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Say goodbye to boring cardio and get a full-body workout that’s all about rhythm and movement. Cardio drumming is the latest fitness craze taking the internet by storm, combining music, movement, and fun. This workout trend is an Instagram sensation and a hit on TikTok, touted as a game-changing way to boost both physical and mental health.
“It’s a great way to get the heart rate up while improving rhythm, balance, and mental focus,” says Kushal Pal Singh, fitness and performance expert at Anytime Fitness. “This workout can be adapted for all fitness levels, and it’s especially popular because it combines music with exercise, making fitness more enjoyable for people who may not enjoy traditional cardio,” he says.
What you should do to be fitness conscious:
Participants strike a stability ball or similar surface using drumsticks, coordinating their movements with music to blend aerobic exercise with coordination and fun. The equipment needed for cardio drumming is simple and affordable:
- A stability ball or large exercise ball that will serve as the “drum.”
- A bucket or drum stand to hold the ball in place.
- Drumsticks or special weighted fitness sticks for resistance.
- An exercise mat for comfort and cushioning.
Equipment options: Workouts can also be adapted for those who do not have a stability ball or fitness sticks. Alternatives such as a firm cushion, a sturdy chair or even a regular exercise ball can be used in place of the drum surface. Also, standard drumsticks, wooden spoons can provide a similar rhythmic feel.
safety first
Singh advises, “As with any exercise, safety is important,” and adds, “Proper posture is key – keep your back straight when hitting the ball to avoid straining your lower back. Secure the stability ball in a bucket or stand so it doesn’t roll away during the exercise. Be sure to use proper form when moving the drumstick to prevent wrist, shoulder or elbow injuries. Controlled movements are better than excessive movements, and the drumstick should feel comfortable to hold without putting pressure on the joints.”
Benefit
Cardio drumming not only increases your heart rate and improves cardiovascular endurance, but it can also improve overall heart health. “Some studies suggest that it may help lower blood pressure, though more research is needed to confirm its effects on cardiovascular health,” says Dr Raj Kumar, senior consultant non-invasive cardiology at PSRI Hospital.
Studies have also shown that engaging in rhythmic activities, especially activities involving music, stimulates the brain and improves coordination, cognitive function, and mood. In addition, exercise combined with music has been found to increase motivation, reduce anxiety, and enhance attention during physical activity.
Dr. Kumar also added, “It can burn up to 500 to 1,000 calories per hour depending on the intensity, making it a great option for weight loss.”
Do you need a trainer?
While cardio drumming can be done online or at home, starting with a certified instructor is highly recommended. “An instructor can guide you on form, posture, and technique, ensuring you avoid injury and maximize the benefits of the workout,” says Singh. Beginners will especially benefit from personalized advice and corrections. Once you’re comfortable, it’s easy to enjoy cardio drumming at home as well.
Scientific research supports the physical and mental health benefits of rhythmic exercises like cardio drumming. But if you have any existing injuries, especially to the shoulders, wrists or lower back, it’s wise to consult a trainer before diving into this high-energy workout.
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