How many calories burned belly dancing
Do You Lose Weight Faster With Yoga or Belly Dancing?
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Belly dancing burns roughly twice as many calories per hour as yoga, according to the “Discovery Health” newsletter. Consequently, you will lose weight much faster belly dancing than doing yoga if you spent the same time doing both activities. Belly dancing, though, is a more rigorous activity than yoga and it might be more difficult to, for example, belly dance five hours per week than do yoga five hours per week.
How much weight you lose exercising depends on your effort, weight, performance and gender. Effort is the most crucial factor. Heart rate reflects effort. Vigorous exercise burns more calories than moderate exercise. You’re exercising vigorously when your heart rate is 70 to 89 percent of your maximum heart rate -- 220 heartbeats per minute minus your age. You’re exercising moderately when your heart rate is 55 to 69 percent of its maximum. Larger people burn more calories. More muscular people burn more calories because muscles burn more calories than fat. The average man burns more calories than the average woman, even when their weight is equal, because men have roughly twice the muscle mass percentage, according to the book “An Invitation to Health.”
Belly dancing is popular entertainment in many nations bordering the Mediterranean Sea, but it is mostly an exercise in the United States, according to “Belly Dancing: An Ancient Art,” a National Park Service report. Many Western dances can be excellent exercises for your cardiovascular fitness and legs, but belly dancing can also be an excellent exercise for your chest, stomach and shoulders. Belly dancing is a “fast” dance that requires higher heart rates than slow dances. Belly dancing burns 306 calories per hour in the average 150-pound person and 408 calories per hour in the average 200-pound person, according to the “Discovery Health” newsletter. Fast dances such as fast ballroom dancing, disco, hula and square dancing burn the same amount of calories. Slow dances such as slow ballroom dancing, the foxtrot and the waltz burn 204 calories per hour in 150-pound people and 272 calories per hour in 200-pound people.
The “Yoga Journal” reported that 15.8 million Americans participated in yoga in 2008. Yoga has eight branches. The three most popular are called hatha yoga. One, asanas, focuses on postures. The second, pranayamas, focuses on breathing techniques. The third, pratyahara, focuses on meditation. Hatha yoga looks like stretching and isn’t a vigorous exercise, but the “Yoga Journal” reports that yoga improves sleep, increases energy, alleviates muscle pain, and reduces blood pressure and heart rate. Hatha yoga burns 170 calories per hour in 150-pound people and 227 calories per hour in 200-pound people, according to the “Discovery Health” newsletter.
You can lose weight much faster if you belly dance regularly than if you do yoga exercises regularly. One pound equals 3,500 calories. A 150-pound person who does belly dancing exercises one hour daily four times per week will lose 1 pound in about 11 1/2 hours and almost 1 1/2 pounds monthly while belly dancing. A 150-pound person who does hatha yoga exercises 16 hours per month will lose 1 pound in about 20 1/2 hours and about 3/4 of a pound monthly while doing hatha yoga exercises.
- An Invitation to Health; Dianne Hales
- National Park Service: Belly Dancing: An Ancient Art
- Yoga Journal: Home
- Harvard Heart Letter: Calories Burned in 30 Minutes for People of Three Different Weights
- State of Wisconsin Department of Health and Family Services: Calories Burned Per Hour
- The Merck Manual Home Health Handbook: Starting an Exercise Program
Jay Schwartz has had articles printed by the "Chicago Tribune," "USA Today" and many other publications since 1983. He's covered health, fitness, nutrition, business, real estate, government, features, sports and more. A Lafayette, Pa. college graduate, he's also written for several Fortune 500 corporate publications and produced business newsletters.
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Dancing Calories Burned by Type - How many Calories does Dancing Burn?
Dancing is a great way to get your heart rate up, get rid of extra body fat, and build lean muscle. Because people enjoy doing it the likelihood of adherence is high, which is one of the most important predictors in any given exercise routines ability to help you get fit and stay fit.
This form of a workout uses a wide variety of motions to engage multiple muscle groups in a dynamic way that uses a significant amount of calories. The exact number burned depends largely on what style you’re doing.
There are so many different kinds of dance; to name a few of the better known, there is hip hop, salsa, ballet, swing, ballroom, belly dancing, tap, break dancing, folk, Zumba, country or Western, pole dancing, or even something like moshing. Say what you want about them, but they all count as some form of dance, and they all count as a workout.
Here’s a breakdown of approximate expenditure for each type; all estimation ranges are calculated for individuals weighing between 120-190 lbs. Actual figures will fluctuate according to variables such as weight, muscle mass, gender, and intensity or effort put forth.
Dancing calories burned per hour
Hip Hop – Hip hop involves large movements of the entire body, which places it high on the expenditure scale. It also often involves freestyling, meaning that muscle groups are kept guessing and are less likely to stop responding to the exercise or hit a plateau. In 60 minutes, hip hop will use between 370 (for people of lighter bodyweights) to 610 (for those weighing 180 and up) calories.
