Ready to make your exercise fun with the help of a videogame?
Why spend hours on a treadmill when you can dance and burn calories to some of the most exciting tracks?
Learning to dance can be tricky for some people, but don’t be concerned if you’ve never set foot on a dance floor. Just Dance makes it easy for beginners and challenges more experienced movers to get their groove on.
Let’s look at how Just Dance can help you lose weight, improve your stamina, tone muscles and have loads of fun while doing so.
The Popularity and Success of Just Dance
Learning to dance can be a frightening and potentially embarrassing experience for some, especially adult beginners. You’ll have to join a dance studio or get a membership at a gym that offers Zumba classes. Studios offer complex dance styles, like ballet and contemporary, and if you have enough confidence you'll have to exhibit your dance capabilities in front of an entire class.
Luckily with Ubisoft’s Just Dance video game, your lounge can be transformed into a dance studio.
Since its first release in 2009 on Nintendo Wii, Just Dance has continued to grow in its popularity. Whether it’s because players can dance to some chart chopping hits, whether it’s so easy to understand and join in or simply cause it’s so much fun, Just Dance have managed to land the number one spot when it comes to dance video games.
It is suited for the whole family and since its first launch, it became available on a range of gaming consoles and platforms:
- PlayStation 3, 4 and 5
- Wii U
- Xbox One, 360, Series X/S
- Nintendo Switch
- Android
- IOs
- Windows
- Stadia
The gameplay is similar on each of these platforms; you’ll mimic the moves on-screen while motion tracking controllers in your hands track your movements. For some consoles this requires the purchase of additional accessories and we'd recommend getting a Nintendo Switch if you think fitness dancing is going to become your thing. It comes with two Joy-Cons (controllers) that easily slides out and fit into your hands. The Nintendo Switch also connects easily to a television to ensure you have a bigger screen to see the moves and enjoy the insanely colourful graphics while you boogie.
They've managed to keep the game fresh and the continued release of newer versions has brought refreshed graphics and more current tracks with it. Just Dance 2022 also gives players the option to try out their new unlimited tracks option for free, for a month. Imagine you could access every track and routine created over the last 11 years?
Hip-Hop, Pop or Bollywood, you’ll get a great mix of popular songs from most genres. Here’s a video on some of the hit tracks and songs released with 2021 Just Dance:
Looking for something more adventurous? Nintendo’s Ring Fit Adventure makes use of a ring-controller to do strength, Pilates, yoga and strength type exercises.
Can This Game Give You Exercise?
If you watched the above 2021 Just Dance video, you would've noticed how fast and crazy some of those moves were. Swaying your arms, moving your legs and swaying your hips while you dance will certainly increase your heart rate, especially if you move into the more advanced songs of the game.
Scientists have proved that an increased heart rate can improve your heart health, decrease blood pressure, strengthen your immune system, assist weight loss, increase energy levels and improve your overall mood. With dancing, you can do all this while your attention is being kept somewhere else.
The movement will also loosen up joints around your shoulders, hips and legs, while the increased movement with improve blood circulation.
While you dance you'll sweat, helping your body to get rid of toxins in the process.
Just Dance is not the best solution for those who want to become professional dancers, but the movement will help build your confidence and will certainly benefit your body and mind.
Frequent dance sessions will help you burn calories and it could also serve as a warm-up practice for other sports like jogging or yoga.
Different modes allow you to dance and exercise in different ways. The Sweat mode gets you to move your body at a faster pace while the Co-op mode allows for playing with other players, with you or online on their own consoles.
The game is also designed to give you a challenge and some of the tracks are a lot harder to stick to. Here are some of the more challenging tracks on Just Dance:
- Animals - Martin Garrix
- Buscando - GTA and Jenn Morel
- Kick It - NCT 127
- Fancy Footwork – Chromeo
- Rasputin - Boney M
- Ice Cream - BLACKPINK with Selena Gomez
- Magenta Riddim - DJ Snake
- Scream & Shout - will.i.am ft. Britney Spears)
- Yameen Yasar - DJ Absi
- Without Me - Eminem
Feel Special by Twice is probably one of the trickiest tracks to move along to, but luckily there are easier tracks to help you build your skills before you get to go all out.
The Benefits of Dancing for Fitness
We've already mentioned the proven benefits of an increased heart rate to your body, but there are also a multitude of other benefits that come with dancing frequently. It’s an overall body workout, which means you get to move and tone various parts of your body, making it a lot easier than repetitive movements in a gym.
It important to note that the amount of enthusiasm and engagement you bring to your dancing will determine the level of fitness and benefits. The more vigour you put into it, the better, and you’ll start to drop the weight before you know it.
Dancing frequently will also help you with your overall coordination and balance. You’ll develop greater special awareness and awareness of your own body. Beyond the physical benefits like losing weight and toning muscles, you’ll also get to relax and the increased circulation and oxygen will also improve your overall mood.
With more movement, comes greater range of motion, making daily tasks like picking up a box, slightly easier and a less injury prone activity. It’s been proven that frequent exercise also make you sleep better.
If you really feel the music and get involved with your body and soul, you’ll also learn to move better with the beat and might notice that you become better at expressing yourself through movement. Just Dance also requires very little equipment, especially if you already have a Nintendo Switch console in your house.
Did you know that you can also get a boxing workout in your lounge? Read this article for more information on fitness boxing.
Maximising Your Dance Workout
If your objective is cardiovascular fitness, weight loss, or getting some serious movement, then you'll need more commitment and a bit of a plan. One of the most important tips is to return to your fitness regime on a daily basis. Scheduling a set time for your workout can help as routine usually makes it easier for us to stick to something.
You want to set yourself up for success, so create an environment where you won’t be disturbed during your sessions, unless those who join you dance along and encourage you. Create a space in front of your television where you won’t slip, bump or hit things. You can also do a little warm-up or try easier tracks to warm up and be sure you pump the music while you let your hips and body do the talking.
Your health should become a priority, for that reason you also need to investigate your eating habits. There are plenty of resources available online to help you with this, but a healthy diet and plenty of water is pivotal to any fitness and weight loss plan. You can also contact one of our fitness tutors on Superprof for guidance.
Gradually increasing the intensity and duration of each session will also improve your endurance and health. 150 minutes per week of moderate exercise is recommended, so try and get to 30 minutes of dancing daily for 5 days a week. The real calorie kick starts once our cardio activity goes over the 40 minute mark, so with enough rest you can aim for 40 minute sessions if you want to burn more fat and lose weight.
Whether you choose to have a dance-off with one of your friends, or play with the family, Just Dance is an amazing way to have fun and bring movement and mobility into your life.
Learn more about exercising with Wii Fit
Learn to Dance or Find Your Fit With a Tutor
On Superprof we list a wide range of tutors with a variety of backgrounds and specialities. You can search and find professional dancers who can teach you how to dance, we have fitness instructors to help with exercise plans and dieticians who can put together a nutrition plan to speed-up your weight loss or muscle building objectives.
If video games are your thing, you can read more about about exercising with video games here, but if you seek the convenience of a private tutor in fitness, nutrition or dance specific, Superprof might just have the perfect solution for you.
Start browsing tutors in your area today.
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