Variations:
* Low Impact
* High Impact
* Step
Muscle Groups:
* predominately lower body muscles
* upper body muscle groups used predominately to gain added aerobic intensity
Low-Impact Aerobics
Definition:
* aerobic movements (those movements involving large muscle groups used in continuous rhythmic activity) in which at least one foot contacts the ground at all times
* evolved to decrease the lower leg overuse injuries associated with high-impact classes
* ideal for special populations, such as seniors, pregnant women and overweight individuals
Guidelines:
* arm and leg movements should be controlled as participant problems with the knee may occur due to the repetitive use of the flexed knee
* with low impact, more fit individuals may have difficulty achieving adequate intensity and, therefore, must use larger movements
* Using large movements in the upper body will also increase the intensity of the class
High-Impact Aerobics
Definition:
* aerobic dance in which there are moments when the body is moved through space and both feet lose contact with the ground
* high impact aerobics utilizes aerobic movements such as jumping and hopping
* provides great cardiovascular advantages along with good metabolic benefits (i.e., kilocalories utilized per minute of exercise)
Guidelines:
* high impact aerobics has a high reported injury incidence, particularly in the lower body
* high impact aerobics may be inappropriate for individuals with biomechanical or other factors that predispose them to injury in the lower leg and foot regions
* the low impact variation should be shown during class
Step Aerobics
Definition:
* step aerobics utilizes stepping up and down from a platform
* step aerobics can offer a moderate- to high-intensity cardiovascular workout with low impact stresses
* intensity of the class can be individualized by changing the platform height and use of propuplsion
Guidelines:
* when stepping up, do not allow any part of the foot to hang over the edge
* when stepping down, step close to the platform and do not bounce or step on the balls of the feet
* make sure to step with the heel first when stepping up and down
* do not pound the feet on and off the platform
* do not constantly focus on the platform or drop the head too far forward while stepping
* do not step down with the back toward the platform
* maintain good posture with abdominals tucked in, back straight,
