More Dance 4 Fitness Information


Doing regular cardio exercise is vital for health. Combining cardio exercise with a fun dance class is a great way to keep fit over the years.


To go twice a week to the gym to pound the treadmill or the exercise machines soon loses the attraction and gets boring. And one thing you really need when you are trying to tone up and lose weight is motivation, which is also the most difficult part of exercising.


So why not combine exercise with pleasure and join a dance class?


Combining dance and exercise is a great idea. Any exercise is more effortless if you do it with other people to a dance beat. Also when dance is the exercise, it becomes a pleasure.


There are many ways to combine dance and exercise. There is ballroom dancing, which may look elegant but practicing it is a heart-pumping workout. Posture is enhanced as well as balance and flexibility. This is strenuous exercise but graceful and fluid. You can start learning to ballroom dance here.


Belly dancing is good for balance and posture. This dance strengthens the back and the muscles of the pelvic floor. It tones hamstrings, thighs, abs, gluts and hips. It’s a great place to start for beginners but, as you progress, dance moves can be faster and more aerobic giving you a full body workout. Great for toning your abdominals and developing core strength. You can learn more about belly dancing here.


Latin dance is another great option. Salsa dance is similar to the mambo, but faster. Wildly popular in nightclubs as well as health clubs, all forms of Latin dance are being taught as dance fitness. Swing, West Coast Swing, Jive or Boogie, can be found in a line dance as well as their traditional partnered form. You’ll find flexibility you never thought achievable, tone your core muscles and have the time of your life. Latin dance is a lot of fun as well as a great option to loose weight. Learn more about it here.


All forms of dance fitness share the benefits of combining fun with a great cardio workout. Dancing combines a cardio workout with exercise that will help you build bone density. The fact that you have fun as well increases the flood of endorphins to your body and reduces blood pressure. This makes dance 4 fitness great for all round health.

How To Accelerate Your Metabolism


Your body’s metabolism rate is the determining factor on how fast you can burn fat. The faster your metabolism, the more calories you burn and the easier it is for you to lose and maintain your weight.

Here are some tricks and advice to accelerate your metabolism and help your body lose weight faster:


  • Dance away your calories. Exercising is the best way to burn calories, although most people don’t exercise enough, because they find it boring or monotonous. There are many fun exercises you can start with, such as taking a dance class to speed up metabolism and losing weight by burning excess calories. Dancing will help increase oxygen to the body and brain and you will feel less tired.


  • Have a healthy start of the day. Start the day with a healthy breakfast to provide energy, increase blood circulation and vitality. Try not to eat within 3 hours of your bedtime. It is also good to start your day with some exercise. This will keep you active and energized for the rest of the day.


  • Try to avoid the midnight snacks. Midnight snacks are recommended for killing metabolism. One of the most common mistakes made when a person is trying to lose weight is to skip meals. When you skip meals you tend to get hungry at night.


  • Never skip breakfast. You should never skip the breakfast. If you don’t eat any breakfast you don’t give your body the necessary energy to go through the day. Always begin your day with a good breakfast, healthy and genuine! If you skip your breakfast you will tend to eat more junk food throughout the day.


  • Eat protein. This helps to increase the muscular mass. Increase muscles themselves and a greater amount of calories will be burnt from the body and therefore there will be a greater loss of fat and of weight. Some great protein is found in: meat, cheeses, milk, soybean, etc.


I hope you find these advices useful. You will be able to see if your metabolism accelerates as soon as you start changing your lifestyle. You will have more energy and sweat more while you exercise. The most important benefit is that you will loose weight faster.

The Importance of Dance 4 Fitness


Dance has played a vital role throughout the history of the world in some of the most important and life altering celebrations and ceremonies that have existed.


Dance has always been at the center of important. However, dance these days seems to be limited to certain people in certain circumstances or only to those who engage in the art of dance for the entertainment of others rather than just the joy of dancing for the sake of it.


