Dance cardio: get in shape while having fun!

What is dance cardio? 

Dance cardio allows you to let off steam without getting frustrated and to tone your body deeply. This discipline is based on the benefits of fitness and dance. Dance cardio adapts to your desires and your rhythm. Discover fun choreography that tones your body and mind. 

The origins of cardio dance

Cardio dance was born in the 1970s in the United States thanks to Jane Fonda, an actress who popularized theaerobics. It is a training method based on rhythmic exercises that became hugely successful in the 1980s thanks to television shows, books and videos that feature simple choreography. Then, aerobics evolved into varied and dynamic forms. Thus, styles like step, body combat or even Zumba appeared. Dance cardio is therefore the result of the mix between fitness and dance. 

Cardio dance is a sporting activity that is generally practiced in group classes. So you can work on your cardio, your flexibility, your coordination and improve your muscle strengthening. 

What are cardio dance exercises? 

There are different types And exercises cardio dance. Regarding cardio dance forms, you can find. 

Cardio Dance Forms

• Zumba : this is the most famous style of cardio dance. It includes Latin rhythms like salsa, cumbia, reggaeton and merengue. But also African with the coupé-décalé and the kuduro to create dynamic sequences. It is a form that allows you to burn 600 calories per hour. 
• Dance cardio : this style is inspired by hip-hop and funk to create modern and urban choreographies. Dance cardio works your lower body muscles. That is to say, the thighs, calves and glutes. As well as the upper body such as arms, shoulders and back. 
• The ballet fit : this uses elements of classical dance and pilates which result in elegant exercises. It is a discipline that strengthens the deep muscles, particularly those of the trunk, legs and arms.  

Dance cardio exercises

Cardio dance exercises are based on repetitive and simple sequences which strengthen the entire body. They can vary in intensity and duration depending on the level and objectives of the practitioner. Here are the recurring exercises in this area. 

Exercises

• Not chased : this is when the foot slides to the side and the other foot joins the first. It is important because it allows you to work on coordination, cardio and balance at a slow or fast pace. 
• The mambo : this step consists of placing one foot in front or behind the other and returning to the initial position. This movement works cardio, leg strengthening and coordination. 
• Jack : this is a jump where the legs and arms are spread apart simultaneously. It helps strengthen the entire body.
• Knee mounted : this is when the knee is raised towards the chest and it comes back down. This exercise strengthens the abdominals. 
• Slot : this is an exercise where you take a big step forward or to the side with one leg, then you have to bend both knees to strengthen the glutes and thighs. 

Cardio dance choreographies

Dance cardio is effective in strengthening your body in depth. Here are 5 choreographies to energize your workouts. 

Fiery Latin rhythms

This choreography is taken from zumba. It is divided into 4 parts, each having its own Latin style. 

We start with the first part which is inspired by energetic salsa. Start by alternating your feet in rhythm with the music. Then rotate your hips with each step. Then continue with mambo movements by adding arm movements.

For the second part, integrate cumbia steps, emphasizing lateral movements. Then, do light jumps at the end of each session. Next, combine graceful arm movements with your cumbia steps. 

Finally, intensify the choreography by adding dynamic jumps and quick shuffles. 

Hip⁻hop dance bursts 

The hip-hop dance choreography hip-hop dance bursts mix dynamic movements with urban dance gestures. Moreover, it is a dance specially designed for cardio dance beginners. 

The dance begins with a lateral sliding step to the right then to the left. Then, pivot by turning 180° to the right while adding dynamic arm movements. Then, repeat the movements on the left side. 

Continue by taking shuffled steps forward then backward and finish with lateral shuffled steps. 

Jazz flight

The jazz flight is inspired by jazz movements. To begin, perform tense forward kicks with your feet. Then repeat the same exercise backwards. Then, do tense side kicks to work on your agility. 

After which, perform cat steps forward, backward and sideways. 

