Dance Fitness Shoes - Choosing a Shoe For Zumba Class

!±8± Dance Fitness Shoes - Choosing a Shoe For Zumba Class

One of the most frequently asked questions I get as a Zumba instructor is regarding the type of shoe to wear. Zumba is a cardio exercise class that combines both dancing and fitness moves. A regular dance shoe will not have the shock absorption for the impact of exercise, and an athletic shoe that is strictly for training may not have the lightness and movement capabilities needed for dancing.

The answer is to get a dance-fitness or dance-aerobic shoe. With the increased popularity in dance-fitness classes such as cardio salsa, hip-hop fitness and Zumba, the shoe manufacturers have come out with a great assortment of aerobic type training shoes geared to the dance-fitness enthusiast. These shoes have multi-directional support and very little tread on the sole. They are lightweight and make it easy to pivot and glide across the floor.

When choosing the right shoes for your feet, read the reviews or descriptions online. If you have a wide foot, narrow foot, or high arch, for example, there may be a brand of shoe that is better suited for you. Nike and Ryka brands have a popular selection of dance aerobic shoes to choose from.

Adding a well-cushioned insert to the shoe will make it much more comfortable. Take out the insert that the shoe comes with and place in one that is designed specifically for cross training or aerobics. Replacing the inserts often will extend the life of the shoe itself.

Athletic shoes should be replaced every 3 to 6 months, depending on how much mileage you put on them. When you feel your knees and legs begin to ache after exercise it could mean that it is time to get a new pair of shoes.

In summary, the best shoe for a dance-fitness class is one that is lightweight, supportive and has little tread on the sole. Find one specifically made for dance-fitness or dance aerobics. When you are wearing the right shoes you will have a better exercise experience, you will stick to your exercising and you will have more fun.

Dance Fitness Shoes - Choosing a Shoe For Zumba Class

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Nike 6.0 Dunk High 6.0 Skate Shoe - Women's Bold Berry/Provence Purple/White, 5.0

!±8±Nike 6.0 Dunk High 6.0 Skate Shoe - Women's Bold Berry/Provence Purple/White, 5.0

Brand : Nike
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Post Date : Dec 20, 2011 01:00:41
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Adapted from the classic basketball shoes of the 80s, the Nike Women's Dunk High 6.0 Shoe has gone from ballin' to taking laps around the skate park. This retro shoe rocks a leather upper that conforms to the shape of your foot to give you comfort and control on your deck. The EVA midsole cushions your landings, and the rubber cupsole cradles your feet when you ride all day. Nike gave the Dunk High 6.0 a solid rubber outsole for traction on your pushes and grip on your board.

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Nike 6.0 Dunk High 6.0 Skate Shoe - Women's Bold Berry/Provence Purple/White, 9.5

!±8± Nike 6.0 Dunk High 6.0 Skate Shoe - Women's Bold Berry/Provence Purple/White, 9.5

Brand : Nike | Rate : | Price :
Post Date : Dec 13, 2011 16:12:07 | N/A

Adapted from the classic basketball shoes of the 80s, the Nike Women's Dunk High 6.0 Shoe has gone from ballin' to taking laps around the skate park. This retro shoe rocks a leather upper that conforms to the shape of your foot to give you comfort and control on your deck. The EVA midsole cushions your landings, and the rubber cupsole cradles your feet when you ride all day. Nike gave the Dunk High 6.0 a solid rubber outsole for traction on your pushes and grip on your board.

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The Last Four Weeks Prior to Your Marathon

!±8± The Last Four Weeks Prior to Your Marathon

In the Dec 15th Feature Article "How Many Weeks Before Your Marathon Should You Run Your Last Long Run", we concluded that it is best to conduct your last long run four weeks prior to your marathon.

Without a long run during the last four weeks, won't you lose fitness, compromising your ability to run the marathon at your true potential?

Don't worry! These four weeks provide the opportunity to continue high quality training. As you recover from your last long run, incorporate a variety of speed workouts (assuming they were part of your training program) that will result in improving other factors that will affect marathon performance, e.g. running economy, speed and VO2max (maximum capacity of an individual's body to transport and use oxygen during exercise).

Include a weekly intensity run of 20-40 minutes to improve your lactate threshold, the running speed at which lactate begins to accumulate in your bloodstream, a marker of muscle fatigue (that burning sensation in the legs we all know too well).

The same Dutch study quoted in the earlier article found that runs up to 15 kilometers (about 9.4 miles) produced little or no muscle damage. Runs exceeding this distance produced the greatest damage to muscle fibres. Therefore, no run during the last four weeks should exceed this distance.

Three weeks prior to the marathon, conduct a short easy run not exceeding 9.4 miles/15K. Two weeks before the marathon, run 15K (9.4 miles) at race pace.

During the last two weeks leading up to the race, there is very little that you can do to improve your preparedness for the race. However, there is much that runners can do to screw things up.

If you missed workouts during your training, resist the temptation to catch up by inserting extra distance or speed workouts (other than what your program calls for during your taper). This is a mistake that dramatically increases the chance of overtraining, fatigue and (worse) injury.

Following a training program that employs these strategies will help you arrive at the starting line in peak condition, fully recovered and with an excellent chance of running your personal best marathon.

The Last Four Weeks Prior to Your Marathon

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