Fitness dancing in Moscow for weight loss, dance and fitness studio.

Many people want to lose weight, but not everyone likes tedious exercises or long runs. Having fun and cheerfully in the rhythm of dance and aerobics, saying goodbye to kilograms is much easier. You can study either in a group in the gym or on your own at home. In addition, dance aerobics develops body flexibility, makes it more graceful and strengthens muscles. A minimum of conditions are required, but you can get maximum results.

Benefits for weight loss

Dance aerobics was developed by American Jackie Sorensen in the 70s of the 20th century. Then Jane Fonda popularized the exercise routine. A book was published, and then video lessons.

Initially, a set of aerobic exercises was developed back in the 60s for the military to train and maintain their cardiovascular system. The word itself means “using oxygen.” In addition, classes are effective for improving posture and mastering your own coordination of movements. Like all good things, aerobics has gone to the masses.

Dance classes consist of high-intensity exercises that result in high calorie expenditure. As a result, the person begins to lose weight. Also, by regularly doing aerobics, the elasticity of the body and muscles increases, it becomes more flexible, and the condition of the joints improves.

During exercise, an active supply of oxygen to the body and tissues begins. It, in turn, is involved in the removal of lipids from fat cells and consumption as energy. Aerobic exercise promotes the production of calcium, which leads to stronger bones. Exercise requires a lot of oxygen, so your lung capacity increases. It becomes much easier to breathe.

Exercise is a good prevention of heart disease and atherosclerosis. Aerobics also relieves stress, which also has a positive effect on a person’s overall well-being and health.

We recommend reading about Zumba dance for weight loss. You will learn about the features of Zumba for weight loss, indications and contraindications for dancing, and recommendations for beginners. And here is more information about exercises for weight loss.

Dancing for weight loss

Dancing is good not only for weight loss, but also for health, as it improves heart function, makes muscles strong and elastic, gives joy and burns calories. It is important to prepare well for classes, that is, take a walk, do a light warm-up, or jog. Be sure to supplement them with proper nutrition, but without starvation.

The load must be increased gradually. And when choosing a direction, take into account contraindications, that is, pregnancy, heart and kidney diseases, veins, joints, and spine.

Types of dance aerobics

Today there are several directions, so each person can choose a level according to their interest, degree of intensity, and amount of workload.

Classic

This type is aimed at developing all muscles in equal proportions. It increases endurance. The basic exercises have remained unchanged for several decades. However, something new is added all the time. Musical accompaniment of medium dynamics is selected.

Rock 'n' roll style

The main element is the “signature” step. There are also a lot of jumps, turns, swings, and runs. Regular exercise helps tighten your thighs, make your buttocks firmer, and trim your belly. To begin with, you don’t need any special physical preparation, but training takes a lot of energy.

Latino

The same popular type of aerobics as Latin American dancing. The basis is springing movements and steps, the hips are constantly working. The main difference from other types is the absence of a power unit. Often jumping is used instead. During classes, the hips are also tightened, the buttocks are strengthened, the posture is straightened, and the plasticity of the body improves.

Hip-hop

This type of dance aerobics requires quite serious physical training, endurance and joint mobility. This is a very energy-intensive set of exercises that allows you to work out many muscles of the frame.

Funk

Classes promote the development of plasticity, improve body control, coordination, and movements of the arms and legs. It is not recommended for those who have problems with the musculoskeletal system, as this puts a lot of stress on the spine. It is better to start with a little gymnastic and choreographic preparation. This is a beautiful but difficult form of dance aerobics.

Body ballet

Here it is also desirable to have knowledge and skills in choreography, at least at an elementary level. They will not be needed only at a very simple stage. Classes help not only to lose weight, but also to improve the silhouette, the appearance of relief, and a thin waist. Posture improves.

Jazz style

This aerobics is one of its simplest types. As a result, a person becomes more relaxed and moves better. Posture becomes straighter and spine mobility increases. Weight loss occurs somewhat slower than with other types. But the person does not feel overload. Classes are held at a pleasant pace.

Indian

This is also not a very energy-intensive form of aerobics. Dance forms the plasticity of muscles and joints. But don’t think that the movements are slow. They are quite rhythmic.

Strip aerobics

It improves the condition of all muscle groups, posture and coordination. The fibers of the legs and abs are especially affected. In addition, it helps women feel their sexuality and become liberated. Strip aerobics has an additional positive effect on your psycho-emotional state. It relieves stress well.

Aerobics for weight loss

Why has aerobics for weight loss become so popular? How does it help you lose extra pounds and make your body healthy and beautiful? Let's figure it out.

