The document discusses aerobic dancing as a form of exercise that provides various health benefits such as keeping arteries clear, managing cholesterol, reducing stress, and improving mood. It then lists specific types of aerobic dance like Zumba, jazzercise, ballroom dancing, and belly dancing. The document also discusses strength training and its benefits, providing examples of exercises and tips. Benefits of strength training include increased muscle mass, stronger bones, flexibility, weight control, and balance.

1. AEROBIC DANCE
FOR HEALTH AND
FITNESS

2. What is Aerobic Dancing?
Aerobic dancing helps to keep the arteries clear and blood vessels healthy. Performing
this dance regularly will keep your cholesterol level in check. Another benefit of aerobic
dancing is that it reduces stress and uplifts your mood. By enrolling in an aerobics
class, you will also get a chance to meet new people
Aerobic dancing helps to keep the arteries clear and blood vessels healthy. Performing
this dance regularly will keep your cholesterol level in check. Another benefit of aerobic
dancing is that it reduces stress and uplifts your mood. By enrolling in an aerobics
class, you will also get a chance to meet new people

3. What are the benefits of aerobic dance?
● Improved condition of your heart and lungs.
● increased muscular strength, endurance and motor fitness.
● increased aerobic fitness.
● improved muscle tone and strength.
● weight management.
● stronger bones and reduced risk of osteoporosis.
● better coordination, agility and flexibility.

4. Examples of Aerobic Dance
ZUMBA

5. ● Jazzercise

6. BALLROOM DANCING

7. BELLY DANCING

8. MASALA BHANGRA

9. What is the use of Strength Training?
Strength training can help you get stronger and look and feel better with just a few short
sessions each week. You can do strength training with free weights such as barbells and
dumbbells, weight machines, or with no equipment at all.
These are Exercises that use your body for resistance include:
● Abdominal crunches
● Lunges
● Pushups
● Squats
● Step exercises

10. Resistance bands and tubes can be used with:
● Arm curls
● Kicks
● Squats
● Other exercises
STRENGTH TRAINING TIPS
● The American Heart Association recommends strength training at least twice a week.
● You may want to consult with a fitness professional to learn the right way to do each
exercise.
● Doing each exercise 8 to 12 times is usually enough to work your muscles.
● You know you’re doing enough work if your muscles are so tired you can barely get
through the 12th repetition.

11. Benefits of Strength Training
Men and women of all ages can benefit from strength training, but get a doctor’s OK
before beginning, especially if you haven’t exercised in a while. Two or three 20- or 30-
minute strength training sessions every week can result in significant health benefits:
1. Increased muscle mass: Muscle mass naturally decreases with age, but strength
training can help reverse the trend.
2. Stronger bones: Strength training increases bone density and reduces the risk of
fractures.
3. Joint flexibility: Strength training helps joints stay flexible and can reduce the
symptoms of arthritis.
4. Weight control: As you gain muscle, your body begins to burn calories more
easily, making it easier to control your weight.
5. Balance: Strengthening exercises can increase flexibility and balance as people

12. Meaning of Aerobics
- vigorous exercises, such as swimming or walking, designed to strengthen the
heart and lungs.
- noun. Also called aerobic exercises. (used with a plural verb) any of various sustained
exercises, as jogging, rowing, swimming, or cycling, that stimulate and strengthen the heart
and lungs, thereby improving the body's utilization of oxygen.