How many calories do i burn dancing
Calories Burned Dancing | Calculator & Formula – Captain Calculator
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LAST UPDATE: September 24th, 2020
The average person will burn 300-800 calories per hour dancing.
The number of calories burned will depend on your weight and the intensity and style of dance. A 200-pound (90.7kg) person will burn 458 calories per hour tap dancing and 700 calories per hour in an aerobic dance class. A 150-pound (68kg) person will burn 344 and 523 calories per hour in the same scenarios.
How many calories are burned from dancing?
Calories burned per minute = (MET x body weight in Kg x 3.5) ÷ 200
“MET” is a measurement of the energy cost of physical activity for a period of time. You can find an activity’s MET on the chart above.
A task with a MET of 1 is roughly equal to a person’s energy expenditure from sitting still at room temperature not actively digesting food.
A task with a MET of 2 uses twice as much energy as a task with a MET of 1. A task with a MET of 10 uses 10 times as much energy as a task with a MET of 1.
MET values “do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium.” (as quoted from the main page of the Compendium of Physical Activities).
A person weighs 180 pounds (81.65kg) and tap dances (a task that has a MET value of 4.8) for 1 hour (60 minutes).
Calories Burned from tap dancing (per minute) = (4.8 x 81.65 x 3.5) ÷ 200 = 6.86
Calories Burned from tap dancing (for 60 minutes) = 6.86 x 60 = 401
Sources and External Resources
- Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. Retrieved May 11, 2015, from the World Wide Web.
- Arizona State University Healthy Lifestyles Research Center – Compendium of Physical Activities – Dancing – Provides MET values for dance activities.
- Learn about “MET” and the compendium of physical activities from Arizona State University, University or South Carolina, and Wikipedia. There is a summary of general physical activities defined by intensity from the CDC and the Harvard School of Public Health.
- Recommendations on physical activity for health from the Harvard School of Public Health and the WHO.
- Read about the health benefits of dance with “The Many Health Benefits of Dancing” by Berkeley Wellness, “Use It or Lose It: Dancing Makes You Smarter, Longer” by Richard Powers of Stanford Dance, “Why Is Dancing So Good For Your Brain?” by Christopher Bergland of Psychology Today, and “Dance – health benefits” by Australia’s Better Health Channel.
- Learn to dance with “Learn to Dance with Three Easy Steps” by the Wall Street Journal’s YouTube video, “The Best Online Dance Training Programs You Can Try At Home” by Rachel Rizzuto of Dance Magazine, “7 Dance Moves You Should Always Have In Your Arsenal” by Cory Stieg of Refinery 29, and “7 TikTok Dance Tutorials from 2019 That’ll Make You Look Like a Pro” by Dylan Kickham of elite daily.
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Calories Burned Dancing Calculator – Fitness Volt
This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
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How many calories do you burn with Dancing?
This calculator calculates the calories burned doing many different types of dancing. The average person will burn 300-800 calories dancing depending on what type of dancing they do and how much effort they use.
WeightWeight in Pound
Choose Dancing ActivitySelect Activity1. Aerobic dance wearing 10-15 lb weights2. Aerobic, general3. Aerobic, high impact4. Aerobic, low impact5. Aerobic, step, with 10 - 12 inch step6. Aerobic, step, with 4-inch step7. Aerobic, step, with 6 - 8 inch step8. Anishinaabe Jingle Dancing9. Ballet, modern, or jazz, general, rehearsal or class10. Ballet, modern, or jazz, performance, vigorous effort11. Ballroom dancing, competitive, general12. Ballroom, fast13. Ballroom, slow14. Bench step class, general15. Caribbean dance16. Ethnic or cultural dancing17. General dancing18. Tap
If you would like to use this calculator on your website or blog you can simply embedded this calculator in one click. Use the below "Generate Code" tool to get the embedded code.
How to Use Dancing Calculator
To use this calculator all you have to do is put in your weight, and the time spent doing the activity, after that you will find the specific exercise that you spend time doing. Here are the step-by-step instructions.
- Choose your unit of measurement – metric (kilograms) or imperial (pounds)
- Enter your weight
- Select the specific dancing activity, add the number of minutes you spent rowing
- Hit Calculate
You should now see approximately how many calories were burned while dancing.How The Calculator Works
This calculator uses something called the MET formula, which uses what is called MET (metabolic equivalent) values. This formula calculates the approximate calories burned for various physical activities. How many calories you burn will vary because of things like muscle mass, age, sex, or other external factors affecting calorie expenditure.MET
Met values are values that rate the calories burned doing various activities, and are used in the MET formula.
A MET is the ratio between your resting metabolic rate relative to your active metabolic rate. Your resting metabolic rate (RMR) is the same thing as your basal metabolic rate (BMR), they both measure the energy expended at rest, when your body is not actively digesting. Your active metabolic rate is the energy expended on a daily basis, including your resting metabolic rate.
