A Healthy You: Dancing!!!!!!!!!!

Monday, November 28, 2011

Dancing!!!!!!!!!!

With how much I love dancing I can't believe I have taken this long to post something about the benefits of a night out dancing. Whether you are freestyle dancing for fun with friends or in the privacy of your own home you burn calories.

Pop on your favorite tunes and go for it. Dance around, hop around, twist, shout just do what you want...let your hair down and relieve the stress in your life while burning calories.

A night out dancing with my favorite friends not only is a stress reliever but it brings a whole new brightness to one's life. You can get lost in the music and just let your body move where it wants to move. the freedom, the lightness of your feet the joy and laughter...all good for your body and your mind.

So go get lost in your music and let that body move...burn baby burn!!!!

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Important!

Before starting any exercise or fitness routine (especially for those who have never exercised or who have not in a long, long time), it is recommended that you have a physical exam to make sure your blood pressure, heart rate and everything else checks out okay. Make sure you talk to your physician about your fitness plan.

Fitness Plan Components

1. a nice light warm up (8-10 minutes), this could include light jogging or marching in place, loosening up back muscles, rotating arms to loosen shoulder joints etc. You want to warm up muscles before any exercise.

2. your cardio could include: walking, running, hiking, cycling, dancing, rowing (anything that can get your heart rate up). Cardio can be done everyday of the week if you have the time if time is limited try to work in a cardio routine at least 3-5 days a week. (30-40 minutes is recommended by ACSM) but I feel whatever you can do is better than nothing at all.

3. strength and resistance: machines at the gym, using your own body weight, free weights, weighted balls etc. Very important to build and keep muscle. Muscle helps strengthen and maintain the bone's quality. Ladies you won't bulk up (unless you are using steroids), you will get better definition and keep bones strong.
Try to do at least 2 days a week of resistance work. Working your muscle to fatigue is best. By that I mean using a weight you can handle and try to do 2 sets of at least 10-12 reps. If you feel the weight is too light and you can do way more...then you know you need to increase the weight.

4. stretching: at the end of any work out it feels great to do some stretching of the muscles. This should only take you about 10 minutes to do. Hold each stretch for about 10 seconds. No bouncing movements, a static stretch is best.

I will be posting weekly exercise moves as well as stretches.

thank you!

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