How many calories does pole dancing burn per hour
How Much Do You Really Know About Pole Dance Fitness?
An increasing number of people are learning that pole dancing is not "slutty" or an activity that just strippers do. However, there are still many misconceptions and prejudice surrounding pole dance fitness. This post will provide an unbiased explanation of what pole dance fitness is, the pros and cons of pole dance, and how many calories you can burn in one pole dance class.
What is Pole Dance Fitness?
Pole dance fitness is a type of performance art that involves dance and acrobatics centered around a pole. This exercise gives your body a full workout, including strength-based internal training and isometric muscle contractions. In other words, it requires a lot of strength. Even men are amazed at how difficult it is their first time trying pole dance fitness.
Although many people today associate this dance form with female strippers, it is an exercise that dates back 800 years to the traditional Indian sport mallakhamb, which was performed on a wooden pole. .. usually by men. If you watch a few videos of mallakhamb, you'll see that it's not that different from modern-day pole dance.
Pole dance fitness provides a myriad of benefits ranging from physical to mental. Many women feel more confident through challenging themselves with pole dance and love the great body that comes with it.
Benefits Of Pole Dancing Include:
- Weight loss
- Increased confidence
- Better mental health
- Greater flexibility
- Stronger muscles
- Proper posture
- Gives you a challenge
- Stress relief
- Strengthened bones and joints
- Better heart health and blood flow
- Greater balance and mobility
- Regular pole dance practice makes childbirth easier
In a one-hour pole dance class, you can burn approximately 250-350 calories. According to Angela Edwards, owner of PoleLaTeaz, women who are 40-50 pounds overweight usually lose the weight in 6-8 weeks with pole dance fitness.
Women are encouraged to wear stilettos during their pole dance sessions because it challenges the body. You'll get more out of the workout in heels. However, if you are unable to wear stilettos, ballet shoes or bare feet are perfectly acceptable.
Pros Of Pole Dance Fitness
- A sense of accomplishment when you master a difficult move.
- Become more comfortable in your own skin.
- Embrace your sexy side.
- Stay in shape while having fun.
- Become physically stronger.
- Overcoming challenges and learning difficult moves gives you more confidence in other areas of your life.
- Relieves stress.
- You will probably get a few bruises, scrapes, and burns while learning.
- A risk of injury like falling on your head.
- It will feel uncomfortable at first to push yourself out of your comfort zone.
- You will likely feel dizzy in the beginning until your balance and coordination improve.
Following pole fitness Instagram accounts can inspire you and encourage you to keep going as you learn pole dancing. It will also help you develop a deeper appreciation of this performance art. Some of these Instagram users provide helpful pole dance tips with their posts too.
@maggie_falling: Maggie Ann is a pole dancer who won Most Athletic in the USA's National Aerial Pole Art in 2014 and was the level 4 champion in the 2014 Atlantic Pole Championships. Her Instagram account consists mostly of videos, which you can use to get ideas for your own routines.
@anastasiaskukhtorova: Anastasia Skukhtorova is a professional pole dancer from Russia, who won the Pole World News Picture Perfect Award (2014). You will find helpful pole dance tips and inspirational images on her Instagram. An example of a tip she included with a picture is to train with stretch bands because it opens your hips more.
@greshilovevgeny: Men who are looking for pole dance inspiration should follow Greshilov Evgeny. He won the World Pole Sport Championship in 2012 and Best Male of the Pole Art 2013 Championships.
Pole dance fitness is a reputable form of exercise just like lifting weights, running, and dancing. Many people who try pole dancing say that it's much more difficult than they expected and thus develop respect for professional pole dancers.
Photo Credit: Shutterstock
Calories Burned in Pole Dancing Fitness Class – Daily Calories Burned Calculator
Weight：
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Pole Dancing Fitness Class
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Calories Burned During Pole Dancing Fitness Class: 0 Kcal
Pole Dancing Class for Fitness is becoming more and more popular in many places. Although someone holds a negative view of this type of dancing, pole dancing offers amazing latent fitness benefits.
Pole dancing class calories burned
As a type of physical activity workout, pole dancing can help to burn lot’s of calories. A study recently published in Journal of Strength and Conditioning Research revealed that pole dancing has a METs value of 4.6, and people can burn 281.6 kcal in an hour of pole dancing class session. This is the same as the amount of calories burned in a body pump class or a 25-minute run at a speed of 10 km/h(6.2 mph).