Activities rated with MET values are typically called tasks, and the higher the MET of a task, the more calories are burned.
A task with a MET of 1 burns as many calories as your resting metabolic rate. A task with a MET of 5 burns 5 times as many calories as a task with a MET of 1, or expends 5 times as much energy as your resting metabolic rate.
Your body uses 3.5 ml of oxygen per minute per kilogram of body weight. This number is used in the MET formula. The amount of oxygen your muscles use can be calculated by yourself by multiplying 3.5 ml by your bodyweight in kilograms.Formula
Total Calories burned in 1 minute = (3.5 x MET x body weight in kg)/200Examples
A person weighing 150 pounds will burn 558 calories doing general dancing per hour.
- Calories burned (per minute) = (body weight in kg x MET x 3.5) / 200
The formula to calculate the calories a 150-pound person will burn per hour doing general dancing will look like this –
- (68.0389kg x 7.8 x 3.5) / 200 = 9.28730985 Calories burned per minute of general dancing
In order to calculate the number of calories that were burned in one hour of dancing, you must multiply the number of calories burned per minute by 60 minutes.
- Calories per hour burned = 9.28730985 x 60
So, 558 calories per hour will be burned per hour of dancing.Results
A 150-pound person will burn 558 calories per hour of doing general dancing. A 150-pound person will also burn 9.3 calories per minute doing general dancing.What is Dancing?
Dance is a performing art such as drama and music that consists of movements in a sequence to convey elegance or to have aesthetic or symbolic value.
There are several types of dancing, ranging from different cultures and from different historical periods. There are also different types of genres of dancing, such as ballroom, martial, or hip-hop.
Dancing is used in various other performing arts, such as plays that use dancing and musical numbers, which are called musicals, and cheerleading, or martial arts.
Dancing is generally a performance done to music that is practiced by one or many people. A dance routine that is practiced and remembered in a certain way is called a choreographed dance.
Some dance types such as tap dancing and ballroom dancing use music as a compliment instead of as a product of the sound because the dancing is meant to be shared with others, by dancing with partners and performing with them or for them.
Some dance styles like pole dancing and belly dancing are done recreationally to display a romantic gesture, or just as a fun physical activity many men and women take classes to do. This style of dance is also very physically demanding and takes a high level of fitness to be good at.
Does Dancing Burn a Lot of Calories?
Dancing is an excellent way to burn calories. Dancing uses all the muscles in the body and takes a lot of movement with the lower body and hands to do the movements.
Dancing can raise the heart rate and be high intensity and challenging. Dancing can also be slow-paced such as slow dancing and ballroom dancing is.
Slow-paced dancing will take more focus but is less challenging physically and more difficult to do things like balance and develop your own style of dance.
What Type of Dancing Burns the Most Calories?
The style of dancing depicts the calories that you burn while dancing. The styles of dancing that will burn the most calories are hip hop dancing, Samba, Salsa, and Swing.
Hip-hop dancing is very high energy and uses all kinds of flexibility, muscles, and especially strong legs, arms, and core to do hip-hop dances. Especially for hip-hop dances like break dancing.
Hip-hop dancing requires increased flexibility and great physical fitness to do. The entire body is used in hip hop dancing, unlike other types of dancing like tap dancing where only the feet are used to create the rhythm and do the dancing.
The fast-paced nature of hip-hop dancing can burn 200+ calories in as little as just half an hour. If you want to burn extra calories with hip-hop dancing, you can learn extra moves in your free time and use your free time to improve your dancing and burn calories.
Dancing styles such as ballet and swing also burn many calories. Ballet is a difficult dance to get into and uses extremely strong feet and resilience to get good at it. Ballet training is very intensive and is high impact.
You will focus on great form more than anything with ballet dancing, and it requires a large space to practice, just like hip-hop, Salsa dancing, and Swing.Calories Burned Dancing
|Type of Activity
|Ethnic or cultural dancing
|Ballet, modern, or jazz, general, rehearsal or class
|Aerobic, low impact
|Aerobic, step, with 4-inch step
|Anishinaabe Jingle Dancing
|Ballet, modern, or jazz, performance, vigorous effort
|Aerobic, high impact
|Aerobic, step, with 6 – 8 inch step
|Bench step class, general
|Aerobic, step, with 10 – 12 inch step
|Aerobic dance wearing 10-15 lb weights
|Ballroom dancing, competitive, general
How to Increase the Calorie Burn While Dancing
Dancing should be a fun exercise and physical activity that you really enjoy. If you enjoy dancing, you will be less reluctant to practice and improve on a regular basis.
You can increase the calories burned while dancing can be increased by dancing more intensely, or for longer.
If you make dancing a full body workout then you will burn more calories and gain strength to improve your dancing ability. The better you get at dancing, the more calories you will burn in turn.