Calories burned Salsa dancing – Roughly 405 per 60 minutes for someone weighing 140, or around 480 for a 180 lb person.
Ballet – We estimate that there are 380 to 450 ballet calories burnt per hour. As an added bonus, this form of dance tends to be associated with great posture, a strong core, increased flexibility and very strong legs. It is known for building that long and lean look that women so often strive for, but make no mistake; ballet requires a great deal of strength. For example, pro football players have been known to use ballet training to improve their performances.
Swing – Hurling around your own bodyweight (and possibly your partner’s too) in this moderate to intense cardio workout burns between 300 and 550 cals. Depending on how high impact your style is and how much intensive maneuvering you do of your partner, it could very easily expend even more.
How many calories does ballroom dancing burn? – Slower paced styles will expend between 150 and 220, while quicker types will range between 250 and 320 per hour.
Belly dancing calories burned – Roughly 270-320 for less intense versions, and between 290 and 360 for faster & higher intensity styles.
Tap – This ends up being a full body cardio workout but the legs do the bulk of the work. This one has a high amount of variance in expenditure estimations; between 200 and 700 depending on pace, steps per hour, and the amount of effort required for the moves.
How many calories does break dancing burn? – This kind of dancing can require a great deal of strength and agility, as some of the moves require impressive poses holding one’s own bodyweight. We estimate that break dancing burns 400-650 cals per hour.
Folk – For slower types; 250-330 calories, for faster paced styles, between 310 and 420.
Zumba – Get the rundown on Zumba calories here
Country or Western – Again, the amount of effort put forth and the speed and difficulty of the movements will make a big difference, but generally speaking, this type of workout will use up between 290 and 420 calories.
Pole dancing calories burned – Along with building strength, you can burn between 250 and 350 while partaking in this popular workout trend.
Moshing – This style arguably might require the least amount of skill, but it uses a ton of energy; there are between 400-750 calories burned moshing, potentially.
Remember, all of these figures are estimates that are influenced by an extensive variety of complex factors.
catch a groove and lose calories
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There came a moment in my life when I desperately needed to lose 5 kilos. Like many with a similar problem, I ended up in a fitness club and tried exercise bikes, ellipticals, treadmills and other equipment. But pedaling and pumping the press was boring, time was crawling, like in a lesson at school. Dance training seemed like a cool replacement for the gym. And I began to study the schedule of group dance classes.
There came a moment in my life when I desperately needed to lose 5 kilos. Like many with a similar problem, I ended up in a fitness club and tried exercise bikes, ellipticals, treadmills and other equipment. But pedaling and pumping the press was boring, time was crawling, like in a lesson at school.
Dance training seemed like a cool replacement for the gym. And I began to study the schedule of group dance classes.
Incomprehensible names put me on my guard: Zumba, Dance Mix, Oriental, Jazz Modern, Body Ballet. In order not to make a mistake with the choice, I decided to test everything on the cats myself. It was funny. I share.
I wasn't particularly sporty and didn't want to kill myself in class. The training selection criteria were as follows:
- Mandatory weight loss effect.
- Not boring! On the contrary, it is incendiary.
- You should have enough strength until the end of the lesson, you need to finish it without feeling hatred for the coach.
- Simple dance elements so that you can repeat if not the first time, then at least the second time.
I went to different classes and in the end I chose for myself dance aerobics-latin, aka Dance Mix. Calories burned no less than on the simulators, and dancing was fun and easy. In addition, I learned that latin and zumba are always the most incendiary trainers. This is another bonus 🙂
So, my impressions of dance training.
1. Zumba - incendiary and effective
- Suitable for: for those who want to dance and lose weight at the same time.
- What muscles does it train: all groups. is very high.
- How many calories are spent: 7-8 kcal per hour per 1 kg of body weight.
- Result after six months: is not only a noticeable weight loss and good shape, but also a bunch of like-minded people.
Started with Zumba, now it is at the peak of popularity. This is an intense workout that includes both cardio and strength training. The main rhythms are Latin American dances: salsa, bachata, samba, there are elements of hip-hop and even ballet.
The lesson really looks not so much like a workout, but like a party, where everyone lights up to cheerful rhythms. It's fun, but requires full commitment, as the pace of the exercises is high for most of the session. As a result, I broke down - without preparation, I simply did not have the strength to jump to the end.
This is how my only Zumba party went.
2. Dance Mix (dance aerobics) - just the right amount
- Suitable for: for those who want to get sick less and lose weight correctly.
- What muscles does it train: all groups. high.
- How many calories are spent: 5-6 kcal per hour per 1 kg of body weight.
- Result after six months: trained cardiovascular and respiratory systems, good tone and emotional mood, extra pounds dropped.