To measure energy expenditure in pole dancing class, researchers from the University of Western Australia and Auckland University of Technology recruited 14 female pole dancers. All volunteers did three 60-minute standardized pole dancing classes.
The results indicate that The average oxygen consumption amount is around 16.0 ml/kg/min in a 60-Minute pole dancing class session.
Calories burned in an hour of pole dancing fitness class is around 281.6 kcal (this means that a person can burn 4.7 calories per minute). And Pole Dancing has an average METs value of 4.
6.[1]
It means that pole dancing can be categorized into moderate-intensity aerobic physical activity.
According to ACSM, Calories burned per minute = 3.5 × METs × Weight(in kg) ÷ 200.
That is to say, calories burned pole dancing per minute = 3.5 × 4.6 × Weight(in kg) ÷ 200.
For example, a 150-pound (67.5 kg) woman can burn approximately 5.4 calories per minute in pole dancing fitness class (3.5 × 4.6 × (150 × 0.45) ÷ 200), and 326 calories in an hour.
Pole dancing calories burned per hour
| lbs | per minute | 30 minutes | per hour |
|---|---|---|---|
| 130 lbs | 4.7 kcal | 142 kcal | 285 kcal |
| 140 lbs | 5.1 kcal | 153 kcal | 307 kcal |
| 150 lbs | 5.5 kcal | 164 kcal | 329 kcal |
| 160 lbs | 5.8 kcal | 175 kcal | 351 kcal |
| 170 lbs | 6.2 kcal | 186 kcal | 372 kcal |
| 180 lbs | 6. 6 kcal | 197 kcal | 394 kcal |
According to The Physical Activity Guidelines for Americans, 2nd edition, to maintain physical fitness, all adults need to do at least 150 minutes per week of moderate-intensity cardiorespiratory exercise or 75 minutes per week of vigorous-intensity physical activity, or an equivalent combination of both. [2]
Obviously, it’s a good exercise workout for people who are interested in pole dancing.
Can pole dancing help lose weight?
From the previous discussion, we can know that people can burn a lot of calories in a standardized pole dancing classes. Obviously, Pole dancing can help lose weight.
As everyone knows, 3500 calories equal around 1 pound of fat. If you (weighing 150-pound) intend to lose 1 pound through the way of pole dancing, you will achieve the goal in two weeks.
1.Pole Dancing for Fitness: The Physiological and Metabolic Demand of a 60-Minute Class
Nicholas, Joanna C.; McDonald, Kirsty A.
; Peeling, Peter; Jackson, Ben1; Dimmock, James A.; Alderson, Jacqueline A.; Donnelly, Cyril J.Pubmed
2.The Influence of Removing the Ten-Minute Bout Requirement on National Physical Activity Estimates.CDC
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How many calories are burned per hour of dancing
How to dance to lose weight and get rid of cellulite
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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 say dancing is one of the best weight loss methods!
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 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, 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) Jazz-modern - up to 650 kcal/hour This "mixture" of elements of classical ballet, ballroom dancing, tap, break and other styles is attractive in that 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 Contemporary 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.
Calories
Dancing is one of the easiest, 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, steps or discos:
| Forms of dance classes and physical exercises | Caloria, Kcal/hour, at | 9013 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg kg | 60 kg | 50 kg | |
You should also adjust your diet, give up high-calorie fats, and striving to be deposited on your waist. Eat protein foods 2 hours before class: cottage cheese, chicken or turkey fillet, for example. Drink more water during your workout. But you shouldn’t eat for another 2 hours after dancing. 
Classes include all types of load: power, aerobic, stretching, elements of acrobatics. Pole dance is not a striptease, as many people think, but only its imitation. The main emphasis here is on the technique of execution, and it is worth noting that it is not easy. 
This is the perfect dance for those who want to really pump up their legs. Relief, tightened, slender hips, calves, buttocks - this is the main result of Irish step classes. In addition, this type of dance helps to pump up the press, correct posture, develop the respiratory system and strengthen the heart muscle. The dance is very rhythmic, which means that at each workout you will have to sweat a lot, but, as you know, not only harmful substances, but also extra pounds go away with sweat. 
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. 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.
For reference:
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:
1 hour
Level:
beginner
Lecturer:
Michelle Beatz (Mikhail Nikiforov)
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 (ligaments).
