How many calories does dance burn

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. nine0003

9) Belly dance or oriental dance - 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. nine0003

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! nine0003

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 ..:))

Find out:

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. nine0003

So how many calories are spent on aerobics, step or disco:

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. nine0003

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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. nine0003

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. nine0003

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.

Walking

This is the most popular type 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. nine0032
• 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 should not last 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.

Running

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 in 1 hour of exercise, but it may be contraindicated for people who are very 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. nine0003

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.

Plank

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. nine0003

Such data is not a reason to refuse to perform the plank exercise, because it will be effective for strengthening muscle mass.

Squats

To make this type of exercise more useful in terms of weight loss, it is necessary to use dumbbells during the exercise. Even if they are 1 kg each, at least 500 Kcal will be burned per hour of training.

Rope

Swimming

Push-up

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. nine0003

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.

Hoop

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. nine0003

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.

Dance

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. nine0003

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. nine0113 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. nine0032