How much weight can you lose by dancing for 30 minutes
Can You Lose Weight By Dancing In Your Room: It's Time To Crank Those Tunes Up!
It’s hard to tell what drives away from weight loss more: training or dieting. While being most oft-recommended practices to lose weight effectively, these two can be pretty unappealing, especially in their extreme versions. At the same time, dancing to lose weight is rarely even considered an option – it is either something for kids, or just a leisure activity. In reality, regular and energetic dance sessions can surely shed your pesky pounds away. Dancing in the living room is perhaps one of the most fun and financially undemanding ways to melt away your fat. Can you lose weight by dancing in your room? How many calories do you burn while dancing? What dance form is best for weight loss? This article will give you all the answers and tips you need to get your heart pumping to your favorite bops.
A Short History Of Dance
Okay, everyone intuitively understands what dancing is. This practice is so widespread in pretty much all societies around the world that it can be considered an essential component of culture. But why is it so?
The oldest proof of existence of dancing in human cultures comes from the 9000-year-old cave paintings that were found in India. These inscriptions depict various scenes of hunting, childbirth, religious rites, burials, communal drinking, and dancing. Finding clear evidence about dancing rituals in ancient cultures is a challenging task, that is why scientists try to piece together all the facts from secondary sources like cave paintings. The period when dancing started spreading around the world can be traced back to the third millennia BC. At this time, Egyptians started using dance as integral parts of their religious ceremonies. After looking at various ancient tomb paintings, it was concluded that Egyptian priests used musical instruments and dancers to mimic important events of their culture – stories of gods and cosmic patterns of moving stars and sun (7).
In ancient Greece, various dances were frequent both as parts of important rituals and for entertainment or seduction. Dancing is one of the oldest and most popular forms of self-expression. The boom and rapid development of dancing in modern Europe began during the Renaissance period and continues to these days.
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While dancing is viewed as a go-to entertainment activity for many, its weight loss and cardiovascular benefits are often kept in the shade.
Dancing has multiple benefits for your health. Many dance moves target your core, arms, quads and hamstrings, glutes, and back (5). The range of physical benefits here is incredibly high, and dancing as an activity can be suitable for people of all ages and sizes.
So, the benefits of dancing include (4):
- improved health of your heart and lungs
- strengthened muscles, improved endurance and motor fitness
- enhanced aerobic fitness
- enhanced muscle tone and strength
- assistance in weight loss
- stronger bones and reduction of the risk of osteoporosis
- improved coordination, agility and flexibility
- better balance and spatial awareness
- more physical confidence
- boosted intellectual performance
- better general and psychological well-being
- boosted self-confidence and self-esteem
- improved social skills
Read More: Stretch Routines for Dancers Geared Toward Muscle Relaxation and HealingHow Dancing Results In Weight Loss?
Should you dance for weight loss at home? Undoubtedly yes. Dancing helps you lose weight, first and foremost, because it burns calories. Obviously, the number of calories burned depends on the intensity of your dance session. Whether you’re slowly waltzing or energetically moving in a Zumba session, determines the number of calories burned while dancing. How many calories can you burn dancing?
A 125-pound person burns about 90 calories in 30 minutes of slow dancing, 165 calories in disco or ballroom and 180 calories in fast or ballet dancing (3).
At the same time, a 155-pound person burns 112 calories in 30 minutes of slow dancing, 205 calories from disco or ballroom and 223 calories from fast or ballet dancing. A 185-pound person burns roughly 133 calories in 30 minutes of slow dancing, 244 calories from disco or ballroom dancing and 266 from fast or ballet dancing.
So, as you can clearly see, the number of calories you’ll burn while dancing depends both on the intensity of dancing you choose and your bodyweight.
As you already know, dancing is a helpful and effective tool to lose weight if practiced efficiently. Can you lose weight by dancing in your room? Definitely.
Still, some dances are better for weight loss, some a bit less productive. What dance form is best for weight loss?
Easy Dances To Learn And Lose WeightFreestyle Dance
This type of dance is the easiest to learn because, in essence, you don’t have to learn anything. Freestyle dance is improvisation, when you move freely and without any plan. It was born in the early 1970s when dancers began to show off their freestyle skills on the streets and in different public areas (6). Several crucial locations that contributed to the birth and growth of freestyle dancing were in New York and Los Angeles, while Jamaica played a huge role in the reincarnation of reggae seen in particular forms of freestyle dance.
Because there are no strict rules in freestyle dancing, it can be literally anything, and can be practiced by literally anyone. In freestyle dancing, you can unleash your creativity and discover new sides of yourself. If you want to lose weight, choose fast rhythms that boost your energy levels and pump you up to dance non-stop. To lose weight, practice freestyle dance for 30 minutes a day.Hip Hop
Hip hop originated on the streets and hip hop sessions are almost equivalent to a full-blown workout for those trying to cut down their extra pounds. The high energy movements performed in this dance form work your entire body. In particular, the steps in hip hop focus on your waist and hip region which help you tone up your abs. An hour-long hip hop session a couple of times a week will help you lose weight in the most enjoyable way possible.Belly Dancing
This is an amazing form of art that helps you tone up different areas of your body like hips, back, and abs. Belly dancing is all about slow and controlled movements that help you improve flexibility and blood circulation. When you shake your belly, you burn calories, and shape your butt. Of course, it also burns abdominal and thigh fat. It strengthens your muscles and enhances posture, freeing you from back pain. It is a low-impact type of physical activity, and it is safe for your bones. By shaking your belly for an hour, you can burn up to 300 calories (2). Although belly dancing can not be considered an aerobic exercise, it can become a crucial part of your training regimen. You can sign up for a class or practice belly dancing at home. Belly dancing improves the flexibility and fitness of your whole body.Salsa
Salsa dancing is emerging as a vibrant and refreshing alternative both to other, more popular dances, and to traditional workouts. It has deep Caribbean and African roots, and is especially popular in Latin America (8). Various classes based on Salsa, Mambo, Cumbia, and other techniques are emerging everywhere, offering energetic and passionate experiences. Dance movements of salsa alternate between very slow and insanely dynamic. A salsa session is a first-class workout. Salsa merges aerobic and anaerobic training, improving your stability and strengthening your legs. You can burn up to 420 calories by dancing salsa for an hour.
Read More: Aerobic Exercise At Home-Simple and Beneficial At-Home Aerobic WorkoutsZumba
Zumba includes salsa, rumba, merengue, and hip hop moves in its dance program, thus giving you an effective cardio workout. It is a high-energy type of aerobic exercise inspired by latin dance culture, and it can be a fun way to increase your physical activity and daily calorie burn. Zumba was proven to be an extremely effective way to burn calories.
In a 2012 study (9) of 19 healthy female Zumba participants ages 18 to 22 burned an average of 9.5 calories per minute during a 40-minute class. That resulted into an average of 369 calories total in about 40 minutes. That was more calories burned than while kickboxing, performing step aerobics, or power yoga.
Of course, you can practice Zumba alone, since it does not require a partner. However, many gyms offer Zumba classes for an affordable price.
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Learn Different Dance Types
There are so many different dance types that choosing only one may be a difficult task. The answer to this is very simple: try as many types as you want! Obviously, if you want to become a professional dancer, you’ll eventually need to choose your specialization. But if you’re simply looking to lose weight by dancing, the variety here is an advantage. Learn a little about different styles, rather than exclusively focusing on one, and have fun!
Listen To The Rhythm And Feel The Music
Most people dance because they are inspired by a beat or can’t resist the tune. To become a grade ‘A’ dancer, you need to feel the music and express it through your movements. Listen to music connected to the dance style you prefer as much as possible to get familiar with it.
Look Up, Not Down
A widespread mistake among beginner dancers is looking at your own feet while dancing. This error is natural, and yet you need to avoid it. Dancing is in fact not about seeing, but about feeling.
Instead of staring at your feet, try to remember how your steps feel, with the shifting of your weight and changes in direction registering in your mind. If you’re dancing with a partner, try to follow their steps, so that your movements were in sync.Dance With Different Partners
Wanting to dance with your partner or friend in the beginning is natural. It’s a great bonding opportunity or a way to catch up on “quality time”. Let go of all the worries swarming in your head, shake off the stress, and try to turn each dancing practice into an opportunity to discover something new about your partner.Relax And Have Fun
Remember, dancing is meant to be fun, not a chore or something to get worried about. Dancing is supposed to help lower your blood pressure, not raise it, so don’t stress out.
Especially when you’re practicing dancing for weight loss, you should never be ashamed of your dancing skills. Remember: you’re there to shed those pounds in a fun way, not to become a famous professional.Final Thought
Can you lose weight by dancing in your room? Undoubtedly yes. Even more so, you can lose weight by dancing in a group class, or in the streets, or pretty much everywhere. Dancing is an empowering practice that can make you not only lose weight, but also become more confident in yourself, find new friends, and explore your personality. You can choose from a wide variety of dances, from zumba to hip hop, to achieve your weight loss goals.
While dancing is a sure way to burn some calories, you need to understand that it is essential to modify your diet as well. Dancing can be a viable alternative to working out, but it is not an alternative to a healthy diet. You need to include whole grains, plant and seafood proteins, leafy greens, nuts, legumes, fruits, and berries in your daily diet to yield the most from your weight loss plan. It is also essential to maintain a caloric deficit, but not too extreme, as extreme diets may be deleterious to your health. Besides, keeping your water intake high is immensely important. Water delivers essential nutrients to all organs, supplies oxygen to the lungs, and maintains heart function.
Gulping a glass of water before your meal will help you eat less and feel full faster. Drink a glass of lemon water every morning to support your immune system and amplify your weight loss results.DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!SOURCES:
- 5 Tips For Dance Beginners (n.d., realbuzz.com)
- 10 Simple Dances To Help You Lose Weight Easily (2019, stylecraze.com)
- Can Dancing for 30 Minutes a Day Help You Lose Weight? (2020, livestrong.com)
- Dance – health benefits (n.d., betterhealth.vic.gov.au)
- Dancing as a Workout (n.d., webmd.com)
- Freestyle dance: 4 tips from the pros to expand your skills (2020, redbull.com)
- History of Dance (n.d., dancefacts.net)
- Salsa Dance: Origin, History & Steps (n.d., study.com)
- Zumba®: Is the “Fitness-Party” a Good Workout? (2012, ncbi.nlm.nih.gov)
Can Dancing for 30 Minutes a Day Help You Lose Weight?
Dancing is a great way to burn calories.
Image Credit: Luis Alvarez/DigitalVision/GettyImages
Depending on your preferences, you can work out in the gym or dance for weight loss. Sometimes you just need an engaging form of exercise to keep you coming back and shedding off the pounds. Dance gets your heart pumping faster, and you can burn massive calories in as little as half an hour.
Video of the Day
Dancing for 30 minutes a day can help you meet your weekly exercise requirements and burn calories. Coupled with a reduced energy intake, it may help you lose weight.
Burning Calories to Lose Weight
Weight loss is difficult but straightforward. You need to burn more calories than you take in. The name of the game is energy balance, according to the National Heart, Lung, and Blood Institute.
When you burn more calories than you take in you're in a state of negative energy balance. This should be your goal if you're trying to lose weight.
The number of calories burned while dancing depends on several factors, according to the MD Anderson Cancer Center. The primary consideration is the intensity of the exercise. Different types of dance have different intensities. If you do a slow waltz with a dance partner, you'll burn fewer calories than you would following a hip-hop dance exercise video.
Read more: 4 Fit-tastic Benefits of Step Aerobics
The second factor they mention is body weight. If two people do the same activity at the same intensity, the heavier person will burn more calories. When you're larger, you simply have more mass to move and your muscles have to work harder.
The last factor is your body composition. Muscles use more energy than fat, so people with more lean mass will burn more calories.
Dance for Weight Loss
A table from Harvard Health Publishing shows the difference in calories burned between different types of dance and body weight. A 125-pound person will burn roughly 90 calories in 30 minutes of slow dancing, 165 calories in disco or ballroom and 180 calories in fast or ballet dancing.
A 155-pound person will burn 112 calories in 30 minutes of slow dancing, 205 calories from disco or ballroom and 223 calories from fast or ballet dancing. A 185-pound person will burn roughly 133 calories in 30 minutes of slow dancing, 244 calories from disco or ballroom dancing and 266 from fast or ballet dancing.
As you can see, the number of calories burned depends on both the intensity of your dancing style and your body weight. Before you commit to using dance as a form of exercise to lose weight, seek out different options. Find a dance style that you enjoy, but also one that is safe and appropriate for your fitness level.
Aerobic dance classes are popular because you can join a group of people, have fun, listen to music and burn calories. Zumba, for example, is a popular aerobic dance class. You might be able to find it at your local gym, or you can use online videos to practice.
A June 2016 study published in Homosporticus, which used a small sample size, found that Zumba classes helped 45 women, ages 25 to 35, get in shape. The subjects enrolled in 24 sessions spread over eight weeks. By the end of the study, they experienced a reduction in body fat mass and total weight. These findings indicate that Zumba may help you get leaner.
Exercise and Weight Loss
The number of calories you burn per session is important, but you also have to look at things on a larger scale. Doing one dance session per week probably won't make a big difference. If you want to lose weight, start by following the guidelines published by the American Heart Association (AHA).
The AHA recommends getting at least 150 minutes of exercise per week. That translates to two and a half hours. If you do 30 minutes of dance per day, five days per week, you're hitting the appropriate numbers.
Read more: The Best Beginner Dance Exercise Videos
In addition to weight loss, there are other health benefits you can get from regular exercise, including the following:
- Lower risk of heart disease, diabetes and stroke.
- Better sleep.
- Improved brain function and memory.
- Stronger bones.
- Improved mental wellbeing.
You can try hip-hop dance for weight loss, but it may or may not work. As discussed earlier, there are two sides when it comes to the energy balance equation: calories in and calories out.
Dance increases the number of calories you burn, but it won't offset the effects of bad eating. A September 2019 study published in the American Journal of Clinical Nutrition found that exercise alone might not be as helpful as you think, at least when it comes to weight loss.
Proper Nutrition for Weight Loss
The American Journal of Clinical Nutrition study explains that exercise will help you maintain weight loss you've already achieved, but it might not be the best way to lose weight in the first place. Cutting the number of calories you consume by adjusting your diet will yield better results than physical activity alone.
Researchers actually mention a study that showed subjects eating more once they started to exercise. Although they were burning more calories, they were also consuming more. As a result, the weight they lost one year after starting an exercise program was zero.
The USDA has some diet tips for those looking to lose weight. They explain that a short-term diet is not the best solution. Rather, make changes to your diet that you can stick to over the long-term.
Researchers describe the strategies used by what they call "successful losers." These are people who went on a diet and then kept the weight off over the long term. In addition to staying active, you should eat regular meals, including breakfast. Successful dieters reduced both their calorie intake and the amount of fat consumed.
Read more: 13 Sneaky Weight-Loss Hacks You Probably Haven't Heard Before
Sometimes it's hard to figure out what foods to eat. Many popular diets shun carbohydrates, while others discourage fats. The National Heart, Lung, and Blood Institute has some basic recommendations for healthy food choices to lose weight.
A healthy meal plan should include veggies, fruit, whole grains and low-fat dairy. For protein, you should eat lean meat, poultry, fish, beans and nuts. Choose these lean sources of protein as opposed to fatty foods like full-fat dairy and red meat. Protein sources that are higher in fat have more calories and tend to contain more saturated and trans fats.
Is it possible to lose weight with the help of dancing - an excellent means for losing weight
Getting rid of extra pounds is one of the tasks that many girls set themselves when they enroll in a dance studio, while most of us associate weight loss with grueling workouts in the gym, rather than with exciting activities on the floor. So can you lose weight with dancing? Let's jump ahead and answer right away: yes, but only with an integrated approach and the support of a qualified trainer-teacher. You can easily find a real professional who will help both with motivation and with the tactics of burning excess in our club.
How to lose weight by dancing
There is no secret here: our body gets rid of its stores of stored fat when it expends more energy than it consumes. Therefore, we can do this in two ways: increase the load or create an energy deficit (that is, reduce the number of calories consumed). And if you do both, it's a combo! The body itself will not notice how it begins to lose excess. At the same time, dancing as an effective physical activity and a method of losing weight is best suited: here is the music that cheers you up and makes your heart beat faster, and your favorite hobby, and the motivation to be more successful in your dance group. Yes, the mere fact that, having signed up for a dance, you have to leave the house once again to come to class, it will help to burn calories.