Dance Mix is an aerobic workout with incendiary dance music. That is, running, jumping, walking, swinging arms and legs with choreographic elements from different dances. There is disco, hip-hop, house, strip plastic, latin, R "n" B, folklore - from Russian to Irish. The choice depends on the tastes of the coach. I ended up with an adherent of Latina.
For me, this training turned out to be the perfect way to get my body in order. At the end of the first lesson, I did not die, but I had a feeling of severe fatigue. After 3 classes, it became noticeable that this fatigue was pleasant. Six months later, the fat really decreased, muscles and endurance increased. The main thing is that I'm still dancing 😉
This is what happens to me.
But the Dance Mix is very different. It also happens, depending on the coach and the level of the group.
3. Belly Dance (Oriental) - useful exotic
- Suitable for: for those who want to work with a feasible load, lovers of the East.
- What muscles does it train: mainly pelvis and legs. medium.
- 4-5 kcal per hour per 1 kg of body weight.
- Result after six months: improved posture, a sense of self-confidence, a feminine figure.
I came to the trial lesson in sneakers and without a scarf with monists. They didn’t look at me askance, but there was a slight discomfort, since everyone else was dancing in Czechs, tying a scarf around their hips.
The elements are simple, I liked the life-affirming energy of the lesson. But at the end of the workout, I was almost not tired - I realized that it was unlikely to lose weight here. But getting a waist and correcting your posture is quite realistic.
It is said that increased blood circulation in the pelvic area has a beneficial effect on the female body. And belly dance develops the vestibular apparatus, strengthens the joints and is good for the spine.
4. Body Ballet - grace and become
- Suitable for: for ballet lovers and those who dream of the figure of a ballet dancer.
- What muscles does it train: back, legs and abs. medium.
- How many calories are spent on training: 4–5 kcal per hour per 1 kg of body weight.
- Result after six months: noticeably improved posture, coordination of movements, grace. The figure is approaching an achievable ideal.
In essence, this is a ballet with elements of yoga, Pilates and cardio. It is very beautiful, even though the dancers are not in lush tutus, but in sportswear. In the group for beginners, the exercises are not very difficult, a lot of stretching. Some of them are performed at the ballet barre, if there is one in the hall. I had. For an hour and a half I felt like a ballerina.
There are no clearly regulated rules in body ballet - the coach focuses either on the dance or on the sports component, depending on the wishes of the students and their own experience. In my case, it was more like a classical ballet, measured and boring, with long repetitions of the simplest elements.
5. Jazz Modern (Contemporary) - freedom of expression
- Suitable for: for those who want to learn how to dance beautifully to any music.
- What muscles does it train: legs, hips and back. high
- 5-6 kcal per hour per 1 kg of body weight.
- Result after six months: toned figure, improved coordination of movements, revealed creative potential.
I didn't go to jazz-modern, because I decided on latin. But I looked through the crack at the lesson. From the side, the dance looks impressive. It looks like ballet, but there is no classic stiffness. There are many unusual figures, free movements, but at the same time everything is very rhythmic.
Impression - I won't repeat it, neither the first nor the second. The elements are complex, the combinations are long: different steps, rotations, jumps, rolls on the floor. It will be difficult for a beginner to join a group if it is not for absolute beginners. The music used is modern, often romantic hits.
Jazz-modern didn't suit me just because of its complexity. The loads here are serious, although not exhausting. But this is no longer fitness, but art.
Go through my criteria again:
|Slimming||Emotions|| Expended |
| Simplicity |
|Belly Dance||no||yes||no, little load||yes|
|Body Ballet||yes||no, boring||yes||yes|
|Jazz Modern||yes||yes||yes||no, difficult|
Everything is simple here: more activity - more calories burned, a bonus - a lot of positive emotions. A positive attitude in the process of weight loss is very important.
And so, our selection of the 10 most popular dance styles:
1) Ballet - 700-750 kcal/hour
You can burn about 750 kcal per workout by doing the classic steps. And in order to look graceful, the trainer will also recommend reducing daily calories to a minimum.
2) Hip Hop - up to 750 kcal/hour
The main elements and techniques of this style are: body swing, jumps, falls, spins and light acrobatic movements.
3) Reggaeton - up to 700 kcal/hour
Sharp movements involve all muscles, high-quality cardio load strengthens the heart muscle and “accelerates” the blood. During the dance, the legs, hips and buttocks are strengthened, giving the forms a piquant roundness;
4) Modern Jazz - up to 650 kcal/hour
This "mixture" of elements of classical ballet, ballroom dancing, tap, break and other styles is attractive because it heavily loads almost all muscle groups, and this is extremely important in the process of losing weight;
5) Zumba - 525 kcal/hour
Zumba is a dance fitness program that combines fitness exercises and movements from Latin American dances.
6) Pole dance (plastic strip) 500 kcal/h
Combines cardio, stretching and strength training at the same time. Almost all muscle groups are involved. The main load falls on the legs, stomach, back and buttocks.
