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Dancing for Optimal Physical Condition

Updated on August 15, 2015

American Heart on Importance of Exercise

The American Heart Association considers inactivity a risk factor for heart disease and list the benefits of cardio exercise to be:

  • Lowering your blood pressure
  • Reduce morbidity and mortality from heart problems
  • Helps to raise the good cholesterol and lower the bad
  • Helps to control diabetes and obesity
  • Helps joint and muscle endurance
  • Helps to decrease your stress level and to alleviate depression
  • High intensity exercise can actually improve the function of your left ventricular ejection fraction which means the heart muscle will pump more effectively

Dance Classs

source flickr
source flickr

Omron HR-100C Heart Rate Monitor

Omron HR-100CN Heart Rate Monitor
Omron HR-100CN Heart Rate Monitor

Product Features:

Heart rate monitor is easy to program

Comfortable to wear with ventilated watch band

Helps maintain a proper heart rate with a high/low heart rate alarm

Chest transmitter belt sends data to the receiver at a distance of up to 98 feet (30 meters)

Built with a backlight function, time of day display, and daily reminder alarm

 

Get Heart Rate in Optimal Range

There are numerous types of cardio exercises from which to choose. You want to get your heart rate in the optimal range and keep it there for 30 minutes at least 3 times weekly. The typical formula for the average person is 220 minus your age times 60% and times 90%. For example, if you are 30 years old using the above formula 220-30+190 times 60% =114 and times 90% = 171. So your target heart rate is 114-171. You use a second hand watch and count your pulse at your carotid artery just either side of your throat for 30 seconds and times it by 2, or you can count for the whole minute.

Tracy Anderson Reveals Her Best Moves

Dance Your Way to Cardio Health

Running is one of the best cardio exercises and you can do it just about anywhere with the only expense being a pair of quality running shoes. You burn serious calories when running also. A 145 bound person running 5.2 MPH for 30 minutes burns 300 calories. However, many of us are not runners.

Taking a brisk walk or swim will get your heart rate into that optimal range for in 30 minutes and will give you the same benefits listed above. If you are doing slow, steady exercise it ideally it should last 45 minutes -1 hour. High intensity cardio will do the same job in 20-30 minutes.

Most people know the basic equipment available for your home and what can be found at your fitness center. I won’t go into that huge list. What has become much more popular over the last decade is various dance routines. These can be done at home alone or with a group which is a bit more fun. I have seen Jazzercise and other types of groups meet at gyms, schools and in same storefronts. The following videos should give you an idea of the various types of dance exercise that will definitely get your heart pumping.

Zumba with Angie from Charlotte, NC

Jazzercise – High Energy

Summary

It takes a consistent commitment on your part to decide to exercise for health at regular intervals. Cardio exercise will extend your life and help keep you free from disease. Try dancing your was to good heart health and you will be surprised at how much fun it is and how much better you will feel. If this is not a route you want to try, then pick something where you will be successful.

Keep a written record which will reflect your physical improvement, weight loss, commitment and it will boost your ego.

Comments

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  • Sandyspider profile image

    Sandy Mertens 7 years ago from Wisconsin, USA

    This is the fun way to workout.

  • RevLady profile image

    RevLady 7 years ago from Lantana, Florida

    It is great fun to dance to music. My preference is dance to the gospels while praising the Lord. It is called "praise dancing" and is a feature in many churches. I do it at home and when I am done, I feel not only better from the exercise, but from spiritually uplifted from praising my Lord.

    Great Hub. Thanks Pam

    Forever His,

  • nancy_30 profile image

    nancy_30 7 years ago from Georgia

    Great hub Pamela. This sounds like my kind of exercise. I would be able to stick with this kind of exercise because it's fun.

  • Darlene Sabella profile image

    Darlene Sabella 7 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

    Really fantastic hub Pamela, I loved it. See exercise can be fun...this is a thumbs up all the way, and thanks

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Sandy, It is so much fun and to me it doesn't feel like I'm working so hard like walking on the treadmill.

    Rev Lady, The Bible tells us to dance for the Lord and what freedom that brings!

    Nancy, I think you probably would like the dancing and find it easier than other types of exercise.

    Darlene, Thank you for the compliment.

    Ladies, I appreciate all of your comments very much.

  • wavegirl22 profile image

    Shari 7 years ago from New York, NY

    I am bookmarking this Hub immediately. There is no better way to exercise. And I love love these videos you have here. Dancing what better way is there to start your day off with. Big thumbs up!

  • profile image

    partisan patriot 7 years ago

    Pamela

    I work out 3 times a week; ride the stationary bike for 30 mins. (7 miles=230 calories burned) then work with machines and weights for 45 mins. Then repeat the bike for 30 final mins. My heart rate gets up to around 117; think I'm pushing it too hard?

