The American College of Sports Medicine and the American Heart Association released recommended guidelines for physical activity in 2007. According to these guidelines, the average, healthy adult under the age of 65 should perform moderately intense cardiovascular exercise 30 minutes daily, five times a week or vigorous cardio exercise for 20 minutes a day, three times a week, combined with regular strength training. Certain dance exercise programs can help you to meet your cardiovascular exercise goals.
Zumba
Zumba is a cardiovascular dance program developed in the 1990's by fitness trainer Beto Perez, according to the Zumba website. This program combines popular Latin dance styles with interval training to increase your heart rate and help you to burn calories. Latin dance styles such as samba and salsa are included in Zumba. Classes are offered worldwide at gyms and fitness studios. You can also purchase guided instruction DVD's online or in most book and department stores.
Belly Dance
Belly dance has grown in popularity in recent years for its ability to provide an overall cardiovascular workout and help to tone problematic regions of the body such as the hips and abdomen. While many people think of belly dancing as an exotic dance form, it has also been developed into a cardiovascular dance program. According to the Art of Belly Dance, vigorous belly dancing can burn between 250 and 300 calories per hour. Many gyms and dance studios offer belly dance classes and instruction.
Line Dancing
Line dancing isn't just about having fun while you dance to country and western music. It also provides a beneficial, low-impact cardiovascular workout, according to an August 12, 2010 Miami Herald article by Melissa Montoya, "Line-dancing Classes are Free, Social and Healthy." In line dancing, you dance in an ensemble, coordinating your movements with other participants. Many line dancing classes offer a variety of types of music, including Latin and jazz. Although you'll miss out on the social interaction, you can also learn line-dancing on your own at home, through the use of guided instruction DVD's.
Jazzercise
Jazzercise is a dance exercise class that has been around for many years. According to the Jazzercise website, it combines dance-based cardiovascular exercise with strength training to provide an overall body workout that can potentially burn up to 600 calories an hour. Yoga, kickboxing and Pilates exercises are incorporated into Jazzercise workouts. Jazzercise classes are offered throughout the U.S. at specific Jazzercise locations, dance studios, gyms and fitness centers.
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