Aerobic dance is a fun way to get fit. It combines fat-burning aerobic movements, muscle-building exercises, and stretching into routines that are performed to music. Many dance forms are used, including disco, jazz, and ballet. All ages can benefit from aerobic dance.

Aerobic dance classes are usually offered at three levels of intensity. A low-impact class is conducted at a slower pace and is easier to do. It is good for people just starting an exercise program. This level is not active enough to improve the efficiency of the heart and lungs in people who are already fit. In the intermediate classes, dancers benefit their heart and lungs as they gain overall strength and flexibility. The advanced classes, also called high-impact, are for fit people who want a hard workout.

A large percentage of aerobic dance class participants and instructors injure themselves. Most injuries are stress-related and occur to the lower leg.

Over-use of muscles will cause them to fatigue and increase risk for injury.

Dancing on the wrong type of floor can lead to injury. Do not take high-impact classes on concrete or tile floors. They are too hard. A floor that is too soft may cause ankle sprains. Hard wood or cushioned flooring is best. Avoid floors that are extremely sticky or slick.

The best clothing for aerobic dance is lightweight and allows freedom of movement. Wear a shoe that gives good support and cushioning to the ball of your foot. Shoes should slide on the floor without sticking, but not slip.

Hand, wrist, or ankle weights add extra stress to your joints. If you want to wear them to intensify your workout, you can keep your risk of injury low by using weights of less than a pound.

The American College of Sports Medicine recommends aerobic exercise done for a minimum of 20 minutes, three times a week at 60% of the maximum heart rate. Doing less than this will minimize your health benefits. Exercising 4 or more times a week will increase your health benefits. You should get a medical checkup before you start any exercise program. If you decide to take aerobic dance classes, choose a certified instructor who is trained to give safe, effective, and fun classes. To learn more, visit your local bookstore or library, or call your local YMCA or YWCA.

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