For those of you searching for a way to add variety to, or even replace, your aerobic workout, there are some very exciting alternatives available to those of all age, gender, level of fitness, and ethnic background. The explosion of interest in Latin and Middle Eastern culture in the past few years has resulted in the mainstreaming of salsa and belly dance classes. “Why dancing?” one might ask. Sports psychologists say that the smartest way to exercise is to do it while also doing something enjoyable. If you find that the hot rhythms and booming bass from your MP3 player provide the motivation needed to conquer that elliptical machine or complete your 100 th abdominal crunch, the aerobic workout from these dances may be just what the doctor ordered.
Salsa is a fusion of Latin and Afro-Caribbean dances performed to music that is also called salsa. The dance focuses on moving the hips from side to side and turning. Trunk rotation is something often neglected in workout regimens, and salsa is a good way to activate rotator muscles as well as tone the abdominals and leg muscles. This activity can be extremely social, as the majority of students participate in partner dancing. It also can be a solitary activity by taking class or watching a video to learn open work, a.k.a. “shines”, which is salsa performed without a partner. The other perk about salsa is that there is often ample opportunity to practice in nightclubs and salsa specific events. Even going at a leisurely pace, the calories burned during those several hours compared to a night in front of the TV can be quite significant.
When the uninitiated think about belly dance, visions of sheer veils, belts hung with coins, and sensual movements come to mind. This certainly can be the case, but there are some instructors that market belly dance purely as an aerobic workout with less of a cultural connection. The movements are low-impact, rolling in character, and combine aerobic exercise with stretching and strengthening. It engages more back muscles than traditional workouts, and anecdotally has been touted as a treatment for back pain. Although some of the moves were derived from female fertility rituals, men participate using sharper, less rolling moves. The variety of musical accompaniment includes anything from finger cymbals, live percussionists, Middle Eastern music and singing, to techno music. As with salsa dance, one of belly dance's appeals is that it helps to be fuller-figured. The classes are filled with people of all shapes and sizes, and the movements can be practiced anywhere without special equipment or partners.
Participating in dancing can result in all of the beneficial changes that an activity such as jogging provides. The key is doing it at a high enough intensity. In general, exercising at a level that you subjectively consider “somewhat hard” for a period of 30 to 45 minutes continuously, three times a week can result in improved cardiorespiratory endurance and increased lean body mass. For a healthy person, this feeling of “somewhat hard” exertion involves a faster rate of breathing and a mild to moderate amount of muscle fatigue. You should still be able to carry on a conversation exercising at this level.
There are many ways to get involved in salsa dancing and belly dancing. In order to find a class or instructor, one way is inquire at your local county college or high school continuing education program. They will often offer reasonably priced workshops covering different types of dance in addition to what is mentioned above. A web search is even more helpful. Sites such as the following provide information on instructors broken down by state and will also advertise instructional videos: www.salsaweb.com , www.mecda.org , www.bellydanceny.com .
Sarah L. Schuler, M.D.
Physical Medicine & Rehabilitation Resident
JFK-Johnson Rehabilitation Institute
Edison , NJ
References:
“Belly-Dance Boom”, By: Coeli Carr, Time Bonus Section, Monday, April 04, 2005
“Shakin' All Over”, By Michele Orecklin, Time, Monday, Oct. 28, 2002
Williams LD, Morton AR. Changes in selected cardiorespiratory responses to exercise and in body composition following a 12-week aerobic dance programme. J Sports Sci. 1986 Winter;4(3):189-99.
Milburn S, Butts NK. A comparison of the training responses to aerobic dance and jogging in college females. Med Sci Sports Exerc. 1983:15(6):510-3
“Salsa fever”, Alix Miller. www.handbag.com , 2005
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