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 subway to the house (there are 3517 of them).
Minimum pulse:
89
Maximum pulse (peak):
137 3517
The number of burned calories:
410 kcal
Training intensity:
6/10 9000 9000 9000 9000 9000 9000 9000 6/10 9000 9000 6/10 9000 9000 6/10 9000 6/10 calories
Lesson Duration:
1 hour
Level:
beginner
Lecturer:
Kerry (Karina Muslimova)
Brief certificate: 9000
House - dancing dance from the same name 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.
Important:
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.
Minimum pulse:
97
Maximum pulse (peak):
151
The number of steps passed during:
4120
90 /10
Instead of a conclusion
If you still have not decided on what principle 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.
Editor's opinion:
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 dance 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.
Calories burned
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:
- Practice 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. Regularity is needed, which implies at least two full-fledged classes per week. And in order not to gain the calories spent immediately, it is recommended to refrain from eating an hour before and after training. However, food is a completely different story.
To have a slender figure, it is not enough just to go on a diet, because without physical activity, the accumulated calories are consumed very slowly and inefficiently. The calorie burning table for various physical activities will help you to coordinate when choosing what is best to do.
An active lifestyle helps the body get rid of excess calories in a short time, which means it makes it possible to lose weight quickly.
In this article, we will tell you what burns calories best and how to quickly lose weight without resorting to debilitating diets. And you can control the energy consumption and the work of the body with the help of special fitness bracelets with a heart rate monitor and an alarm clock.
How many calories does dancing burn - Goldy-Woman.com
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How many calories does dancing burn? And because dancing is fun to do, this makes it one of the most successful physical activities for losing weight and maintaining a normal weight: you are unlikely to quit doing it, because you love it!
Dancing as a form of exercise uses a wide variety of movements, involving many muscle groups in dynamics - and this burns a significant amount of calories.
Exactly how many calories dancing burns depends on what style of dancing you do.
There are a lot of dances, among the most popular: salsa, hip-hop, ballet, swing, ballroom dancing, belly dancing, breakdance, folk, zumba, pole dancing - all this counts as a workout.
Below we give an approximate consumption for each type of dance; All values are approximate and have been calculated for people weighing between 55 and 85 kg. Actual numbers will vary based on weight, amount of muscle mass, gender, and intensity or energy put into the dance.
Hip-Hop
This dance includes a wide range of full body movement that puts it high on the calorie expenditure scale. Hip-hop often includes freestyle, which causes muscle groups to “guess” what movement is next - this increases the response to physical activity and reduces the likelihood of a plateau effect. An hour of hip-hop uses approximately 370 (for people with a small weight) to 610 (for people with a weight of more than 80 kg) calories.
Salsa
Salsa burns approximately 405 calories per hour for a 60 kg person and 480 calories for an 80 kg person.
Ballet
We calculated that ballet burns 389-450 calories per hour. Bonus of ballet: good posture, strong "corset" muscles, flexibility and very strong legs. Ballet is known for making a beautiful, long, well-proportioned body. But ballet is a very difficult type of dance, it requires a lot of strength. Professional soccer players have been known to use ballet training to improve their performance.
Swing
Burns 300-550 calories due to its intensity. There are also styles of swing with jumps and a number of maneuvers with a partner - in such cases, swing can burn even more calories.
Ballroom dancing
Ballroom dancing burns different amounts of calories depending on the intensity. Slow - 150-220 calories per hour, fast - 250-320 calories per hour.
Belly dance
Belly dancing burns 270-320 calories - this is a low intensity style.
Faster and more intense styles burn 290-360 calories.
Tap dance
Tap dance is a complete cardio workout where the main work is done by the legs. This dance burns between 200 and 700 calories per hour: this difference depends on the number of movements per hour and intensity.
Breakdancing
How many calories does breakdancing burn? It can require remarkable strength and dexterity, as some movements require impressive postures when it is necessary to support the weight of the entire body. We calculated that break dancing burns 400-650 calories per hour.
Folk
Slow folk burns 250-330 calories, fast styles 310-420 calories.
Zumba
Women weighing 55-75 kg burn approximately 350-650 calories per hour doing zumba - and that's only if you do the entire hour of training at maximum intensity.
Pole dance
Pole dance develops sufficient strength and burns 250-350 calories per hour.
