Most of us know Madonna, the famous American singer. She released her first songs in the eighties of the last century and started her career from that time until now, But what is the secret of the fitness and youth of the American singer Madonna and how to keep her fit at the age of 64 ؟

Craig smith, Madonna’s sports coach and director of Hard Candy Fitness Clubs talked about the secret of Madonna’s fitness and beauty, cardio dance! Here’s what it takes to look like this at almost 60:

Smith says: “Madonna does five to six workouts a week that vary on a daily basis and focus on a variety of styles and exercises.” Include her workouts dance, resistance exercises, yoga, barre exercises, pilates, Etc.” But Smith personally supervises Madonna’s cardio-type workouts, which include hour-long sessions of high-intensity dancing.

Let’s learn more about this type of exercise.

What are cardio dance exercises?

Cardio Dance is a combination of dances and cardio with music creating a fun workout to keep your body in steady motion. It’s the kind of workout that feels more like a party than anything else, but nonetheless: This is an experience that burns a lot of body fat.

Why is cardio dancing so popular?

Madonna’s trainer says, “Dance is a great way to work out because it’s a balanced way that includes all the basics of fitness: Cardio, strength, endurance, balance, flexibility and constant movement.”

How many exercises does the average person need to see results?

Cardio dance classes can be done once to twice a week for moderate results, And three to four times a week for best results.” according to Smith.

The US Department of Health and Human Services recommends that adults do at least 150 minutes of moderate-intensity dancing or 75 minutes of vigorous-intensity exercise each week for maximum benefits, Including losing more weight.

What should you eat before and after a dance workout to have enough energy?

“There are a lot of great options to eat before cardio dance andBe a source of complex organic carbohydrates and a source of protein Like a bowl of dry Kamut cereal (a type of wheat) with almond milk, almonds and light organic agave nectar, all of which help you maintain energy. While doing high-intensity aerobic exercise such as dance cardio. As for a post-workout snack or beverage, slices of watermelon or juice are a great way to rehydrate and replenish important electrolytes lost during exercise.”

As for the benefits of dancing:

Besides burning a large number of calories, dancing can also increase your muscle strength as it helps you build lean muscle mass by burning body fat and strengthening muscles.

And also the following:

  • Increase your stamina
  • Increase your body flexibility
  • Improve body balance
  • Improve blood flow from the circulatory system
  • Stronger immune system
  • Better sleep
  • Reduce stress
  • Reducing the risk of developing certain chronic diseases such as diabetes and heart disease.

Dancing also positively affects psychological and mental health, and aerobic exercise may help improve your mood and reduce the risk of depression.

Dancing has additional benefits because it is often a social activity that involves a number of people who may become your friends. Dancing with a partner or in a group creates a sense of community and helps you feel more encouraged.

And also when you’re enjoying doing something, It will likely motivate you to keep doing it.

Cardio is dancing
Cardio is dancing

Since we’re talking about dancing,

What is the difference between Cardio Dance and Zumba?

  • Cardio can include traditional dance moves however, Some non-traditional movements can be added, such as belly dance, scarf dance, or hip-hop dance. The movements are performed in sync with the presence of the music, Which genres can include Latin music, techno, or Bollywood songs, among others.
  • Zumba consists of many Latin dance moves in class and there is a popular saying that goes, “Forget the workout, And be part of the party.” The Zumba class is all about fun and high energy by dancing to the music.
  • Both types need a certified and encouraged instructor to lead the class.
  • Cardio classes and Zumba classes have slightly different atmospheres as well as different movesets. Cardio dances usually focus on purely athletic movements, Expect a lot of jumping to burn calories. While Zumba takes more inspiration from Latin dance styles, If you want a workout that’s closer to the actual dance, Choose Zumba.
  • There is no denying that Zumba classes require more body coordination than cardio dancing as the cardio moves can be performed more easily.

Zumba can also be learned. But it will take a little longer. If you want to learn something simpler, choose dance cardio.

Keep in mind that coordination and performing sequences correctly is something that can be developed with constant practice.

Also, our trainer, Sarah Pop Fit, puts in your hands a large number of interesting dance cardio exercises to burn a large number of calories, and here are some of them: