‘If you feel daring, there’s sensual fitness, pole dancing.’

using both big and small muscle groups in a dynamic way that develops a lean physique.

South Africa is one of the countries that is experiencing a boom in fitness dancing, with various types of dance fitness studios popping up everywhere, offering forms of dancing, such as salsa, ballet and pole dancing.

Choosing the right one may be confusing and stressful at times.

Calder says that before joining a dance class, the most important thing to consider is having an open mind: “Dance can be seen as an intimidating venture, but keep in mind that everyone starts off as a beginner. It is also important to find a teacher who understands your body and who can guide you towards a better state of health without risk of injury.”

She adds that each dance class has a different purpose and health benefits. If you want to strengthen your muscles, Calder suggests that you should consider taking the Dance Fitness Class. Dance fitness class “This class is a combination of fun dance cardio routines, followed by core strengthening exercises and stretching. The class is aimed at strengthening, toning and sculpting the entire body.”

Traditionally done by professional dancers, ballet and contemporary dancing such as jazz, lyrical and classical ballet is now being turned into fitness dances. Contemporary Dance Classes Everyone wants to have the perfect summer body without sweating at a conventional gym to get to the desired fitness level.

That could be achieved in a number of ways, such as a body conditioning dance class. This class involves a sequence of exercises aimed at strengthening, toning and lengthening your muscles. It focuses on using correct alignment, strengthening legs and core; and increasing flexibility. Calder says the body dance class is popular among men, unlike most of the dance classes dominated by females. “Society perceives dance as a more accessible form of exercise for women, but it can be beneficial for everyone.” Pole Dancing Natasha Williams of BodyMind Studios in Johannesburg and the Pole Dance Sports Association of South Africa says pole dancing classes are fun, sexy and will leave you feeling confident.

“Pole dancing not only tones and helps you to lose weight, but the strength you build will give you a stronger core, stronger heart muscles and give your body the best workout ever.”

She explains that women move their bodies in different ways to men. They are flowing and move in a circular shape, whereas men are more mechanical and focus on one body part at a time, with an up-anddown motion.

“Most of the fitness forms available today focus on male movement. Gyms have exercise machines that target specific body parts and are purely mechanical in nature.

“This is one of the main reasons why women find gym extremely boring.”

For pole dancing for beginners, she suggests pole basics, which is great for those who want a slightly slower-paced class.

For those who are feeling more daring, she suggests sensual fitness. “It’s like an aerobics class, but without the jumping. It puts together a routine using feminine movements that work the rest of your body.

“It focuses on abs, booty, love handles and thighs, and all those yummy areas that women have.”

The core benefits of these classes are toning, losing weight, confidence, core strength, conditioning, and faster and more engaging exercise. TOO weak to exercise?

Exercise can benefit people who have, or are recovering from, a serious illness, including cancer. The problem is, people who are very ill often have muscle weakness and other side effects that prevent them from being physically active. It’s a catch-22 situation.

Fortunately, there may be a technological solution and it goes by the rather unattractive name of neuromuscular electrical stimulation – or NMES, for short. You may have seen this type of gadget advertised on TV, promising you a six-pack without having to do a single sit-up. All you have to do is strap a belt, studded with electrodes, around your middle, and let the electrical impulses do the work. Each time a shock is delivered, the muscles contract, as they would through regular exercise.

The concept of NMES is actually very old. The ancient Greeks and Romans were the first to identify the medical potential of electrical stimulation, using electrical torpedo fish to generate shocks to help with pain relief. Treatment moved from natural to man-made electricity in the 18th and 19th centuries, with the development of the first NMES devices.

Nowadays, we don’t just use these devices for pain relief, but for rehabilitation too. Research shows that it may help minimise muscle mass loss and increase strength in the leg muscles when exercise isn’t possible. A major benefit of these devices is that they can be used at home, without supervision. How it works The hand-held devices make muscles contract by delivering electrical impulses to the muscle. The “shocks” are delivered via pads studded with electrodes. These adhere to the skin and are controlled by the portable unit. Electrodes are usually placed on large muscles, such as the quadriceps in the legs.

The intensity of the stimulation can be increased and decreased by the patient. To help with muscle strengthening, impulses are delivered in cycles so that muscles are contracted for a short time before relaxing. Common strategies use a five-second contraction followed by a 10-second relaxation period before repeating. Sessions last anywhere from 15 minutes to an hour. Who benefits? NMES has been shown to benefit people with spinal cord injury, chronic obstructive pulmonary disease (COPD) and those who have undergone orthopaedic surgery. It has also been shown to help with muscle strengthening in healthy people and high-level athletes.

However, data from cancer studies has been less convincing. NMES should also not be promoted as a long-term alternative to normal exercise. – The Conversation