How To Avoid Injury With Dancing Workouts
How To Avoid Injury With Dancing Workouts
Perhaps to a degree because of their popularity with celebrities, dancing workouts have now become a worldwide phenomenom for keeping fit. And of course, dance fitness sessions can be both exciting and effective in keeping fit. Dance workouts can give you benefits in these areas:
1) aerobic 2) anaerobic 3) strength 4) muscle flexibility 5) joint mobility 6) cardiovascular
While the benefits are many, it would be a mistake to think that these fitness sessions don't carry a risk of injury, especially if the sessions are long and there are a lot of repetitive movements. This article presents four main ways to avoid injury and make your dance fitness sessions enjoyable and safe.
The four points we are going to look at are 1) warm up, 2) the cool down routine, 3) the need to be reasonable, and finally, 4) add variety.
Alright, so lets get into our 1st point . . .
1. Warm Up
Get your body ready for the dance workout by taking just a few minutes before hand doing some light exercise. You can gently stretch and then spend a few minutes on a training bike, or treadmill. It is important though as the muscles need loosening up so they will be prepared for the challenges ahead in the actual fitness workout.
2. Cool Down Routine
If you are short of time and need to rush off on an appointment, the temptation is to complete the dance fitness session and get straight on with the next task of the day. This should be avoided. Allow a few minutes for the body to cool down. Why is this so important?
During the exercise session, lactic acid can build up in the muscles which could cause injury. By taking a few minutes to do light exercise again, followed by more intensive stretching exercises, this danger is averted.
3. Easy In Gradually
Generally, with most people, if they haven't done much exercise in a while, the body will need time to adjust. So try to avoid getting caught up in a flurry of enthusiasm and start overreaching yourself by doing too much before you are really ready.
So instead of just jumping into dance fitness classes with full gusto, enroll for a beginners class if possible and take one or two weeks to get your body better prepared. Start slow and then gradually increase the frequency, intensity, and duration of your dancing workouts.
4. Include A Variety
As mentioned above, while you do get a wide range of fitness aspects included in dance fitness sessions, there is still a danger of single-workout burnout. So there is a need to also include in your weekly exercise program other kinds of activity. For example, one week you may include a strength training session in between your dancing. Then another week you may want to target cardiovascular exercises in particular in conjunction with your dancing. The benefit of doing this will be an improvement in at least three areas, namely, posture, strength, and flexibility.
The health benefits of dance fitness workouts are many Did you realize that during 30 minutes of continuous dancing you can burn from 200 to 400 calories? Added to that, apart from improved body toning, dancing on a regular basis can improve cholesterol, lower blood presure and slow down the heart rate. Powerful reasons indeed for keeping up your dancing exercises!
Just keep the 4 guidelines listed here in mind and enjoy your dancing workouts without being anxious you might hurt yourself.
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