Music, sweat and a massive calorie burn are major components of high-impact aerobics workouts that feature dance. Classes might feature salsa, hip hop and other styles. Jazzercise and Zumba are nationally known exercise programs that include aerobics and dance moves. The video game Dance Dance Revolution and the computer exercise game Dancetown are other examples. A 160-pound person can burn 500 calories an hour during a high-impact aerobic dance workout. Dance can also make exercise fun, increasing your chances of sticking to a workout.
Description
High-impact aerobics uses moves including hopping, jumping and other steps that take both feet off the ground throughout the workout. Unlike low-impact aerobics, which keeps one foot on the ground at all times, high-impact workouts can have you leaping through the air. Many gyms feature classes that combine high-impact aerobics with dance moves and fast music. Dance moves might include vigorous arm movements and fancy footwork; African dance selections set to a strong drumbeat; maneuvers with names like the "safari shuffle" and "African can can;" and Latin dance moves during which you swirl, turn, kick and shimmy your hips. Routines may also feature high kicks, side shuffles, belly-dancing tummy twirls and hip thrusts set to hip-hop music.
Benefits
High-impact aerobic dance workouts elevate your heart rate, burn calories, and build strength and stamina. Regular workouts can lead to increased endurance and a higher overall fitness level. Depending on the moves you use, high-impact aerobic dance workouts can strengthen and tone your legs, arms, core muscles and buttocks with its kicking, leaping, jumping and hopping. Because dancing is a weight-bearing activity, it helps improve your bone density, overall muscle strength, balance and coordination. It can also elevate your energy level, mood, increase your confidence and reduce stress. Choreographed dance moves and music add variety and inspiration.The benefits of high-impact aerobics over low-impact aerobics are a higher calorie burn and higher heart rate.
Considerations
Because of all the hopping and jumping, high-impact workouts can be tough on your joints. They also require a high level of fitness to begin with and are not the best choice if you're new to exercise. Such workouts also have a higher risk of injury than their low-impact counterparts, especially injuries in the lower legs and feet. Learn the moves before you jump into a workout to reduce your risk of injury. Follow a workout video, which allows you to rewind and master a move before trying the entire workout. In a class, ask the instructor to teach you any new moves beforehand.
Details
Advanced classes such as high-impact aerobic dance can be found at gyms, your local YMCA or other fitness centers. At home, follow a workout video or create your own moves if you are familiar enough with aerobics and dance to choreograph your own moves. Pick music that has between 120 and 135 beats per minute, leaning toward the higher BPM for a faster workout. Opting for music you like can make your workout more enjoyable.
References
- Georgia State University Department of Kinesiology and Health; Aerobic Dance: High-Impact; Oct. 10, 1997
- American Council on Exercise; What Are the Benefits of Dance Inspired Workouts?; Jessica Matthews; Nov. 11, 2010
- Collage Video: Dance Exercise Videos
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; Dec. 1, 2009
- ACE Fitness; What Are the Benefits of Dance Inspired Workouts?; Jessica Matthews; Nov. 11, 2010
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