Nowadays, dancing is one of the most popular fitness workouts. It is known as the inventive and upbeat exercise that supports an active and healthy lifestyle. If you want to get fit and at the same time to socialize and enjoy, dancing is the best workout routine. Unlike other workout routines, dance fitness allows you to be versatile in executing movements making it suitable for those who get easily bored with their routine.
Dance fitness is becoming more popular because it is fun to perform, highly motivating and that can burn a lot of calories in just one session. The intensity of the movements will depend on the type of dance that you will choose. In this article, we’ll explain the benefits of dance fitness and what are the types of dance that you can perform to get fit.
Why is Dancing Fitness Good?
Dancing is not only fun but it has benefits for both the mind and the body functionality. When you talk about dance fitness, you don’t need to be a professional dancer to do it. As long as you can follow the steps and enjoy the beat, you can gain from it. Here are some of the reasons why dancing is good for you.
- When the body feels good, the mind does too
When you dance, the brain releases neurotransmitters, specifically the endorphins that are responsible for interacting and minimizes the pain receptor. This neurotransmitter also triggers positive feelings like that of morphine that is why when you dance, you will have happy thoughts to make you calm and optimistic. Dancing is also a path to reduce mental tension to enjoy a stress-free mind
As well as making your body feel fitter and healthier, regular dancing exercise will also reduce mental tension and lead you on the path to a stress-free mind. Dance stimulates happiness endorphins in the brain to alleviate day-to-day worries and concerns. If nothing else, dance is cheaper than hiring a shrink.
- It is an outlet to express one’s creativity
Your creativity is enhanced when you dance since you have to jive the steps with music. In some cases, you also need to do the movements for critical thinking. Experts say that the kind of dance you engage in reflects your personality. Dancing is also a great option if you want to socialize and meeting new people through dance classes.
- It improves physical health
Most people who participate in dance fitness aim to lose weight, build a muscle tone, and have stronger bones. It is indeed a total body workout. It also has the ability to improve muscular strength and motor fitness, improve the condition of the heart and lungs, improve spatial awareness, and is the key to have better coordination, flexibility, and agility.
Regular dancing maintains the cholesterol level in the body that will control the blood sugar levels.
Dancing exercise controls cholesterol levels in the blood, as well as helping to set blood sugar levels. If you suffer from high blood pressure then dancing could well be the prime exercise for you. It is said that a 30-minute dance workout can burn about 200 to 400 calories.
Categories of Dance Fitness
Before engaging in dance fitness, it is good to be familiar with different categories and types of dance fitness so you can easily determine the most suitable kind of fitness dance for you. It is ideal to choose for the one that you will be comfortable in.
- Cardio Dance. This dance category is a whole-body workout. It has benefits for both physical and mental aspects. It specifically targets coordination, balance, and flexibility. A 30-minute cardio dance can burn 120 to 250 calories. Cardio dance is a popular dance fitness because it has the ability to involve both muscles and bones to improve strength and stamina.
- Barre Workouts. It is a ballet-inspired routine with elements of strength training such as light weights, pilates, and yoga. Proper form and posture should be the primary focus of this dance category to achieve balance, stability, and core strength. It consists of high repetitions in slow movements. It is characterized by low-impact movements for core engagement that targets sets of muscles.
- Mind-Body Dance. This dance category incorporates tai-chi, yoga, and martial arts that both enhances the mind and the body. Doing mind-body dance regularly enhances cardiovascular health and flexibility of the body that aims to reduce stress. Classes of this category are low to moderate intensity and are typically low-impact. It aims to promote wellness for all dancers of all ages and levels of dance abilities.
- Sensual Dance.
Sensual dance is more on the expressive type of dance like belly dancing, pole dancing, and flamenco dancing. The focus of this dance fitness is to raise the heart rate and increase focus and flexibility. Most of these dances do not have to follow a specific technique in terms of its choreography.
Dance styles
- Modern jive. It is dance fitness that is derived from other dance styles such as salsa, swing, lindy hop, and rock and roll. What’s good about modern jive is that there is no footwork to learn so even if it is your first time, you can easily execute the steps. It requires you to have a partner.
- Street dance. As its name implies, this dance type evolved outside dance studios because it is usually danced on the streets, different kinds of parties, night clubs, etc. It is known as the urban style of dancing. The steps executed in street dancing are eclectic in nature such as locking, popping, krumping and waving.
