Cardio Dance

Also called: Aerobic Dance

Cardio Dance Basics

We have Jane Fonda to thank for popularizing this group class format featuring music with a beat, dance-style choreography and a whole lot of sweat.

Gone are the days where all participants don striped leotards and bulky leg warmers -- though there are still a few around. Today there is a class for every body, size, age and style. From step to salsa, you'll find a class that inspires you to burn calories and whip your heart and lungs into shape while having a great time.

In addition to promoting camaraderie, the group format increases motivation. This is a notable attraction for people who have trouble sticking to a fitness program or don’t like solo activities.

Cardio dance classes are often offered in three categories: low-impact (most suitable for beginners), intermediate (improving basic cardiovascular health) and high-impact (a hard workout for advanced exercisers). Starting at an inappropriately high level will increase your risk of injury, but taking a class that’s too easy for your level of fitness won’t increase your heart and lung power.

Many types of cardio dance classes are available. Some focus only on the cardio workout, but others have incorporated strengthening and flexibility exercises as well.

Upside of Cardio Dance

A good class is like a fabulous party. You can't stop dancing and you find yourself drenched in sweat even if you've previously had an aversion to exercise.
There can be a sense of camaraderie with other students if you all take the same class often. You and your dance buddies will spur each other on.
A good instructor will emphasize the importance of warming up and cooling down, two things that many solo exercisers forget to do.
When you nail down the proper techniques from classes, you can feel more comfortable exercising at home along to a cardio dance DVD or TV program.
Some people find cardio dance so much fun that they get hooked on physical fitness and branch out into other exercises they might otherwise not have explored.

Downside of Cardio Dance

Classes offer generalized instruction rather than individual.
If you are a serious athlete or serious couch potato, it may be difficult to find a level to suit you.
Increased repetition of the same movements in the same class increase your risk of injury -- you need to understand your limitations before leaping into a Cardio Blast Off or other advanced classes, especially if you've been injured or have any medical conditions.
Not all instructors are motivational or pay enough attention to safety.

Is Cardio Dance for You?

Body Parts Worked	Heart, lungs, full body
Calories Burned	About 408 an hour for a 150-pound person, 544 for a 200-pound person. Even more for high intensity classes.
Gear	Comfortable attire, water bottle, cross-training or aerobic sneakers. A good sports bra.
Location	Most gyms have dedicated classrooms with specialized flooring designed to absorb impact from group classes. At home, never work on concrete or carpet over concrete.
Time	Typical classes run 45-60 minutes.
Schedule/Flexibility	The range of classes available can accommodate most schedules.

Cardio Dance Tips

Find a certified instructor and style of class you like and can stick with. Seek out a gym with a schedule that offers lots of choices to accommodate your needs.
Beginners, inform the instructor that it's your first class and don't expect to do all the moves your first time out. Also let the instructor know if you have any outstanding medical conditions or injuries.
If you don’t want to join a gym, many community centers and schools offer cardio dance classes. But make sure the floor is suitably resilient.
Be sure your instructor begins with a 5 to 10 minute warm up before speeding things up. And the class should end with a cool-down period to bring your heart back to normal safely.
Wear good sturdy aerobic shoes rather than walking or running shoes. Aerobic shoes are stiffer and more structured to protect your joints from the ankles on up.
Drink enough water before, during and after the class.
It’s especially important to get prior approval from your doctor if you have heart trouble, joint problems or are prone to foot disorders such as diabetic ulcers.

Liz Neporent, MA on Cardio Dance

Group fitness classes are an outstanding cardio exercise. It strengthens your heart and lungs, improves your cardiovascular system’s ability to deliver oxygen throughout your body, lowers your resting heart rate and builds your stamina.

It’s also a good example of a weight-bearing exercise, strengthening your bones and reducing your risk of osteoporosis. Dance inspired fitness classes can also be a decent muscle-strengthening and weight-loss exercise.

Be sure to follow correct techniques from a qualified instructor in a class at your level, in a facility with appropriate flooring. Failure to do so increases your risk of overuse injuries such as shin splints and traumatic injuries such as an ankle sprain.

You’ll still need to create a balanced workout program by including strength training, stretching and a variety of other types of cardio training. Strengthening exercises, in fact, enhance the weight-loss potential of cardio dance by boosting your metabolism.

Cardio dance can also open the door to other exercise experiences. It attracts many people to a fitness center who otherwise wouldn’t visit one. Once there, you might become interested in yoga, belly dancing, kickboxing, spinning, racquetball or weightlifting.

iVillagers on Cardio Dance

"I have been going to Jazzercise for nearly 20 years and love it! It's an all-around exercise program that is adaptable to anyone." -- iVillager genius

"As a fat person, I always hated Jazzercise. The instructors didn't understand how a big body can get in the way and the beginner classes were too advanced for me aerobically and strength-wise." -- An iVillager

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