Build Stamina With Hip Hop Fitness Moves

Dance is an excellent way to exercise. Hip hop dance requires coordination, memorization, flexibility and stamina because it uses a lot of up and down movements. Stamina is another word for endurance, or the ability to keep up physical activity for a long period of time. Hip Hop has moved from the dance or club atmosphere into the fitness world. Many gyms give hip hop classes and you can find cardio hip hop routines on the Internet or through workout DVDs. If you have a goal to improve your endurance, then hip hop moves are a great way to do it. Make sure to workout for at least 30 minutes and increase the intensity of your workouts as you become more fit. This article will tell you how to build stamina with hip hop fitness moves.

Steps

Hip Hop Workout Preparation

  1. Make sure you are capable of physical activity for at least 20 minutes when you start. You can prepare by walking, jogging and swimming. You should also prepare flexibility with yoga or simple stretches.
    • Hip hop improves your cardiovascular, or aerobic, stamina because it moves quickly, requiring oxygen and increasing your heart rate. Taking these precautions will help to reduce your risk of injury and ensure that you are able to build stamina safely.
    • Hip hop also improves your anaerobic fitness because it requires more than just oxygen. It strengthens your gluteal, abdominal, thigh, hip and other muscles with increased activity. If you feel as though your muscles are burning, they are using chemical stores required to keep up with the strenuous activity.
  2. Choose hip hop classes that are at least 30 minutes long. These are given regularly through adult education classes or at gyms. Choose an introductory class, if you have no prior experience with hip hop.
  3. Rent a hip hop fitness video, if you would rather have a more private setting. You may feel more comfortable trying your hardest if you can do the moves at home and learn them at your own pace. You can choose to buy, rent, or stream hip hop fitness videos on Netflix or Amazon.
  4. Go onto YouTube and stream a hip hop dance routine. This is a great way to learn a whole routine. You can stop it and start it as you learn, and then repeat the routine over and over for endurance training.

Hip Hop Fitness Dancing

  1. Learn the moves in slow motion. Many hip hop moves require coordinated feet, leg, arm and head movements. Repeat each move 50 to 100 times, until you feel you have the coordination to speed up.
    • If you need more time than the instructor is giving you, pause your DVD or computer, or ask the instructor to take a little extra time to work with you. If you are uncomfortable, you can stand in the back until you have picked up the coordination and stamina you need to work through a routine.
  2. Speed up your moves. Do the same move quickly 20 to 50 times before moving onto the next move.
  3. Learn an entire routine and repeat it. The more times you repeat the dance, the better your moves will be and the more endurance you will gain. Try to dance for at least 30 minutes at 1 time, and then work your way to 45 minutes to an hour.
  4. Dance for 30 minutes to 1 hour 3 times per week. Hip hop fitness training should be mixed in with other workouts or with resting days. However, it is essential to train 2 to 3 times per week to increase your stamina in a noticeable way.
    • It is important to remember that even if you cannot devote 2 to 3 times per week to hip hop fitness, any cardiovascular exercise is helpful to your body. It increases your lung capacity and lowers your risk of heart disease and diabetes.
  5. Join an intermediate dance class or buy an intermediate DVD once you have mastered the beginning level. Once you feel confident that you have enough stamina and coordination to dance for at least 30 minutes in succession, you will be qualified and enjoy an intermediate class.
  6. Join an advanced class if you can dance for an hour. This means you have developed considerable stamina. You have improved your fitness, and you are likely to be able to do other cardiovascular exercise for longer periods of time as well.



Tips

  • Look for fitness DVDs that list hip hop cardio, hip hop fitness or cardio training in the description. Some of these DVDs can be rented from your local library.
  • You can also buy video games for game consoles that teach you hip hop dance routines. These include Just Dance for the Nintendo Wii and Dance Central for the Xbox Connect. Learn the routines and do them for 30 minutes to an hour to increase your endurance.
  • Zumba is another type of dance that uses similar moves to hip hop. It is based on a Latin music cardio routine. You can find Zumba dance classes, rent or buy videos or buy Zumba video games.

Warnings

  • Do not choose hip hop dance as your fitness choice if you have a heart condition, a back condition or chronic problems with muscles or joints. If you have any questions about whether it is right for you, consult your doctor before trying it.

Things You'll Need

  • DVD Player or Netflix subscription
  • Gym membership
  • Class schedule
  • Money for DVD, classes or video games

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Sources and Citations

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