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Dance training allows you to maintain good physical shape, relieve clamps, anxiety and depression. Dancing is shown to people of any age, although there are restrictions under which exercises are contraindicated.
Physical activity is necessary at any age, but not everyone is ready to endure the same fitness loads. An alternative to sports training is intense classes inspired by various dance styles. There are a large number of directions with different loads, so choosing the right type of dance training is not difficult.
Dance training combines the features of various areas of dance, aerobics, and sometimes gymnastics. Rhythmic movements to music have the effect of cardio training.
Why dance training is needed and its effectiveness
Physical activity is the best prevention of age-related diseases, in particular dementia. Thanks to dancing, you can not only develop muscles, but also get rid of negative thoughts, that is, increase psychological well-being.
How to start dance training for a beginner
Dance training is suitable even for those who have never been able to dance. The instructors do not set the main task of making you a dancer, it is not the utmost clarity of movements that is important here, but the general aerobic load, coupled with positive sensations. You can watch a video on the topic and work out at home or take a trial lesson at the fitness center to see if the rhythm and intensity of your workouts are right for you.
What do you need for dancing
For training, you will need comfortable clothing for aerobics: sneakers, sweatpants, top or T-shirt. The advantage of dance training is that you have to do it only with your own weight, without the use of additional equipment. The exception is pole dance, where you need a pole, but this type of training requires good physical shape and acrobatic skills.
Popular dance workouts for beginners
- Belly dance– Belly dancing allows you to prepare the body for intense training, so you can start classes even in poor physical shape. Moreover, this is a gentle type of exercise, unlike running or aerobics, even pregnant women can do it. Training allows you to use the muscles of the abdomen, pelvis, arms, neck, back, legs, but the back of the thigh and buttocks are practically not worked out.
- Zumba– Zumba combines the features of samba, belly dance, hip-hop. Zumba is easy to master for people of any age, since all movements are simple and understandable. Thanks to a variety of combinations, training does not have time to get bored. Suitable for those who are close to African and Latin directions. In terms of effectiveness, training is equated to classes on a treadmill. Exercises work out all muscle groups, especially the abs, back, legs.
- sauce only – This dance workout is based on the impulsive and spectacular salsa dance. During classes, stretching improves and the hips are actively worked out, since this dance is distinguished by rhythmic and clear movements. The load is distributed evenly, so after class you feel only a slight, pleasant fatigue. The main load falls on the legs, lower back, shoulders. Salsa can be practiced not only in pairs, but also solo.
- Latina Dance – A kind of dance aerobics training. Includes several types of dances – Latin American, ballroom, merengue, as well as salsa and bachata. Training involves not only physical activity, but also emotional relaxation, expressed with the help of bright movements to beautiful and dynamic music.
- Ladies Dance – This dance direction also consists of several types of dance – ballroom, oriental, Latin American, as well as strip plastics, ballet and others. Sometimes, training can be combined with aerobics. Ladys Dance training will give you not only a flexible, plastic, beautiful body, but also energy and drive.
- Fusion Dance – Fusion dance training is more emotional and aggressive than many other areas. This is facilitated by powerful, clear, broken movements during the lesson, and specific musical accompaniment. Here you will learn to control your body, memorize new unusual movements and feel the rhythm. Fusion dance classes also contribute to mental activity.
- Dance Mix – Modern dance direction and at the same time mixed training. May also include several dance styles, such as wog, waking, hip-hop, house and others. It develops coordination and plasticity of movements, improves health, normalizes the work of the heart and blood supply.
Reasons to start dancing
Although dancing is less tiring than playing sports, it is as effective as swimming, running or cycling. In addition, dancing develops mental abilities, since the brain is in constant tone due to the need to memorize new movements.
What effect do the exercises have?
- Improve the work of the cardiovascular and respiratory systems, the condition of the musculoskeletal system. They contribute to the saturation of blood with oxygen, relieve muscle clamps and are the prevention of arthritis.
- They help to effectively burn calories and reduce weight, cleanse the vessels of “bad” cholesterol. They increase endurance, responsiveness, flexibility, coordination through a combination of low and high intensity loads.
- They relieve stress, because endorphins are produced during training. Classes in groups contribute to the establishment of new social bonds, and friendship acts as an anti-stress therapy. Develop grace and allow you to accept your body.
Thanks to dancing, people learn to control their bodies, which allows them to avoid injuries in everyday life. After classes, the posture is leveled, dizziness disappears, the pains that haunt those who work sitting for a long time go away. In addition, training in groups is liberation, new acquaintances and communication with like-minded people.
Conclusions and recommendations for dancing
Training is necessary at any age, since only activity helps to maintain optimal physical shape. It has been established that dancing is shown to people suffering from anxiety disorders and depressive states.
But classes have contraindications. With dance training it is worth delaying:
- those who have recently had a stroke, heart attack or surgery;
- with diagnosed fractures, sprains, craniocerebral injuries;
- during an exacerbation of diseases of the gastrointestinal tract and cardiovascular system, with a hernia of the spine, epilepsy, pelvic inflammation, stage 4 varicose veins.
With high myopia and asthma, you need to consult an ophthalmologist. Such people may be recommended slow dancing.