7) Twerk - 500 kcal/hour
Twerk is a highly erotic dance whose roots can be found in American southern rap. The dance actively works out the legs and hips, and also increases the density of the tissues of the pelvic bone, which helps to avoid osteoporosis.
8) Latina - 450-500 kcal/hour
Latina is a common name for many styles of Latin American dances, such as mamba, bachata, jive, rumba, cha-cha-cha and others. All of them are united by the fact that the dance is based on energetic movements that actively help fight excess weight.
9) Belly dance or oriental dance - 300-400 kcal/hour
Perhaps, this is the most feminine dance of all possible fitness directions and, at the same time, the most uncomplicated in terms of choreography. It is difficult to overestimate the benefits of oriental dances, especially for women: while doing belly dancing, you actively shake your hips, as a result of which blood circulation increases in the pelvic organs. This helps to restore the functioning of the ovaries, and also has a beneficial effect on the uterine mucosa. With the help of oriental dance, spasms during the menstrual cycle are reduced.
10) Contemporary - up to 400 kcal/hour
Contempo is a dance direction consisting of many different techniques and styles. It is based on classical dance, modern and oriental techniques - qigong, yoga, taijiquan.
As you can see, dancing is a great helper in the process of losing weight. The main thing to remember is that it is important not only to reduce, but also to keep weight. An important factor that helps not to gain extra pounds is a fast metabolism, which can only be achieved with the help of a power load. Dancing is primarily a cardio workout. Therefore, do not forget to add strength exercises to them 2-3 times a week to achieve a really high-quality result!
How many calories are spent dancing in a disco? How many calories are burned in ballet and aerobics?
Dancing is one of the simplest, most fun and rewarding activities because in addition to the really high, at the same time you are still positively charged and spend time with pleasure, which is very important when building a body shaping technique and in general time is the same as swimming with a fast crawl. In addition, ballet burns probably the most calories of any type of dance, and more than 3 times!! more than modern dance. It's no wonder that ballerinas and ballerinas are so slender (or maybe they don't take others as astronauts ..:))
It is also interesting that ballroom dancing is very insignificant compared to the same disco, normal aerobics and ballet: so a dancer with a body weight of 60 kg consumes 239 kilocalories per hour, while active disco consumes 348 calories in the same time.
To find out how much you spend at the disco, answer yourself the question - how do you like to dance and choose between Disco dances, modern dances and Latin ballrooms.
So how many calories are spent on aerobics, step or disco:
|Forms of dance and exercise||Calories burned, kcal / hour, with a weight in|
|90 kg||80 kg||70 kg||60 kg||50 kg|
|Ballet lessons||965 calories per hour||863 calories per hour||761 calories per hour||653 calories per hour||560 calories per hour|
|Ballroom dancing||354 calories per hour||316 calories per hour||279 calories per hour||239 calories per hour||205 calories per hour|
|Disco dancing||515 calories per hour||460 calories per hour||406 calories per hour||348 calories per hour||299 calories per hour|
|Modern dance||308 calories per hour||276 calories per hour||243 calories per hour||209 calories per hour||179 calories per hour|
| Low intensity aerobic dancing |
- calm aerobics
|276 calories per hour||247 calories per hour||218 calories per hour||187 calories per hour||160 calories per hour|
| High intensity aerobic dancing |
- active aerobics
|624 calories per hour||558 calories per hour||492 calories per hour||422 calories per hour||362 calories per hour|
Merely limiting your servings is not enough to effectively lose weight. On average, to get rid of 1 kg of fat, you need to burn 7,000 kilocalories, and without sports, this is simply impossible to do. Nutritionists recommend creating a calorie deficit, as well as choosing your favorite type of physical activity. Only with such a tandem will it be possible to properly lose weight. About how many calories you need to burn and how to lose weight, read further in our article.
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How many calories do you need to burn to lose weight
To burn 1 kg of fat, you need to spend an average of 7000 kilocalories (plus/minus 500 kilocalories). They also give a recommendation to lose weight gradually and smoothly, namely by 4 kg per month maximum. To burn fat at 500 g per week, you will need to burn about 3500 kilocalories, per day - 550 kilocalories. And such a deficit needs to be done only in order to get rid of 2 kg per month.
If you follow a diet that allows you to create a deficit of 500 kilocalories per day, you will be able to lose weight by 1 kg in 2 weeks . That is why doctors emphasize the need to use not only a balanced diet, but also physical activity. You also need to consider that the less body weight becomes, the greater the calorie deficit is needed, which makes it necessary to recalculate the amount of calories consumed every 2-4 weeks.
You can lose 1 kg of body weight only by creating a deficit of 7000 Kcal, but this rule only works in the first 1-2 weeks of active weight loss, because subsequently the metabolic processes slow down greatly. For subsequent weight loss, you will need to increase the calorie deficit.
