Dance and exercise tips for weight loss and fat loss.
1. Introduction
By reading this blog of 10 short chapters, you will learn why dancing is a good exercise for weight loss and what kind of dance, dance moves, and steps contribute to achieving that objective. You will read a case study (Chapter 10) that summarizes the lessons from dance as a method of losing weight.
Preview
Gaining weight is easy; You eat a lot of high-calorie foods, neglect exercise and that's it. The problem is that it's easy to get used to relaxing on the couch and reaching for weight-gaining foods while watching your favorite program on TV. That's why it takes a lot of willpower to engage in activities that promote fat loss, especially when the program you choose involves a low-calorie diet and vigorous exercise. Of course, you probably don't know that there is an easier and more enjoyable way to do things; And he's dancing.
There are many types of dance, some are slow and involve precise movements, and others appear to be faster, placing greater demands on the body. Faster dances are better for exercise, but it really depends on what kind of position you need for the dance. The more challenging the condition, the more you get a proper workout.
Choosing the right dance
If you're into the faster type, you can try hip-hop or salsa. If you like slow dancing, you can try ballet steps. About 20 minutes every day of the dance of your choice should do wonders in slimming you down.
Choose the type that won't put too much stress on your body, especially if you're not getting older. And like any other workout, start with easy moves and move on to more challenging ones only when your muscles have adapted to the physical activity.
Benefits of dancing to reduce obesity
The main advantage of dancing compared to other types of exercise is that it is not tiring as you can actually enjoy it. Anything you enjoy is easy to do and what's more, you'll probably be eager to do it.
Another advantage of dancing to burn fat is that you can do it anywhere – inside your home, at a nearby park, or at work if you have a cubicle or a private office. People are social creatures, and it's even more enjoyable when you can do it with friends.
In addition to the physical benefits of burning fat directly, dancing teaches you another vital lesson - discipline. It helps you develop a deeper commitment to your fat-loss diet and the other things that are important to you in life.
2. Tricks behind dancing
An experienced dancer knows very well how valuable a good dance teacher is; An instructor not only teaches new dance moves or techniques but also helps in identifying and correcting mistakes. If you're one of those people who's been taking dance lessons for a while but never seem to be improving, it might be time to find a new dance instructor. You can start your search by checking the yellow pages of local dailies or dance tutors; Many universities offer evening dance classes at a reasonable cost.
A good dance instructor should be in the dance business for some time and should have some sort of dance certification or qualification. Make sure the teacher is qualified to teach the dance style of your choice; For example, find out if she specializes in dance styles such as jazz, hip-hop, modern, tap, or ballet.
Find an instructor who is proud and dedicated to her craft, and who seems engrossed in the idea of teaching dance to her students. It goes without saying that your dance instructor should always be punctual to your sessions as a good dance teacher should strive to be the epitome of responsibility and excellence for their students.
Learn from others
Watching other dancers, and paying close attention to their techniques, posture, and body alignment will help you grow as a dancer, especially as you incorporate their moves into your dance routine. Dance movies can be entertaining and a great source of inspiration; Some of them include Flashdance, Strictly Ballroom, Center Stage, Saturday Night Fever, Dirty Dancing, Mad Hot Ballroom, Save the Last Dance, Dance With Me, Shall We Dance, and Step Up.
Posture
Good posture involves standing up straight, pushing your shoulders back and down, and then keeping your head high. Proper body alignment and posture are essential because it helps dancers appear more confident if not elegant, not to mention improve body control and overall balance. This is one of the most important aspects of dancing with a partner; Squatting and bending over is not only bad for your health but lowers your alertness level making you appear less confident.
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Stretching
Stretching daily improves your body's flexibility, which makes your dance moves feel more effortless because the more flexible your limbs are, the easier it is for you to move them. Getting into the habit of doing some stretching before dancing is an important step, although most neglected, it will make a huge difference to your dancing. A good stretching routine should focus on your muscles, also keeping in mind that a light jog or easy walk is sufficient to warm up the leg muscles.
Relax
Most people dance their best when they are relaxed which can be achieved by taking a few deep breaths and clearing your mind by turning on some good music. Begin seated with your back straight and your feet on the floor; You should feel comfortable and alert. With your eyes closed, take a deep breath in through your nose and then exhale slowly, again through your nose. Repeat this process and remember to practice daily for about 20 minutes before your dance session, you can also do mini relaxation throughout the day both at work or at home.
