If exercise is so important, and it is obvious that you should do it, why is sticking to a program so difficult? Factors such as time and cost are obstacles that exist, but the underlying factor is simply that it is not fun. If running on a treadmill may be too boring to bear for some, perhaps dancing your way to fitness may be more motivating. Dance-based cardio workouts are beat-based workouts, combining aerobic training with dance moves. The workout is similar; your body uses large muscle groups to move continuously for a minimum of 20 minutes. Your heart and lungs work to provide increased blood and oxygen to meet the increased demand of the workout. When combined with enjoyable moves and upbeat music, fitness can actually be fun.
Step 1
Find the right fitness level at which to start. If you are a beginner, try to stick to lower intensity workouts. Workouts that are too strenuous will be hard to keep up with. You may become discouraged and give up. It is important to feel success to be motivated to continue. Start with low-impact dance workouts that are set at a tempo you are comfortable with before progressing to higher-intensity workouts.
Step 2
Work out in a large space, in front of a mirror or with a group to monitor your actual effort. When you put more effort into the workout, you will increase the training effects. A 150 lb. individual will burn about 400 calories per hour dancing, which is comparable to one hour of low-impact aerobics. When working out at home, you may be minimizing your movements, especially if you are in a small room near furniture.
Step 3
Choose a dance workout that you are comfortable with and that you enjoy. Many forms of dance are available, including Zumba, belly dancing, line dancing, ballroom dancing and hip-hop dancing. Each workout has a specific type of music. If you are not the hip-hop type and do not like the music, you may not enjoy the class. The class you select should match your music preferences.
Step 4
Master the dance moves by breaking down the movements and slowing down the speed. There are beginner level workouts that will break down the dance moves. While the instructional workouts are lower in intensity, once you learn the moves, you can begin the actual workouts. Separate movements into two sections--upper body and lower body. Perform each section separately before putting them together. Use slower music to learn the steps before switching to faster music.
Step 5
Wear proper workout wear and shoes. Dancing places a strain on your feet similar to aerobics and jogging. Shoes should provide cushioning and flexibility. Clothing should be non-restrictive and made out of material that can absorb sweat. Supportive sports bras are recommended for women.
Things You'll Need
- Instructional DVDs
References
- Simply Aging: Cardio exercise the Fun Way--Dance Fitness
- Health Status: Calories Burned Estimator
- "Keep Moving: Fitness Through Aerobics and Step"; Esther Pryor and Minda Goodman Kraines; 2000
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