{"id":2702,"date":"2025-02-19T01:47:17","date_gmt":"2025-02-18T14:47:17","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/is-dancing-considered-cardio-bodi.html"},"modified":"2025-02-19T01:47:17","modified_gmt":"2025-02-18T14:47:17","slug":"is-dancing-considered-cardio-bodi","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/is-dancing-considered-cardio-bodi.html","title":{"rendered":"Is Dancing Considered Cardio? | BODi"},"content":{"rendered":"

We get it:\u00a0Some days you\u2019re just not in the mood to hit a certain number of reps or burpees. So, why not turn up the music and just dance?<\/p>\n

But is dancing cardio?<\/p>\n

In a word: yes!<\/p>\n

Dance workouts are a great way to activate your whole body and even boost your mood.<\/p>\n

Some of us only dance when we\u2019re in crowd situations like at bars and weddings \u2014 and given that it\u2019s an activity we associate more with partying than going to the gym.<\/p>\n

\u201cDance can definitely be a cardio workout, especially when you\u2019re moving nonstop and repeating previously learned steps throughout the entire workout,\u201d says dance instructor\u00a0Rizwan Dhanidina.<\/p>\n

Prime example: LET\u2019S GET UP!, a fitness program with workouts that consist of easy-to-follow cardio dance sequences, bodyweight resistance training, and other moves set to music.<\/p>\n<\/p>\n

What Counts as Cardio?<\/h2>\n

Firstly, we should clear up\u00a0what cardio actually is. Cardio workouts are activities that get your heart pumping, and they\u2019re also known as cardiovascular or aerobic exercise.<\/p>\n

What\u2019s the difference between cardio (aerobic) and anaerobic\u00a0exercise?<\/p>\n

Anaerobic exercise usually enhances muscle strength, power, and size, as well as speed. Aerobic exercise builds endurance.<\/p>\n

Ideally, you need a mix of both in your routine \u2014 and\u00a0studies\u00a0have found they both benefit your cardiovascular system.<\/p>\n

On a really basic level, if you\u2019re breathing hard continuously but can still carry a conversation, you\u2019re getting an aerobic workout.<\/p>\n

In contrast, if you\u2019re working so hard you can\u2019t manage to talk, that\u2019s anaerobic activity.<\/p>\n

When we drop the word \u201ccardio\u201d in fitness these days, we\u2019re usually talking about fast-paced workouts that get your blood going.<\/p>\n

Ultimately, dance is cardio, but there\u2019s more.<\/p>\n

\u201cDance can be both aerobic and anaerobic exercise; however, it depends on the type of dance and how intense you are moving,\u201d says\u00a0Annamaria Louloudis, M.S., R.D.N., and certified Zumba instructor.<\/p>\n

LET\u2019S GET UP! is a mix of cardio dance sequences and bodyweight resistance training.<\/p>\n

So it\u2019s mostly aerobic, but a little anaerobic, too.<\/p>\n

Is 30 Minutes of Dancing Good Cardio?<\/h2>\n

The Centers for Disease Control and Prevention (CDC) recommends getting\u00a0150 minutes per week of moderate intensity aerobic activity, or 30 minutes a day for five days, as well as muscle strengthening.<\/p>\n

The easy-to-remember guideline is: \u201cCardio gets you breathing harder and your heart beating faster.\u201d<\/p>\n

Dancing is a great way to get your heart and breathing rate up \u2014 and the higher the intensity, the tougher the workout.<\/p>\n

\u201cA dance workout like any other workout that gets your heart-rate pumping, and has you sweating bullets by the end of it, is a good determinant of an effective cardio workout,\u201d says Louloudis.<\/p>\n

LET\u2019S GET UP! keeps you moving for 30 to 35 minutes, so you get a solid workout. This type of cardio dance workout can\u00a0burn up to 250 calories per half-hour.<\/p>\n

But dance may have a mental edge over some cardio activities like the elliptical and running.<\/p>\n

\u201cWith dance, you aren\u2019t just moving in one direction for a long period of time like with running,\u201d says Louloudis.<\/p>\n

So if you get bored easily on a treadmill, this type of workout could be for you.<\/p>\n

\"Young<\/p>\n

How to Warm Up for Cardio Dance Workout<\/h2>\n

It\u2019s important to prep your body for any workout, including dancing.<\/p>\n

\u201cA warmup helps to slowly rev up your cardiovascular system and increases blood flow to your muscles,\u201d says Louloudis. \u201cIt\u2019s a good idea to warm up before and cool down after a dance workout for about five minutes each.\u201d<\/p>\n

To get your blood going, try some jumping jacks, light jogging, or lunges, and engage in some light stretching when you feel those muscles waking up, recommends Louloudis.<\/p>\n

Warming up before a workout may also help to decrease your risk of injury and reduce muscle soreness post-workout.<\/p>\n

How to Cool Down after a Cardio Dance Workout<\/h2>\n

\u201cCooling down after a workout is equally as important,\u201d says Louloudis. \u201cIt allows for a gradual recovery of your blood pressure, blood flow, and heart rate.\u201d<\/p>\n

And your future self will thank you for adding some flexibility to the mix, too.<\/p>\n

\u201cA few minutes of stretching, especially the calves, quads, and hamstrings, is helpful,\u201d says Dhanidina.<\/p>\n

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