Shoes And Technology
Good technique separates a good dancer from the best because a professional dancer devotes a lot of time to perfecting his techniques; It's important to master new moves, but also try to perfect your skills at each stage.
Each dance style requires a specific type of shoe; Dance shoes are carefully structured to provide protection to the feet and legs for the benefit of the dancer. Make sure you are using the right kind of shoes and that the shoes fit well to avoid injury.
3. Why Dancing Is The Way To Go For Fat Loss
If you are aiming to get a fitter body this 2013 but don't know which workout to try, why not consider dancing? Dance is fun, creative, and enjoyable. Everyone Can Dance! Some lack confidence, and some lack rhythm, but everyone can learn.
Dancing is a type of aerobic exercise that can be done at a fast or slow pace, depending on what your body can handle. This is best done in a class with an instructor and other students, so there is less risk of injury.
To be able to lose weight successfully by dancing, you must do it regularly. The right way to do this is to start with a warm-up which can be done for at least five minutes. This will loosen up tight muscles in your body and help you move without hurting yourself. You should allow yourself to dance at least 4 to 5 times a week for 30 minutes to an hour. Depending on the intensity of your dancing, you can burn up to 500 calories in just one hour-long session.
The best thing about dance is that it is never boring. If one form of dance doesn't work for you, you can move on to another form of dance that suits your style and needs. There are different types of dance that you can try.
For example, if you want something fast and can get your heart rate up in seconds, Zumba, hip hop, or samba are the way to go. There's ballet or jazz for a slower, lower-intensity workout. If you want something a little more unique, try hoop dancing or pole dancing. All these dance moves will lead to a slimmer, healthier version of you!
Dancing is very easy. Turn on some music and move your body to the beat. The best part is that even if you are too embarrassed to let others see you, you can still do it in the comfort of your own room. When done regularly, you can tone your muscles and get a stronger body. It is not only good for you physically but also emotionally. It is said that dancing can be a great way to relieve stress!
But like any other type of workout, it is best to pair it with the right kind of diet. Sure, it's great exercise, but if you're constantly eating food that isn't good for your body (high cholesterol, low vitamins), you'll have to work doubly hard. Drinking lots of water is also encouraged. Stay hydrated whenever you do any kind of physical activity.
If you are overweight or obese, it is best to consult a doctor before doing heavy routines. They may have a workout routine that is better for you.
4. Dancing and Exercise Tips
Best Aerobic Exercises to Target the Abdomen
Shoes
Shoes play an important role in the dance. There is a wide variety of shoes that you can choose from. Let the dance instructors themselves recommend the best shoes for you because they know what shoes are comfortable for your feet when you dance. Jumping, skipping, pirouetting, sliding, and moving your feet to the beat puts a big impact on your feet, ankles, and shins. There is a lot of fashionable and stylish footwear available in stores today that can help protect your feet as well.
Prepare
Take a little extra time to warm up before dancing. Make sure to arrive a little early to the dancing class so that you can do some warm-ups first. Some stretching and exercises are required before dancing to avoid any possible injury. It is also recommended that you wear a sweatshirt while warming up so that it helps the body to stay warm.
Situation
Conditioning your body is also important. Some programs teach cardiovascular endurance, flexibility and versatility, and muscular strength training. If you are aiming to lose weight with dance, then you must consult a doctor first. This is to ensure that you do not over-exercise and to help you maintain a pace appropriate for your health condition.
Stretching
Do some stretching before and after the session. Try to push your stretch hard enough to feel a stretch, not pain. Try to hold each stretch for 30 to 60 seconds. Stretching the muscles will help improve and increase your flexibility.
Technique And Posture
According to the National Dance Association, having proper technique plays an important role in avoiding and eliminating potential injuries in dance. The technique is the way you need to follow to properly execute specific dance moves. If you're a beginner, look for classes that offer the basics and proper techniques in dance. Many dance moves require a turnout, a form of dance in which the knees and toes are pointed to the other side of the body. These types of dance moves should not be forced and should be executed naturally.