How many calories per day do different activities burn
In order for the weight loss process to proceed competently and in a certain mode, it is necessary not only to regularly provide the body with physical activity, but also to perform the exercises correctly.
This is the most popular form of exercise for obese people. , walking is allowed even for those who have problems in the musculoskeletal system, and the weight excess is too large. It is generally accepted that:
- normal at a maximum speed of 3 km/h burns 200 kcal per hour of such load;
- Walking at a speed of 5 km/h will require at least 300 Kcal per hour from the body, sometimes 400.
But these indications are very conditional, because a lot depends on such factors:
- walking temperature;
- initial/initial weight of a person;
- the number of kilometers traveled and others.
To maximize your calorie burn, follow these expert tips:
- You can and should practice Nordic walking . This is a load that is carried out using special ski poles. It is considered the safest and most effective for weight loss, it allows you to burn 40% more calories than normal walking.
- Walking up and down stairs will be very effective . But this type of load is allowed only for those who do not have problems in the work of the cardiovascular system. If you do such walking, you will be able to burn 60% more calories.
- Losing weight must walk at least 5 km a day , only in this case you can count on effective weight loss. In this case, the step should be medium, and the pace should be high enough (as far as possible).
- Walking time must not be less than 40 minutes , because the process of burning calories begins at 20 minutes of training and continues until it ends. The best option is the load for 60 minutes, then it needs to be increased to 90 minutes.
At a typical "amateur" running speed of 7 km/h, 600 kcal is lost in 60 minutes of training. Jogging will be especially effective, which burns about 1000 kcal per hour, but it may be contraindicated for people who are overweight. At least, doctors and sports instructors do not advise starting weight loss with such a load, because damage to the musculoskeletal system and disruption of the cardiovascular system is possible.
It is worth paying attention to, which can be walked according to the scheme walking 100 m - jogging 400 m - sprint (fastest run) 300 m - walking 100 m . Such training in the early days can be performed with double repetitions, but for people who are too obese, even such a “lightweight” option can become problematic.
Therefore, at first it is worth reducing weight by at least 10 kg by walking and correcting nutrition, and only after that start more intensive exercises.
Unfortunately, this popular weight loss exercise burns catastrophically few calories - only 5 kcal per minute . But you can increase this figure with the help of dumbbells - weighting makes it possible to get rid of 15 Kcal per minute.
Such data is not a reason to refuse to perform the plank exercise, because it will be effective for strengthening muscle mass.
To make this type of exercise more useful in terms of weight loss, you need to use dumbbells during the exercise. Even if they are 1 kg each, at least 500 Kcal will be burned per hour of training.
Such a load is considered one of the most effective for maintaining physical fitness and losing weight. By doing only one, 1 Kcal is burned. If you perform the exercise constantly, then you can increase the number of repetitions to 50 and even 100. Accordingly, you will be able to burn 50 and 100 Kcal. Considering that push-ups are performed at a fast pace, you will need to spend a maximum of 5 minutes on one approach.
This exercise belongs to high-load gymnastics, and it burns 690 kcal per hour of load. It is easiest to perform it with legs wide apart, but if you want to enhance the effect, then the legs should be located side by side. On inhalation, the body is lowered; on exhalation, it is lifted.
For quick weight loss, women need to perform 45 push-ups per day, dividing them into 3 sets. Men will need a heavy load - 100 push-ups in 5 sets.
Surprisingly, spinning the hoop is a great way to burn calories. Moreover, this exercise does not require high endurance or special knowledge / skills. In just 1 hour of rotating the hoop, you can burn about 500 Kcal, but you can increase this figure if you perform the exercise at a fast pace. . It is much easier to practice daily two approaches to the hoop for 30 minutes, then each load will save you from 210-250 Kcal.
You can enhance the effect by performing a load while standing on one leg or simultaneously with rotation, do any dance movements or wave / rotate your arms, head.
This is not only a hobby, relaxation and pleasure, but also a method of burning calories. If the dances are slow or take place in a calm rhythm, then in 1 hour of class you can lose about 200 Kcal. You can increase efficiency and increase the rate to 300-400 Kcal by choosing rhythmic, fast, moving dances.
Choosing a specific physical activity will make weight loss effective and real. You can combine classes - for example, in the morning, perform 2 approaches to the rope for 10-20 minutes, do 50 sit-ups in the afternoon, and dance for an hour in the evening. Thus, in a day it will be possible to burn almost 1000 kcal! Usually such a load is gentle, the pace of the exercise is low or medium, so the rate of burning calories will also not be too impressive. Zumba moves
- General complex. This is a full-fledged workout in the gym, during which both gymnastics and classes on standard simulators are performed, and power loads are given. In 60 minutes, it is possible to burn about 600 kcal. It does not matter what the speed of the exercises will be, the end result remains the same.