    Also, when can I look for you on Dancing with the Stars?

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Wavegirl, thanks for your comment. I'm glad you liked my hub and hope it helps you.

    Patriot, It sounds like you have everything under control with an very good established plan. I wish I was able to dance like they do on dancing with the stars, but I don't see it happening anytime soon. Perhaps you could fill in for me?

  • Sage Williams profile image

    Sage Williams 7 years ago

    You did a really awesome job writing this hub Pam. Very informative and interesting. The videos are huge will be great for repeat visitors. Rated Up!

    Great Job,

    Sage

  • Tom Whitworth profile image

    Tom Whitworth 7 years ago from Moundsville, WV

    Pamela,

    Very informative hub. I have never been a fan of dancing for exercise or dancing for anything but I do like cardio exercise. I do 50 sit ups and 50 push ups three times a day each time followed by power walking at least 3 miles. In winter I use the stairs just up and down for 15 minutes each time.

  • Hello, hello, profile image

    Hello, hello, 7 years ago from London, UK

    Thank you for wonderful suggestions. I would prefer that than all the other suggested excersises.

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Sage, Tom and Hello, Thanks so much for your comments. I'm glad you found some exercise you might enjoy Hello. Tom, It sounds like you have a good plan that works for you. Sage, Thanks for the compliment.

  • ladyjane1 profile image

    ladyjane1 7 years ago from Texas

    Wow you are really taking off with these health hubs and you are doing a great job I enjoy learning something with every one you write. Keep up the good work. Blessings

  • Eileen Hughes profile image

    Eileen Hughes 7 years ago from Northam Western Australia

    That's a great idea and can be a lot of fun at the same time and also meet and make friends.

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Ladyjane, Thank you so much for your comment. I am enjoying writing the health hubs and will always do some writing about health, but I will become more diverse with my topics in April when the contest ends.

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Eileen, Thank you for your comment. Everyone is always friendly in my experience when they are exercising to music at the gym, which is why it is so much fun.

  • shazwellyn profile image

    shazwellyn 7 years ago from Great Britain

    Im reaching for the stars! Im bending to ground! Shake dat booty.. wahoooie! Im feeling all motivated now Pamela! Thanks x

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Shaz, I love your enthusiasm! You go girt. Shake dat booty!

    Thanks for stopping by.

  • rocknrodeogirl profile image

    rocknrodeogirl 7 years ago from The Columbia Gorge

    My mom has been taking Zumba classes and loves it!! I need to fit a cardio routine in my life, great info!!;)

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Maybe you could join your mom. Zumba is for all ages and it is fun. Thanks for your comment.

  • rocknrodeogirl profile image

    rocknrodeogirl 7 years ago from The Columbia Gorge

    I wish...it would be fun, but we live 3 hours apart! I will probably break down and buy a dvd!!

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    A DVD works too unless you have a fitness center close. I find it easier to hang in there when we can laugh with each other but something is better than nothing!

  • lctodd1947 profile image

    lctodd1947 7 years ago from USA

    Great hub Pamela. I have started some exercise myself and I am taking it slowely so that I do not break something. Ha

    I watched the videos. I have been doing some of the hip hop or dance....trying to firm up my body a little....thanks for sharing.

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Ictodd, It's good you've started as I think that's the hardest part. Maybe we'll all live longer now that we're reading all about health with the Hubmob this month. Thanks for your comment.

  • GPAGE profile image

    GPAGE 7 years ago from California

    GREAT! You have reminded me to keep on moving! ha

    My fave cardio exercise is "spinning." Have not done in a while......will catch a class this week. Best, GPAGE

  • alexandriaruthk profile image

    alexandriaruthk 7 years ago from US

    this is very nice infiormation! dancing and walking is great

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    GPAGE and Alexandria, Thank you so much for your comments.

  • hubby7 profile image

    hubby7 7 years ago from Chicago

    Frankly, I never really thought of dancing as an aerobic acitivity in the past. However, I do now and am looking forward to adding it to my list of aerobic exercises I enjoy doing. I enjoyed reading your hub!

  • anglnwu profile image

    anglnwu 7 years ago

    Pam, again congrats, in case you didn't read the feedback on my hub. Very nicely done with lots of nice videos and examples of how we can get a good cardio workout.

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Hubby & Anginwu, Thank you so much for your comments and thanks for the congratulations Anginwu.

  • Trish_M profile image

    Tricia Mason 7 years ago from The English Midlands

    Yes, dancing has got to be one of the most enjoyable forms of exercise!

    I must get into it.

    I am thinking of joining a Zumba class :)

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Trish, Thanks for your comment. Zumba is my favorite.

