Return to Dance

(adapted from Performance Medicine for the USA & Australia gymnastics programs)

After an absence from dance activities of 2 months or longer, a graduated program of increasing duration, intensity, and range of motion is advised. 

If your absence has been personal, please take advantage of the large personal spaces allowed in Kiwa Dance Fitness classes to move at your own pace and within your own limits for as long as you need to.  

Week 1:           Shorter classes (30-35 minutes).  Many familiar songs.  The purpose is to trigger muscle memory and re-establish confidence and flexibility through mobility.

Week 2:           Classes will start to get longer (35-40 minutes) with addition of 1 new song.  The purpose is to start challenging your abilities.

Week 3:           New movement combinations.  Continue to challenge. The addition of 1-2 new songs will depend on the previous week’s progress and comfort level.  If we are green to go, class will now be 45-50 minutes.

Week 4:          New rhythms and movements.   The addition of 1-2 new songs will depend on the previous week’s progress and comfort level.  If we are green to go, class will now be 50-55 minutes.

Based on class feedback, we can suspend progressing to the next level at any time

The Zumba Gold® class format will always be:

  • Pre-warm-up song to ease bodies and minds into rhythmic movement.
  • Step-touch warm-up song with introduction of some choreo moves.
  • Light cardio warm-up song with a faster tempo but uncomplicated moves.
  • Body of class will mix faster and slower songs.
  • Pre-cool-down song will be a balance song, likely a tango.
  • Cool-down song will allow your heart and muscles to begin to return to their base state.
  • Final stretch will be a combination of dynamic and static stretches for the major muscle groups worked during class.

Updated: August 2022

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