- Tabata is a short workout that only lasts 4 minutes , but during this time, strength exercises are performed at a very fast pace. For 1 minute of such a load, almost 14 kcal is burned! If you perform 3-4 approaches to tabata per day, then it is not difficult to calculate the number of calories that you can get rid of - 250 kcal minimum, which is not bad at all, given the amount of time to complete the complex.
How many calories do you burn during sex
Sex is, of course, not a full-fledged workout, but physical activity is powerful for the body, and this can be used for weight loss . Here's what experts say about this method of burning calories:
- One kiss destroys 68 kcal, but only if it lasts 60 minutes. If a woman kisses her beloved man in a position on top and doing push-ups at the same time, then in 10 minutes she will be able to get rid of 70 kcal.
- Undressing each other burns about 8 kcal. If a man starts to unbutton his beloved's bra with his teeth, then he will burn about 50 kcal in 1-3 minutes!
- Massage will be pleasant for both partners. For an hour of such pleasure, you can burn 80 kcal. This result will be both for the massage therapist and for the one who receives the “service”.
- 30 minutes of slow, erotic dance even in clothes - and you can get rid of 100 kcal. The pace may be different, but it is better if it starts to gradually accelerate.
- An hour of active sex - and 145 kcal will be burned. If a woman is in a position on top, then another 50 kcal can be safely added to this indicator.
There are many ways to burn calories. The most enjoyable is sex with a loved one, but it will not give impressive results. Therefore, it is better to combine "carnal pleasures" with banal physical activity and lose weight smoothly, while maintaining muscle mass.
Watch the video about burning calories for weight loss:
What do you think, 100, 200 or twice as much? What is the equivalent of these losses: maybe a whole dinner eaten, or just a small apple for lunch. About different types of activities, and about how many kilocalories you lose in one lesson, read on.
How many calories are burned in different types of dance?
It turns out that not only aerobics and strength training help to quickly lose weight and gain the desired muscle mass. The well-known and beloved dances also help us to become slim and attractive, and finally, to find the figure of our dreams. So, how many calories are burned while dancing.
In the first place, oddly enough, ballet. With the help of various classic pas, you can burn about 750 calories.
Second place goes to Hip-Hop - 465 calories.
Third place at the disco - 394 calories for free and not always beautiful movements.
What to choose?
Classical dances are perfect for respectable girls and women. It is they who will help not only to lose the cherished calories, but will form the correct posture, give special grace and elegance to the gait.
For lovers of sultry parties and hot passions, Latin American dances are an ideal option. Here you can throw out all the emotions out, cheer up and just spin in a crazy rhythm.
You can feel like real feminine goddesses after doing strip plastic surgery and belly dancing. The real art of seduction in its original, pure form will help to win the beloved man.
Where to go to class?
We found out how many calories are burned while dancing. We also learned about the variety of dances, and what is best for you in terms of temperament. Now the matter is small - to find a suitable gym, where you will forget about everything and just enjoy what is happening.
So, in women's fitness you can go to sultry latin classes. Rumba, mamba, samba, cha-cha-cha and salsa - all this will cease to be exotic words, but will become a real hobby. Also in this fitness center there is a unique Zumba Fitness program - a kind of symbiosis of dance and aerobics. If you want to lose as much as possible and completely forget about excess weight, then this is what you need!
Do you want a feeling of incredible freedom? Then feel free to go to. Free dance classes will help not only to completely liberate and relax, but also get rid of unnecessary complexes, add grace and elegance to movements, give peace and real rest to the whole body.
Do you want to be sexy and feminine, to beat your man to the ground? Then forward to the club 5th element for oriental dance classes or strip plastic. An ideal figure, softness in movements, incredible flexibility - all this you will get after attending classes of this dance type.
How many calories are burned per hour of dancing
How to dance to lose weight and get rid of cellulite
Do you think you can lose weight only if you deprive yourself of delicious food and regularly torture your body in the gym? You are wrong - you can lose weight with pleasure! For example, dancing.
Dancing is one of the most accessible and enjoyable ways to keep yourself in great shape. Dancing classes allow not only to get rid of fat folds and tighten muscles. Rhythmic movements improve flexibility and coordination of movements, strengthen immunity, speed up metabolism, promote the breakdown of fat and get rid of cellulite. During dance, the body produces the hormone of happiness - endorphin. So a charge of vivacity and positive is guaranteed!
It remains to find out: how many calories does dancing burn and how does dancing save cellulite? We will talk about this further.
Dancing for weight loss: how many calories can you burn in a workout?
Psychologists consider dancing one of the best methods for weight loss!
Everything is simple here: more activity - more calories burned, as a bonus - a lot of positive emotions. A positive attitude in the process of weight loss is very important.
And so, our selection of the 10 most popular dance styles: 1)
Ballet - 700-750 kcal/hour You can burn about 750 kcal per workout doing classical steps. And in order to look graceful, the trainer will also recommend reducing daily calories to a minimum.
