- Is dancing an effective way to lose weight?
- Which dances burn the most calories?
- How to dance to lose weight?
- Losing kilos, improving your figure and other advantages of dancing
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Dancing is a great way to lose weight and burn fat. When we dance, we use the muscles of the whole body, we accelerate our metabolism, and at the same time we have a great time! During an hour of dancing, we can burn a lot of calories. How much? And it depends, among other things, on the style we choose. Check which dance is the best for weight loss.
Contents:
- Is dancing an effective way to lose weight?
- Which dances burn the most calories?
- How to dance to lose weight?
- Losing kilos, improving your figure and other advantages of dancing
Do you love dancing and wonder if it is a good way to lose weight? Don't wait any longer and go to the dance school! If you do not have such possibilities, you can also dance alone - at home or just combine pleasant with useful and dance at weekend discos.
No matter what form of dance you choose, you won't have to wait long for the slimming effects. If you keep a he althy diet and take care of a negative caloric balance, you can get the silhouette of your dreams thanks to regular dancing. And it's all thanks to the beloved style of dancing and to your favorite rhythms - any type of dance is a good choice!
Is dancing an effective way to lose weight?
Of course I do! When we dance, our entire body works, from the wrists to the ankles! The legs give it a rhythm, keep our figure and make the most demanding movements. Buttocks, depending on the dance, do a lot of work - they are responsible for the movements of our hips and legs. The abdomen holds our body like a corset, adds strength to the figure and allows rotational movements of the entire torso. The spine makes our body pliable and supple, while the upper parts of the body, especially the hands, perform complex movements during which the muscles of the shoulders, biceps, triceps and back muscles work.
Read also: Exercises to strengthen the muscle corset
Dancing is a physical activity that helps you burn tons of calories! It is classified as an aerobic or anaerobic effort - depending on what style we practice, whether we do it professionally and on what level of advancement our dance is. Although it certainly has a variable exercise character. In general assumptions, it is assumed that during an hourly vigorous dance, we can burn an average of 400 kcal.You have to remember that these are not universal data, it all depends on our age, metabolic rate, weight and … dance style.
Which dances burn the most calories?
Wondering how many calories a particular dance style burns? You surely know that it cannot be calculated without knowing the parameters and data of the figure of a dancing person, but there are some general assumptions about the calories burned in a dance. They will certainly allow you to have an idea of how each dance affects the body and whether the style you choose will be effective in weight loss.
The following data may slightly differ depending on the person practicing the given style, but the differences are not big - they remain around 100 kcal more or less. We are starting the dance review!
1. Pole-dance
Pole dance is a huge effort for our body! This is not an ordinary dance on the ground floor, it is primarily a dance in the air. It combines agility and acrobatic elements and requires a lot of stretching and strength at the same time. During one-hour classes at the beginner level, we can burn from 300 to 400 kcal, and when we are at the advanced level … as much as 700 calories! Pole dance is the undisputed winner in burning calories in dance!
2. Zumba
Zumba is the queen of fitness! Poles love this dance and not only women attend it to take care of their figure. No wonder - zumba is not only an express calorie burner, but most of all good fun! During zumba basic classes, we will burn about 450 calories. However, the instructors make a reservation that with more intense choreographies (and there is no time for boredom there), we can burn up to 600 kcal!
Find out more: Zumba is a way to lose weight
3. Dancehall
Dancehall is a dance chosen by Poles. Hot Jamaican rhythms and joyful and rhythmic music attract a lot of women to the classes. Dancehall makes us love our curves, because the more prominent they are, the more effective our dance is - it teaches us to love our body and use its advantages on the dance floor. How many calories will we burn in an hour by shaking our buttocks and rocking our hips? It turns out that even 500 kcal!
4. Ballet
Ballet may seem like an inconspicuous effort, but nothing could be further from the truth. Let's try to perform plie for at least 5 minutes in uncomfortable ballet shoes! It is not easy and after one minute our thigh muscles will surely be on fire. Ballet classes at the beginner level will burn 350 kcal, while the advanced level classes as much as 476 calories!
Readalso: Ballet exercises that stretch and slim the figure
5. Salsa
This hot Latin American dance can not only warm up our bodies, but also burn a lot of calories. During salsa classes, we can work on coordination, grace and strengthen our muscles. Depending on whether salsa is being danced solo or in pair, it can burn from 320 to 400 calories during one-hour class.
6. Modern dance
Modern dance is a dance style often chosen when we cannot decide on a specific style. No wonder, modern dance combines elements from various contemporary dances and puts them together into a choreographic whole. During one-hour classes, we can burn about 350 calories.
