Physical Activities

If you are planning to start a vigorous activity plan, have been sedentary for a long time, are obese, have a high risk of coronary heart disease or some other chronic health problem, see your physician for a medical evaluation before beginning an aerobic exercise routine.

Both aerobic dance and step aerobics provide an excellent way to promote your physical fitness by increasing endurance with a cardiovascular advantage. These activities predominately work the lower body muscles, but upper body muscle groups are used to gain aerobic intensity and maintain balance.

Aerobics classes are usually led by a qualified instructor (who is credentialed with the Aerobics and Fitness Association of America (AFAA)). Music 120-135 beats per minute is played to motivate the participant to dance, slide, hop, kick and so forth. You can also use exercise videotapes at home or various aerobic shows are now available on TV. Proper footwear and lightweight, well-ventilated clothing are important.

How often should you do aerobic dance or step aerobics?
Improvement in cardiovascular fitness has been seen in people engaging in three sessions per week (at least 45 minutes of activity per session). High-impact or higher step platforms may lead to increased risk of injury if activity is engaged in more often. It is best to include these activities as part of an overall physical fitness program that includes a variety of different types of aerobic activities.

Aerobic Dance:
Aerobic dance is defined as low-impact or high-impact. Usually a beginner to aerobic dance chooses to start with low-impact aerobics because the moves are easier to follow and at a lower intensity; also the impact on the joints is minimized. This level of activity is ideal for special populations, such as seniors, pregnant women and overweight individuals or individuals with lower leg overuse injuries. More fit individuals may have difficulty achieving adequate intensity and will need to use larger movements.

Low impact aerobic movements are those involving large muscle groups used in continuous rhythmic activity in which at least one foot contacts the ground at all times.

High impact aerobic movements are movements when the body is moved through space and both feet lose contact with the ground. High impact aerobics utilize aerobic movements such as jumping and hopping and provides great cardiovascular advantages along with metabolic benefits (or the burning or more calories).

Step Aerobics:
Step aerobic became popular in the early 1990's and provides a high-fitness-low impact workout. Step aerobics utilizes stepping up and down from a platform. Changing the platform height and use of propulsion can individualize the intensity. The intensity of a basic stepping on a 6-inch platform is comparable to low-intensity-low impact aerobic dance. On the highest platform (12 inches) the intensity is substantially greater and similar to high impact aerobic dance at medium intensity. Such a level may be more appropriate for fitter individuals. At every level of step, proper form is important to prevent injury.

Aerobics and Safety
With any type of physical activity, you need to think "safety" to avoid injury. Because aerobic dance movement tends to be repetitive and pounding, stress fractures of the foot may occur. Other injuries may occur in the knees and lower leg and over-using muscles will cause them to fatigue and increase their risk for injury in general.

Wear a shoe that gives good support and cushioning to the ball of the foot. Shoes should slide on the floor without sticking, but not slip. Wearing the wrong shoes can cause discomfort and overuse injuries of the knee ranging from kneecap pain to bursitis.

The type of floor used in aerobic dance can increase the risk for injury. Avoid floors that are too soft or extremely sticky or slick. High impact classes should not be conducted on concrete or tile floors, but on hard wood or flooring with cushioning properties that allow for bouncing and better protects feet and knees.