We should remember that the ability to dance, as an expression of emotion is one of those rare things that separates a man from a beast.


Dancing is far more than something meant to entertain spectators. It should also entertain those that are doing the dancing, either for professional dancers or for people that just want to dance to improve their fitness.


Dance is a great physical activity. We live in a society where there is a lack of physical fitness and an over abundance of weight. We need to lead by example and show our children and friends that it is important to do little things that get us off our seats and moving around. Dance is a great way to do exactly that.


Beyond this, dance has other fitness benefits. By increasing your muscle tone and your blood flow by dancing you are giving your heart a ‘battery boost’ so to speak. Doing this on a regular basis will lead your heart to be a much healthier heart than if you were to lead a sedentary lifestyle. Dance also relieves stress and releases endorphins. This makes you feel happy and relieves and reduces instances of depression. So dance will also make you happier.


Another great benefit of dance to those who care is the fact that it increases muscle tone and gives your body a longer and leaner look over. It also constantly increases your self-confidence.


Of course, if these reasons aren’t enough to convince you of the important role that dance can play in your life then perhaps you should just get out there and dance. Try it out, see how much fun it is to dance for no reason other than to dance and then try to engage in such activities a little more often.

Types of Stretching 4 Fitness


The most important step you need to taking when it comes to stretching is figuring out what exercises are best for you. There are many methods of stretching, which will improve your range of motion and enhance your muscular performance.


Here’s a brief description of a few of the most important stretching techniques.


  • Static: Static stretching is often seen at sporting events when athletes slowly stretch their muscles and hold the stretch for a period of time. One example is doing a split.


  • Ballistic: Ballistic stretching is a technique that uses bouncing and abrupt movements to create a greater range of motion.


  • Active: In active stretch, the limbs and joints are stretched to a given point and held in position using an opposing muscle group. This form of stretch is demanding, but effective because there is no external force applying pressure to the muscle.


  • Passive: During the passive stretch, muscles are taken through their range of motion by an external force, like a piece of equipment, your own hand or a partner. The disadvantage of passive stretching is the understanding of how far you can go; too little accomplishes nothing and too much can cause injury. While doing this type of stretch I recommend that you take the time to learn to listen to your body and only go as far as it is comfortable.


  • Slow movement: Slow movements of a muscle, such as neck, arm and trunk rotations, are stretching techniques that are more appropriate for warming up to do another activity.


  • Dynamic: Dynamic flexibility involves controlled swinging with a gradual increase of the distance, speed and intensity, without going past a healthy range of motion.


I hope this information helps you understand these stretching techniques better. As you get used to stretching at home and at your dance lessons you will learn what works better for you and how far you can go. Remember if you are feeling any pain while stretching, stop. You don’t want to get injured.

Stretching 4 Fitness


A very important part of dancing is stretching. All dance lessons start with a warm-up and end up with a cool-down. They will also have stretching exercises to improve your range of motion.

Exercise or activity that involves stretching muscles ensures that joints are mobile and the body is more elastic. Stretching increases elasticity, tone, and strength of muscles.  It also improves range of motion and posture. It helps prevent stiffness and injury as well as improving general well-being and vitality.

Flexibility is a very important component of your fitness.

Each person’s body has its own range of motion; you must realize it is very unhealthy for you to stretch past your limitations. Some people are born with a natural ability to stretch their body to abnormal limits, but most people have to work at maintaining their normal range of motion to make sure they don’t lose flexibility as they age.


Stretching can also help enhance sports performance and prevent injury. Initiating regular flexibility training will also prevent the body from losing range of motion and allow your body to function better as a whole.


Important things to remember while stretching:

  • Never stretch cold muscles you could get injured.


  • Never ‘bounce’, as strain is placed on muscles and the skeleton.


  • Never force a stretch that seems difficult, even if you have been able to perform it in the past. Slow into it and you will be able to perform it again sooner than you expected.


  • Stop immediately if you feel any pain.


