Dance aerobics: types and techniques

Dance aerobics is one of the most popular modern areas of fitness. At the heart of her program are more than a dozen styles. Each of them is distinguished by rhythm, music and principles of movement. We will get acquainted with the history, types and techniques of dance aerobics. And also find out how useful this area is and does it have contraindications?


The emergence of dance aerobics is associated with military research conducted in the 60s of the last century in the United States. Their goal was to determine the energy and chemical processes that ensure the proper functioning of the muscles. For this, air training was conducted, which contributed to the emergence of the term aerobic.

American health centers have taken into account the achievements of these studies and have developed a special active program. She combined elements of dance and fitness. Therefore, this technique has received the definition of dance aerobics.

dance aerobics at home

Principles of motion

The program of dance aerobics is based on certain principles (or types) of movement:

  • Isolation is the work of one part of the body (for example, the thigh or arm in the joint), while the others remain motionless.
  • A polycentric is an autonomous movement of several parts of the body emanating from different centers. In this case, their speed and amplitude, as a rule, coincide.
  • Animation resembles the storyboard process, when one movement is decomposed into several components.
  • Opposition. This principle involves the intentional violation of a straight line in order to contrast one part of the body with another.
  • Opposition is an option of opposition. This is the oncoming movement of one part of the body to another.

Of these individual types, trainers make up combinations and adjust them to a specific musical rhythm.

dance aerobics for beginners


Currently, there are quite a few styles (or types) of dance aerobics. This article lists the most popular ones:

  • Bellidans (belly dance) is perhaps the most feminine and graceful style. Beginners do not need special training. This style includes movements of almost all parts of the body. Particular attention is paid to the waist and hips. Active rhythms allow you to adjust your figure during training, get rid of fat folds in problem areas of the female body.
  • Strip dance is a fairly popular style of dance aerobics among women 25-40 years old. Mandatory training components are warm-up, stretching and strength training.
  • Jazz aerobics is designed for those who need to correct their posture. The lesson is held at a moderate pace and includes three parts (ground, main and final). Music for dance aerobics of this style, as you might guess, is jazz. Sometimes, props (cane or hat) are used to perform combinations.
  • Funk. Continuous pace is important in this style. The movements are usually made by the body, so the main load is on the spine. Funk aerobics is recommended for people with good choreographic training.
  • Hip-hop is perhaps the most complex style requiring a lot of energy and stamina from a person. It is ideal for those who want to lose weight fast. Experts say that approximately 450 kcal is burned per session.
  • Latina Classes in this style are held at an intense pace and include hip movements and a springy step. The back should remain in a fixed level position. Latina excludes power load. But sometimes instructors complicate combinations by jumping.
  • Rock'n'roll. This style of dance aerobics is also being implemented at an accelerated pace. The base of movements is jumping, cornering, running and rhythmic movements. Before the main part spend a warm-up. Rock and roll style (like Latin) is often danced in pairs.

A variety of styles allows a person to quickly and confidently make a choice. Mostly, it depends on musical preferences. This aspect, along with proper choreography, is important in dance aerobics. Music should be energetic, create a good mood in the classroom and set the necessary pace for them.

aerobics dance music

How useful is dance aerobics?

The benefits of dancing are obvious. Experts say that it has a beneficial effect not only on the human muscles, but on the cardiac system. Separate movements develop flexibility, plasticity, improve posture.

All this in a complex affects the figure of a person, making it more attractive. So, we can confidently say about the benefits of dance aerobics for weight loss. Beginners notice the effect after a couple of weeks of regular training.

Also, the technique increases the body's resistance to stress, as it gives a powerful charge of positive energy.

dance aerobics for weight loss beginners

Are there any contraindications?

However, dance aerobics is not useful to everyone. Experts warn of contraindications. These include asthma, diseases of the spine, cardiovascular system. Also, such training is forbidden to attend to people who have suffered a heart attack and traumatic brain injury. Before starting classes, you should consult a doctor.

Features and recommendations

  • Dance aerobics is a universal direction. It is suitable for both adults and children. Even pregnant women can attend classes, but only under the strict supervision of an experienced instructor. Beginners in dance aerobics should also attend professional classes. This will help to avoid injuries and sprains.
  • Do not go to classes with a full stomach. Let at least an hour pass after eating.
  • Lessons in dance aerobics are characterized by an accelerated rhythm. Therefore, clothing should be comfortable. It can be shorts and a tank top or an elastic swimsuit and leggings.
  • At home, only people who have already mastered the technical base can engage in dance aerobics. To do this, they can improvise, making their own combinations to the music, or use video tutorials.
  • Dance aerobics does not require special equipment. The classroom should be well ventilated and without carpet.
    dance aerobics
  • To get the maximum effect from training, you need to do two hours three times a week.


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