Share

Quickstep to fitness

More and more people are finding their dancing feet. All over Australia, classes are being offered in every dance style you can imagine – from ballet, hip hop, tap and folk to Latin and acrobatics.

It’s a relaxing way to work out for both men and women of any age. And international celebs like Richard Gere and Kate Moss have long been in on the act (Richard does ballroom. Kate prefers pole dancing).

Of course, dancing has a range of health benefits:

• Posture: Dancing helps you stand tall and it spontaneously pulls your spine up straight. Walking upright eventually becomes a habit.
• Balance: This is essential when you’re performing dance moves.
• Heart: A good hour-long dance session can push your heart rate up to 120 beats per minute – the same as aerobic exercise. You’ll burn more or less the same amount of kilojoules when you walk briskly for 5km.
• Muscles: The exertion dance demands of your muscles helps to tone your arms and legs. Over time you’ll see your upper arms, calves and thighs firm up.
• Bones: Graceful dance moves keep bones strong without putting unnecessary strain on the joints. Dance promotes bone density and therefore helps to prevent osteoporosis.
• Confidence: Dancing for or with people boosts self-confidence. Few of us wouldn’t be proud of performing a faultless tango!
• Body and soul: Many studies have investigated the therapeutic and meditative effects of dance on the body. “The combination of music and movement brings your body and soul together in a world that often puts too much emphasis on the external world,” says clinical psychologist Dr Melléta Louw.

Pick a dance style
No matter what dance style you choose, you’re bound to get good exercise. We take a closer look at five popular dance styles and why they’re both fun and challenging:

1. Salsa

The style: Your reddest lipstick is appropriate here – salsa is endlessly sexy and sensual! It's an energetic dance style but also relaxed and informal – the emphasis is definitely more on fun than technique.

This fiery dance with its seductive undertones originated in Cuba. The moves are smouldering and even though your body might struggle to get used to its rhythms at first, your heart will be beating in time from the start.

The challenge factor: The steps are easy to learn and the relaxed style doesn't depend on perfect technique.

Why it's good for you: Many of us spend most of our time hunched over a computer, which means our core muscles – the abs and lower back – get weaker and weaker.

Salsa is good exercise for these muscles, which are responsible for keeping the upper body upright and balanced. It also improves your posture and reduces the risk of back and muscle pain. The bonus? You don't need a regular dance partner – most classes are offered in a group.

Celebrity salsa dancers: Jennifer Lopez and Marc Anthony.

2. Ballroom dancing

The style: Think graceful – but only once you've learnt the steps. Ballroom dancing includes the Viennese waltz, tango, foxtrot, cha-cha, samba, jive, paso doble and quickstep.

The waltz dates from as early as the 1700s, while most of the others, with the exception of the tango, were developed in the 1900s as elegant diversions for aristocrats – folk-dancing, on the other hand, was the realm of the working class.

The challenge factor: It's quite tricky initially because there's just so much technical detail. Don't expect to be instantly gliding over the dance floor like a swan. But with enough practice you'll move confidently past the ugly-duckling phase within six weeks. Just make sure your partner is as enthusiastic as you are because you have to work closely together.

Why it's good for you: Ballroom dancing improves co-ordination and your sense of rhythm because the steps have to be performed at a fast pace. You'll burn up to 1,380kJ an hour.

Ballroom is especially good for your back muscles. It's also good for your self-image.

Celebrity ballroom dancers: HHP, Renée Zellweger, Toni Braxton, Richard Gere, Jane Seymour, Catherine Zeta-Jones, Denise Richards and Belinda Carlisle.

3. Hip hop
The style: Hip-hop music originated in The Bronx in 1970s, New York. But you don't have to be draped in bling or be a big rap fan to try hip-hop. It's a style of street dance that doesn't have to be done to the beat of hip-hop music. In fact, dance studios offer hip-hop classes in a variety of modes, from break-dancing to more choreographed versions you see in music videos.

The challenge factor: It's actually astonishingly easy. “The basic movements are easy to learn and the style follows naturally,” says hip-hop and ballroom dance coach Elise Krog. The nicest thing about it is the scope you have for improvisation and interpretation.

Why it's good for you: You exercise all the muscles in your body, particularly the legs, and the exercise you get is intensive because the pace is so fast. One hour of hip-hop amounts to about the same as an hour's high-intensity cardiovascular exercise like a spinning class.

If you're a fan of hip-hop music you'll also be swept away – the beat is relaxing and the physical exertion releases feel-good endorphins in the brain, which help to relieve stress.

Celebrity hip-hoppers: Usher, Jessica Alba, Missy Elliot, Justin Timberlake and Julia Stiles.

4. Pole dancing
The style: Pole dancing originated in strip clubs but its scandalous stigma is disappearing fast, according to pole dancing instructor Natasha Williams.

"Women are looking for ways to exercise that are more exciting than gym," she explains. And pole dancing isn't just about being sexy, it's about combining gymnastics, suppleness and grace. That's why the range of possible moves is endless.

The challenge factor: Pole dancing is challenging and the exercise sessions vary. After just one hour you should have mastered a few moves, says Natasha, but it takes three to six months for a beginner to feel comfortable and a year to get to an advanced stage.

Why it's good for you: If you practise three times a week for an hour you'll be slimmer and suppler after only a month. Pole dancing works all the stubborn, flabby bits where fat accumulates first: tummy, arms, hips, thighs and butt. “And because it makes you feel sensual and graceful it helps to build self-confidence, not to mention giving you some tips for the bedroom!" says Natasha.

Celebrity pole dancers: Kate Moss, Britney Spears, Kate Hudson and Lindsay Lohan.

5. Belly dancing

The style: It comes from Egypt, has been influenced by various Eastern cultures and is one of the oldest social dance forms in the world. Belly dancers sway their upper bodies and hips in sensual circles, using flowing arm movements as emphasis.

“It leaves lots of room for creativity,” says belly dancing teacher Marissa Cuenoud. “What makes it so much fun is the combination of the traditional styles with modern knowledge of anatomy, movement and muscle conditioning. The dance is still linked to the traditional trimmed bra top and swinging skirt, although lots of men now do belly dancing too.”

The challenge factor: A beginner needs to practise for at least an hour a week. And you don't need a supple waist to be able to belly dance; it comes with practice.

Why it's good for you: It's especially good for your upper body because your torso and abdomen have to work intensively. It improves your posture and reduces or relieves back pain while keeping the muscles flexible. The movement of the torso can also aid digestion and improve your balance.

Celebrity belly dancers: Shakira, Hilary Duff and Beyoncé.

REMEMBER: Check your dance teacher's qualifications. Also make sure you tell him or her if you have any injuries or health problems so your dance moves can be adapted appropriately. And listen to your body – take a break when you're tired and don't try to force yourself into positions you're not used to.

We live in a world where facts and fiction get blurred
Who we choose to trust can have a profound impact on our lives. Join thousands of devoted South Africans who look to News24 to bring them news they can trust every day. As we celebrate 25 years, become a News24 subscriber as we strive to keep you informed, inspired and empowered.
Join News24 today
heading
description
username
Show Comments ()
Editorial feedback and complaints

Contact the public editor with feedback for our journalists, complaints, queries or suggestions about articles on News24.

LEARN MORE