Dance provides you with a way to build your fitness level, increase your coordination and strength, and enhance your flexibility and your cardiovascular endurance, while also benefiting you intellectually, artistically and socially. Dancing with moderate intensity for at least 150 minutes per week will provide you with the cardiovascular workout you need for overall good health. To lose weight, spend 60 to 90 minutes dancing at that intensity daily.
Salsa
A study reported by the American College of Sports Medicine confirmed that salsa dancing is intense enough to improve your cardiovascular fitness. This high level of intensity creates a faster metabolism so your body will continue to burn more calories even when you finish dancing.
The basic salsa movement involves stepping out to the side, then returning your foot to starting position and moving the other foot to the side, then returning to start. While your feet go out and in, your hips circle around in the shape of a figure eight.
Ballroom
Popular television shows have glamorized ballroom dancing, making classes popular and abundant. The tango, cha-cha, jive, waltz and any dance done with a partner is taught in ballroom dancing. While burning calories and shaping up, you are also learning a social skill that comes in handy at functions.
For best results, take classes three times per week, practice every day and attend an actual dance at least once per week, suggests USA Dance, an affiliate of the United States Olympic Committee.
Ballet
As a classical form of dance, ballet provides you with strength training, posture improvement, increased flexibility, muscle toning and cardiovascular endurance. When practiced regularly, ballet provides all the key elements of a well-balanced fitness regimen. Ballerinas are well known for their slim figures due to the intense workout the dance provides. Ballet classes are widely available for adults and children.
On Your Own
If you are shy, unsure or do not wish to invest any money, dance on your own. Turn on your favorite kind of music and start to move your body in rhythm to the beat. Begin slowly, allowing your muscles to warm up. Focus on keeping your stomach tight and your chest up. As you ease into your dance, make movements bigger; add jumps, twists, bounces and kicks to increase your intensity. Add arm movements for fun and to increase your heart rate for even more calorie burning.
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