Lesson 5
Aerobic Dance
Objectives:
a. provide students with a comprehensive workout that enhances cardiovascular fitness,
muscular strength, coordination, flexibility, and mental focus through engaging,
rhythmic movement;
b. improve their physical health but also enjoy the process, stay motivated, and reduce
stress;
c. create a fun, inclusive, and effective aerobic dance experience that promotes long-
term participation in physical activity.
Introduction:
Aerobic dance is a high-energy workout that combines cardiovascular exercise with
choreographed dance movements. It is typically performed to upbeat music and designed to
improve cardiovascular health, stamina, and overall fitness. The movements vary widely, but
they generally involve continuous, rhythmic motions that keep your heart rate elevated for an
extended period.
Key Characteristics of Aerobic Dance:
1. Dance Elements: The movements are often inspired by various dance styles, such
as jazz, hip-hop, Latin, or ballet, and are choreographed to the beat of music.
2. Cardiovascular Focus: The primary goal is to improve cardiovascular health by
maintaining a moderate-to-high intensity level over an extended period, usually 20-60
minutes.
3. Varied Movements: Steps and movements often include jumping, tapping, twisting,
lunging, and other dynamic motions that keep the body moving and engage multiple
muscle groups.
4. Music Integration: Aerobic dance routines are performed to energetic music, which
helps to maintain the rhythm and intensity of the workout, making it both enjoyable
and motivating.
5. Full-Body Workout: Aerobic dance routines work the entire body, improving strength,
flexibility, coordination, and balance, along with cardiovascular health.
Benefits of Aerobic Dance:
Improved Cardiovascular Health: Regular participation helps improve heart function
and blood circulation.
Increased Endurance and Stamina: Over time, the body becomes more efficient at
using oxygen, which enhances overall endurance.
Weight Loss: It burns calories and can contribute to weight management or fat loss,
especially when combined with a balanced diet.
Mental Health: The fun, energizing nature of the activity helps reduce stress, boost
mood, and improve mental well-being.
Coordination and Balance: Dancing improves motor skills and can enhance
coordination, balance, and flexibility.
Social Interaction: Classes or group workouts can be a great way to meet people
and stay motivated.
Types of Aerobic Dance:
1. Zumba: A popular form of aerobic dance that incorporates Latin and international
music and dance moves.
2. Jazzercise: A high-energy workout that combines jazz dance, resistance training,
Pilates, yoga, and kickboxing.
3. Hip-Hop Aerobics: Uses hip-hop dance moves as the foundation for an aerobic
workout.
4. Step Aerobics: Involves performing dance steps on a raised platform, known as a
step, to increase the intensity of the workout.
5. Dance Aerobics: A more general term, which can encompass any aerobic activity
set to music, including aerobics classes that mix dance steps with more traditional
aerobic exercises.
Aerobic dance is a fun and effective way to improve cardiovascular health, burn calories, and
get fit while enjoying music and movement. Whether you're participating in a class or dancing
at home, it's a workout that keeps you engaged and energized.
References:
American Heart Association (AHA). (n.d.). Physical activity and your heart. American
Heart Association. Retrieved November 8, 2024, from https://www.heart.org
Mayo Clinic. (2023, July 14). Aerobic exercise: What is it and how can it improve your
fitness? Mayo Clinic. Retrieved November 8, 2024, from https://www.mayoclinic.org
National Institutes of Health (NIH). (2020, October). Physical activity and health. National
Institutes of Health. Retrieved November 8, 2024, from https://www.nih.gov
Journal of Sports Science & Medicine. (2018). Effects of dance exercise on cardiovascular
fitness: A systematic review. Journal of Sports Science & Medicine, 17(4), 465-471. Retrieved
from http://www.jssm.org
Harvard Health Publishing. (2022, September). The benefits of aerobic exercise. Harvard
Health Blog. Retrieved November 8, 2024, from https://www.health.harvard.edu
