Dance Your Heart into Optimal Condition with Cardio Exercise
66Dance Classs
American Heart on Importance of Exercise
The American Heart Association considers inactivity a risk factor for heart disease and list the benefits of cardio exercise to be:
- Lowering your blood pressure
- Reduce morbidity and mortality from heart problems
- Helps to raise the good cholesterol and lower the bad
- Helps to control diabetes and obesity
- Helps joint and muscle endurance
- Helps to decrease your stress level and to alleviate depression
- High intensity exercise can actually improve the function of your left ventricular ejection fraction which means the heart muscle will pump more effectively
Omron HR-100C Heart Rate Monitor
 | Product Features:
Heart rate monitor is easy to program
Comfortable to wear with ventilated watch band
Helps maintain a proper heart rate with a high/low heart rate alarm
Chest transmitter belt sends data to the receiver at a distance of up to 98 feet (30 meters)
Built with a backlight function, time of day display, and daily reminder alarm
Amazon Price: $29.99 List Price: $59.99 |
Get Heart Rate in Optimal Range
There are numerous types of cardio exercises from which to choose. You want to get your heart rate in the optimal range and keep it there for 30 minutes at least 3 times weekly. The typical formula for the average person is 220 minus your age times 60% and times 90%. For example, if you are 30 years old using the above formula 220-30+190 times 60% =114 and times 90% = 171. So your target heart rate is 114-171. You use a second hand watch and count your pulse at your carotid artery just either side of your throat for 30 seconds and times it by 2, or you can count for the whole minute.
Jazzercise DVD's
 | Amazon Price: $14.99 List Price: $16.99 |
 | Amazon Price: $10.75 |
Dance Your Way to Cardio Health
Running is one of the best cardio exercises and you can do it just about anywhere with the only expense being a pair of quality running shoes. You burn serious calories when running also. A 145 bound person running 5.2 MPH for 30 minutes burns 300 calories. However, many of us are not runners. Taking a brisk walk or swim will get your heart rate into that optimal range for in 30 minutes and will give you the same benefits listed above. If you are doing slow, steady exercise it ideally it should last 45mins -1 hour. High intensity cardio will do the same job in 20-30 minutes.
Most people know the basic equipment available for your home and what can be found at your fitness center. I won’t go into that huge list. What has become much more popular over the last decade is various dance routines. These can be done at home alone or with a group which is a bit more fun. I have seen Jazzercise and other types of groups meet at gyms, schools and in same storefronts. The following videos should give you an idea of the various types of dance exercise that will definitely get your heart pumping.
Tracy Anderson Reveals Her Best Moves
Zumba with Angie from Charlotte, NC
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Jazzercise – High Energy
Petra Kolber’s Cardio for Beginners
Cardio Exercise DVD's
 | Amazon Price: $2.49 List Price: $14.98 |
 | Amazon Price: $1.99 |
Summary
It takes a consistent commitment on your part to decide to exercise for health at regular intervals. Cardio exercise will extend your life and help keep you free from disease. Try dancing your was to good heart health and you will be surprised at how much fun it is and how much better you will feel. If this is not a route you want to try, then pick something where you will be successful. Keep a written record which will reflect your physical improvement, weight loss, commitment and it will boost your ego.
The copyright to this article is owned by Pamela Oglesby. Permission to republish this article in print or online must be granted by the author in writing.
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It is great fun to dance to music. My preference is dance to the gospels while praising the Lord. It is called "praise dancing" and is a feature in many churches. I do it at home and when I am done, I feel not only better from the exercise, but from spiritually uplifted from praising my Lord.
Great Hub. Thanks Pam
Forever His,
Great hub Pamela. This sounds like my kind of exercise. I would be able to stick with this kind of exercise because it's fun.
Really fantastic hub Pamela, I loved it. See exercise can be fun...this is a thumbs up all the way, and thanks
Sandy, It is so much fun and to me it doesn't feel like I'm working so hard like walking on the treadmill.
Rev Lady, The Bible tells us to dance for the Lord and what freedom that brings!
Nancy, I think you probably would like the dancing and find it easier than other types of exercise.
Darlene, Thank you for the compliment.
Ladies, I appreciate all of your comments very much.
I am bookmarking this Hub immediately. There is no better way to exercise. And I love love these videos you have here. Dancing what better way is there to start your day off with. Big thumbs up!
Pamela
I work out 3 times a week; ride the stationary bike for 30 mins. (7 miles=230 calories burned) then work with machines and weights for 45 mins. Then repeat the bike for 30 final mins. My heart rate gets up to around 117; think I'm pushing it too hard?
Also, when can I look for you on Dancing with the Stars?
Wavegirl, thanks for your comment. I'm glad you liked my hub and hope it helps you.
Patriot, It sounds like you have everything under control with an very good established plan. I wish I was able to dance like they do on dancing with the stars, but I don't see it happening anytime soon. Perhaps you could fill in for me?
You did a really awesome job writing this hub Pam. Very informative and interesting. The videos are huge will be great for repeat visitors. Rated Up!
Great Job,
Sage
Pamela,
Very informative hub. I have never been a fan of dancing for exercise or dancing for anything but I do like cardio exercise. I do 50 sit ups and 50 push ups three times a day each time followed by power walking at least 3 miles. In winter I use the stairs just up and down for 15 minutes each time.
Thank you for wonderful suggestions. I would prefer that than all the other suggested excersises.
Sage, Tom and Hello, Thanks so much for your comments. I'm glad you found some exercise you might enjoy Hello. Tom, It sounds like you have a good plan that works for you. Sage, Thanks for the compliment.