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How it works
Here's what will happen in your body while you move on the floor: first of all, metabolism is activated. The body will burn calories intensely for several hours after a workout. During this period, it is advisable to drink more fluids, but do not take heavy meals, so as not to interfere with the "magic" process of losing weight. With regular dancing, the lymphatic system normalizes its work, and this is getting rid of all kinds of edema and the ill-fated cellulite. The result will not be long in coming: the skin will tighten, the muscles will tone up, and the silhouette will become clearer and, of course, more feminine. In addition, dancing is a great exercise for the heart, and if you used to suffer from shortness of breath, it will pass soon after regular training.
Here are some more pleasant "bonuses" from dancing:
- You lose weight in a pleasant company, supporting each other and not being left alone with your "extra" kilograms;
- Many dance exercises work those muscles that are difficult to "touch" even in the gym;
- In any case, you get a strengthened muscular corset, which means an even posture, a toned stomach and tight hips;
- Unlike many other sports, there are practically no contraindications for dancing, and even if you have health problems, you can choose the right direction;
- Dancing is the optimal combination of strength and cardio workouts, which is considered the most suitable for the fat burning process, and due to the alternation of periods of tension and relaxation, your workouts will come closer to the intervals that are now so popular in gyms.
In addition, if you came to a special studio, it means that you are not indifferent to classes, and these are increased chances that you will not give up training and losing weight halfway, but continue to dance even when the desired result is achieved.
Experts even identify five areas that are the best helpers for those who want to lose weight:
- Strip plastic and pole-dance include both power and aerobic loads, as well as stretching and acrobatics. Naturally, all this forces the body to train in an enhanced mode. Weight loss guaranteed! It should be borne in mind that classes in this direction do not begin at all with an approach to the pole, but with the development of basic exercises that strengthen the muscles of the whole body. They say that even those parts of the body that I had not suspected before begin to work.
- Reggaeton is a direction that requires good physical preparation and a trained body. Energetic dance replaces full-fledged cardio. Plus - increased load on the legs, hips and buttocks.
- Belly dance. Great for those who want to tighten the muscles of the body and see the long-awaited press. In "shaking" the whole body is strengthened, and calories are burned due to energetic movements. In addition, belly dancing is believed to work the thighs and buttocks, toning them without boring squats and lunges. Worth a try!
- Irish step - this trend has become one of the top leaders for weight loss, maybe unexpectedly, but quite justifiably: it is believed that such activities completely replace jogging in the park. The upper body in the Irish step is almost not involved, but the legs work out to the fullest.
- Flamenco - provides the body with a uniform load. This direction trains all major muscle groups, toning them and correcting the feminine silhouette. Flamenco is a very energetic dance that will not let you get bored during class. And it is also very useful for the spine and, as a result, a beautiful posture.
All Latin dances and jazz modern also got into the top ideal for weight loss dance styles.
Do not expect from dancing that you will start to lose weight in some specific places. Belly dancing, for example, will not make you press "cubes", leaving your arms and legs as they were. Weight loss is a complex process, and the fat layer is burned throughout the body, and in problem areas - the slowest. But certain dance directions will be able to increase the physical load on specific parts of the body, where beautiful muscles will subsequently appear instead of “burnt” fat. Is this not a sporty fit figure?
How to speed up the process
Losing weight is not a quick process, but the first results can be seen after a few dance lessons. When you need to lose more than a couple of kilograms, you should think about proper nutrition, without which no fat burning is possible. The scheme is simple: we increase the load on the body and at the same time create a small calorie deficit. When the body realizes that it needs more energy, it will take it not from incoming food, but from its own reserves.
Proper nutrition is not a meager diet at all, but only frequent small meals, increased amounts of meat, cereals and fiber, and a minimum of pastries and sweets.
It is worth considering another aspect of any weight loss. Regardless of which dance direction you have chosen to correct your figure, comprehensive self-care from the inside and out will help speed up the process. Namely - the correct drinking regimen (at least one and a half liters of clean drinking water per day), massage for the skin, moisturizing masks and body wraps. It is difficult to achieve results alone in the process of losing weight, but as an addition to dancing and proper nutrition, care will play the role of an accelerator.
For a pleasant weight loss, a company of like-minded people and a qualified mentor, please contact us!
What dances help to lose weight?
Learn how to lose weight by dancing, provide scientific data and advice on exercise frequency and nutrition.
Dance and lose weight!
