If you crave a strong, funky beat behind a challenging and dynamic workout routine, a hip hop aerobics workout might be just the thing. While developing strength, cardiovascular endurance and coordination as you would with any aerobic dance workout, hip hop adds explosive plyometric moves that ramp up fat-burning and help to build stronger bones.
History
Like most forms of dance, hip hop has a rich history. Its dance influences include African, Latin, American and martial arts, which evolved through the rap culture coming out of New York in the early 1980s. Hip hop culture started off with graffiti and breakdancing on the streets and has grown into mainstream popularity with the support of television shows like, "So You Think You Can Dance." Music videos, night clubs and parties all showcase the latest hip hop moves.
Benefits
Any form of dance offers you the joy of movement, while burning between 300 to 500 calories an hour. Hip hop in an aerobics class environment is usually broken down into simplified movements, but advanced classes include skipping, jumping and hopping with both feet off the ground, making the moves high-intensity with increased calorie-burning and fat-burning. Aerobics dance classes provide physical, social, artistic, intellectual and personal benefits, according to National Registry of Dance Educators.
Movements
Hip hop movements may seem reminiscent of 1980s music videos; body waves, isolation exercises and jumps are some of the basic movements. Hip hop classes also feature popping moves, where you move quickly then snap your muscles to a sudden stop. Hip hop is as much defined by attitude as it is by actual dance moves. In some cases, steps originate from hip hop songs that specify movements within the lyrics, like "Walk it Out" or "Soulja Boy."
Recommendations
Hip hop aerobic dancing is an excellent method of cardiovascular exercise. The Centers for Disease Control and Prevention recommend cardio exercise for at least 30 minutes most days of the week at a moderate-intensity or greater.Start with a beginners hip hop class to learn some basic movements before expanding to more advanced choreography. Include resistance-training for each major muscle group at least two times per week to create a well-balanced exercise routine.
References
- DaveyD.com: The History of Hip Hop, pg. 2
- World C News: Hip Hop Fitness Classes Foster Community
- "Fitness Magazine"; The Britney Spears Workout: How She Got Her Body Back; Donna Raskin; 2011
- National Registry of Dance Educators: Benefits of Dance
- Centers for Disease Control and Prevention: Physical Activity for Everyone
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