All The Benefits of Dance Cardio for Heart Health

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All The Benefits of Dance Cardio for Heart Health

By Megan Roup

Megan holds a BFA in Dance from NYU Tisch School of the Arts and is a certified fitness instructor. She danced professionally with the NBA’s Brooklynettes. Megan has been recognized by top publications like Vogue, Goop, Shape and WWD, and has worked with world-renowned brands such as Chanel and New Balance. Learn more about Megan

When it comes to maintaining a healthy heart, regular cardiovascular exercise is essential. Cardio workouts are designed to get your heart rate up, break a sweat, and boost your endorphins—so you’re not only strengthening your heart muscle, you’ll feel awesome when you’re through.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week. What the activity looks like is up to you! We know here are so many different types of cardiovascular workouts—from running and cycling to jumping rope and HIIT workouts—but if you’re looking for an uplifting, joyful option that will get your blood flowing and your heart pumping, look no further than dance cardio. Dance cardio workouts are a fun and effective way to improve heart and overall cardiovascular health. These classes can help lower blood pressure and cholesterol levels, enhance circulation and blood flow, act as a stress-relieving activity, and ultimately, promote long-term heart health.

How Dance Cardio Benefits Your Cardiovascular System

TSS dance cardio relies on high energy movement to get you moving and sweating! This dynamic workout elevates your heart rate, challenging your cardiovascular system and strengthening your heart muscle. Engaging in dance cardio regularly can improve heart function and endurance, reduce the risk of cardiovascular diseases, and put you in a seriously good mood during and after class. Here’s why we love to bust a move: 

  • Dance cardio elevates your heart rate, increasing the demand for oxygen and improving cardiovascular endurance
  • Reduces resting heart rate, an indicator of improved heart health
  • Promotes better blood vessel function, leading to increased elasticity and reduced risk of arterial stiffness

Lowering Blood Pressure and Cholesterol Levels

One of the most significant health benefits of dance cardio is its potential to lower blood pressure and cholesterol levels. High blood pressure and high cholesterol are major risk factors for heart disease. Dance cardio helps decrease bad cholesterol (LDL) and increase good cholesterol (HDL), which leads to improved heart health and reduces the risk of developing heart-related issues. Below, are the reasons why we’re following our hearts and jumping right into a dance cardio class: 

  • Dancing activates your body's natural metabolism
  • Dance cardio is a one-two punch for good heart health—the combination of aerobic exercise and rhythmic movements improves insulin sensitivity, which can help prevent type 2 diabetes 
  • Getting your dance on engages major muscle groups, leading to better overall body composition and contributing to lower blood pressure and cholesterol levels

Enhancing Circulation and Blood Flow

Dance cardio involves rhythmic movements that stimulate blood circulation throughout the body. Increased blood flow allows the heart to pump more efficiently, providing essential nutrients and oxygen to every organ. Improved circulation helps prevent blood clot formation and reduces the strain on the heart. Read on for more ways these classes support overall heart health:

  • The repetitive and coordinated movements in dance cardio encourage the efficient pumping of blood, improving circulation throughout the body
  • Increased blood flow to the brain during dance cardio can enhance cognitive function
  • Dance cardio's rhythmic nature promotes a healthy lymphatic system, aiding in the removal of waste products and toxins from the body

Stress-Relieving Activity for Heart Health

High stress levels are linked to heart issues—managing stress is absolutely crucial for maintaining a healthy heart. Between the music, the moves, and the endorphin-boosting sweat, dance cardio is an A+ stress-relieving activity. The endorphin release you get during these workouts not only puts you in a better mood, it reduces stress and anxiety levels. Engaging in dance cardio regularly will positively impact your mental health, and contribute to a healthier heart. Here’s why it can work magic:

  • Dancing boosts the production of neurotransmitters like serotonin and dopamine, putting you in a positive mood and banishing stress
  • Engaging in dance cardio regularly can improve sleep quality, which is vital for heart health, cognition, your immune system, your mood—basically, your overall well-being

Incorporating Dance Cardio Into Your Routine

Adding in regular dance cardio classes to your fitness routine is super easy and fun. At TSS, we pride ourselves on an approachable dose of dance cardio, so it’s suitable for anyone no matter your level! Plus, it doesn't require any special equipment, and you can master the steps even if you don’t have any formal dance training (or never want to be first on the dance floor at weddings). Another plus:

  • As cardio workouts go, dance cardio is a relatively low-impact form of exercise—putting less stress on joints compared to high-impact workouts, so it’s a great option for all different ages and fitness levels

Long-term Heart Health: Consistency and Progression in Dance Cardio

To get the full benefits of dance cardio for heart health, consistency is key. Aim to incorporate dance cardio into your weekly routine, ideally at least three to four times a week. As you progress, gradually increase the intensity and duration of your dance cardio sessions. This might look like starting with one quickie full body with dance cardio, leveling up to a dance cardio quickie, then to a 30min dance cardio class, and progressing to multiple a week! (You got this.) Consistency in workouts—not only for dance cardio, but for all types of cardio exercise—helps build sustainable habits and reinforces heart-healthy lifestyle choices. To sum it all up:

  • Progressively challenging dance routines, plus increasing intensity over time, can prevent plateaus and continue to benefit your heart
  • Combining dance cardio with other forms of exercise, such as low impact sculpting, creates a well-rounded fitness routine for comprehensive heart health

Dance cardio offers SO many benefits for heart health—seriously, count them all!—making it a fantastic addition to every workout routine. By regularly taking dance cardio classes, you can lower your blood pressure and cholesterol levels, enhance circulation and blood flow, manage stress, and promote heart health in the long term. Listen to your heart and join one of our dance cardio workouts today—enjoy the process, connect with the music, and let the rhythm guide you to a healthier heart. All the heart eyes for these classes.

Sources: 

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/6-reasons-to-dance-your-way-to-health

https://www.zumba.com/en-US/blog/zumba-a-fun-and-effective-way-to-improve-cardiovascular

https://www.mdanderson.org/publications/focused-on-health/exercise-and-the-lymphatic-system.h20-1592991.html

https://www.health.harvard.edu/heart-health/dance-your-way-to-better-heart-health

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792

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All The Benefits of Dance Cardio for Heart Health

All The Benefits of Dance Cardio for Heart Health

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