Design the choreography of an aerobics workout to help your students get the most from their one hour session. It should combine several activities that enhance good cardiovascular techniques and primary muscle building exercises. You want to start out slow and increase to a more rapid pace for an effective workout.
Instructions
Choreograph the Aerobics Workout
1. Gear the workout toward the level of difficulty for the class you are conducting. If the workout is for yourself, explore what level you are at. Select music that compliments the rhythm of the workout.
2. Decide if you want to perform a low, mid or high-impact aerobics workout. For a beginner a low-impact class does not include the faster aerobic dance steps and is performed at a slower pace than a mid to high-level workout routine.
3. Select a form of aerobics to choreograph. If you are performing step aerobics, incorporate the movements and stretches that utilize the step bench. You can rely on the bench to be an aid in leverage for squats, crunches and a lift-off point for aerobic dance steps.
4. Choreograph a warm-up for the workout. This is the first activity you will perform in an aerobic workout. It is designed to stretch and loosen the muscles before the workout.
5. Incorporate breathing exercises in your workout to warm up the class. Combine the breathing techniques with knee bends and light aerobic steps. This will increase the heart rate gradually.
6. Plan the aerobic moves for the main part of the session. For a 1-hour class the primary activity should be between 35 and 40 minutes. Have a block filled with strictly dance moves, and then a block of focused exercises to tone particular areas of the body.
7. Arrange the cool-down for the workout. You want to slowly bring the heart rate back to normal and help relax the body. Visit AerobicChoreography.com to get resources for planning out an aerobic exercise session (see Resources below).
Tags: aerobic dance, aerobic dance steps, Choreograph Aerobics, Choreograph Aerobics Workout, dance steps, heart rate