The maximum effect from aerobics will be achieved only in combination with a balanced diet; it is necessary to accurately calculate the number of calories per day that your body needs

Every day our body receives a certain amount of energy from food, which is redistributed taking into account all the needs of the body.

If we have received more energy than our body needs at the current moment, it, without further ado, puts it aside “in reserve.” At the same time, there is long-term “storage” in the form of fats, and there are “quick access resources” in the form of carbohydrates accumulated in muscle tissue.

This second type of reserve is used if the body urgently needs to accumulate a lot of energy. For example, if you need to run up to the 10th floor or catch up with a departing bus. This muscle reserve is enough, at best, for 10-20 minutes of hard work. After this, a phase of severe fatigue begins, because the body can no longer provide you with “quick” energy. The body begins to reach into its distant “storages” - to break down fats.

The maximum effect from aerobics will be achieved only in combination with a balanced diet. It is necessary to accurately calculate the number of calories per day that your body needs. No more and no less.

Workout clothes

In general, the equipment for training is quite simple. You don't even need a karemat (special fitness mat). And the advantage of studying at home is any convenient time.

The most important thing is comfortable clothes. It should not be restrictive or too long to catch when performing swings. Materials should be chosen with good heat transfer and air permeability. Typically, trousers or shorts of a comfortable length and tops are used. Since the complex includes a lot of jumps, you definitely need a sports bra that supports your breasts well.

This is important so that the mammary glands are not deformed or injured, especially for owners of size 3 and above.

Tips and tricks for practicing at home

If you decide to do aerobics at home, you should pay attention to the following points:

When choosing a place, it is important that nothing interferes when performing swings and lunges.
The room should have good ventilation, as you need to breathe a lot and actively.
The screen must be clearly visible and audible.
Number of classes - at least 2 - 3 times a week for at least an hour.
When choosing the type of dance aerobics, you should pay attention to the pace and speed of the exercises and, accordingly, select them according to your level of training. You shouldn’t start at high intensity right away; you need to increase the load gradually.
It is important to exercise regularly.
You should start exercising at least 1.5 - 2 hours after eating.
After finishing the lesson, you need to do a light load for 20-30 minutes, at least at a slow pace. This will help calm your heart.
Each lesson is divided into warm-up, aerobics itself, strength exercises and relaxation.

Contraindications and advice

As with any type of physical exercise, dancing has contraindications for people with certain diseases who will definitely not benefit from exercise. Before starting classes, you should make sure that this type of dancing will be safe for you and consult with a specialist.

Also, it is better to remember the following rules:

You need to choose a place for dancing that is spacious and not in dark colors, so that the activity brings only pleasure.
It is advisable to wear sportswear that will not impede movement.
Mirrors wouldn't hurt. They play an important role, making it possible to evaluate the work done from the outside;
It’s important to tune in, so it doesn’t hurt to remove extraneous irritants (phones, computers, TV). If you need something to watch fitness dance lessons for weight loss, then you should only leave this gadget.
It is better not to listen to music through headphones if they interfere with your movement.

Fitness dancing for weight loss
It will be good if dancing is accompanied by good nutrition and a healthy lifestyle. Also, do not overexert yourself and exercise in moderation.

This is interesting: how to lose weight with proper nutrition.

Dance aerobics for beginners

First of all, it is worth deciding on the direction of the complex. At the initial stages, you do not need to choose too complex types. It is possible to focus on jazz aerobics and Indian dancing. They help strengthen the spine and improve posture. The movements are usually slow and uncomplicated. And the body will become more flexible, coordination will be restored.

If a person is doing it for the first time, then you can prepare a little for aerobics. For a couple of weeks, you should walk more and take the stairs home rather than the elevator. You can also achieve results if you don’t follow a diet. It is important to drink more water, especially during exercise. The main thing is also to be patient and not give up halfway.

We recommend reading about aerobics for weight loss. You will learn about types of aerobics for doing at home, a set of exercises for beginners, effectiveness and weight loss results. And here is more information about shaping for weight loss.

Dance aerobics can be a good help in losing weight. In addition, it significantly improves the condition of the body. When you choose the right type and pace, the pounds will start to fall off. But you should expect instant results. Only an integrated approach with a complete lifestyle change will help you achieve a slim figure.

Types of dances

There are many types of dances and they all inspire us in different ways through their music, ethnic background, culture and movements. You can choose a more suitable option from the list of the most popular and common, for example:

Ballet.
Modern: disco, techno, breakdancing, street dancing.
Jazz: shimmy, Charleston, twist, etc.
Ballroom: tango, bolero, waltz
Ethnic: salsa, rumba, zouk, bachata, merengue, lambada, bayguzhina, mambo, oriental, African, capoeira, Indian.

Useful video

About dance aerobics for beginners, watch this video: