New research spotlights the dance moves that really make a difference. Read on to discover why dance benefits every body, and how to add effective dance workouts into your training routine.

When it comes to dance fitness, there are two camps. Those who love to unleash their inner Beyoncé at the drop of a beat… And the rest of us. Sure, us ‘dare-not dancers’ can see merit in the idea of moving to music, but lack of coordination and an unwillingness to let loose means we’re quick to overlook the many and varied perks that come from dancing. So what exactly are we missing out on?

Dance fitness is nothing new. Mainstream aerobic dance workouts first emerged in the 1970s, and ballet-inspired barre training has been around since then too (although back then it had surprisingly sexual undertones). In the 1980s jazzercize took off, and then Zumba became a pop culture phenomenon. Along the way, dance fitness became tarnished with the misconception it was just for middle-aged women looking to shake their hips like Shakira. But these days modern dance fitness spans everything from hip-hop to ballet. It’s diverse, dynamic, and anything but dull. What’s more, it’s highly effective for boosting fitness.

A good dance session gives a seriously good cardio workout, burning a surprising amount of calories. It can improve muscular strength and muscle tone, and importantly enhance your coordination, agility and flexibility. Dancing can also help alleviate stress and ease depression, and unlock a wealth of exercise endorphins. Research also indicates dance can increase the number of cells in the brain’s hippocampus, the region of the brain responsible for long and short-term memory as well as spatial navigation. This is one of the reasons why dance is known as the best exercise for staying young.

To further explore the benefits of dance, ACE recently enlisted the Department of Exercise and Sport Science at the University of Wisconsin–La Crosse to identify the specific benefits of BODYJAM™, one of the globally-renowned dance programs developed by Les Mills.

BODYJAM classes every Thursday in Leamington Spa

The study found that during the workout, participants were exercising at an average of 73 percent of their heart rate max and 52 percent of their VO2 max, which falls into the moderate-intensity range. According to ACSM recommendations, training in this zone will improve cardiorespiratory endurance. By the end of the 55-minute workout, participants had burned an average of 393 calories, which indicates it could be very beneficial for weight management. It is recommended that individuals expend 1,200 to 2,000 kcal per week (240 to 400 kcal per exercise session) to positively affect body composition (Donnelly et al., 2009).

Above and beyond BODYJAM’s aerobic benefits is the enjoyment factor. Each workout fuses the latest dance styles and hottest new sounds while putting as much emphasis on having fun as breaking a sweat. You’ll learn the latest dance moves, hear the freshest beats and walk away on an exhilarating party high.

This piece originally appeared at lesmills.com and was written by Emma Hogan.