  • You should not hold your breath during stretching exercises. Deep breath will help you through the stretch and improve its benefits. It helps relax the body and increases oxygenated blood flow


  • Stand up slowly if you have been doing stretches on the floor.


I hope this information helps you with your dance routine. Remember that improving your fitness can be fun and your dance class will have stretching movements. You can start improving your health today!


Tips and Myths


You are probably wondering how many calories will you burn while dancing. That depends on the type of dancing. Here’s a range of some of the most popular varieties, based on a 150-pound person, per hour:


* Swing dancing: 235 calories/hour

* Ballroom dancing: 265 calories/hour

* Square dancing: 280 calories/hour

* Ballet: 300 calories/hour

* Belly dancing: 380 calories/hour

* Salsa dancing: 420+ calories/hour

* Aerobic dancing: 540+ calories/hour


This should help you decide which dance form you want to start practicing, but again the most important thing is that you have fun while dancing 4 fitness.


Remember you don’t need to be ‘gym crazy’ or a top athlete to be successful and have a healthy lifestyle. Make activity a part of your daily life. You can join a couple of classes per week, this will increase your physical activity and help you loose weight in a healthy way. Be patient, crazy diets can help you loose weight in the short term, but changing your lifestyle and making a routine for yourself will help you improve your fitness in the long run and for a lifetime.  Remember that any exercise or activity is better than a sedentary lifestyle.  Aim to build up to half an hour of activity on most days of the week.

Water is your friend. Take a drink every 10 – 15 minutes whilst exercising and frequently throughout the day. This may be difficult at first, especially if you don’t like water, but your body will thank you for it.

Time is one of the biggest barriers to becoming more physically active. Try to incorporate your dance class into your everyday life so it becomes a habit, one that you would miss if the habit were broken.

We use excuses every day to avoid activity and exercise. Here are some of the most common exercise myths, and why they are untrue.


  • Physical activity in the home is not effective. Findings indicate that adherence to home-based aerobic programs is significantly higher at 75-79% compared to 53% for group-based aerobic programs.


  • It hurts – “No pain, no gain, no way”. To be of benefit the activity should make you feel warm and breathe more heavily than usual, but not cause any pain.


  • I’m too old to start. There is no upper age limit to the benefits of exercise. You may have ideas like: “I can’t exercise in my condition”,  “I might injure myself”, and “It will do me more harm than good”. People tend to exaggerate the risks of exercise and underestimate their capabilities, believing that the need for regular exercise decreases with age.  These ideas are inaccurate and misinformed.  It’s never too early or too late to start being physically active, but it is always too early to stop.

More Pole Dancing 4 Fitness


Unlike other dance exercises, pole dancing is not sub-divided into different styles. However, there are a number of key moves that you can expect to try out if you go along to a lesson:


  • The wrap-around move - One of the more basic pole dancing moves, the wrap-around sees the dancer mount the pole and spin round it, with one arm supporting the whole of their backward-arching body. Once you can master this novice maneuver, other routines can soon be built upon it. This will work out your arm strength.


  • The cradle spin -This spin sees the dancer mount the upper end of the pole and slowly spin round it, moving downwards whilst using both arms for support. It will work out each and every one of your muscles.


  • The back-hook spin - This move requires the dancer to spin around the pole in a similar style to the cradle spin. However, the dancer’s head is arched backwards here, with their legs hooked behind them in an upward direction.


Pole dancing will improve your flexibility and strength as well as helped you get into shape. Most importantly, it will make a much more secure person. Leave your insecurities at home and join a fun class.

More Hip-hop 4 Fitness


It is a creative, frequently improvised, style of dance. Defined by the bounding steps, power jumps and even hand standing of its performers, hip hop dancing is certainly not an activity for the faint of heart. Regardless, its great health and fitness benefits cannot be ignored.

