Chapter 7:

The Benefits of Fat Loss to Health

Many people, like you and me, live their life stressed and pressured by family, friends, work, and even the world itself. All people think of nowadays are the work that needs to be done and their deadlines. Too much stress can lead to poor health. Oftentimes, people tend to forget about their health and neglect the importance of exercise. There are a lot of exercises that you can do, and one of the great exercises that will help you stay healthy and fit is dancing.

Why Dance

Dancing is considered to be one of the recommended exercises and activities that will help a person’s mind and body become healthier. A person engaged in dancing will reap many benefits, such as enhanced physical agility and mental acuity. Dancing is a fun way to sweat out toxins and fats in your body while improving an artistic skillset. It doesn’t matter if you are young and old; dancing is enjoyed by everyone of any age. Take some time to observe people that are dancing. You will notice that these people have big smiles on their faces and some are even laughing while dancing. It’s because they are having fun while doing it. There are a lot of advantages that you can get from dancing. The following are the health benefits that you can enjoy from dancing:

• It is good for your lungs and hearts
• The muscles on your body will be strengthened
• It will make the bones stronger, therefore, minimizing the risk of osteoporosis
• It will maximize the body’s coordination and spatial awareness
• It increases confidence physically
• It improves mind and nervous system functionality  Build up energy flow in the body
• Dancing can help reduce weight, will raise social outlook, and will increase self-esteem and overall well-being.

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There are many types of dancing. These are jazz, Cuban, salsa, ballet, hip-hop, and contemporary. No matter what form of dance you engage yourself, all of them offer equal benefits to the body. You can stick with the dancing genre that best fits your taste, lifestyle, and abilities.

Why Lose Fat Now

Losing weight is not just about losing dress sizes; it is about losing fat to improve your BMI or Body Mass Index. It is also about improving your entire life in many significant ways. In fact, studies have proven that losing even just 5% of your body fat can provide the following benefits:

• Lowers high levels of cholesterol in the body
• Improves blood sugar regulation
• Reduces instances of body aches and pains
• Improves mobility
• Improves breathing
• Improves quality of sleep
• Reduces risks of sleep apnea
• Reduces risks of acquiring heart diseases such as angina
• Greatly reduces risks of sudden death caused by stroke or heart diseases

According to research, people who lost just 5% of their body fat have reported great improvements in their quality of life, including emotional health. The study also shows that depression and lethargy have been decreased, providing a more positive outlook on the subjects.

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Chapter 8:

How to Avoid Injury

Prevention is still the best cure when it comes to the art and sport of dancing. It may be more fun than other types of fat-burning or weight-loss activities, but dancing can nevertheless cause you injury or another type of harm if you are not too careful.

The Most Common Causes of Dancing Injuries

Although the list below is by no means complete, they are by far the most common factors that contribute to dance injuries. Knowing what they are and how they can lead to unfortunate accidents is definitely a good step to take for protecting yourself when dancing.

Type of Dance

Factors such as routines or step variations, the rhythm or tempo being used, and the possible use of additional props and equipment can definitely increase a dancer’s risk of being injured. The waltz, for instance, because of its somewhat slow tempo and simple routine, is less “injury-prone” than, say, pole dancing or breakdancing.

Frequency

Simply put, the more times you dance, the higher the risk there is for injuring yourself. The duration of your dancing period also matters.

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Attire, Equipment, and Environment

In some countries, their traditional dances require dancers to hold candles in their hands and even balance one on their heads. Obviously, such requirements will make a dancer more prone to injury than usual. As for the environment, consider where you are - 31 - dancing. Are the floors made of wood or cement? Does the floor have an even surface at least? Last but not the least, are you dressed suitably for dancing? The right clothes and footwear to use will depend as well on the type of dance you are interested in. Ballet shoes are for ballet while rubber shoes are for hip hop and other similar styles of dancing.

Physical Condition

Dancing can be grueling so it’s important that you are reasonably fit and healthy before giving dancing – especially its more advanced forms and complex genres – a try. You should also take care of yourself, increasing your intake of healthy foods, and sleeping a regular number of hours each night. Doing so will give you more energy when dancing. Lastly, your medical history will also obviously have an impact on how high the risk for injury is for you.

