Written by – Jaya Pathak
Losing weight doesn’t mean to run on the treadmill in a crowded gym. You can lose your weight through one of the most enjoyable and sustainable ways – DANCING. Yes, you heard it right. Whether you are alone in your room, thinking to join an online class or stepping on the dance floor; moving to music can not only reduce your calorie but it will also improve your mood and boost your brain health.
In this blog, we will explore the scientific reason behind dance based weight loss.
Why one should consider dance as an effective workout?
According to Harvard Health Publishing, a 30 minute session of fast dancing can burn between 180- 266 calories. It is nearly equal to a moderate jogging.
Dancing is a moderate to vigorous cardiovascular exercise which raises heart rate, improves lung capacity and engages large muscle groups. A meta analysis of over 600 studies concluded that dance interventions can lead to significant fat loss, improved body composition and reductions in body mass index among people with obesity and overweight. Additionally, dance reduces stress and boosts your mood and heightens enjoyment which helps you to stick with dancing in long term.
What are the top dance styles for weight loss?
There are various dance styles which vary in terms of its intensity and the level of calorie burned. There are some popular styles which are listed below:
- Zumba: Zumba is an aerobic fusion of salsa, merengue and hip-hop moves. It is inspired by Latin dancing which can increase your physical activity and daily calorie burn. A small study was carried on 19 healthy female Zumba participants aged 18 to 22 burned an average of 9.5 calories per minute during a 39 minute class. It is concluded that more calories were burned than spending the same amount of time kickboxing doing step aerobics or power yoga.
But the amount of calories you are going to burn during Zumba depends on a number of factors including your age, weight, current level of physical fitness, genetics and intensity during workout. - Hip- hop: Hip hop dance is a highly intense urban dance style. It has supreme weight loss potential. The dynamic and fast-paced movement in hip-hop increases the calorie expenditure. It promotes muscle toning by engaging legs and upper body. It also contains the freestyle elements which enhances creativity as well as motivation. If you practice hip hop regularly then it can lead to body composition improvement.
- Salsa: Salsa is a vibrant Latin dance which promotes weight loss through its rhythmic movements. It can burn 400 to 600 calories per hour. The fast footwork elevates heart rate and burn calories. The dance style engages lower body muscle and enhances muscle toning. This dance is an engaging way to stay active and foster social interaction. The consistent salsa practice can support weight management.
- Belly dance: Belly dancing is an expressive dance style which promotes weight management. It can burn around 250 to 450 calories per hour. The hip and abdominal movements engages the core muscles. It supports spinal flexibility and body posture. This dance style is quite enjoyable and is in low impact nature which encourages regular participation. If you consistently practice belly dancing, it can contribute to calorie expenditure.
- Ballet: It is a graceful and structured dance which contributes to weight loss. Around 300 to 450 calories is burn per hour by performing this dance style. It promotes balance and muscle engagement. This dance style enhances flexibility and body posture supporting an active lifestyle. This dance form is both fulfilling and artistic way to maintain weight. Frequent dance session can lead to improve muscle tone.
What are the benefits of dance workouts?
- Dance workouts combines cardio as well as strength training which leads to increased calorie expenditure. Depending on the time duration and intensity of your dance routine, you can burn a significant amount of calories contributing to your weight loss.
- If you are the person who prefer to engage regularly in dance workouts, then it will result in enhancement of your metabolism. Due to the continuous movement and muscle engagement, your metabolic rate will allow your body to burn more calories even at rest.
- There are various dance styles which target different muscle groups which promotes muscle toning. As you will progress in your dance workout, you will notice a significant improvement in your muscle strength and endurance.
- Dancing is not merely a cardiovascular activity, rather it is a form of expression which can reduce your stress levels. The reduction in stress levels contribute to better well-being and can prevent emotional eating.
- Dancing boosts your heart health by enhancing cardiovascular fitness and lowering the risk of heart problems.
Few notable tips
- If you want to maximize the results without entering into a gym then you can follow a certain framework. You can structure your dance workout session by dividing it Into warm up, main set and cool down session.
- You can choose your workout playlist as per your own choice.
- You can keep a track record of your progress.
- As summer is approaching, you must stay hydrated and eat a balanced meal rich in protein.
- You can alternate various dance styles to keep your workout session fresh and engaging.
Conclusion
If you are looking for weight loss then you really do not need any expensive equipment or the membership of any gym. All you need is just a good playlist and the willingness to dance. Dancing is truly an amazing way to reduce weight as it delivers a full body workout. By choosing the right style and following the tips you can make your weight loss journey quite exciting.
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