Have you ever wondered what your dance aerobics class has done for you lately? If you have been working hard and feeling discouraged, whether because of an injury or lack of weight loss, you might have the wrong idea about aerobic dance fitness. Dance aerobics classes are not only fun but a great way to socialize while working up a sweat. However, these classes can have certain disadvantages if not properly adapted to your fitness needs.
Form
One of the biggest disadvantages of aerobic dance is the risk of injury due to improper form. With personal training or strength-based group fitness classes, an instructor has the ability to correct form and make modifications to exercises individually. In an aerobics dance class, while an instructor may address the group on correct form and offer modifications, you might think --- whether it's because you believe you know the moves, for example, or because you're a longtime fitness buff --- that those instructions do not apply to you. You put yourself at risk of injury when you do not listen to your body and simply try to keep up with the pace of the class.
Function
If you choose to participate in a class, you must conform to a schedule. This commitment to your schedule, along with accountability from your peers, is generally a good motivator. However, if you don't choose a time or class that you can truly commit to, you might begin to feel like a failure and abandon your aerobics workout altogether. Another mistake is to assume that you can attend your favorite class, or work out to your favorite video, on a daily basis. As with any exercise, the body needs rest or a change of exercise between workouts so that you do not dance yourself to overuse injuries.
Frame
A side effect of aerobic dance classes is that, without supplementing your cardiovascular workouts with a strength-training program, you are at risk of losing muscle mass and strength. This can leave you with weaker bones and joints and put you at risk for stress fractures. Further, not all fitness facilities are created equal. Depending on the flooring used in the cardio space, you might be at risk of injury if you do not wear appropriate footwear. It's extremely important to wear the correct kind of footwear for aerobic fitness and wear additional inserts for protection if the facility flooring is not up to par.
Fitness
Another disadvantage of dance aerobics is how efficiently the exercise burns calories --- and thus how quickly you lose weight. Although dance aerobics can be a fantastic way to sweat and raise your heart rate, you might be burning fewer calories than you think. Maybe you are slacking on intensity or maybe you are training with a poor instructor. Or maybe you are simply misinformed. If you are doing a dance aerobics program with the idea that you are going to shed some serious calories, think again. A 30-minute session will likely only eliminate the slice of pizza you had for lunch --- about 200 calories in that span for a 150-lb. woman, which is less than half of the approximately 450 calories that same woman would burn in a half-hour of rollerblading, according to MayoClinic.com calculations --- so if weight loss is your goal, be sure you look at your dietary intake and add in some strength-training to your favorite dance aerobics routine.
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