Explosive Salsa

As the name suggests, the movements are taken from salsa. The dance begins with salsa steps, alternating feet to the rhythm of Latin music. Add arm movements then incorporate dynamic leg and hip movements. To intensify the choreography, you can incorporate turns and shoulder movements. Finally, perform quick shuffles and jumps. 

Playful aerodance

This choreography consists of aerial movements. It starts with graceful arm movements with lifting movements to create an aerial sensation. Then take shuffled steps forward and backward. Then add light jumps. 

The benefits

The practice of cardio dance presents many benefits as much on the plan physical that mental. 

Physically it allows you to: 

• Burn calories to promote weight loss : the exercises in this discipline use all muscle groups and stimulate the basal metabolism. So, dance cardio allows you to expend more energy than you consume. Which has the effect of reducing fat mass. 
• Improve endurance and respiratory capacity : by doing this sport you work your cardiovascular system which increases the heart rate. This improves blood circulation, resistance to exercise and oxygenation of cells. 
• Tone and sculpt muscles : during a session you stretch and contract your muscles. From then on, your muscle fibers are strengthened, you gain strength and volume and you shape your silhouette. 

Health benefits

• Prevent cardiovascular disease : by exercising this sport, you reduce the risk factors for cardiovascular diseases, including hypertension, cholesterol, obesity and diabetes. This protects your heart and blood vessels. 
• Improve posture and joint mobility : the choreographies make you work on balance, coordination and stability. This helps you improve body alignment, gain flexibility and prevent back pain. 
• Reduce the risk of injury : cardio dance prepares your body for exercise to promote recovery. In this sense, this sport warms your muscles, eliminates toxins, lubricates your joints and relaxes tension. 

Mental virtues

On the plan mental, dance cardio gives you different sensations: 

• Release stress and tension : activity allows you to release endorphins which are the hormones of happiness which give you a feeling of well-being and happiness. So you will feel relaxed and serene. 
• Increase self-confidence and self-esteem: cardio dance is an activity that allows you to surpass yourself, challenge yourself and value yourself. This way, you can become aware of your abilities and your progress. 
• Stimulate memory and concentration : you have to learn choreographies so the brain is stimulated to learn, memorize and execute the steps. In addition, it activates cognitive functions, namely logic, understanding and creativity. 

Is dance cardio for everyone? 

Cardio dance is accessible to all levels whether you are a beginner or experienced. In fact, it is not necessary to have prior knowledge on the subject. However, if you have a foundation of rhythm and space, this can be a real plus. 

To conclude

Cardio dance is a discipline that combines the dance movements to benefits of fitness. Besides, dance cardio includes types of dance that you are probably familiar with, such as zumba and fit ballet. 

Moreover, the exercises basic elements of this discipline are as follows: 

• Not chased

• Jack

• The mambo

• Knee mounted

• Slot

These elements are used for certain choreographies as : 

• Fiery Latin rhythms

• Hip⁻hop dance bursts 

• Jazz flight

• Explosive Salsa

• Playful aerodance

Advantages

This activity may frighten some but it is suitable for all levels and does not require any specific knowledge of dance. You will get some profits : 

• Burn calories to promote weight loss

• Improve endurance and respiratory capacity

• Tone and sculpt muscles

• Prevent cardiovascular disease

• Improve posture and joint mobility

• Reduce the risk of injury

• Release stress and tension

• Increase self-confidence and self-esteem

• Stimulate memory and concentration

Dance while enjoying your cardio at DECIBEL ®

Dancing is one of the best ways to build your cardio. So, come and have fun at DECIBEL ® ! Move without relying on 45 minute dance workout sessions which boost your muscles and your cardio. 

Try your luck by learning choreographies specially designed to put you in the mood. Transform yourself into a dance professional by sculpting your abs, thighs and glutes with some motivated coaches which will make you sweat with a smile under a dim light. 

Treat yourself to DECIBEL ®.