Aerobics

2. AEROBICS

3. What is
Aerobics?

4. AEROBICS
- a physical activity or
exercise that can improve
cardiovascular endurance.

5. Performing aerobic exercises can
improve the supply of oxygen and blood
circulation in the body when done
accurately with intensity and proper
duration.

6. It should be done not less than forty-five
(45) minutes. For beginners, you may start
with a nine- to thirty- minute routine. Start
with slowand easy-to-followmovements.

7. AEROBICS
- comprises different
sets of exercises.

8. The exercises are grouped into
four (4) phases:
PHASE 1- Warm-up or stretching exercises
PHASE 2- Consist of low- to- medium impact dance
aerobics.
PHASE 3- Involves high- to- medium impact dance
aerobics.
PHASE 4- Cooling down

9. PHASE 1
- Warm-up or
stretching exercises.

10. PHASE 1
1. Marching in place 16 counts
2. Head bending sideward (Right to Left) 16 counts
3. Head bending (forward and backward) 16 counts
4. Shoulder rotation (forward and backward)
8 counts
(each direction)
5. Shoulder stretching (right and left)
8 counts
(each direction)
6. Toe touching (right and left) 16 counts
7. Forward and sideward lunges (forward and backward)
8 counts
(each direction)
8. Hamstring stretching (right and left)
8 counts
(each direction)

11. PHASE 2
- Consist of low- to-
medium impact dance
aerobics.

12. PHASE 2
LOW-IMPACT STEPS
1. Knee lift
2. Heel press
3. Touch step
4. Leg curl
HIGH-IMPACT
STEPS
1. Grapevine
ARM WORKS OR
MOVEMENTS
1. Arms and biceps
curls
2. Arms stretch
upward and sideward
3. Punches
4. Arm push and pull

13. PHASE 2
1. Marching in place 16 counts
2. Touch step with arm stretch sideward (Right
and Left)
16 counts
3. Leg curl with arm and biceps curl 16 counts
4. Side step with arm pull 16 counts
5. Grapevine with arm stretch 16 counts

14. PHASE 3
- Consist of hign- to-
medium impact dance
aerobics.

15. PHASE 3
1. Jogging in place 16 counts
2. Knee raise with a skip and arms curl 16 counts
3. Double side step with a jump and arms
sideward raise
16 counts
4. Heel press with arm push and pull 16 counts

16. PHASE 4
- Cooling down

17. PHASE 4
1. Ankle rotation (right to left) 16 counts
2. Ankle Stretch (right and left) 16 counts
3. Sideward lunge (right to left) 16 counts
4. Trunk twisting sidewards (right to left) 16 counts
5. Shoulder rotation (forward and backward) 16 counts
6. Head twisting (right to left) 16 counts