2) Hip-Hop - up to 750 kcal/hour The main elements and techniques of this style are: body swing, jumps, falls, rotations and light acrobatic movements.
3) Reggaeton - up to 700 kcal/hour Sharp movements involve all muscles, high-quality cardio load strengthens the heart muscle and “accelerates” the blood. During the dance, the legs, hips and buttocks are strengthened, giving the forms a piquant roundness;
4) Jazz-modern - up to 650 kcal/hour This "mixture" of elements of classical ballet, ballroom dancing, tap, break and other styles is attractive because it heavily loads almost all muscle groups, and this is extremely important in the process weight loss;
5) Zumba - 525 kcal/hour Zumba is a dance fitness program that combines fitness exercises and movements from Latin American dances.
6) Pole dance (plastic strip) 500 kcal/hour Combines cardio, stretching and strength training at the same time. Almost all muscle groups are involved. The main load falls on the legs, stomach, back and buttocks.
7) Twerk - 500 kcal/hour Twerk is a very erotic dance whose roots can be found in American southern rap. The dance actively works out the legs and hips, and also increases the density of the tissues of the pelvic bone, which helps to avoid osteoporosis.
Latina - 450-500 kcal/hour Latina is a common name for many areas of Latin American dances, such as mamba, bachata, jive, rumba, cha-cha-cha and others. All of them are united by the fact that the dance is based on energetic movements that actively help fight excess weight.
9) Belly dance or oriental dances - 300-400 kcal/hour Perhaps this is the most feminine dance of all possible fitness areas and, at the same time, the most uncomplicated in terms of choreography. It is difficult to overestimate the benefits of oriental dances, especially for women: while doing belly dancing, you actively shake your hips, as a result of which blood circulation increases in the pelvic organs. This helps to restore the functioning of the ovaries, and also has a beneficial effect on the uterine mucosa. With the help of oriental dance, spasms during the menstrual cycle are reduced.
10) Contemporary - up to 400 kcal/hour Contempo is a dance direction consisting of many different techniques and styles. It is based on classical dance, modern and oriental techniques - qigong, yoga, taijiquan.
As you can see, dancing is a great helper in the process of losing weight. The main thing to remember is that it is important not only to reduce, but also to keep weight. An important factor that helps not to gain extra pounds is a fast metabolism, which can only be achieved with the help of a power load. Dancing is first and foremost a cardio workout. Therefore, do not forget to add strength exercises to them 2-3 times a week to achieve a really high-quality result!
Burning calories by dancing
Dancing is an aerobic exercise, during which the body is saturated with oxygen and actively burns fat in muscle tissue. This is a very simple and affordable way to get a toned figure and smooth skin without signs of cellulite. You don’t need any special equipment (except for half-dance) and you don’t need to drag yourself through the whole city to a sports club either. You can dance at home, and on vacation, and wherever you are in the mood to warm up.
The number of calories burned while dancing depends on your weight, age and duration of the class. On average, a dancer weighing 50 kg burns about 250 calories per hour of moving to music. With a weight of 75 kg, the body will spend 390 calories, and with a weight of 115 kg - already 580 calories per hour of exercise.
Choosing the right dance genre is very important. Ballet is considered the record holder for calories burned. But ballroom dancing is located on the very last step in the ranking of fat-burning dances. However, first things first.
Dancing is one of the simplest, most fun and rewarding types of physical activity. in addition to the really high calorie consumption , at the same time you are still positively charged and spend time with pleasure, which is very important when building a body shaping technique and generally healthy weight loss.
Amazingly, the biggest calorie burn is provided by ballet classes: more than 30% more calories in the same time as swimming in a fast crawl. In addition, ballet burns probably the most calories of any type of dance, and more than 3 times!! more than modern dance. It's no wonder that ballerinas and ballerinas are so slender (or maybe they don't take others as astronauts ..:))
Find out: How many calories do you burn swimming? How many calories are burned in crawl swimming or diving?
It is also interesting that ballroom dancing burns calories very little compared to the same disco, normal aerobics and ballet: so a dancer with a body weight of 60 kg consumes 239 kilocalories per hour, while active disco consumes 348 calories at the same time.
To find out how many calories are you spend at the disco, answer yourself the question - how do you like to dance and choose between Disco dances, modern dances and Latin ballrooms.
So how many calories are spent on aerobics, step or disco:
|Forms of dance classes and physical exercises||are burned by calories, kcal/hour, with a weight of||60 kg||50 kg|
Do you want to lose weight? Top up on cardio. And then everyone imagines the hell of a treadmill or an endless circle in the stadium near the house. But what if we tell you that you can lose calories, get high on your favorite tracks and pump your body and heart in an unusual format of cardio training? And this is not even about innovative simulators, popular cycling or a banal jump rope. We are talking about dancing!