  • breakfastpop profile image

    breakfastpop 7 years ago

    Great hub. All I can say is that I try, I try...

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    BPOP, Thanks for your comment. Just dance, dance, dance.

  • Money Glitch profile image

    Money Glitch 7 years ago from Texas

    Wow great hub Pamela! Isn't it funny how some music you hear just makes you want to get up and dance. Which is really good for those days that you don't want to exercise. Great Job!

  • dohn121 profile image

    dohn121 7 years ago from Hudson Valley, New York

    Thanks for the formula to figure out my optimal heart rate, Pamela. Now I know that I need to make improvements! I learned a lot by reading this, so thank you for sharing it.

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Money Glitch and dohn, Thank you so much for your comments. I'm glad you know about the heart rate dohn as it is important to know if you want to make sure you are doing a cardio workout.

  • TnFlash profile image

    TnFlash 7 years ago from Tampa, Florida

    Great Hub! I really need to start doing some cardio. I'm spending to much time in front of my computer sitting on my duff.

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Jack, Thank you for your comment.

  • tony0724 profile image

    tony0724 7 years ago from san diego calif

    Pam this actually looks fun. But my dancing skills are questionable !

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Tony, I'm not sure about some of the dances but the Zumba for instance, has particular steps and you learn to follow them if you do it for a while. A lot of people aren't that great at dancing but they sure get a good workout with laughter. thanks for your comment.

  • profile image

    Duchess OBlunt 7 years ago

    Pamela. I have to tell you-I'm not big on excersizing. Hate it. But I do enjoy swimming and dancing, so I get some in every once in awhile. Not enough mind you. Maybe I'll buy a good cd with dancing music and get the boys to dance with me every morning at 5:00 am. Think they'd go for it? HA

    Well written hub.

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Duchess, Thank you for your comment. Maybe the dancing and music would get everyone off to a cheerful start for the day but maybe not. I don't know the ages of the boys and 5 is early!

  • profile image

    Duchess OBlunt 7 years ago

    one boy 23

    one boy 25

    and the youngest of them all 51

    Seems the older we get, the earlier we rise. It's like we don't want to waste a moment of time

  • susanlang profile image

    susanlang 7 years ago

    I have to agree with that Duchess!

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Duchess, Yes I know what you mean about the early to rise even when I don't really want to but good luck on the 5 AM dancing.

    Susan, Thank you for your comment.

  • Support Med. profile image

    Support Med. 7 years ago from Michigan

    Very fun and informative! Guess I better get off of the internet and dust-off those exercise tapes and get to jazzercising!!

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    Support Med, It is much easier to buy the tapes that use them. Thanks for your comment.

  • 4FoodSafety profile image

    Kelly Kline Burnett 7 years ago from Fontana, WI

    I have been very sedentary and my resting heart rate is very high. I miss my cardio - your Hub is an inspiration to get back with the program. Thank you!

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    4FoodSafety, I am glad you are inspired to get back into exercise. Thanks for your comment.

  • profile image

    AeroCardio 7 years ago

    I do cardio exercising at home myself to lose some weight, which I'm also blogging about. Your blog is interesting.

  • Pamela99 profile image
    Author

    Pamela Oglesby 7 years ago from United States

    aeroCardio, Thank you or your comments.

  • profile image

    Tracy Anderson Diet 6 years ago

    Not only is this a great way to lose weight, it is also extremely fun! Too many workout routines feel like pulling teeth, but this one rocks!

  • Pamela99 profile image
    Author

    Pamela Oglesby 6 years ago from United States

    Tracy, Yes, I like this one. Thanks for your comment.

  • profile image

    Hiit 6 years ago

    Great hub! I have no words...

  • Pamela99 profile image
    Author

    Pamela Oglesby 6 years ago from United States

    Hiit, Well, Dance - Dance- Dance Thanks for your comment.

  • profile image

    alfira348 5 years ago

    Hi Pamela, interesting article, I agree that we need discipline to achieve goals remain healthy body

  • Pamela99 profile image
    Author

    Pamela Oglesby 5 years ago from United States

    alfira, Thank you for your comments.

  • joanveronica profile image

    Joan Veronica Robertson 5 years ago from Concepcion, Chile

    Wonderful Hub! Maybe it will motivate me to get back to my routine slooowly after suffering from a pair of broken ribs for about 8 months! I had a spontaneous fracture, while I was teaching a student at my work, of all things! The doctor said OK, but softly, softly, which is just about right as I do Qigong, no sharp movements. Thank for sharing!

  • Pamela99 profile image
    Author

    Pamela Oglesby 5 years ago from United States

    joanveronica, I hope you will be able to be more active after this long, painful healing process. Thank you for your comments.

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