Wow you are really taking off with these health hubs and you are doing a great job I enjoy learning something with every one you write. Keep up the good work. Blessings
Thats a great idea and can be a lot of fun at the same time and also meet and make friends.
Ladyjane, Thank you so much for your comment. I am enjoying writing the health hubs and will always do some writing about health, but I will become more diverse with my topics in April when the contest ends.
Eileen, Thank you for your comment. Everyone is always friendly in my experience when they are exercising to music at the gym, which is why it is so much fun.
Im reaching for the stars! Im bending to ground! Shake dat booty.. wahoooie! Im feeling all motivated now Pamela! Thanks x
Shaz, I love your enthusiasm! You go girt. Shake dat booty!
Thanks for stopping by.
My mom has been taking Zumba classes and loves it!! I need to fit a cardio routine in my life, great info!!;)
Maybe you could join your mom. Zumba is for all ages and it is fun. Thanks for your comment.
I wish...it would be fun, but we live 3 hours apart! I will probably break down and buy a dvd!!
A DVD works too unless you have a fitness center close. I find it easier to hang in there when we can laugh with each other but something is better than nothing!
Great hub Pamela. I have started some exercise myself and I am taking it slowely so that I do not break something. Ha
I watched the videos. I have been doing some of the hip hop or dance....trying to firm up my body a little....thanks for sharing.
Ictodd, It's good you've started as I think that's the hardest part. Maybe we'll all live longer now that we're reading all about health with the Hubmob this month. Thanks for your comment.
GREAT! You have reminded me to keep on moving! ha
My fave cardio exercise is "spinning." Have not done in a while......will catch a class this week. Best, GPAGE
this is very nice infiormation! dancing and walking is great
GPAGE and Alexandria, Thank you so much for your comments.
Frankly, I never really thought of dancing as an aerobic acitivity in the past. However, I do now and am looking forward to adding it to my list of aerobic exercises I enjoy doing. I enjoyed reading your hub!
Pam, again congrats, in case you didn't read the feedback on my hub. Very nicely done with lots of nice videos and examples of how we can get a good cardio workout.
Hubby & Anginwu, Thank you so much for your comments and thanks for the congratulations Anginwu.
Yes, dancing has got to be one of the most enjoyable forms of exercise!
I must get into it.
I am thinking of joining a Zumba class :)
Trish, Thanks for your comment. Zumba is my favorite.
Great hub. All I can say is that I try, I try...
BPOP, Thanks for your comment. Just dance, dance, dance.
Wow great hub Pamela! Isn't it funny how some music you hear just makes you want to get up and dance. Which is really good for those days that you don't want to exercise. Great Job!
Thanks for the formula to figure out my optimal heart rate, Pamela. Now I know that I need to make improvements! I learned a lot by reading this, so thank you for sharing it.
Money Glitch and dohn, Thank you so much for your comments. I'm glad you know about the heart rate dohn as it is important to know if you want to make sure you are doing a cardio workout.
Great Hub! I really need to start doing some cardio. I'm spending to much time in front of my computer sitting on my duff.
Jack, Thank you for your comment.
Pam this actually looks fun. But my dancing skills are questionable !
Tony, I'm not sure about some of the dances but the Zumba for instance, has particular steps and you learn to follow them if you do it for a while. A lot of people aren't that great at dancing but they sure get a good workout with laughter. thanks for your comment.
Pamela. I have to tell you-I'm not big on excersizing. Hate it. But I do enjoy swimming and dancing, so I get some in every once in awhile. Not enough mind you. Maybe I'll buy a good cd with dancing music and get the boys to dance with me every morning at 5:00 am. Think they'd go for it? HA
Well written hub.
Duchess, Thank you for your comment. Maybe the dancing and music would get everyone off to a cheerful start for the day but maybe not. I don't know the ages of the boys and 5 is early!
one boy 23
one boy 25
and the youngest of them all 51
Seems the older we get, the earlier we rise. It's like we don't want to waste a moment of time
I have to agree with that Duchess!
Duchess, Yes I know what you mean about the early to rise even when I don't really want to but good luck on the 5 AM dancing.
Susan, Thank you for your comment.
Very fun and informative! Guess I better get off of the internet and dust-off those exercise tapes and get to jazzercising!!
Support Med, It is much easier to buy the tapes that use them. Thanks for your comment.
I have been very sedentary and my resting heart rate is very high. I miss my cardio - your Hub is an inspiration to get back with the program. Thank you!
4FoodSafety, I am glad you are inspired to get back into exercise. Thanks for your comment.
I do cardio exercising at home myself to lose some weight, which I'm also blogging about. Your blog is interesting.
aeroCardio, Thank you or your comments.
Not only is this a great way to lose weight, it is also extremely fun! Too many workout routines feel like pulling teeth, but this one rocks!
Tracy, Yes, I like this one. Thanks for your comment.
Great hub! I have no words...
Hiit, Well, Dance - Dance- Dance Thanks for your comment.
Hi Pamela, interesting article, I agree that we need discipline to achieve goals remain healthy body
alfira, Thank you for your comments.
Wonderful Hub! Maybe it will motivate me to get back to my routine slooowly after suffering from a pair of broken ribs for about 8 months! I had a spontaneous fracture, while I was teaching a student at my work, of all things! The doctor said OK, but softly, softly, which is just about right as I do Qigong, no sharp movements. Thank for sharing!
joanveronica, I hope you will be able to be more active after this long, painful healing process. Thank you for your comments.
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Sandyspider Level 1 Commenter 2 years ago
This is the fun way to workout.