Dancing is many things to people: an art form, a fun hobby, a representation of culture, and a great workout. It requires the use of all limbs and muscles, and can burn upwards of 300 calories per hour. It also improves coordination and balance, and boosts mood and self-confidence. But does it count as a true sport?
Sports are organized, competitive activities involving teams and opponents. They require rules, equipment, and referees to ensure fair play. Dance doesn’t fit this definition, but it is still a great form of exercise. In fact, it is often recommended for older adults and those with chronic diseases like heart disease and diabetes.
Unlike some other forms of exercise, dancing delivers both aerobic and anaerobic benefits. Its jumping and twirling movements engage your aerobic energy system, while holding positions such as squatting and balancing turn on the anaerobic. The more up-tempo the dance style, the more calorie-burning it will be.
The evidence on dance’s effects on strength and endurance is fairly robust. Nine studies were included in a meta-analysis of randomised controlled trials (RCTs). The results showed that participants who did dance classes or training had similar improvements in strength to those who didn’t do any training. However, large I2 values indicate statistically significant heterogeneity across the studies.
Dance also improved endurance compared to control groups. Five of the seven studies that measured this had statistically superior results, and the other two had similar improvement to non-dance training. However, the effect size was moderate.
Although it may seem counterintuitive, doing a different type of exercise each day can help you get more out of your training sessions. This is because doing a different activity each day gives you the chance to focus on your technique and drills, and helps you to work on specific body parts or skills that need more attention.
This way, your training sessions will be more focused and intense and will deliver better results in the long run. It also supports recovery between and after your workouts, which can help prevent overtraining and injury. However, there are several drawbacks to two-a-day training, including time constraints and dietary considerations.
Having a trainer or coach oversee your two-a-day training program can help you manage these challenges. They can also help you determine whether two complete workouts are appropriate for your goal and provide tips on how to optimise your training. For example, it is important to eat well and drink plenty of water before and after your training sessions. It’s also essential to plan your workout schedule so that you perform more demanding exercises earlier in the day and less demanding workouts later on. This will allow you to recover more quickly before your next training session and improve the quality of your workouts. Finally, it is a good idea to incorporate a stretching or light workout after your second training session to help with recovery.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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