Injury
If you get the feel of the dance, you will be addicted to it. If you have the dance bug, get used to the muscle soreness and pulls you'll feel at times. Be mindful of the acronym RICE: Rest, Ice, Compression, and Elevation. This method will help in the process of quick healing. Remember to take a pain reliever such as ibuprofen which can help reduce pain and eliminate swelling. If these medications do not work or if symptoms still persist, seek medical attention. Always remember not to dance if you are tired as it can lead to injury.
Children
For kids who are taking dance classes, remember to hire a reliable and professional dance instructor. A child's bones are still developing and proper training is a must to avoid injuries.
Best Aerobic Exercises For Beginners
5. The secret behind various movements during dancing and weight loss
When choosing the right dance workout, one should consider what work one wants to do in their body. Some dance moves specialize in targeting a certain part of the body. Some dances will help you lose weight and others will help you tone your muscles.
These dances can be performed everywhere! Most people actually go to a facility that hosts workshops, such as a gym, or weekly social dances. Most social dances are held in large restaurants or bars where people can dance with partners. Others prefer to do it at home where they don't run the risk of being embarrassed.
If you want to know the best dance moves that will burn calories fast, here are some examples:
Belly Dancing -
It'll target your belly fat, and we know you want to lose that stubborn muffin top. Doing this regularly will help tone your abdominal muscles and you'll be showing off your flat and sexiest abs in no time!
Ballet Dancing-
Want to tone your muscles but don't want to look bulky? Then this is the dance for you. Not only will you improve your flexibility and have a beautiful-looking slim body, but you'll also have an excuse to wear a tutu!
Hip Hop -
Have you seen the movie Step Up? If you haven't, this is a must-watch as it will inspire you to start dancing! Imagine the bodies of the dancers in that movie. That's enough inspiration! Hip-hop is a fast-paced dance and affects almost all parts of the body. It's both cardio and strength.
Zumba -
This is a sexy aerobic workout dance using music from Latin America. And we all know that Latin American dances like Salsa, Mambo, Tango, and Flamenco are sensual dances. It is also high in intensity; So this cardio will help you burn calories really quickly.
Hoop Dance -
This interesting dance uses a hula hoop. Yes, that hula hoop toy you used to play with as a kid is the main star of this dance! There are many tricks that you can learn to hoop dance and if you think that it is only good for your abdominal muscles, then you are wrong. You can use your hoop to target your arms, hips, legs, and even knees!
6. Types of dance associated with fat loss
Type
There is no exercise equipment involved and no lifting of weights is required; But you get all the benefits like strength, toning, flexibility, and of course a sexier-looking body! There are also different dances to choose from. Some dance styles are harder than others, but if you're ready to use dance as your cardio workout, you can try some or all of them until you find something you like. what you enjoy the most.
Belly Dancing
Known to be a very sensual dance, every hip movement aims to strengthen the core muscles. It also works on improving body posture and can prevent any lower back problems. Arms and shoulders are also toned while performing the rippling motion. Belly dancing for one hour burns 300 calories.
Benefits of aerobics
Zumba
It's a total body workout using dance salsa and merengue music. Like other dance workouts, Zumba is a fun way to get in your cardio. One of the great things about Zumba is that it isn't very repetitive. It moves with the rhythm of the music which allows people to feel freer and less routine.
Hip Hop
This type of dance is a form of aerobics but with a faster pace. It's also high-impact and can help you burn up to 350 calories per hour. Although it doesn't help much when it comes to toning muscles, lifting weights may be necessary if you're looking to add strength to your training, it's still a good form of exercise.
Hoop Dance
This is probably the only dance exercise you'll need to do with an apparatus which is the hula hoop. This is a unique way to work your core muscles. For faster weight loss, a heavier hoop should be used, but if you want a full dance where you can move faster, a lighter-weight hula hoop should be used. However, it is not just going to help you tone your abdominal muscles. The hoop is also done in your arms, shoulders, neck, and legs and can be learned in class.
There are many more types of dance workouts to choose from. However, you must keep in mind that a balanced diet is always needed for better weight loss results. Although these dances are excellent cardio, eating unhealthy foods will reduce your chances of shedding those extra pounds. The best way is to drink a lot of water and limit and eat more fruits and vegetables.