Contents of the article
You can think of dancing as something you do in a club on a Friday night. But in fact, dancing is a great way to exercise, burn fat, calories, and lose weight. Men Today has already written about how beneficial dancing affects well-being. If you're looking to add a few new moves to your workout plan, read on to find out how dancing can help you lose weight.
How many calories can you burn dancing?
As with most types of exercise, faster and more energetic forms of dancing burn more calories than slower ones. For example, dancing hip-hop will expend more energy than waltzing. Here are some examples of how many calories you can burn in 30 minutes of dancing if you weigh 70 kilograms:
- Ballroom dancing: 118 calories
- Hip-hop: 207 calories
- Salsa: 143 calories
- Swing calories
The US Department of Health recommends that adults get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. This is necessary for health benefits and weight loss.
So if dancing is your main form of exercise, the amount of time you spend doing it depends on how vigorously you do it. If you want to lose significant weight (lose 5 percent of your body weight or more), experts recommend at least 300 minutes of moderate-intensity exercise per week.
( Read also: How lack of sleep interferes with weight loss: 5 reasons to sleep more)
Dance options and weight loss0003
There are many different types of dance, all of which offer health benefits and potentially help you lose weight. Many gyms offer dance lessons, and online dance videos are available to help you figure out which form of dance is right for you. If you prefer free movement, you can simply turn on your favorite music in the living room and dance for 30 minutes or more. If your heart rate increases in the process, you burn calories. If you are interested in certain types of dance, here are some popular options for exercise and weight loss.
Zumba is a dance fitness program with Latin American and other international music. It is based on interval training, where fast and slow movements alternate. These short bursts of high-intensity exercise will burn even more calories than just dancing at a steady pace. Many fitness clubs and community centers offer zumba classes suitable for all fitness levels. Numerous studies also speak about the benefits of dance. For an hour of training, you can burn 400-500 kcal.
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Hip-hop is a high-intensity, high-performance form of dance. It includes everything from breakdancing to modern dance moves. Some gyms may offer hip hop classes. Many dances in this style include repetitive movements, some of which are associated with a strong percussive load. These movements can lead to injury if done incorrectly or if you don't take time to rest between sessions. For an hour of training, you can burn 400-450 kcal.
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Ballroom dancing includes partner dances such as waltz, foxtrot or tango. Although there are many competitions in ballroom dancing, it is a great workout for amateurs. Visit your local community center or dance studio in your neighborhood to see if there are ballroom dancing classes you can attend. Ballroom dancing is low-impact, so it's a great way to get some aerobics if you have joint problems. The effectiveness of ballroom dancing is also confirmed by research. For an hour of training, you can burn 300-400 kcal.
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Many muscle groups work during this type of dance. Moreover, the abdominal muscles are the hardest. In addition, the muscles of the shoulder girdle and back are strengthened. At the same time, the load on the joints and ligaments during classes remains minimal. Belly dancing will help you lose weight and tighten your figure. For an hour of training, you can burn 350-400 kcal.
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This type of dance will allow you not only to relax, but also to lose weight. Classes include all types of loads: power, aerobic, stretching, elements of acrobatics. Dancing for weight loss on a pole tightens all muscle groups. So, the muscles of the arms and shoulder girdle, the press and muscles of the back, legs and buttocks, as well as the calf muscles are actively working. Classes improve flexibility, stretching, transform posture and gait. For an hour of training, you can burn 450-450 kcal.
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Passionate Spanish dance sets a very fast pace, so that the process of losing weight will not seem monotonous and boring to you. In order to master flamenco, you need to learn how to beat a fraction, keep your back straight and arch your hands. After a few months of training, the hips and buttocks decrease in volume, and the calf muscles acquire a beautiful relief. Also, with the help of this dance, you can lose weight in the arms and neck. Other elements of flamenco, twists and turns, work out the muscles of the back. This will help you strengthen your spine. For an hour of training, you can burn 300-400 kcal.
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We have prepared some tips to increase the effectiveness of dancing for weight loss. In particular, do not eat at least an hour before class so that you feel comfortable doing it. It is also recommended to drink a glass of water 20 minutes before the start of a dance workout. In addition, to maintain muscle 30-40 minutes after a workout, you need to eat a small portion of protein with carbohydrates.
Let's talk about the dance routine for weight loss.