
Going for a long, slow run or walk is considered continuous training. Also
known as endurance training, this method involves performing an exercise at
the same effort level for 20 to 60 minutes or more without resting, says the
American Council on Exercise. Many beginners like this training because it
does not require special equipment and can be performed anywhere.
Interval Training
Run hard for three minutes, walk for one minute, then repeat. This is an
example of interval training. It involves alternating short bursts of intense
activity with an active recovery. With interval training you can actually do more
work than with continuous training because you incorporate brief bouts of rest
to recover and renew between each hard effort.
Intervals can be structured -- such as alternating 1 to 3 minutes of work with 2
to 5 minutes of recovery — or less-structured, as in a Fartlek workout. For a
Fartlek, you set each interval depending on how you feel. For a fun fartlek
workout, try running as fast as you can to a specific landmark — such as a
parked car or tree — and then walking to the next street corner. Keep changing
the landmarks, interval length and speed until you’ve gone a set distance or
time.
Group Classes
Almost any type of exercise can be taught in a group setting, but popular
classes include step aerobics, kickboxing and Zumba. This type of aerobic
training enhances cardiorespiratory fitness, weight management and enhance
mood.
Group classes are good for most levels of exerciser, too. You can bump up the
intensity by moving faster or jumping more. Beginners may stay closer to the
ground as they sweat through a workout.
Super-Circuit Training
Super-circuit training combines aerobics and weight lifting into one workout.
Typically, a circuit is made up of 10 or more training stations with exercises for
every major muscle group. Perform each exercise for 30 to 60 seconds. Do
cardio like running in place or jumping jacks for 30 seconds between each
station. The workout moves quickly, keeps you entertained, trains you
aerobically and also improves your muscular fitness.
Cross Training
Many experts recommend using different types of aerobic training methods in

your workout routine. Cross-training uses multiple exercises and methods to
keep your muscles moving in different directions. It helps prevent injury and
can keep you motivated by reducing boredom. To participate, just change
things up all week long. For example, try running on Monday, swimming on
Wednesday and biking on Friday.

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Aerobic

Aerobics was discovered by Dr. Kenneth H. Cooper, who noticed that strong

Advantages & Disadvantages of Aerobic Dance

Many experts recommend using different types of aerobic training methods in

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