You could consider dancing as something you only do at the club on Saturday nights. While dancing can be a great way to relax and celebrate, it has many other benefits as well.
Dancing, in reality, is beneficial since it provides exercise, burns fat and calories, and helps you lose weight. So, if you’re wanting to add some new movements to your fitness regimen, keep reading to learn how dancing may help you lose weight.
The Benefits of Dancing for Weight Loss and Improved Health
In addition to burning a large number of calories, dancing can also increase muscle strength. Building lean muscle mass can help you burn fat and tone your muscles.
Some of the health benefits of normal cardiovascular exercise, such as dancing, include:
- Increased resistance
- Improved mobility and adaptability
- A better sense of balance
- Improved blood flow
- A stronger system
- Sleep better
- Reduced stress
- Undoubtedly reduced risk of chronic diseases such as diabetes and heart problems
Dancing also has benefits for the psychological state. Aerobics can help improve your mood and reduce your risk of depression.
Dancing has additional advantages because it is frequently done in a group setting. Dancing with a partner or in a group can help you feel more connected to others and develop a sense of community.
And, maybe most significantly, it is a pleasurable pastime. You are more likely to continue doing something you love if you enjoy it. As a consequence, dancing may be a fantastic method to keep motivated when it comes to exercising for weight reduction.
How Many Calories Can You Burn With Dancing?
Faster, more intense dance burns more calories than slower dance, as it does with most forms of exercise. Hip-hop dancing, for example, burns more calories than ballroom dance.
Here are some examples of the percentage of calories you are likely to burn during half an hour of dancing if you weigh 150 pounds. If you weigh less, you will probably burn fewer calories, and if you weigh more, you will probably burn more.
Calories Burned in 30 Minutes
- Ballet: 179 calories
- Ballroom: 118 calories
- Hip hop: 207 calories
- Sauce: 143 calories
- Swing: 207 calories
- Western country dance: 172 calories
- Touch: 164 calories
The US Department of Health and Human Services recommends that adults get a minimum of 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise in the middle for health benefits, including weight loss.
So if dancing is your main exercise type, the amount of time you spend doing it will depend on how hard you dance.
If you are trying to find substantial weight loss (5 percent of your weight or more), experts recommend a minimum of 300 minutes of moderate-intensity exercise per week.
Options for Dancing and Weight Loss
There are many different forms of dancing, all of which have health advantages and hence the ability to help you lose weight.
Many gyms offer dance classes, and there are also a plethora of online dance videos to help you figure out which style of dance is best for you.
You may even play your favorite music in your living room and dance for half an hour or longer if you want something less organized. You are reaping benefits and burning calories if you are moving and your pulse is racing.
If you’re curious about specific types of dance classes, here are some popular dance options for exercising and losing weight.
Zumba can be a dance and fitness program set in Latin music and other international music.
Use interval training, alternating between fast and slow movements. These short bursts of high-intensity exercise help you burn even more calories than simply dancing at a steady speed. And it’s a full-body workout, so you’re ready to tone and strengthen a lot of your muscles.
Zumba has many other health benefits, including:
- Weight loss, with a calorie burn rate of 9.5 calories per minute on average.
- Decreased sensitivity to pain, according to a 2016 study.
- Social benefits and a sense of community as it is a group exercise
Zumba’s choreography isn’t supposed to be formal, so as long as you keep moving, you’ll be participating. Classes for all fitness levels are available at many gyms and community centers.
Hip hop dance can be a high intense, high-impact type of dance. It includes everything from breakdance to modern dance moves. Some gyms may offer hip-hop dance classes, but there are also many videos available online to help you become familiar with hip-hop choreography.
The benefits of hip hop dance include:
- A high-calorie burn
- Muscle strength, especially leg and core strength
- Greater agility and coordination
Much of hip hop dance involves repetitive movements, many of which are high-impact. These movements can cause injury if done incorrectly or if you don’t give yourself time to rest between dance sessions.
Ballet is a type of classical dance that emphasizes technique and precision in movement. While slow ballet movements do not burn as many calories as other types of dance, they can still help you improve your health and fitness by providing the following benefits:
- Increased strength and tone of muscles, especially in the legs and core
- Greater flexibility, agility, and coordination
- Improved your posture
Ballet courses for all levels are available at many dance studios.
If you’re curious about ballet moves, you’ll want to take barre classes as well. These classes, offered in many specialized studios or gyms, incorporate ballet, yoga, and Pilates into a workout supported by small isometric movements.
Pole dancing, also called pole fitness, is often an excellent type of exercise. It involves movements like keeping up with the pole, turning around, and creating shapes together with your body.
In addition to providing cardiovascular exercise, some of the benefits of pole dancing include:
- Improved flexibility, especially in the back and legs
- Increased muscle strength, especially in the upper body
- Burning fat thanks to strength training movements
One word of caution: pole dancing requires a lot of grip and twists. you’ll want to choose a special type of dance if you have hand, wrist, shoulder, knee, or back injuries. It is also important to train with a teacher to avoid injury.
Ballroom dancing includes partner dances such as the waltz, foxtrot, and tango. Even salsa dancing can be considered a kind of ballroom dance.
While there is competitive ballroom dancing, it is also an excellent exercise for amateurs. Check with your area people center or neighborhood dance centers to determine if they need ballroom dance classes that you will attend.
Ballroom dancing can provide benefits such as:
- Increased muscle strength, especially in the core, legs, and back
- Greater flexibility
- Improved balance
- Cognitive benefits, such as exercising your memory while working to remember steps
This is a low-impact type of dance, so doing aerobics is a great thank you if you have joint problems.
As with any exercise, there are safety precautions in mind to mitigate the risk of injury. Following the tips below can help you stay safe while dancing:
- Warm-up by doing dynamic stretches before you start dancing.
- Drink water during and after exercise.
- Make sure your form is correct. The wrong shape increases the risk of injury. If you exercise during a group and want help, ask the coach. If you exercise on your own, a gym teacher might be ready to help as well. Dancing in front of a mirror can also help make sure you are moving correctly.
- Consider making moves at halftime initially.
- If you feel pain at any point, stop. Some types of dance can be challenging, but they should never hurt.
- Make sure the world around you is clear to avoid tripping or falling.
- Take days off.
- Cool off after dancing.
- Before beginning a dance program, see your doctor if you have an injury, are pregnant, or have an underlying medical condition.
The Bottom Line
Dancing can be a great way to spice up your fitness, reduce fitness, and reap other health benefits. And it’s a kind of exercise that’s often a lot of fun and took away a group setting, which may motivate you to stay in it in the future.
You can try dancing on your own to your favorite songs, otherwise, you can choose a more structured format by joining a dance class or group session at your local gym or dance studio. There is also the option to follow online videos that specialize in dance moves to cut back.
The most essential thing is to pick a dancing style and design that you enjoy. Try 150 minutes of moderate-intensity dancing or 75 minutes of high-intensity dancing with the hand if you want to lose weight.
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