1.1.

Introduction to Dance for Fitness

• Dance fitness stands out from technical or traditional dance in that

technique and intricate choreography aren't the main focus.

• Participants don't spend weeks or months perfecting a single routine

in anticipation of a show or recital; rather, they show up, work up a
sweat while doing their best to follow an instructor, and leave feeling
good about their workout.

• Dancing offers upbeat and inventive exercise, that promotes a

healthy and active lifestyle.

• sociable, energizing and life-affirming, dance has a whole host of

body benefits, from aiding joint flexibility through to boosting mental
wellbeing.

Main categories of dance fitness :

• Cardio-based dance fitness. Most dance fitness classes have a

focus on cardiovascular exercise. Easy-to-follow choreography
that keeps participants moving in an effort to raise their heart
rates. Styles like Zumba, Jazzercise, LaBlast, Hip Hop Abs,
TurboJam, and Bokwa all fall into this category.

• Slower-paced dance fitness. These classes focus on different

elements of physical fitness. For instance, barre classes work to
improve balance, coordination, core strength, and flexibility
while also enhancing the strength of smaller, stabilizing
muscles. Likewise, pole dancing helps improve flexibility, and dance
styles that meld dance with yoga or martial arts (like Yoga Trance
Dance or Nia) bring a mind-body element to dance-focused
workouts.
 Styles of dance for fitness

• Cardio dance - Fast-paced dance movements that aims to

increase the heart rates.

• Barre workouts - Ballet-inspired routines that incorporate

elements of yoga, pilates, and strength training with light weights

• Mind-body dance - Incorporates elements of yoga, tai chi, or

martial arts into a flowing routine. These workouts offer combined
benefits ranging from improved cardiovascular health to enhanced
flexibility and reduced stress.

• Sensual dance – A little more sexual and include everything

from belly dancing to pole dancing. Pole and aerial classes
increase their focus on total body strength and flexibility.

1.2. Types of dance and its benefits

1. CEREMONIAL DANCE

• dancing to show praise or to commemorate important events.

• performed through ritual.

Example: dance that are performed for birthdays, weddings some are
religious and other life-altering events.
2. RECREATIONAL DANCE

• a dance to have fun or socialize

• it change with time, societal structures, and group interest.

Example: Aerobic dance, Ballroom dance

3. ARTISTIC DANCE

• movement that is performed to entertain an audience

• allow dance artist to communicate emotion, ideas, information

and feelings to an audience

Example: Ballet, Tap dance, Contemporary, Modern and Jazz

IMPORTANCE OF DANCE

• coordinate muscles to move through proper position

• great activity to pursue at any age provided you are in proper health
to handle rigors of dancing for life

• dance is more than the exploring of different ways to make shape or

LEARNING a series of steps to music; it is a way of moving that uses
the body as an instrument of expression and communication

• through dance, students learn TEAM WORK, FOCUS and

IMPROVISIONAL SKILLS.

HEALTH BENEFITS OF DANCING

• increased muscular strength , endurance and motor fitness

• improved muscle tone and strength, weight management

• improved the condition of your heart and lungs

OTHER BENEFITS OF DANCING

1. INCREASED PHYSICAL HEALTH

• dance offers full body workout, it allows you to work your legs, core
and arms all the same time.
2. INCREASED FLEXIBILITY

• this allows you to build your range of motion and give your
muscles a good stretch

• even the dance program doesn't start with warm up stretch, you'll
most likely find that after a few classes you're a little more limber than
you were before

3. IMPROVED HEART AND LUNGS

• your heart rate and breathing rate both increase while dancing, it
can help yourself young and fight the aging process.

4. IMPROVED BALANCE AND SPATIAL AWARENESS

• dancing requires body awareness, it makes us more aware of the

ways our bodies move within a space. The focus on good posture
and core strengthening In dance can improve your balance.

5. STRONGER BONES AND REDUCED RISK OF OSTEOPOROSIS

• dancing is the best ways you can prevent and even treat
osteoporosis. Weight bearing exercises, or forms of exercises that
force your body to fight against gravity, have been shown to be
effective ways to strengthening your bones. The increase in strength
and balance can also help to prevent falls and broken bones.
6. IMPROVED MEMORY

• remembering dance steps and patterns gives dancers a memory

boost. Focusing different body parts of the simultaneously also gives
dancers a mental challenge. This mental workout helps the mind to
stay sharp.

7. INCREASED CONFIDENCE

• learning and mastering a new skill, in general is great for your

confidence. It can give you a sense of accomplishment and pride.
Dance also has the added bonus of learning to move your body in
beautiful new ways.

8. REDUCED STRESS

• dance is great stress reliever. It reduces the level of cortisol, also

known as stress hormone, in your body while giving you an endorphin
boost. Dance can leave you feeling refreshed ready for work the next
day.