Dancing can offer physical, emotional and mental benefits. All of this in addition to being one of the most complete forms of exercise available to you at any age, for either gender, in practically any location. The best dance exercise will depend on your personal style preference, so grab your dancing shoes and get ready to move.
Cardio
Any exercise program needs to contain five major components for a well-balanced fitness regimen. The first one is aerobic fitness. Dancing provides you with cardiovascular training benefits by using your large muscle groups to increase your heart rate. Dancing will cause you to breathe heavier and maximize the amount of oxygen in your blood, sending more oxygen to your heart and lungs. Measure your intensity during workouts to ensure you are reaching proper aerobic levels by doing the "talk test": Vigorous exercise requires you to stop for breath after saying a few words. Dance for at least 2 1/2 hours each week to maintain good health.
Other Components for Well-Rounded Routine
The second fitness element is strength training. Some styles of dance incorporate weights or use body weight, but you may need to add weightlifting to your routine after you are finished with dancing. The third aspect of fitness is stretching. According to MayoClinic.com, it is best to stretch your muscles when they are warm, after your workout. Spend a few minutes stretching after dancing. The last two ingredients for a balanced exercise plan are core stability and balance training, both of which are involved with dancing.
Styles of Dancing
The best exercise is the kind you like and want to keep doing. The key to finding the best dance exercise may be in the dance itself, the music or the presentation. Dance styles range from the classics: ballet, jazz and tap; to more social dances such as line dancing, square dancing, swing and ballroom; to fitness oriented dances such as Zumba or aerobic dance. Try different styles to see which type feels like the right fit for you.
Considerations
Aside from the style of dance, you also need to choose the mode of learning. Your choices include DVDs, providing privacy and variety, but no group camaraderie. Or, consider going to a dance studio and taking lessons. This provides you with one-on-one instruction and a set session. This structure may motivate you and keep you on track, but it is not very flexible and limits your choices. You may join a gym to try a variety of classes and instructors. Or, if you haven't danced before, you can start by turning on the radio and moving around in rhythm to the music for 30 minutes per session, five or six times each week. There is no right or wrong way to dance, as long as you are enjoying yourself.
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