Cardiovascular exercise is a crucial component of a healthy lifestyle, and hip-hop cardio can be a great way to burn fat and improve your fitness. This type of workout uses hip-hop beats or compositions to accompany an aerobic dance-routine workout. If you like dancing and wish to burn fat and tone up at the same time, hip-hop cardio could be for you.
Background
Hip-hop music emerged from a tangle of musical roots in the 1970s in the Bronx, one of New York City's five boroughs, rap historian Davey D writes on his website. Hip-hop has since become more than just music, and has been classified as a movement in itself. The music has given rise to its own form of dance, which can be a great form of exercise in addition to its aesthetic value.
Advantages
Hip-hop cardio workouts can help to improve your lung capacity, strengthen your heart and burn fat. Depending on your weight, you can expect to burn as many as 500 calories in one hour of hip-hop cardio. Any form of aerobic exercise is good for the body, but dance can be excellent for your emotional health, too, according to Arts Council England.
Dance Moves
Hip-hop cardio dance moves work core muscles such as the back and abdominals. Moves include popping and locking, a robotic-like style in which dancers move in a rigid yet fluid way, stopping and starting to the beat. Jumps, kicks, handstands and even back flips also feature in hip-hop dance. In hip-hop cardio classes, however, you're likely to find that the dance moves are simplified and broken down to meet individual needs and abilities.
Frequency
The Centers for Disease Control and Prevention recommend that adults get at least 150 minutes per week of moderate-intensity cardiovascular exercise or 75 minutes of vigorous cardio, in stints at least 10 minutes long each; doubling the amount of time will get you even more health benefits. Depending on how intensely you perform your hip-hop cardio, you could dance for 30 minutes on five days of the week, or opt for longer, more vigorous sessions on three or four days per week. Consult your doctor before beginning any new exercise regimen, particularly if you have been sedentary or have health concerns.