More benefits of hip-hop dance include the following:


  • Hip hop dancing helps building up stamina – If you are struggling to stay the pace in your running exercise, hip-hop dancing could offer an unexpected form of cross-training, to build up your stamina and muscular resistance. Through fun and funky workouts you won’t even notice how long you’ve been dancing for.


  • Hip hop dancing helps work your heart - Hip-hop dancing is a great form of cardiovascular exercise and really gets the heart pumping.


With a wide range of movements you will learn, hip-hop dancing will soon burn off those unwanted calories in no time. Losing weight doesn’t mean trundling on a treadmill until the end of time. Hip-hop dancing will get you moving, as well as offering an entertaining and highly sociable workout.


The most important styles of hip-hop are:

  • Breaking - Breaking includes footwork while standing up; footwork on the floor using the hands to support your weight; stylish poses done on your hands and difficult and impressive acrobatic moves. It will get your heart pumping and your head spinning.


  • Locking – In locking, a dancer holds their positions. It looks like a freeze or a sudden pause. Locking is a playful and fun dance form.


  • Popping – It is based on the technique of quickly contracting and relaxing muscles. This looks like a pop or a hit. Each hit should be synchronized to the rhythm and beats of the music.


  • Break-dance - Normally set to pop, funk or hip-hop songs, break dancing includes a combination of energetic jumping, hand walking and expressive bounding. It is an explosive dance style that can see many muscle groups stretched in quick succession.


  • House dancing - As its name suggests, house dancing is traditionally performed in time to house music. It has an improvisational nature and complex foot patterns complementing hip-hop beats.


Many hip-hop dance classes will be run on an informal, drop-in basis with no need to book in advance. Most classes will be suitable for all levels. Some routines may contain challenging or physically demanding moves so don’t rush into them straight away. Let the instructor guide your workout routines as you build up your progress. With a number of styles and routines to try, you’ll soon find a hip-hop dance that’s perfect for you.

You can wear basic exercise sportswear and light, dance-ready shoes to start learning hip-hop. Also, if you would like to prefer to start learning at home, please click here.

More Ballroom 4 Fitness


In total there are ten styles of ballroom dancing recognized internationally, from slow waltz and samba through to rumba and jive. Here are details of some of the more common ballroom dancing types:


  • Slow waltz - Most basic waltz movements are set to music with a step for every beat. This form of ballroom dancing requires grace and discipline, as you will glide across the floor to the sound of traditional waltz music. The slow waltz is recognized for its dancers’ foot parallelism and regular swaying.


  • Tango – The tango is a heated and passionate dance set to up-tempo music that expresses aggressive desire. It could offer a healthy, active way to spice up your love life and help you improve your self-esteem.


  • Rumba – Rumba is renowned for its sensual slow rhythm and hip movements. Most ballroom-style rumba dancing requires great motion in the hips.


  • Jive - Jive has quick turns and overhead moves. It allows you to slide and glide across the floor, to the rhythm of a 4/4 beat. It’s certainly an option for the more energetic ballroom dancer. This dance will get your heart pumping and your energy up.


I hope you find this information useful to get you started into loosing weight while dancing and having fun. If you want to get started at home and get your body going, please click here.

More Jazz 4 Fitness


The most important key elements of jazz are:


  • Improvisation - Jazz dance is different from many traditional dances in the sense that it promotes freedom of expression and individuality. Although it has certain basic steps, jazz dancers are free to improvise in their routines and express their emotions in time with music.


  • Musical connection - Jazz dance requires a musical connection between the performer and accompanying music before it really flourishes. Without this, the dancer may struggle to physically express in tune with the music. The choice of jazz dance music is essential to get the dancer moving in a stylish manner.


  • Concentration and flexibility - Jazz dancing demands sudden changes of pace and movement from the performer and therefore requires concentration and light-footed flexibility.


Jazz dance is a very rewarding and beautiful dance that people from all ages can enjoy. It can help your flexibility and fitness as well as help you develop your creativity.  If you want to start exploring this dance form I recommend you look for a professional school and get ready to start!