Dancing and Exercise Tips
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According to the National Dance Association, having proper technique plays an important role in avoiding and eliminating possible injuries in dancing. Technique is the method that you need to follow executing the specific dance moves properly. If you are a beginner, look for classes that offer the fundamentals and proper technique in dancing. A lot of dance moves require turnout, it is a form of dance wherein the knees and toes are pointed out to the other side of the body. This type of dance move should not be forced and should be executed naturally.
The Secrets Behind the Kind of Movements during Dancing and Weight Loss
Synopsis ;Dance based workouts have been gaining popularity for a few consistent years now. The reason why a lot of people are getting into it is because it’s a lot more fun compared to the high intensity workout you do with the machines you use at the gym. Dancing is very diverse. There are a lot of different types of dances that one can choose from to fit their style and taste.
Other than being a fun and entertaining workout, dancing is proven to be very effective when it comes to weight loss. As a matter of fact, an hour of dancing will allow you to lose as much as 400 calories. This is the same calories you lose if you swim or cycle.
The Secrets
When choosing the right dance workout, one must consider what they want to work on in their bodies. Some dance moves specialize in targeting a certain body part. Some dances will get you to lose weight and others will help on toning muscles.
These dances can be done everywhere! Most people actually go for some facility that holds workshops like a gym, or weekly social dances. Most social dances are held in large restaurants or bars where people can dance with partners. Other people prefer to do it at home where they don’t risk getting embarrassed.
If you’d like to know the best dance movements that will burn the calories fast, here are some examples:
Belly dancing - this will target your belly fat, and we know you want to lose the stubborn muffin top. Dancing this regularly will help tone your abdominal muscles and you’ll be able to show your flat and sexier belly in no time!
Ballet dancing - Want to tone your muscles but not look bulky? Then this is the dance for you. Not only will you improve your flexibility and have a graceful looking lean body, but you will also have an excuse to wear a tutu!
Hip hop - Have you seen the movie Step Up? If you haven’t, it’s a must see because it will make you want to start dancing! Imagine having the body of the dancers in that movie. That’s motivation enough! Hip hop is a fast paced dance and hits almost all parts of the body. It’s both cardio and strengthening.
Zumba - This is a sexy aerobic workout dance making use of music from Latin America. And we all know Latin American dances like salsa, mambo, tango and flamenco are sensual dances. It’s also high in intensity; so this cardio will help you lose calories really quick.
Hoop Dancing - This interesting dance uses a hula hoop. Yes, that hula hoop toy you played with as a child is the main star of this dance! There are so many tricks you can learn doing the hoop dance and if you assume that it is only good for your abdominal muscles, then that’s where you’re wrong. You can use your hoop to target your arms, hips, legs and even knees!
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The Benefits of Fat Loss to Health
Synopsis
Many people, like you and me, live their life stressed and pressured by family, friends, work and even the world itself. All people think of nowadays are the work that needs to be done and their deadlines. Too much stress can lead to poor health. Oftentimes, people tend to forget about their health and neglect the importance of exercise. There are a lot exercises that you can do, and one of the great exercises that will help you stay healthy and fit is dancing.
Why Dance
Dancing is considered to be as one of the recommended exercises and activities that will help a person’s mind and body become healthier. A person engaged in dancing will reap many benefits, such as enhanced physical agility and mental acuity. Dancing is a fun way to sweat out toxins and fats in your body, while improving an artistic skill set.
It doesn’t matter if you are young and old; dancing is enjoyed by everyone of any age. Take some time to observe people that are dancing. You will notice that these people have big smiles on their faces and some are even laughing while dancing. It’s because they are having fun while doing it.
There are a lot of advantages that you can get from dancing. The following are the health benefits that you can enjoy from dancing:
It is good for your lungs and heart
The muscles on your body will be strengthened
It will make the bones stronger therefore minimizing the risk of osteoporosis
It will maximize the body’s coordination and spatial awareness
It increases confidence physically
It improves mind and nervous system functionality
Build up energy flow in the body
Dancing can help reduce weight, will raise social outlook, and will increase self-esteem and overall well-being.
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Why Lose Fat Now
Losing weight is not just about losing dress sizes; it is about losing fat to improve your BMI or Body Mass Index.