- Ballet. It is an artistic dance type that makes use of formalized steps and bodily gestures. It has three main forms: Classical, Neoclassical, and contemporary. It is known as a highly technical form of dance since you can only learn it best through a dance class.
- Contemporary dance. It is known as the expressive style of dance that may include different dance genres such as jazz, lyrical, modern, and ballet. It consists of the energy of the body and its emotions to come up with dance steps that is why there is no specific technique associated with it.
- Salsa dancing. This dance type is described as fun and flirtatious for partner dancing that involves simple yet lively movements. The term “salsa” refers to being passionate, energetic, and sexy. The steps are easy to learn, in fact, just by watching it, you would probably know how to execute it when you step on the dance floor.
- Ballroom dancing. It is a set of partner dances that are commonly used for both socialization and competition. Partners execute step-patterns and move rhythmically to the beat. Ballroom comprises of different styles such as the tango, waltz, and foxtrot that demonstrates unique step patterns.
- Zumba. When you would talk about dance fitness, Zumba is always associated because it is a cardiovascular exercise that comprises both slow and fast movements. It is fun and easy to learn. Most choreography includes steps from hip-hop, samba, salsa, mambo, merengue, and soca.
- Flamenco dancing. This is described as a highly-expressive type of dance that involves hand clapping, percussive footwork, and intricate bodily movements. The music is from a singer with a guitar. It is more on a solo dance.
- Tap dancing. It is a type of dance that is characterized by using a kind of shoes that have a metal heel and toe so that when you tap your feet it will create a noise that will serve as your beat. It involves both arms and legs. It is a type of dance that is suitable for both kids and adults.
- Modern jazz dance. It comprises of fun and energetic movements with big leaps, fancy footwork, and quick turns. As its name implies, it is a combination of both modern and jazz dance style or a combination of ballet and hip-hop. It is a good dance fitness because it has the ability to develop flexibility, ability, and rhythm.
- Wheelchair dancing. Dancing fitness is also open to persons with disabilities. It is usually a partner dance where one is in a wheelchair. It aims to maintain physical balance, coordination, improved respiratory control, and be able to execute a different range of motions.
What Equipments Do I Need In Dancing?
Unlike going to the gym that requires working out equipment, dancing only requires basic things to make you comfortable while moving your body. On the main dancing session, it will be more motivating if you have a music source may it be from a radio or through your phone. For you to be able to move easier, invest in lightweight shoes and a comfortable workout outfit. Since dancing will let you perspire, always bring a bottle of water with you to avoid dehydration.
Things to Know About Dance Fitness
- Most dance fitness is suitable for all ages
Dance fitness is known to be a low-impact activity. There are steps for a more rigid session but there are also steps that will not sore your muscles. Injuries and excessive soreness are less likely to happen a person can personalize its way of movements like choosing between smaller movements and exaggerated steps. Usually, in a dance class, the level of difficulty or intensity is categorized so you can check where your skills are more suitable.
- Cross-training and dance fitness goes well together
If dancing your workout substitute to have a fitter body, it is good to add cross-training in your sessions. For example, if your chosen dance type is Zumba which is cardio-focused, you may incorporate cross-training steps to target muscular strength and flexibility at the same time. The idea is to improve almost all areas in the body not just in certain areas.
- Find the best dance class
Each dance class is unique in terms of the instructors and their class-management skills. Before deciding to enroll, make your own research about what they offer, what are the benefits that you can gain from them, and most importantly where are you most comfortable with. You may join a couple of dance classes before deciding where your skills are more suitable.
- Check for your budget
Learning how to do a dance fitness does not limit you to enrolling in a dance fitness class since it can be pricey. If you are on a budget, there are ways by which you can still dance for free at your most convenient time and that is through online platforms or through DVDs. Watching videos online or through a DVD only requires you bodily movements but for other dance types like ballet, pole dancing, etc that requires some equipment, you can be creative in improvising. If it requires you to have a pole, you can substitute it with a chair or a sturdy stand.
Final Thoughts
Doing dance fitness is not only effective but those who are active in health and wellness would agree that this is one of the workout routines that you can enjoy even if you do it for hours. There are different types of dances that you can partner up in your fitness sessions, you’ll just need to make sure to execute it properly to ensure its efficiency.