7. Health Benefits of Fat Loss
Dance is considered one of the recommended exercises and activities that will help in making a person's mind and body healthy. A person engaged in dance gets many benefits, such as increased physical agility and mental acuity. Dancing is a fun way to flush out toxins and fat in your body while improving an artistic skill set.
It doesn't matter whether you are young or old; Dance is liked by people of any age. Take a moment to watch the people dancing. You will see that these people have big smiles on their faces and some are even laughing while dancing. It's because they're having fun while doing it.
Dancing gives you many benefits. Following are the health benefits that you can enjoy from dancing:
- It is good for your lungs and heart
- Your body muscles will be strong
- It will make the bones strong thereby reducing the risk of osteoporosis
- This will maximize body coordination and spatial awareness.
- It increases self-confidence physically.
- It improves the functionality of the brain and nervous system
- Increase energy flow in the body
- Dancing can help with weight loss, enhance social outlook, and increase self-esteem and overall well-being.
There are many types of dance. These are jazz, Cuban, salsa, ballet, hip-hop, and contemporary. It doesn't matter which type of dance you indulge yourself in, they all provide the same benefits to the body. You can stick with the dance style that best suits your taste, lifestyle, and abilities.
Aerobics and Injuries
Why reduce fat now
Losing weight isn't just about going down a dress size; It's all about losing fat to improve your BMI or body mass index. It is also about improving your whole life in many important ways. In fact, studies have proven that reducing even just 5% of your body fat can provide the following benefits:
- Lowers high levels of cholesterol in the body
- Improves regulation of blood sugar
- Reduces the incidence of body aches and pains
- Improves Mobility
- Improves breathing
- Improves sleep quality
- Decreases the risk of sleep apnea
- Reduces the risk of getting heart diseases like angina.
- Greatly reduces the risk of sudden death due to stroke or heart diseases
According to research, people who reduced just 5% of their body fat experienced significant improvements in their quality of life, including emotional health. The study also shows that there is a decrease in depression and lethargy, which gives the subjects a more positive outlook.
8. How to avoid injury
Most Common Causes of Dancing Injuries
While the list below is by no means exhaustive, they are by far the most common factors that contribute to dance injuries. Knowing what they are and how they can lead to unfortunate accidents is definitely a good step toward protecting yourself while dancing.
Type Of Dance
Factors such as routine or step variations, the tempo or tempo being used, and the possible use of additional props and equipment can certainly increase a dancer's risk of injury. For example, the waltz, because of its somewhat slower tempo and simpler routine, is less "injury-prone" than pole dancing or breakdancing.
Frequency
Simply put, the more times you dance, the greater your risk of injuring yourself. The duration of your dancing periods also matters.
Dress, Equipment, and Environment
In some countries, their traditional dances require the dancers to hold candles in their hands and even hold candles on their heads. Obviously, such requirements would leave a dancer more injured than usual. As far as the environment, consider where you're dancing. Are the floors made of wood or cement? Is the floor surface at least uniform?
Last but not the least, are you suitably dressed for the dance? The right clothing and shoes to use will also depend on the type of dance you are interested in. Ballet shoes are for ballet while rubber boots are for hip-hop and other similar styles of dance.
Physical Condition
Dancing can be tiring, so you must be reasonably fit and healthy before giving dance -- especially its more advanced forms and complex styles -- a try. You should also take care of yourself, increase your intake of healthy foods, and get a regular number of hours of sleep each night. By doing this you will get more energy while dancing. Finally, your medical history will also obviously have an impact on how high your risk of injury is.
Do's and Don'ts to Avoid Dancing Injuries
- Consult your doctor before trying to dance---especially if you are not currently or have previously been in tip-top condition.
- Don't wear clothes that restrict your movement. Don't "break" your shoes in class.
- Drink plenty of fluids and eat well to keep your energy levels up.
- If you feel minimal pain, don't continue dancing.
- Ignore the limits of your body.
- Remember to warm up before exercising.
- Read or listen to the instructions very carefully to avoid taking any wrong steps.
If you are not of legal age, don't dance without your parents' permission.
9. Benefits of Fat Loss for Optimum Health
You may have been advised at one point or another to do aerobic exercise primarily for health and weight management. This type of exercise is important for strengthening your lungs because you increase the amount of oxygen in your body. This would be very beneficial as your cells require a constant supply of oxygen to function properly.
