Dance is both cardio and strength training. It elevates your heart rate, providing a significant cardiovascular workout, as noted in multiple sources like Les Mills' Fit Planet article: "A good dance session lifts your heart rate and delivers a seriously good cardio workout." Simultaneously, dance strengthens muscles, improves muscle tone, and enhances coordination and agility. This is supported by the observation that dance engages core muscles (abs, hips, glutes) which power the body's movements. (https://www.womenshealthmag.com/fitness/a19947209/dance-workout-results/) The intensity and style of dance influence the balance between cardio and strength benefits. For example, a high-energy hip-hop class will offer more cardio, while a ballet class might emphasize strength and flexibility. Many dancers supplement their training with additional strength training to further build muscle and enhance performance, as seen in discussions on Reddit's r/Dance subreddit. (https://www.reddit.com/r/Dance/comments/ogswaw/dancers_do_you_train_strength_training_too/) Therefore, categorizing dance solely as cardio or strength is an oversimplification; it's a dynamic blend of both.
Several sources highlight the dual nature of dance as a workout:
- Cardiovascular Benefits: Increased heart rate, improved cardiovascular health.
- Strength Training Benefits: Muscle strengthening, improved muscle tone, enhanced core strength.
- Additional Benefits: Improved coordination, agility, flexibility, stress relief.
Examples of dance styles and their impact:
- High-Impact Dance (Hip Hop, Zumba): Primarily cardio with significant strength elements.
- Low-Impact Dance (Ballet, Contemporary): More emphasis on strength, flexibility, and control, with moderate cardio benefits.
Ultimately, the type and intensity of the dance determines the relative emphasis on cardio versus strength. Many structured dance fitness classes, such as those mentioned in various fitness blogs and websites (https://fitnessista.com/dance-sculpt-30-minute-cardio-and-strength-workout/), explicitly incorporate both elements into a single workout.
