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dance Fitness

Muscle strength and toning: dance fitness incorporates several body movements to engage different muscle groups, leading to increased muscle strength, endurance, and toning when you practice dance fitness regularly. Engages your mind: there are several ways that dance can improve your brain health and engage your mind. Dance fitness often include minimal equipment like light dumbbell weights, ballet bars, chairs and resistance bands to help sculpt and tone areas of your body. Get in the best shape of your life, all while having fun.

Dance Sport

Dancesport is competitive ballroom dancing. Dancesport events are sanctioned and regulated by dancesport organizations at the national and international level, such as the World DanceSport Federation.

The name was invented to help competitive ballroom dancing gain Olympic recognition. The physical demand of dancesport has been the subject of scientific research. 

 

The term dancesport applies to the International Style as well the as American Style of competitive ballroom. It includes the following categories:

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  • International Standard

  • International Latin

  • American Smooth

  • American Rhythm

These categories apply to both individual couples and formation dance.

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There are a wide variety of dance competitions. Amateur competitions commonly include events that group dancers by age, experience, or both. For example, events might group young dancers by age, such as: juvenile (<12yrs), junior (12-16yrs), and youth (16-19yrs). Events may sometimes cover a wide range of ages, with groupings such as: under 21yrs, adult, senior I (over 35yrs), senior II (over 45yrs), senior III (over 55yrs), and senior IV (over 65yrs).

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Over the years, competitive ballroom dancing has evolved so much in its choreography, requiring a higher level of athleticism. Many individuals that spectate or dance socially often underestimate the physical attributes and demands of dancesport competitive dancing. In order to compete at a world level, elite competitive dancers undergo rigorous training to help and enhance their competition performance. These dancers seem to perform at such a high level of energy expenditure that a deeper understanding of these energy demands may help build specific training programs used to sustain a high quality dance performance consistent over a few rounds of a competition.

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Syllabus levels are also known as "closed" levels and restrict dancers to specific step lists and patterns. The syllabus levels are usually newcomer/pre-bronze, bronze, silver, and gold, with gold being the highest.

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Open levels

These levels allow dancers to choreograph their own steps and patterns, though there are still rules that prohibit some dangerous movements.

Dance Social

Social dancing is a non-competitive style of dance that's intended for socializing and entertainment, rather than performance. It's often practiced in groups or duets at celebrations, ceremonies, rituals, or just for fun.  

Some common social dance styles include:

  • Ballroom

    A general overview class that includes dances like the waltz, tango, foxtrot, cha cha, rumba, and swing

  • Latin

    A more focused style that includes dances like the cha cha, rumba, salsa, bachata, lambada, and merengue

  • Club

    A throwback style that includes dances like the hustle and nightclub two-step

  • Swing

    A large and varied style that includes dances like single-time swing, lindy hop, and west coast swing

  • Country

    A mix of improvised dances, choreographed partner dances, and line dancing  

Here are some tips for dancing socially:

  • Practice basic moves like the side to side rock, slide, and heel pivot step

  • Count the beat to help you understand how to move your body

  • Wear comfortable shoes

  • Warm up before dancing

  • Project confidence

  • Acknowledge that you'll make mistakes

  • Engage your whole body

  • Stand tall and make eye contact

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