An aerobic exercise is performed by performing an activity that will allow you to breathe in fresh oxygen and exhale carbon dioxide -- a substance that is a by-product of energy use. Along with this, you need to do a series of light activities like walking, running, jogging, cycling, and many more.
It is also advised to do an aerobic workout for 30 minutes or more, depending on how your body copes. Then you can gradually increase it as you've adjusted to it. The time allowed is sufficient to target all working muscle groups in your body while providing fresh oxygen to improve your circulatory system. With this, the target heart rate must be increased by about 8% so that your heart can efficiently pump all the nutrients (including oxygen) throughout your body. It is good for promoting lean body mass and burning out excess calories.
Heart Rate Factor
Often, you'll reach an activity level in which you increase the intensity of your exercise to its peak, then gradually slow it down to catch your breath. This is called the aerobic curve and should be avoided as much as possible. This is because you need to stay at a certain level of heart rate (as noted to be an 8% increase) during exercise to successfully breathe in the oxygen your body needs.
Basically, it's better to keep your heart rate up while doing light exercise rather than slowing it down after doing intense exercise. If you're just starting to do aerobic activity, it's a good idea to start slow, then increase duration and intensity as you cope so you can better survive the aerobic curve.
Difference From Anaerobic
Anaerobic exercise, on the other hand, is performed over a short period but with great intensity. With this, the body uses more calories but takes in less oxygen. This type of exercise develops more muscles because it is based on endurance and strength.
This can be done by sprinting, weight lifting, football, skiing, and other intense sports. It also targets muscle groups and is using more blood and oxygen than aerobics. In short, aerobic exercise supplies more oxygen but anaerobic exercise uses up more oxygen.
Both aerobic and anaerobic exercise is important for maintaining a healthy weight, but it depends on your fitness goal. If you want to shed unwanted pounds and improve your health, then investing more in aerobic exercise is apt for you. For those who are now well adapted to a certain level of exercise, it may be time for you to improve your lean body mass and a sexy figure with anaerobic exercise.
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10. Good Lessons Learned From Fat Loss: A Case Study
We all learn from each other. One thing that can keep us going through any challenge is looking up to someone who was able to achieve something similar to our goal. This is especially true when we are in weight loss. So here is an inspiring story from a case study that will surely refresh your inspiration.
Her name is Angie, and she is a 43-year-old woman who juggles her time as a student and a full-time worker. He weighs 188.1 pounds or 85.5 kg and has a total body fat of 41.2%.
The case gave fitness instructor Lee Busby, who is seeking a Level-3 training qualification, an opportunity to work on her studies. With the help of Christine Davis, a nutritionist, Angie's journey has been a source of inspiration not only for fellow overweight people but for health professionals as well.
Upon initial evaluation, Busby determined physical injuries to the hips and knees, along with Angie's sleep problems. It also turned out that her current program doesn't really suit her well hence not effective for her significant weight loss. This was followed up with a series of consultations from Davis, who gave her a diet plan that gradually resulted in Angie seeing results in about 8 weeks. Davis created a new one for her because she followed yet another diet plan that wasn't really effective. With all of these ineffective interventions, Angie becomes lethargic which leads to sleep problems.
Angie's Blog
At the start of her blog, she was happy to have received a 12-week program from Busby from a contest she won, and would be meeting the fitness team on January 7, 2013, at 12:00PM. After a rigorous assessment and testing, she was given a weekly goal of losing 2 pounds. This can be achieved with daily physical activity and a healthy diet. He has to do yoga for 6 days with a diet that is restricted to processed food with lots of water to drink. At this stage, she was explained to be a fat loss rather than an immediate weight loss.
Her goal is also to be able to fit into a smaller bikini as she always admires women who participate in bikini contests, flaunting their shapes with matching heels. Above all, she still wants to get pregnant despite her age. She also promises 12 weeks of strength training and 5 km running to achieve her healthy weight in 6 months. Now, with all the struggles and the ravages of time, she is on her way to regaining a healthy weight. His struggles, ambitions, and daily experiences are all in the Berkshire Fitness Blog.
Her case is followed by many health lovers as they see how determined she is to lose weight and have the life that she has always dreamed of. With this in mind, it's good to remember that losing weight is never easy. However, the support of trusted health professionals and overcoming struggles will eventually lead to a healthier and happier version of you.
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