Warming Up
Cooling Down
- lowering blood pressure
- lowering levels of adrenaline
ACSM GUIDELINES
JAZZERCISE
Any activity that uses large muscle groups, can be maintained continuously, and is rhythmical and aerobic in nature.
Jazzercise is an aerobic program.
3-5 days per week.
Many areas provide Jazzercise classes on a daily basis.
Intensity of aerobic activity: 60-90% of maximum heart rate.
Jazzercise routines are choreographed to get your heart pumping in the “training zone.” Recent, in-house research studies indicate that students, regardless of fitness level, have little problem maintaining 60-90% of maximum heart rate throughout the aerobic segment.
Duration of aerobic activity: 20-60 minutes of continuous or discontinuous activity.
Jazzercise provides a minimum of 25 minutes of aerobic conditioning (up to 45 minutes in some formats).
Resistance training: A minimum of 8-10 separate exercises that train the major muscle groups, a minimum of two days per week, to a position of mild discomfort.
Jazzercise provides calisthenic-type and weight resisted exercises which work the major muscles of the body, i.e., abdominals, gluteals, quadriceps, hamstrings, chest, arms, back and shoulders.
Flexibility exercises: At least 3 days per week, to a position of mild discomfort, 10-30 seconds for each stretch, 3-5 repetitions.
Dynamic stretching movements are provided during warm-up and cool-down routines. Static stretching exercises are provided during stretch routines and after muscle strengthening routines.