7. Belly dance
Contrary to appearances, belly dancing can burn quite a lot of calories. For an hour of dancing, we are able to reduce our caloric balance by 315 calories. This is a lot for a dance in which we work the hardest with our hips and belly, and usually in standing positions.
How to dance to lose weight?
If you are looking for an answer to the question of how often to dance to lose weight, you first need to think about how much you want to lose weight and how quickly you want to gain it.
Losing kilograms is not the trick of losing them - we can do it relatively quickly, but the most difficult thing is to maintain the lost kilograms. For this reason, it's best to lose 1-1.5 kg per week. Then there is a good chance that you will not experience the common yo-yo effect and your he alth will not suffer from weight loss.
As you can see, dancing burns a lot of calories. It is not only an intense aerobic effort, but also strength and endurance. It doesn't take much work to lose weight while keeping an eye on your negative caloric balance. With a he althy diet, two hour-long dance lessons are enough to see the desired effects. Longer physical effort will be not only unnecessary, but also very strenuous.
When it comes to the frequency of dance classes, you can increase their number to 3-4 times a week, but then we must remember about longer regeneration and rest between classes. Such a solution will certainly not be good for those who have an established body and work at a desk, or for those who work physically - in both cases it is easy to injure, overload and serious he alth complications.
Let's dance, but let's do it in moderation, then we can only enjoy the positive aspects of this wonderful effort!
Losing kilos, improving your figure and other advantages of dancing
1. Improving the condition andendurance
Dancing can be classified as aerobic training. Dancing increases the heart rate and blood circulation. This makes the organs and tissues better supplied with blood and therefore nourished. In addition, our heart is more resistant to wear and tear and increases its ability to pump blood. What's more, our body's resistance to effort increases - we simply become stronger and more enduring. Dancing is also a great way to shape the body and sculpt muscles.
Read also: Aerobic or anaerobic training - which one to choose?
2. Losing kilograms
This does not need to be explained to anyone - dance is a great method to burn calories! The more dynamic or more demanding our movements are, the more calories we have burnt on the counter. In addition, dancing increases the metabolic rate, so we do not burn calories only during training, and also after its completion. Dancing also perfectly firms the skin and reduces cellulite.
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- Exercises for cellulite. The best exercises for cellulite
3. Improving flexibility and flexibility
Dancing increases the flexibility of the body and the elasticity of our tissues. Dances such as ballet and pole dancing require a lot of stretching from us, but also strength in the full ranges of motion of our joints. On the other hand, styles such as salsa or dancehall perfectly repeat the entire movement patterns of our body, which affects gaining permanent mobility of certain parts.
4. Better coordination
There is no better way to increase coordination than dancing! Each type of dance develops coordination by simply learning the steps, which require proper synchronization of movements and adapting them to the pace of the music. Dance does not exclude those who have problems with coordination! It is only a matter of training the nervous system and movement awareness. Some it comes faster, others more slowly, but it's all a matter of regular practice. The synchronization of the cerebral hemispheres is responsible for the coordination and speed with which we remember the movements. So let's treat it as a training not only for the body, but also exercises that are good for the brain.
5. Reducing stress and improving well-being
Dancing can be treated as a cure for malaise. It has long been discovered that our nervous system reads music and dance as something positive, soothing and joyful. In the context of fighting excess stress, anxiety or depression, dance allows you to discharge negative energy and relax the body. if we havenervous and mental disorders - the more dancing in a group will be a great way to reduce the negative symptoms of our ailments.
Calming training - 6 exercises to restore inner balance
6. Increasing self-confidence and gaining charm
During the dance, we learn not only the steps, but also our body. We observe how it works, we find positions that are difficult for us and those that are easy for us to take. In other words - we get to know our limitations as well as predispositions and possibilities. We gain body awareness, which translates into a sense of self-confidence. We know our strengths and weaknesses, so we also know what our value is and we consciously work on what we want to change.
We can also fully love ourselves and our body and just enjoy the dance without looking at the gains and losses. The last method seems to be the best - what's more, often when we let go of the stressful counting of each calorie, a beautiful figure will appear on its own, you won't even notice when.
7. Increasing positive energy!
There is nothing better to gain new energy than dancing to your favorite music! Do you think dance classes are too exhausting for you? Nothing could be more wrong - in fact, your body works better than it was before the exercise. The blood circulates faster, the muscles oxygenate, and the endocrine system produces dopamine and serotonin for you, which are hormones of happiness and life satisfaction.
Meet other types of dance:
- Viennese w altz
- argentinian tango
- rumba
- samba
- bachata
- jazz
- swing
- cha-cha
- rock and roll
- hip-hop
- breakdance
- flamenco
- bokwa