One of the ways of achieving physical fitness is by participating in Aerobic Exercises.
Aerobic dance to a lay man is a combination of dance step patterns and other whole body movements including walking, jogging, hopping, skipping, jumping and kicking accompanied with music. Aerobic dance is performed with rhythmic beat of popular music. It draws from different dance forms such as rock, blues or highlife.
Aerobic dance program is based on the principle of continuous action. It is designed to keep you moving. If at any time you forget a step or must wait for a record to change, you simply keep your legs in motion until you fall back to the main stream of things. This principle include the use of a large muscle mass in continuous rhythmical movements at an intensity and duration sufficient to stress the cardio vascular and respiratory system , between 50 to 85 percent of maximum oxygen consumption.
The programme is structured to enable you to proceed at your own pace through successive stage according to your personal time table.
OBJECTIVES OF AEROBIC DANCE PROGRAMME
Every participant in an aerobic dance class has reasons for taking part in the programme. Some are there because it makes them feel better, more energetic or simply because it is fun. Generally, people take part in aerobic exercise to achieve the under listed objective.
- Prevention and reliabilitation of heart disease by reducing the coronary risk factors.
- Improvements in the flexibility of joints.
- Improvement of muscular strength and endurance.
- Development of good posture, good self image and improvement of the quality of life
- Diminishing the strain of psychological stress and also as a way of coping with stress.
- Rehabilitation of orthopaedic injuries and other disabilities (serving to correct measure to physical disability)
- When exercises are taking in groups, it serves as a means of socialization thereby increasing the feeling of self satisfaction and personal accomplishment.
- It can also serve as health insurance since staying well is a lot cheaper than getting well.
AN AEROBIC DANCE WORK OUT
Aerobic dances work out have three stages: a warm up, conditioning or peak period and the cool down or rob down. Before you work out, the following basic information is necessary for you.
- Know your minimum heart rate: Everyone has what is called a maximum heart rate based on age. A person’s maximum heart rate is the number of times the heart beats per minute when the body is undergoing maximum exertion. The maximum heart rate has been scientifically determined to be 220 beats per minute minus your age. For better results, your work-outs should be aimed at attaining 75 percent of your maximum heart rate. It is very important to stay within this range.
- Learn how to take your pulse rate, so that this will serve as a guide to maintaining your heart rate at 75 percent of your maximum.
- Determine your pulse rate by placing your three fingers over the artery near the centre of inner part of the wrist, Touch this area slightly until you feel your pulse. Using a stop watch or the second hand on a wrist watch or clock, count the number of beats for a period of 15 seconds. Then, multiply this number by four to get your heart rate in beats per minute.
PHASES OF AN AEROBIC WORKOUT
An aerobic work outing is divided into the following phases:
- The Warm Up: Aerobic exercise requires a pre-exercise warm up. This will help loosening up the muscle, making the joints flexible and increasing the blood circulation. The warm up exercises should involve general calisthenics incorporating stretching and slow body movements. Do not neglect the warm up to avoid permanent damage to the body system.
- Conditioning or Peak Period: It is during the conditioning or peak peak period that you get your whole body moving, your heart pumps faster, your rate of metabolism increases, you work at your target heart rate at the period. Your muscles demand more oxygen and your heart, lungs and blood vessels supply them with sufficient quantities. This period is the most important part of the aerobic workout. It is during this period that calories are burnt fat is metabolized, the heart and lungs are conditioned and tension released.
- The Cool Down/ Rob Down: after completing a strenuous exercise session you should help your body to return to normal slowly. During the cool down or rob down, keep the body in motion but at a slower pace, do some straitening exercise and slow dance routine.
It should be noted that there are three levels of conditioning low intensity, moderate intensity and high intensity. During the peak period or conditioning period, there should be interplay of the three levels of intensity to achieve maximum result.