Therefore the best aerobic program is the one you enjoy and will stick to. Exhibits command of rhythm and timing by creating a movement sequence. It contains the basic things that is required to be present in a business plan. What was once simply stepping up and down on an elevated platform has morphed into fullon choreographed dance routines or programs that mix basic stepping with highintensity calisthenics, such as burpees and pushups. The step aerobic dance programme proved to be a useful exercise modality for weight loss and in terms of body composition. Sample flexibility plan for beginners stretching the bodys muscles provides freedom of movement to do the things you need to do and the things you like to do. Its a total bodyweight workout that you can complete in 20 minutes of which you can lose weight fast. Dance usa 1029 vermont ave nw, suite 400, washington, dc 20005. This includes, but is not limited to, activities such as walking, jogging, cycling or swimming. Zumba involves dance and aerobic elements combine high energy and.
Pdf the effects of an eightweek stepaerobic dance exercise. Aerobic dance shoes are specially designed to soften the impact to the body and to stabilize the foot. The last slides give instructions for a lab activity in which pupils use a gas sensor to measure the. The object of the game is to gather all of te rocks from the opponents side of the playing field. You also have to condition your mind and improve your mental health, avoid excessive use of alcohol and tobacco, avoid addictive drugs, avoid highrisk sexual behaviors, and most importantly, constantly. Injuries may occur in any workout program as with this specific program written by stew smith. Planning a step aerobic routine requires knowledge of step movements and music counts. An aerobic activity is anything that increases your heart rate, uses large muscle groups, and can be sustained for a long period of time. The following materials are the culmination of over a year of planning activities with the board of trustees, s taff, and planning. Students will learn about the components of step aerobics through active participation, then design and teach a step aerobics. The days are less now that fitness instructors spend hours creating aerobic choreography patterns. I will design realistic, achievable and measurable goals.
An aerobic exercise plan should be simple, practical, and realistic. Standard 1 the physically literate individual demonstrates competency in a variety of motor skills and movement patterns. Double dipping liberal studies and diversity is encouraged. What is a cooldown, and how important is it in aerobic activity. If you cant do that, start with 10 to 15 minutes per session, and build up. Calisthenics, pushups, situps, pullups, and weight training. This will give you more energy, and your heart, lungs and muscles will be stronger and healthier. Step aerobics routines you can do at home lovetoknow. Your aerobic workout program, plus 5 great warmup exercises. In the everchanging fitness world, creating your own aerobic dance movement. Jul 23, 2014 dance with madhuri 8,316,423 views 11. Aerobic physical activity action plan michigan medicine.
Plenty of step aerobics routines are available online. Others, like kickboxing or aerobic dance, might best be done in a class, but even for these activities,there are home options like dvds, digital downloads, and, of course, the workouts in this report. The aerobic workout plan is a surefire way to rev up your metabolism and start a fatburning fire inside you that will get you lean and keep you that way. Aerobic exercise with music is very popular in most of the countries, aerobic exercise includes walking, running, dancing. High impact aerobics dance style characterized by movement that requires both feet to. For example, instead of always approaching the step. One of the essential things to do before starting a business is to create a business plan. Courses in us ethnic and global diversity are required. Step your lead foot 2 to 3 feet forward to the corresponding corner of the floor or the bench. Highlow aerobics quick choreography for instructors mygroupfit.
Aerobic physical activity plan 2 an aerobic activity is anything that increases your heart rate, uses large muscle groups, and can be sustained for a long period of time. Aerobic exercise can help prevent or reduce the chance of developing some cancers, diabetes, depression, cardiovascular disease, and osteoporosis. Step onto the bench with your right foot and bend your knee to 90 degrees. Gatorade eat salty foods prior if you know youre a salty. Body conditioning class using barbells and bodyweight. You can use it as a template in creating your own business plan. Because of her passion for dancing, she decided to study aerobic dancing in college. Pe programs that motivate them to adopt lifelong pa.
For example, you might want to walk before you jog, or do some aerobic dance movements before a step class. Aerobic exercise routine or plan is low impactive and offers many health benefits. Sample flexibility plan for beginners veterans affairs. Pdf effects of regular aerobic exercise on physical. Instructors can also find training and certification specific to aerobic dance. A routine is made up of aerobic and dance choreography plus fitnessdifficulty elements these elements are grouped into four families. The free 45 day beginner program dedicated as the father hoog workout i am strong i am fit i am determined i will succeed waiver of liability what you are about to undertake is an advanced fitness program.
The purpose of this study was to investigate the effects of an 8 week aerobic dance and step aerobics program on the physical selfperception and body image satisfaction of female university students. Change the way you look and feel with this internationally renowned resistance training programme. Fitness and dance class descriptions the ultimate abdomen workout. See more ideas about workout videos, zumba videos and zumba routines. Swimming peak aerobic capacity in a trained swimmer will not be produced if swimmer runs, due to different muscle use pattern aerobic training program design 4. You are able to clearly define your business goals and come up with the right strategies for achieving those goals. Full body workout at home without equipment get the body you dreamed of that utilizes high intensity resistance training and cardio to get you shredded in no time with the full body workout at home. Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session. Freestyle routineaerobic movements that are done in random fashion. Before you choose which aerobic activity you plan to do ask yourself these questions. If youre looking to add some variety to an existing cardio routine, try our cardio dance or kickboxing workout. Before you choose which aerobic activity you plan to do ask yourself these. Full body workout at home without equipment download pdf. Many fitness programs have prepared choreography that instructors learn and then teach to participants.
