In addition to many forms of aerobic exercise, new ways have already been developed to become part of physical fitness programs among sports enthusiasts and fitness buffs alike. Among the most important of these new ways of doing aerobic workout are the batuka, aerobic dance, and spinning.
Batuka. This is a new fun and revolutionary way of doing an exercise, combining a balance of physical work with music through the fusion and choreography of dance and aerobic movements. This workout contains certain features described as follows: (a) carefully designed to exercise muscular and cardiovascular fitness; (b) provides the body and mind with a balance and well-being through an easy and enjoyable activity; (c) practice enables one to find a tool to .perfectly good health; (d) workout moves are inspired by popular dance moves of samba, reggaeton, salsa, meringue, rumba or flamenco, and have strong influences of martial art disciplines such s kick boxing, kung fu, or tai chi; (e) training can be delivered in many different forms easily adaptable to all abilities, ages and both gender groups; and (f) provides opportunity to work out, switch off from stress, and socialize.
Aerobic dance. This is a fitness sports that combines the health and figure benefits of jogging with the fun of dancing, choreographed for the non-dancers but challenging to experienced participants. Made as an interesting routine by music, this features a workout that includes warm-up, jazz dance, abs and upper legs toning, pilates, and stretching and under a program that can be made accessible to individuals with disabilities, who are helped to lead a healthier and more meaningful life through a workout designed for them.
Aerobic dances for learners with disabilities include low-impact aerobics, aqua aerobics, circuit aerobics, slide aerobics, karate aerobics and seated aerobics.
Aerobic dance consists of three variations of low-impact aerobics, which can even be ideal for special populations such as seniors and pregnant women; high-impact aerobics that utilizes such movements as jumping and hopping; and step aerobics that utilizes stepping up and down a platform, offering a moderate-to-high-intensity cardiovascular workout with low-impact stresses.
It is recommended for all learners to do a warm up like a stretching exercise for 10 to 15 minutes before proceeding with the dance exercise to lower the risks of injury and to prepare the body for any extensive movement.
Spinning. This is an aerobic exercise that takes place on a specially designed stationary bicycle called spinning bike. In this exercise, motivating music is played while the learner is pedaling and visualizing an outdoor cycling workout by pedaling as fast as he can, and slowing down gradually.
The benefits derived from this exercise include (a) burned calories of about 450 in 45 minutes (b) heart is made to pump fast (c) toned quadriceps (front thigh muscles) and other thigh muscles (d) participant does not a lot of coordination because he stays in one place with the same basic movements throughout the workout, and (e) participant is made to focus inwardly and work on his mind and body.
Before starting on this exercise, you must be wary of its certain drawbacks. Spinning does not work on all leg muscles equally, that may result in a developed muscle imbalance. You must also avoid spinning everyday to avoid overusing of injuries in the knees, hips and your lower back. It is recommended that you also do hamstring (back of your thigh), buttock and inner thigh exercises.
