Nearly every style of dance can be a form of exercise. Some styles of dance are solely for exercise, like Zumba and fusion dances. Others styles, like ballet, jazz and hip-hop, were created as art styles but also provide exercise for people of all ages. Alternatively, ballroom, square dance and other social dance styles can enhance your social life while shaping your body.
Benefits
Most types of dance offer a very well-rounded exercise complete with cardio, flexibility, core training and restorative exercise. This combination will aid in building overall muscle tone, improving heart health and strengthening your bones without damaging your joints, according to the American Association of Retired Persons. Furthermore, dance may improve your mental health by reducing stress and building your self-confidence.
Risks
Professional dancers can suffer many health problems because of vigorous dance exercises. However, you are not likely to suffer from these same ailments. Generally, dance is a low-impact exercise, when done casually, and can even be used therapeutically in some instances. However, if you fear injury ensure that you choose a dance exercise complete with low-impact modifications and qualified instructors.
Frequency
For the best results, you will want to do a dance workout at least twice a week. If you are doing a moderate style of dance, such as ballroom dancing, you will want to dance at least 2 1/2 hours a week, according to Women's Health, a subsidiary of the U.S. Department of Health and Human Services. For more vigorous forms of dance, 1 1/4 hours will suffice.
Location
Dance classes are typically offered at several locations, including gyms, dance studios, on video, at college and through city or state programs. Each program or class has its own benefits. To choose the location that is right for you, consider your desired results and the costs. If you would like a vigorous exercise and do not care about becoming a talented dancer, gym classes or videos can be a fun way to tone up. If you prefer to learn more about your chosen dance style, then a dance studio or educational program may better suit you.
Well-Balanced Lesson
While each style of dance has a different method for teaching technique, you can expect a few aspects of every dance exercise class or video to be the same. Every class will begin with a warm-up complete with stretching to ensure no injuries occur as the result of stiff muscles and ligaments. After this, the class will progress into jumps, turns and other cardio-heavy activities. To finish up, you can expect a short cool-down.
Considerations
Dance is unlike most exercises. While dancing, the brain and body must work together to remember a series of steps complete with body and music awareness. While this comes very naturally to some, others struggle and grow frustrated. However, if you continue to persevere and learn, the results are highly gratifying.
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