As part of our editorial experiment, we went to dance training at New York Dance Studio
, armed with special sensors and Suunto smartwatches. The purpose of our experiment was to find out how many calories can be burned during a regular dance workout at the "Beginner" level. The results exceeded all expectations, but more on that later.
we understand that the individual calculation of calories burned during training directly depends on the parameters of your body: height, weight, etc. Therefore, all data below is individual and may not be accurate. But these figures can be taken as an average, if you do not plan to feel sorry for yourself and be lazy in training, and the coach expects to squeeze the maximum out of you.
During the experiment, we attended two training sessions in the areas of "Hip Hop" and "House". Compare the data and try to understand what is right for you.
hip-hop: we squeeze the maximum under bit
Duration of class:
Michelle Beatz (Mikhail Nichiforov)
Brief Spend Spend Hop is a dance direction that has absorbed African American street philosophy, elements of funk, pop, break and jazz. It originated at the end of the last century as a dance of the inhabitants of poor American neighborhoods. But what came out of it - expression, passion, creativity, freedom and emotions - went far beyond street battles.
The training itself was quite varied and was divided into blocks: warm-up, study-repetition of individual basic elements that make up the dance, memorization of choreography through the combination of various elements (bundles). It was hot and difficult from the fact that the brain fought with the body. It was important not only to perform the element correctly, but also to remember its place in the combination, to follow the technique and attention ... to relax. Yes, yes, with all this, it was still necessary to relax, trust the music and start enjoying the process. But the results were worth it.
Duration of the lesson:
Kerry (Karina Muslimova)
HAUS - dancing from the sameemic STILLITION Chicago in the early 80s. Interestingly, the name of the style comes from the Warehouse club, where DJs started playing house music. What is in the music is reflected in the dance - it's high speed, rhythm, drive. Wide, energetic movements are performed to short slowing down and then accelerating fragments of house.
House is legs, legs and more legs. And when the coach says: “Let's connect our hands, swing to the beat and make a turn,” the brain explodes. But the most amazing thing about this is that our body is much smarter than we are, and perceives a lot on some intuitive level. Therefore, after a few repetitions, I began to automatically (bingo) perform a bunch. And honestly, I’ll tell you, this is a real thrill when you just start moving on the same wavelength with the beat and sounds without any extra stress. It's like dancing in a disco, but without improvisation, but with clear preparations. All in all, a definite recommendation from me.
do not skip the warm-up. This is necessary in order not to get a ridiculous and unnecessary injury. And in dance, this is a great way to hone the technique of the basic elements that are used in drawing up connections and choreography.
The readings of the gadgets surprised me: by the number of steps taken, the house even interrupted my way from the subway to the subway. For a workout, I found and jumped about 4120. That's how you go to two workouts, and the norm for the day is ready.
Maximum pulse (peak):
The number of steps passed during training:
Instead of a conclusion
If you still have not decided on what basis to choose a dance direction, choose what you like. Browse your playlist and see what kind of music makes you dance in front of the mirror or energizes you before the work day. You can burn 300 kcal in half an hour of the hated (for me personally) crossfit, or you can not notice how two hours have passed, honing the elements and ligaments near the mirror.
The main advantage of dancing is that it is simply impossible to think about something superfluous during training. I thought about the perishability of life or the routine at work - I missed a couple of coach's recommendations and already got out of rhythm. Therefore, if you want to dance cool, at the master class you will have to turn off your head and join the process. Here is such a budgetary motivation - cheaper than a session of a psychotherapist, you will also burn calories.
You can learn more about dance directions, schedule and levels.
Any activity that increases your heart rate helps burn calories, which is why dancing is a great way to get rid of excess body fat. The calories burned by dancing can vary greatly depending on which muscle groups are used during the movement of the body. The longer people dance, and even with pleasure, the higher the chances of burning fat and building a muscular corset. This is especially interesting for the category of people who are trying to keep their weight and body volume within the given limits, or are starting to think about it.
There are quite a few styles from which you can choose the one that suits you: belly dance, ballroom styles, swing, ballet, salsa, hip-hop, breakdance, tap, vogue, lambada. These and many others can be found in financial centers, special dance schools on Vernadsky or Lenin Avenue, in Moscow or Chelyabinsk, in a big or small town. If you know how to study on your own, TV or Internet video tutorials will help.
A dance session (about 30 minutes) can burn between 105 and 620 calories. The result is influenced by many factors, such as
The number of calories spent on a dance or class can be increased if:
- Exercise in a good mood, enjoying the dance, freely performing all movements, without constraint and tightness.
- If arm movements are expected, perform them with maximum opening, this will allow more muscles to be involved in the work.
- Take big steps, move more and move up and down as much as the dance steps allow. Try to feel your muscles in your thighs and buttocks.
- Keep your whole body in good shape without forgetting your posture.
- Perform all movements with full force, but comfortably.
And of course, to achieve a result, it is not enough to just dance at a corporate party two or three times a year.