What is dance aerobics?

Author unknown.
2013-10-03

Dance aerobics is a set of exercises performed to music. Besides its miraculous effects, dance aerobics is quite interesting in itself.

Dance aerobics has a medium intensity and does not require special equipment to perform the exercises. Moreover, in this fitness direction, there are no exercises that need to be done on a mat, i.e., lying down.

What effect does it have?

Regarding calories, dance aerobics can help burn them effectively. In one session, you can lose from 300 to 500 kcal. The essence of the direction is non-stop dance exercises.

To achieve maximum weight loss effect, you can combine dance aerobics workouts with gym sessions. To maintain shape, it is enough to attend 2-3 classes a week.

Dance aerobics works wonders in several areas:
- losing excess weight,
- strengthening muscles (especially glutes, legs, abs),
- improving posture and coordination of movements,
- normalizing the cardiovascular system,
- moreover, your movements will become more fluid.

There are several levels: from beginner to professional – you can choose the one that suits you best. There are no age restrictions – even children can benefit from this type of exercise. And for pregnant women, there is a separate set of exercises.

Directions in dance aerobics

Dance aerobics has several directions that correspond to various dance styles:
- city jam,
- funk aerobics,
- latino aerobics,
- afro-jazz,
- hip-hop aerobics,
as well as a number of others.

Jazz aerobics – helps to correct posture. This workout lasts for an hour and consists of 3 parts – floor work, main, and final.

Funk aerobics. The exercises are performed at a moderate pace. Mainly, these are free and fluid hand and body movements. The main load is on the spine. Suitable for those with some choreography background.

Hip-hop aerobics. You need to be very fit to attend this type of training. In one session, you can burn up to 450 calories.

Rock-n-roll aerobics. The basis is the rock-n-roll step. The main exercises consist of moving, jumping, turning, and running. Warm-up - main part - final part.

Latino aerobics. The most popular type of dance aerobics. The key feature and basis of this type are the bouncing step and continuous work of the hips. The back needs to stay fixed. There is no strength component, but some trainers include jumps in the workout, which complicates it. The torso should be fixed, the abs engaged, and don't forget to work the hips.

The variety of dance aerobics directions is great because you can choose the music that makes it easiest for you to work out. Set a specific goal, understand your desires – and then the instructor will help you select a workout program. You can even practice dance aerobics at home by organizing a set of exercises and picking music.

Principles of movements in dance aerobics

Isolation. A movement is performed by one part of the body at one joint, while the other part remains still.

Polycentrism. Movements are performed by different parts of the body independently of each other, but their speed and amplitude are generally the same.

Multiplication. One movement that unfolds into many components in one rhythmic unit.

Opposition. Disruption of a straight line with a movement that opposes one part of the body to another.

Counter-movement. The movement of one part of the body towards another.

Contraindications

Aerobics, like other sports, has certain contraindications. To achieve visible results, you need to work out at least one and a half hours three times a week. This is quite challenging.

If you have suffered a traumatic brain injury or a heart attack – you are advised against practicing aerobics. For asthma also, it is better to refrain from classes. Problems with the cardiovascular system and spine are also reasons to avoid participating.

Dance aerobics is great because you can extract maximum benefit from it while spending minimal time.