Fitness dance is a fitness method designed using dance movements as its foundation, combining musical rhythms with principles of exercise science. This exercise incorporates aerobic choreography from various dance styles (such as Latin, jazz, and Tai Chi) to create a controlled-intensity, full-body training system. It boasts benefits such as improving cardiopulmonary function, enhancing muscular endurance, and improving posture.
Definition and Characteristics
Fitness dance is a full-body exercise, using music as its medium, that combines basic dance movements with fitness training. Its core characteristics include:
··Using upbeat music, the movement speed is higher than traditional dance, but the difficulty level is accessible to everyone.
··The training system encompasses over ten dance styles, including Latin, jazz, and hip-hop.
··Maintaining correct posture during exercise is crucial to avoid injuries. For example, standing arm rotations require controlled breathing.
Scientific Training Methods
The standardized training process consists of three phases:
- Warm-up: Activate key muscle groups through a combination of exercises, such as V-steps and side-step raises, lasting approximately 5-8 minutes.
- Main training: adopt a progressive intensity design, such as gradually transitioning from the basic standing arm extension to the half squat and leg lift.
- Relaxation and finishing: stretch the body with soothing music, focusing on relaxing the shoulder, neck and leg muscle groups
Things to note during training:
The music tempo is recommended to be controlled in the range of 120-140BPM.
The duration of a single movement should be completed in accordance with the breathing rhythm, and the rest interval between groups should be kept at a reasonable interval.
Maintain a safe distance during group training.
Functional value system
Physiological improvement level
Cardiopulmonary function: 30 minutes of continuous training can increase oxygen uptake by 15%-20% [3]
Muscle shaping: Latin dance pelvic shaking consumes about 400 kcal per hour
Joint flexibility: Pole dancing can quickly burn fat through strengthening movements of the core muscles and arms, and can consume 500 calories per hour.
