The low-impact level is not active enough to improve the efficiency of the heart and lungs in people who are already fit. Participants in the intermediate classes 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 by exercising too hard. Over-use of muscles will cause them to fatigue and this increases the risk for injury.
Most injuries occur to the lower leg.
Dancing on the wrong type of floor can also lead to injury. Do not take high-impact classes on concrete or tile floors. These floors are too hard. On the other hand, a floor that is too soft may cause ankle sprains. Hard wood or cushioned flooring is best.