To do this you must increase the time you spend dancing, which can mean increasing the times per week you go to dance classes, staying for longer, or practicing at home.More Calorie Calculators
Try out our other calorie-based calculators below.
- Calories Burned Pilates
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- Calories Burned Playing Badminton
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- Calorie Deficit Calculator
The average person will burn 300-800 calories dancing depending on what type of dancing they do and how much effort is put in. There are several types of dancing you can do, and they all can contribute to your weight loss if you are consistent with your dancing and your diet.
If you want to get the most out of your weight loss journey, tracking the calories you consume and the calories you burn will help you lose weight faster and healthier.
You can use this calculator to keep track of the calories that you burn and be more accountable for the methods you use to lose weight. Whether you dance, run, or just lift weights, tracking the calories you consume and burn will help you out more than the workout itself, if weight loss and better health are the goals.References:
- What is dancing: https://en.wikipedia.org/wiki/Dance
- What are performing arts: https://en.wikipedia.org/wiki/Performing_arts
- Can you lose weight with dancing: https://www.healthline.com/health/dancing-to-lose-weight
- Jetté, M.; Sidney, K.; Blümchen, G. (1990-08). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical Cardiology. 13 (8): 555–565. doi:10.1002/clc. 4960130809.
- Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University.
- Recommendations on physical activity for health from the Harvard School of Public Health and WHO global recommendations on physical activity for health (updated): https://www.who.int
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Categories: Fitness Calculator Tools
Tom Miller, CSCS
Tom is a professional content strategist who loves to write about health and fitness, he is a certified strength and conditioning specialist (CSCS) additionally an expert crap shooter, qualified bro scientist, unmatched at being the best lifter in my local gym.
How many calories does dancing burn / HB
October 8, 2018, 19:37
Dancing is not only about the state of mind and self-expression through movement. It's also about getting rid of extra centimeters at the waist
It would seem, how many calories can be burned in an hour of "it's not clear what"? Some people don't even consider it a big deal. And really, what can be the load? You just move around the hall to the music, and what this gives is not entirely clear.
Video of the day
Dancing is actually a good cardio workout. Depending on your physical form and well-being, you can choose something really light, or you can load yourself so that it will be difficult to walk later, and you will learn a lot about your body, its capabilities and “new” muscles that were practically never there before. involved in the work.
So how many calories does dancing burn?
How it works
Body weight plays a big role in calories burned. This applies not only to dancing, but also to any physical activity. The heavier you are, the more you will spend compared to a lighter counterpart. According to the Harvard Medical School, at a weight of about 60 kg, dancing at a moderate pace, you will burn about 5.5 kcal per minute. This means that in an hour you will lose 330 kcal. A person weighing 70 kg will burn 7 kcal per minute or 420 kcal per hour.
In order to lose weight by dancing, it is advisable to contact a nutritionist who will perform the necessary calculations and create a suitable menu, taking into account all needs. You can do it yourself, the main thing is to follow all the instructions and not retreat. In addition, it is worth remembering that often classes are added to dance classes in stretching or yoga for flexibility and some kind of functional training (TRX, functional training, tabata) to develop speed and endurance. And that's a lot more calories.
“Calorie content” by dance styles.
Now let's figure out how many calories you can burn in an hour doing different types of dance.
- Ballet, jazz, modern dance - 380-450 kcal depending on the intensity.
- Aerobics - 374 kcal.
- Flamenco, belly dance - 238 kcal.
- Salsa - 405 kcal.
- Ballroom dancing - 250 (slow) to 320 (fast) kcal depending on speed and intensity.
- Tango - 389kcal.
- Waltz - 136 kcal.
As a result, you get a beautiful and toned body without distortions in any direction - slender legs, graceful arms, straight back, regal posture. Oh yes! We completely forgot about discos, milongas and salsatecs - now it will always be possible to say that you did not go for a walk with your friends, but are actively burning calories.
Text published with permission of the author
0006 Opinions of the new time
Tags: Dancing weight loss Irina Baranskaya
How much calories are burned for dancing
how to dance and get rid of the way to lose weight and get rid of the way 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 affordable 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, 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 For training, performing classical steps, you can burn about 750 kcal. 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/hour Combines cardio load, stretching exercises 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 the common name for many Latin American dance styles, 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 a 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
|90 kg9191919 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 Nikiforov)
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.
As a result, thanks to my meticulousness (often repeating elements and a little grimace under the beat in front of the mirror), in one training session I walked as many steps as I walk daily from the metro to the house (there are 3517 of them).
Maximum pulse (peak):
The number of burned calories:
410 Kcal Classes: 903 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9000 9 calories
Kerry (Karina Muslimova)
House - dance from the dance of one 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.
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 the 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 the result, it is not enough to just dance at a corporate party two or three times a year. Regularity is needed, which implies at least two full-fledged classes per week.