If you are overweight and spending hours in the gym is just not your thing, then dancing is just the thing for you. Whoever said that a weight loss program is a serious matter must have been joking. Dancing not only makes weight loss programs a lot of fun, it also liberates one from the unsavory diet food and the laborious work outs in the gym. To know dancing does not necessarily mean to be professionally trained in some dance form like salsa or tango. It only means that you should be able to move your body in harmony with the music being played. What is important here is that whenever you are moving your body to a tune, you are getting some exercise done and enjoying it too.

Certain advantages of dancing may be summed up as the following:

1. Helps you loose calories.

Dancing if done for a certain amount of time can burn away as many calories as swimming, walking or riding a bicycle. You can burn anything between 200 to 400 calories in a continuous dancing session of thirty minutes depending on the distance you cover.

2. Promotes blood circulation

Various cardiovascular problems can be treated with regular hours of dancing. It helps in blood circulation, lowering blood pressure, slowing down heart rates and decreasing cholesterol count in your body.

3. Strengthens bones

Dancing can be particularly beneficial for women. Osteoporosis, a condition of slow loss of bone mass which occurs mostly in women can be prevented with regular dancing. Lateral movement of bones during dancing strengthens bones.

4. Provides  rehabilitation

Recovery after a major surgery (heart or knee surgery) includes rehabilitation which can be successfully accomplished with dancing.

5. Improves flexibility

Dancers usually strive to a full range of motion which results in flexing all the muscles of the body thereby improving flexibility. In other words, dancing acts like a toning agent for your muscles.

6. Enhances the body’s endurance

Dancing being an exercise provides endurance to your body. Endurance can be defined as the ability of the body to work for longer hours at a stretch. In simpler terms, dancing increases your stamina.

7. Reduces stress

A stress free mind works harder. Stress cannot be good for the well being of your body. Dancing helps relieve this stress.

The most important thing to remember here is that dancing should remain fun. The moment you start treating it like a chore it turns from a blessing into a curse.

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Aqua or water aerobics is done in both deep and chest-deep water. When doing in deep water, it is very important to have floating devices. A normal session of workout stands for forty to forty five minutes. There are different routines for water aerobics during a session. These are:-

1. Stretching
2. Warm-up
3. Cool-down

Some of the training programs in aqua aerobics include the strength and toning exercises in addition to the aerobic ones. This type of activity increases the cardiovascular training and because the resistance is involved it also increases flexibility and stamina. It will eventually lead to muscular balance.

There are some limitations or hindrances which you have to overcome to practice the water aerobics:

1. As it is related to water, you need access to swimming pool which may cost you a membership which may be costly.
2. This form of exercise is relatively safe in terms of injuries but a little less effective as compared to other form of exercises
3. It is somewhat a restricted type as compare to land exercises. Although you spent more energy in a movement due to water resistance but the variety in movements is restricted.

Now the benefits you got from doing the water aerobics.

1. Water resistance that helps to spent more energy.
2. Less prone to injury as it is easy on muscles.
3. No sweating during the exercise
4. Tones the muscles
5. Increases flexibility and endurance

This type of exercise is beneficial for mainly the old age persons or the one who are suffering from problems of joint pain or arthritis. Because the movements in this, are relatively slower as compared to the other aerobics exercises. This is also beneficial for the persons who are recovering from the soft tissue injuries. Obesity or for the ladies who are pregnant. One more advantage is that, you don’t need to find a group to join this activity. Just follow instructions for water aerobics and enjoy.

Now is what exercises you can do. Here’s a list.

1. Move your legs up and down in water by holding a floating device.
2. Run to and fro in water and then do some side steps.
3. Kick to and fro
4. Move arms in water in circular motion

Doing these exercises need some precautions which are very general but very helpful. Don’t rush for any exercise. Do it in proper manner and devote some time to learn the proper form.

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• Water Aerobics – Good Way to Exercise for Seniors Also

Aerobics exercises are the best when you want to your heart rate to increase. In fact definition of aerobic is this only. Any exercise that can augment your heart rate for at least 15 minutes is considered as cardiovascular exercise. Here are some of them which you can follow:

Walking – It is the foremost and the simplest form that you can start with. It is the greatest choice if you are a beginner. It also acts as a warm up exercise in the entire fitness regime. If you are not working out for a quite long time, than walking will help you to get back on track. It helps to burn calories that will provide you energy for the more intense workout. Also it will bring you in mood of work out.

Running or Jogging – The best exercise that is considered in aerobic activities is running or jogging. It is a great exercise for the people who love to have fresh air during the work out. Jogging is a must for the athletes as a part of their fitness regime. Jogging is considered s the best work out by people that should be done regularly to keep body fit. If you have not enough time or stamina to do the intense exercises, than jogging is the best option for you. On the contrary running is best suited for fat burning. But you must consult your physician before going for any of these because excessive of these can bring in complications.

Cycling – It is one of the most fascinating exercises. Cycles are used a transport also and the fun of riding a bi cycle at country side is just amazing, cycling has all its benefits from burning calories to getting in shape. You can have stationary cycling equipments in the gym but fun of real cycling is totally different. Outdoor activities are much more fascinating because of the adventure involved.

Machines – there are lot of people who are unable to go for a walk or for jogging because of their tight working schedule. For them the machines are a good option. Either they are at gym or at home. Treadmills, elliptical machines are some examples. You can work out on these machines to have the same effect of aerobic exercises.

Aerobic exercises are fun to o but try to add some weight training to it to have your interest in the work out. Otherwise you will get bored and will eventually stop exercising.

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• What Is Aerobics? – A Sneak Peak

In today’s hectic lifestyle workout routine have become must to release ourselves from the work pressure. To maintain fitness and good health this has become a necessity. Aerobic is the one form of exercise which not only makes us healthy but also improves our metabolism and the energy level.  These are light yet powerful exercises which helps you to maintain your fitness. You have to understand the difference between aerobic anaerobic exercises, to fully understand the power of aerobics.

Definition of aerobic-: Aerobic means in presence of oxygen. These exercises are light as the intensity of exercise is low but powerful because they use oxygen. Basically these exercises are done at a moderate rate so that the cardio respiratory system can replenish the oxygen used up in the working muscles. In this way the body works to use and replenish the oxygen. But in the anaerobic oxygen is not used after an extent and you feel tired and have to rest to gain your stamina back. These are mainly high intensity exercises.

Here are some points which may be helpful for you to understand the benefits and limitations of aerobics.

Need plenty of Oxygen: As already said it is based on oxygen, so you need a place where there is plenty of that and is free from any pollutant. In this form of exercise oxygen helps to improve metabolism rate this also makes heart and lungs strong as you have to absorb a lot more oxygen then in general breathing. This makes air to flush the toxic material out of body s you have to inhale and exhale air many a times.

Helps to Lose Weight: This is a wonderful tool to lose weight. As you absorb more oxygen as a result you burn more calories because oxygen is needed to burn the calories the overweight people must try this first instead of trying other form.

Benefits of Aerobic Training: Every person knows how important oxygen is in our life. So if you have plenty of it you will feel fresh and rejuvenate. This will helps in proper functioning of body parts and also increases metabolism. Reducing weight is much easier by aerobics than any other form of exercises.

Disadvantages of Aerobic Training: As it helps in burning fat, so in longer run it decreases muscle fat and person feels tired. Also it decreases strength if done regularly for a longer period of time.

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