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about jazzercise |
Jazzercise...When You Love Your Workout, Results Come Easy
Jazzercise is a powerfully fun and effective workout that will lift your spirits and strengthen your heart, muscles, and core. You'll get a healthy dose of cardio, strength, and stretch moves and finish up feeling energized and refreshed.
Jazzercise Is Good For Your Body
- Develop cardiovascular fitness.
- Improve metabolism.
- Increase energy.
- Strengthen and tone muscles.
- Improve flexibility and balance.
- Improve health and well-being.
A Typical Class - See class schedule
Each class is approximately 60 minutes and incorporates these components:
- A warm-up segment comprising gentle rhythmic movements and jazz isolations for individual muscle groups.
- An aerobic segment to increase cardiovascular fitness and burn calories.
- An aerobic cool-down segment to reduce heart rate.
- A muscle-toning segment with weights to strengthen the hips, thighs, derriere, abdomen, upper torso, and arms.
- A final cool-down stretch segment to return the heart rate to normal.
Your Target Heart Rate
Jazzercise recommends that you consult your physician before beginning any new exercise program.
Your ideal exercise intensity, called your "exercise training zone," varies from an upper to a lower limit. Jazzercising above your upper limit increases risk of injury. Jazzercising below your lower limit decreases your exercise effectiveness. Any of the following three methods will help to ensure that you are exercising optimally and within your training zone.
1. Target Heart Rate Method Your heart rate will reach 55 to 85 percent of maximum during the aerobic segment of class if you are exercising within your exercise training zone. To calculate your heart rate:
- Subtract your age from 220 to determine your maximum heart rate.
- Take 55 percent of your maximum heart rate to determine the lower limit of your exercise training zone.
- Take 85 percent of your maximum heart rate to determine the upper limit of your exercise training zone.
- Count your pulse beats for 6 seconds and multiply by 10. The
pulse count should be within your exercise training zone.
Age
Target HR Zone 50–85 %
Average Maximum Heart Rate 100 %
20 years 100–170 beats per minute 200 beats per minute 25 years 98–166 beats per minute 195 beats per minute 30 years 95–162 beats per minute 190 beats per minute 35 years 93–157 beats per minute 185 beats per minute 40 years 90–153 beats per minute 180 beats per minute 45 years 88–149 beats per minute 175 beats per minute 50 years 85–145 beats per minute 170 beats per minute 55 years 83–140 beats per minute 165 beats per minute 60 years 80–136 beats per minute 160 beats per minute 65 years 78–132 beats per minute 155 beats per minute 70 years 75–128 beats per minute 150 beats per minute
2.
Perceived Exertion Chart Be aware of how you feel while you
exercise. The exertion chart shown below will help you judge your
intensity, and your instructor will have a chart posted in class.
Monitor your breathing, heart rate, and muscle sensations. Look at the
middle of the chart to find the phrase that best describes how an
exercise feels to you. If you exercise between "Fairly Light" and
"Hard," you are likely to be within your exercise training zone.
3. Talk Test You should be able to talk comfortably while Jazzercising. During the aerobic segment your rate of breathing will increase, but should be deep and regular. If you are gasping for air or feel short of breath, slow down.
Jazzercise is Innovative
- Jazzercise continually varies choreography and music to bring a sense of new energy to each class.
- Jazzercise combines jazz dance, resistance training, Pilates, yoga, kickboxing and more to create a truly effective workout.
Jazzercise Instructors
- Are positive motivators, providing easy-to-follow cues and safety reminders.
- Participate in an intensive screening process and training program, and are CPR certified.
- Continue their education through programs that keep them abreast of the latest developments in fitness.
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