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More Dos and Don’ts for Avoiding Dancing Injuries

• Do consult your doctor before trying out dancing --- especially if you are not in tip-top condition at present or in the past.
• Do not wear clothing that restricts your movement. Do not “break” your shoes in class.
• Do drink lots of fluids and eat well to keep your energy levels up.
• Do not continue dancing if you experience the most minimal sense of pain.
• Do pay attention to your body limits.
• Do not forget to perform a warm-up before exercising.
• Do read or listen to instructions very carefully to prevent you from making any misstep. Do not dance without your parents’ approval if you are not yet of legal age. - 33 -

Chapter 9:

The Benefits of Fat Loss to Optimal Health

You may have been advised, at one point or another, to perform aerobic exercise mainly for health and weight management. This type of exercise is important to strengthen your lungs as you increase the oxygen uptake in your body. This will be very beneficial as your cells need a continuous supply of oxygen in order to function well. Anaerobic exercise is performed by doing an activity that will allow you to breathe in fresh oxygen and exhale carbon dioxide – a substance that is a by-product of energy usage. With this, you need to do a series of light activities like walking, running, jogging, bicycling and many others. It is also advised to do an aerobe exercise for 30 minutes or so, depending on how your body copes up. Then you can increase gradually as you have adjusted to it. The allowed time is just enough to target all the working muscle groups in your body while providing fresh oxygen to improve your circulatory system. With that, the target heart rate should be increased by approximately 8% so that your heart can efficiently pump up all the nutrients (including the oxygen) throughout your body. This is good to promote lean body mass and sweat the extra calories out.

The Heart Rate Factor

Oftentimes, you will reach an activity level wherein you increase the intensity of your exercise at its peak then slow it down gradually to catch your breath. This is called the aerobic curve and has to be avoided as much as you can. This is because you need to stay at a certain level of heart rate (as mentioned to be an increase of 8%) in order to successfully breathe in the needed oxygen that your body needs during the exercise. Basically, it is good to maintain a heart rate while doing a light exercise rather than performing it intensely then slowing down after. If you are just starting to do aerobic activity, it is good to start at a slow pace then increase duration and intensity as you cope up so that you can better avoid an aerobic curve.

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Difference from Anaerobic

Anaerobic exercise, on the other hand, is performed at a shorter time but with great intensity. With this, the body makes use of more calories but with lesser oxygen uptake. This type of exercise develops more muscles as it is based on endurance and strength. This can be performed by sprinting, weight lifting, football, skiing, and other intense sports. It also targets the muscle groups and is utilizing more blood and oxygen as compared to aerobic. In short, aerobic exercise supplies more oxygen but anaerobic exercise utilizes oxygen more. Both aerobic and anaerobic are important to maintain a healthy weight but are dependent on your fitness goal. If you want to lose unwanted pounds and improve your health, then investing more on aerobic exercise is suitable for you. For those who are now well-adapted to exercise at a certain level, it may be time for you to improve your lean body mass and a sexy figure with anaerobic exercise.

Wrapping Up

Good Lessons to Be Learned From Fat Loss: A Case Study

We all learn from each other. One thing that can keep us going from any challenge is by looking up to someone that was able to achieve something that is similar to our goal. This is particularly true when we are into weight loss. So here is an inspiring story from a case study that will definitely refresh your motivations. Her name is Angi, a 43-year-old lady who juggles her time as a student and a full-time worker. She has a weight of 188.1 pounds or 85.5 kilograms and total body fat of 41.2%. This case gave Lee Busby, a fitness instructor who wants to attain a level-3 training qualification, a chance to work on her study. With the help of a nutritionist, Christine Davis, Angi’s journey has been a source of inspiration not only from fellow overweight people but to healthcare professionals as well. Upon initial assessment, Busby determined the sleeping problems of Angi along with physical injuries in the hips and knees. It was also found out that her current program does not really suit her well so it is not effective to give her significant weight loss. This has been followed-up with a series of consultations from Davis who gave her a diet plan which Angi can gradually see results in about 8 weeks. - 37 - Davis made a new one for her since she followed yet another diet plan that is not really effective. With all these ineffective interventions, Angi became lethargic which led her to have sleeping problems.

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Angi’s Blog

At the start of her blog, she was glad to have a 12-week program from Busby from a contest that she won, and will meet the fitness team at 12:00 on January 7, 2013. After a tedious assessment and tests, she was given a weekly goal of losing 2 pounds. This can be achieved with daily physical activity and a healthy diet. She has to do 6 days of yoga with a diet that is restricted in processed food with lots of water to drink. At this stage, she was explained to have fat loss rather than immediate weight loss. Her goal is also to be able to fit into a tiny bikini as she always admires women who join bikini competition, flaunting their shapes with matching heels. Above all, she still wants to be pregnant despite her age. With that, she promises to endure 12 weeks of strength training and 5-kilometer running to achieve her healthy weight in 6 months. Now, with all the struggles and time juggling, she is now on her way to achieving a healthy weight. Her struggles, ambitions, and daily experiences are all in the blog of Berkshire's fitness. Her case is the one that is followed by many health buffs as they see how determined she is to lose weight and get a life she has always dreamed of. With that in mind, it is good to remember that weight loss is never easy. However, the support of credible health professionals and overcoming struggles will eventually lead you to a healthy and happier version of you.