One of the fundamental ways muscle cells are recruited at puberty is to produce growth hormone, which is needed by the developing muscles. It occurs in the presence of the growth hormone receptor (GHR) and plays an important role in promoting muscle growth. To elicit the most powerful hormonal response, exercise has to be intense, meaning training must be done at higher volumes than usual to achieve the desired result. Since the GHR only works for a few weeks in the muscle, it may take several weeks of vigorous exercise at the highest intensities to stimulate the GHR.
Dancing builds the GHR receptors, which in turn stimulates larger muscle cells of the muscle in a rhythmic fashion over four or more sets of 10 repetitions with an effort of 60 to 65 percent of 1-repetition maximum (1-RM).
Dancer Jennifer LeBrun
In a study published in the Proceedings of the National Academy of Sciences in 1994, the authors found that dance training at a higher intensity and duration results in more growth hormone release from the body and higher concentrations of a protein that helps stimulate the growth hormone response. The stronger your muscles are, the faster you stimulate the body to produce the required growth hormone. The key is the timing: The sooner you start dancing, or the longer you hold the poses, the more your GHRs are likely to be produced.
This is why dancers in particular are known for building muscle and also why their dancing has been shown to increase testosterone and testosterone-like growth factor 1 (TGF-1). The two tend to become higher in a dance routine, even with moderate-level exercise, and they do it so often that it may even become hard to separate hormone from muscle growth.
The study concluded in part, “Dancing in public might reduce or even eliminate the need for training and exercise to achieve weight loss or fat loss.” And not only does dancing build muscles, it improves the health of the body.
There are many other benefits to dance that help promote metabolism and overall health, including increased levels of the hormone IGF-1, which appears in large amounts in people who regularly dance, and is associated with reductions in body fat levels in obese people. There are many studies that show that women, particularly those who dance, who also have a healthy appetite and sleep patterns as well as fewer complaints about back and neck pain. In short, dancing is a wonderful tool to keep your body healthy and in shape.
Dancing also promotes the development
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