This is a simple business plan sample for a dance studio. Each group gets a copy of the dance aerobics project description. Hydration for dancers avoid losing 2% body weight lost from sweat more than 2% lost can result in early fatigue, cv stress, inc risk of heat illness, and poor performance what do i drink and when. Jan 06, 2018 30 mins aerobic dance workout l aerobic dance workout for beginners step by step l full body workout l just new thank for watching my video, subscribe for more videos. Need to add more variety to your highlow aerobics classes. The most important thing is to be able to do any kind of aerobic exercise regularly. Routine aerobic exercise will help your body use oxygen better.
Both aerobic and anerobic respiration are introduced in this succinct powerpoint. Demonstrates correct rhythm and pattern for a different dance form from among folk, social, creative, line, and world dance 7. When youre ready to move on, a special section will help you design your own program. Factors related to aerobic endurance performance maximal aerobic power as the duration of an aerobic endurance event increases, so does the proportion of the total energy that must be supplied by aerobic metabolism. Highlow aerobics quick choreography for instructors. Apr 10, 2009 the workout plan says to do 30 minutes of aerobic exercise each time. Free step aerobics routines step aerobics has gone through a lot of changes since its inception in 1989. Pupils participate in an aerobic activity involving dodging, evading, running, and developing strategy. The best types of activities for this plan are ones that use large muscle groups arms, trunk, legs, such as walking, dancing, cycling, swimming, or jogging. If youve been doing cardio exercise and want to challenge yourself, try our interval walking workout or step workout. Pdf in addition to traditional forms of everyday physical exercising. Aerobic exercises like walking, swimming, running, ropejumping, aerobic dance. If you cant do that, start with 10 to 15 minutes per session, and build up to 30 minutes over the following few weeks.
Sustaining an elevated heart rate for an extended period of time puts the body in the aerobic state. Previous practice of some dance and aerobic routines and moves. Aerobic dance at the recreational level is designed as a group performance event modified to accommodate small to large groups 4 or more and a variety of age levels in club recreation programs or in school physical education or dance curriculum classes. The cdc recommendation for aerobic exercise varies depending on the intensity. Group fitness mindbody weight training group fitness e. Guidelines for aerobic dance gym dance routines gymnastics. Stand with your feet parallel and hipdistance apart. Health sciences fitness wellness, bachelor of science. Aerobics workout at home weight loss in 30 days apps.
It is my pleasure to share with you danceusas new strategic plan. The workout plan says to do 30 minutes of aerobic exercise each time. Aerobic exercises like walking, swimming, running, ropejumping, aerobic dance f 3 to 6 times per week i moderate to vigorous t 15 to 60 minutes muscular strength and endurance. Get the energy flowing with this interactive lesson on step aerobics. Aim for 150 minutes a week of aerobic exercise in addition to strength work twice per week. Aerobic training is a type of exercise that demands the body use oxygen for energy. Cdtape player, anything else the students need as a result of their designed routines. Short duration 60min sports drinks with 6 8% carbohydrate solution i. Specific equipment such as cardio machines may be used but is not necessary for successful aerobic exercise. The free 45 day beginner program stew smith fitness.
Impactabsorbing insoles, such as those available from spenco, can be placed in aerobic dance shoes or in any other tennis or training shoe to further reduce the impact on the residual as well as on the sound limb. Participates in moderate to vigorous muscle and bonestrengthening physical activity at least three times a week 7. For students to work in groups to create original dances or aerobic routines. You should also aim at including all the muscles in your warm up. The natural high, the stress reduction, as well as the heart and lung benefits are tremendous reasons to jump on this plan right away. Students can choose from a number of different class options, including online, athome and onsite. After any aerobic activity, the blood is pooled in the extremities, and the heart rate is.
For example, one could jump on the sound limb only, or jump every other time on the prosthesis rather than every time, as the routine may require. Zumba is a dance fitness program created by colombian dancer and choreographer alberto beto perez during the 1990s. Aerobic exercise uses the same large muscle groups, rhythmically, for a period of 15 to 20 minutes or longer while maintaining 6080% of your maximum heart rate. Dance middle school open physical education curriculum. Physical activity guidelines for americans 2008 fact sheet. Stretching can improve your flexibility, although it will not improve your endurance or strength. Aerobic, aneroabic, fitness training, cardiorespiritory system. Creating a business plan helps you to start your business the right way.
Even those who engage in aerobic dance, group workouts, strength training, and use gym equipment see injury rates of over 50 percent. My fitness plan will identify areas where i need improvements in both fitness and nutrition. Aerobic refers to those types of exercises that require oxygen to burn fat stores for energy. Students will gain knowledge of how to build their own aerobic fitness plan to use in their daily life, gain an understanding of the importance of aerobic fitness, and actively participate in aerobic fitness during class. Aerobic dance va rehabilitation research and development. This lesson could take a number of class periods if each group teaches their dance or aerobics routine to the. The personal trainers association offers a dance and fitness instructor training series and certification. A warmup helps your body prepare itself for exercise and reduces the chance of injury. Exercise aerobics strength training flexibility background information for the teacher. View and download short video clips of new moves to spice up your programs. How to create your own aerobics dance healthy living. May 10, 2020 full body workout at home without equipment get the body you dreamed of that utilizes high intensity resistance training and cardio to get you shredded in no time with the full body workout at home.
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