Fun Dance workout to lose weight:
How to Prepare and Chose a Dance Workout
By the end of this article, you will discover the proper dance workout to lose weight. Are you tired of failure because exercise can be so tricky?
The same reps over and over or running on the treadmill can be such a chore! It’s time to do something fun that benefits you in the long run.
There are many dances to try and so many dance weight loss videos available online. There’s always a new dance to try, from Ballroom dance, Zumba, Hip-hop, Bellydance, Ballet to Dancehall.
We’ll give you a look into some of the dances available and help you find out which one is best for you, whether you’re a beginner or advanced in the world of fitness.
You’ll be surprised how many benefits are associated with dancing. Not only does it train your brain and your body’s motor skills, but it also is an excellent exercise for your entire body – Steve Mueller
How to prepare for Dance class
The very first step to effectively lose weight from a dance class is to do your research. Find a reputable dance coach whether you plan to go to a physical dance class or self-learn at home. It would help if you executed the moves correctly to avoid injury when doing a dance workout to lose weight.
Also, you need to ensure that you drink plenty of water, maintain a clean and balanced diet, take vitamins and use sweatbands to get the most out of your workout. You are overweight because you had a child, got sick, or just really let yourself go.
Be sure to get a skin firming or collagen cream along with a dry brush. Derma rollers are great for fading out stretch marks and preventing them. This set of derma rollers comes with different size heads and collagen cream. View the derma roller and collagen cream set here.
Pair these with strength/ muscle training exercises to avoid saggy and loose skin while losing weight.
Do not starve yourself or try to lose too much weight at once if you want to avoid spending on surgery to tighten loose skin.
So you’ve found a great dance class, every professional dance instructor will advise you to stretch before and after class. The length of time it takes to stretch varies based on the type of dance you’re doing.
After you stretch, you will do a warm-up that ranges from 5-45 minutes. Be mindful of your breath, take deep breaths, focus, stay calm, and do your best to mirror the posture of your dance instructor.
It’s normal if you don’t get the moves right on the first try. Keep practicing; once you get the moves, it will be empowering.
For a more detailed look into how you can safely use dance for weight loss, feel free to download our ebookwellnessclub ebook Dancing Your Fats Away.
Fun Dances to Try
There are many dance weight loss videos online, some more challenging than others. You can try any dance, no matter what size you are.
Be sure to choose the right intensity level. When you start slow then progress on to more advanced moves, this is how you reap the benefits in a safe and balanced style. Additionally, you can avoid injury and massive pain.
However, it’s essential to choose the right dance moves that increase flexibility, decrease weight, and build strength. It’s necessary to be toned while losing weight so that you do not end up with saggy skin.
Strength Training Dances
Some dances that build strength include Pole Dance and Aerial Silk.
Choose this type of dance if you’re looking to feel sexy, overcome depression and challenge yourself or achieve a sexy figure in a short time.
You may not be lifting weights; however, the use of your body weight is enough to turn fat into muscles. I’ve personally tried both of these dances just for fun.
You can do each as a dance workout to lose weight and avoid saggy skin.
Pole dancing and Aerial silks are entertaining and cool. However, it requires plenty of practice if you are overweight. You need really great core and arm strength in order to have the most fun and do cool tricks!
Incorporate these dances with yoga and warm-up exercises before starting a class. You will thank yourself for it.
Pole Dance
You don’t have to be a stripper to pole dance. These days many people use this dance workout to lose weight. Feel confidence, stamina and a clear mind. Pole finess birns up to 400 caloriees in an hour.
Some dances that build strength include Pole dance and Aerial Silks purchase a portable pole if you plan to Pole dance at home
Aerial Silks
Ever been to the circus or yoga class and saw some silk cloths hanging from the Ceiling?
Do Aerial Silks 4-6 times a week for at least an hour each day. Additionally, you need to hold each pose for at least 30 minutes.
With a clean diet, daily use of a waist trainer, and sweatband. You will experience up to 4 inches off your waist and lose up to 4% body fat.
Use a tree or high Ceiling along with this Aerial Silk Kit to start dancing at home.
High-Intensity Dances
Some high-intensity dances are Zumba and Tap Dance. These dances include fast movements and help you burn calories. Zumba and tap dance are fun cardio choices that can be done from 15-45 minutes.
Never do cardio on an empty stomach, it will slow down performance, and it’s not safe. Get a nice protein smoothie in or meal with healthy carbs, veggies, and protein.
PlanetFitness.com shares, “If you’re going for a bigger pre-workout meal, aim for eating two or three hours before working out. But if you’re short on time, make your portion more of a snack and eat about 45 minutes before gym time.”
While cardio or aerobics is great for the heart, beware that this high intensity workout can put pressure on the bones and knees. According to HealthyLiving.com “The repetitive jumping, stepping and hopping associated with dance aerobics may not be advisable for those who suffer from osteoporosis, arthritis or other bone conditions.”
Zumba
Zumba is fun, and there are not many repetitive movements as it’s origins are from Latin dance. Zumba is a high-intensity cardio workout that can be easily done at home with just music.
Dances like Zumba and Tap Dance are fast paced, over time it will tone the muscles and it’s great for the heart however these type of dances lack the repetitive slow and steady movements that build muscles the way calisthenics or strength training dances do.
Ballroom dance
Increase flexibility, improve balance, strengthen the mind while building muscle through the art of Ballroom dance. You can burn 200-400 calories in just 30 minutes. Ballroom dance is a great dance workout to lose weight, whether young or old.
Ballroom Dance is a great way to meet new people while having fun or develop a stronger bond between you and your partner. If you have a minor injury, ballroom dance is a great way to regain your strength. Some Ballroom dances include the Waltz, Tango, and Salsa.
Tap dance
Tap Dance Is a great dance workout to lose weight. It strengthens your feet while it challenges the mind. Tap Dance builds confidence, it’s a great start for senior citizens as it strengthens the heart and the beginner moves are fun yet manageable.
Tap dance is one of the most creative dances out there. It’s great to do it with friends however if you do it alone, the beat from your feet will encourage you to keep moving even if it hurts
Definitely incorporate separate full body strength training workouts with these dances.
Try dancing 2-3 times each week and do the same for strength training workouts.
Dance is always an excellent choice to lose weight. It’s fun, and there are so many to try. Which dance will you try? Leave us a comment and if you tried one of these dances, feel free to share your experience.