It is also about improving your entire life in many significant ways. In fact, studies have proven that losing even just 5% of your body fat can provide the following benefits:
Lowers high levels of cholesterol in the body Improves blood sugar regulation Reduces instances of body aches and pains
Improves mobility Improves breathing Improves quality of sleep Reduces risks of sleep apnea Reduces risks of acquiring heart diseases such as angina
Greatly reduces risks of sudden death caused by stroke or heart diseases
According to research, people who lost just 5% of their body fat have reported great improvements in their quality of life, including emotional health.
The study also shows that depression and lethargy has been decreased, providing a more positive outlook to the subjects.
How to Avoid Injury
Synopsis Prevention is still the best cure when it comes to the art – and sport – of dancing. It may be more fun than other types of fat-burning or weight-loss activities, but dancing can nevertheless cause you injury or another type of harm if you are not too careful.
The Most Common Causes of Dancing Injuries
Although the list below is by no means complete, 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 to take for protecting yourself when dancing.
Type of Dance
Factors such as routines or step variations, the rhythm or tempo being used, and the possible use of additional props and equipment can definitely increase a dancer’s risk of being injured. The waltz, for instance, because of its somewhat slow tempo and simple routine, is less “injury-prone” than, say, pole dancing or breakdancing.
Frequency
Simply put, the more times you dance, the higher the risk there is for injuring yourself. The duration of your dancing period also matters.
Attire, Equipment, and Environment; In some countries, their traditional dances require dancers to hold candles in their hands and even balance one on their heads. Obviously, such requirements will make a dancer more prone to injury than usual. As for the environment, consider where you are dancing. Are the floors made of wood or cement? Does the floor have an even surface at least?
Last but not the least, are you dressed suitably for dancing? The right clothes and footwear to use will depend as well on the type of dance you are interested in. Ballet shoes are for ballet while rubber shoes are for hip hop and other similar styles of dancing.
Physical Condition
Dancing can be grueling so it’s important that you are reasonably fit and healthy before giving dancing – especially its more advanced forms and complex genres – a try. You should also take care of yourself, increasing your intake of healthy foods and sleeping a regular number of hours each night. Doing so will give you more energy when dancing. Lastly, your medical history will also obviously have an impact on how high the risk for injury is for you.
More Dos and Don’ts for Avoiding Dancing Injuries
Do consult your doctor before trying out dancing --- especially if are not in tip top condition at present or in the past.
Do not wear clothing that restricts your movement. Do not “break” your shoes at class.
Do drink lots of fluids and eat well to keep your energy levels up.
Do not continue dancing if you experience the most minimal sense of pain.
Do pay attention to your body limits.
Do not forget to perform a warm-up before exercising.
Do read or listen to instructions very carefully to prevent you from making any misstep.
Do not dance without your parents’ approval if you are not yet of legal age.
The Benefits of Fat Loss to Optimal Health
Synopsis
You may have been advised, at one point or another, to perform aerobic exercise mainly for health and weight management. This type of exercise is important to strengthen your lungs as you increase the oxygen uptake in your body. This will be very beneficial as your cells need continuous supply of oxygen in order to function well.
An aerobic exercise is performed by doing an activity that will allow you to breathe in fresh oxygen and exhale carbon dioxide – a substance that is a by-product from energy usage. With this, you need to do series of light activities like walking, running, jogging, bicycling and many others.
It is also advised to do an aerobe exercise for 30 minutes or so, depending on how your body copes up. Then you can increase gradually as you have adjusted to it. The allowed time is just enough to target all the working muscle groups in your body while providing fresh oxygen to improve your circulatory system. With that, the target heart rate should be increased by approximately 8% so that your heart can efficiently pump up all the nutrients (including the oxygen) throughout your body. This is good to promote lean body mass and sweat the extra calories out.
The Heart Rate Factor
Oftentimes, you will reach an activity level wherein you increase the intensity of your exercise at its peak then slow it down gradually to catch your breath. This is called the aerobic curve and has to be avoided as much as you can. This is because you need to stay at a certain level of heart rate (as mentioned to be an increase of 8%) in order to successfully breathe in the needed oxygen that your body needs during the exercise.
Basically, it is good to maintain a heart rate while doing a light exercise rather than performing it intensely then slowing down after. If you are just starting to do an aerobic activity, it is good to start at a slow pace then increase duration and intensity as you cope up so that you can better avoid an aerobic curve.
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