What do you think, 100, 200 or twice as much? What is the equivalent of these losses: maybe a whole dinner eaten, or just a small apple for lunch. About different types of activities, and about how many kilocalories you lose in one lesson, read on.
How many calories are burned in different types of dance?
It turns out that not only aerobics and power loads help to quickly lose weight and gain such a desired muscle mass. The well-known and beloved dances also help us to become slim and attractive, and finally, to find the figure of our dreams. So, how many calories are burned while dancing.
In the first place, oddly enough, ballet. With the help of various classic pas, you can burn about 750 calories.
The second place goes to Hip-Hop - 465 calories.
Third place at the disco - 394 calories for free and not always beautiful movements.
What to choose?
For solid girls and women, classical dances are perfect. It is they who will help not only to lose the cherished calories, but will form the correct posture, give special grace and elegance to the gait.
For lovers of sultry parties and hot passions, Latin American dances are an ideal option. Here you can throw out all the emotions out, cheer up and just spin in a crazy rhythm.
You can feel like real feminine goddesses after doing strip plastic and belly dancing. The real art of seduction in its original, pure form will help to win the beloved man.
Where to go to classes?
How many calories are burned while dancing, we found out. We also learned about the variety of dances, and what is best for you in terms of temperament. Now the matter is small - to find a suitable gym, where you will forget about everything and just enjoy what is happening.
So, in women's fitness, you can go to sultry latin classes. Rumba, mamba, samba, cha-cha-cha and salsa - all this will cease to be exotic words, but will become a real hobby. Also in this fitness center there is a unique Zumba Fitness program - a kind of symbiosis of dance and aerobics. If you want to lose as much as possible and completely forget about excess weight, then this is what you need!
Do you want a feeling of incredible freedom? Then feel free to go to. Free dance classes will help not only to completely liberate and relax, but also get rid of unnecessary complexes, add grace and elegance to movements, give peace and real rest to the whole body.
Do you want to be sexy and feminine, to beat your man to the ground? Then forward to the club 5th element for oriental dance classes or strip plastic. An ideal figure, softness in movements, incredible flexibility - all this you will get after attending classes of this dance type.
One of the most enjoyable and fun sports is dancing. Dancing classes develop attention, strength, endurance, coordination, they also psychologically have a very good effect, charge with positive and cheerfulness. If you decide to fight excess weight with the help of sports, but you are bored of sweating in the gym, and you don’t like running, try to lose weight with the help of dancing - this way you will not only get rid of extra pounds, but also find new friends, tone your body, develop flexibility and stretching, as well as find a new favorite hobby.
In terms of energy consumption, dancing can be compared with running, playing badminton or basketball, swimming or doing gymnastics. Calorie consumption during dancing can be from 150 to 500 kcal per hour, depending on the speed, complexity and intensity of the movements. This is a great aerobic exercise that will keep you fit and fun at the same time. In addition, they do not require special equipment (with the exception of some cases, for example, for half-dance or dance with canvases), you can easily practice dancing for weight loss at home, on the street, on vacation - anywhere.
To lose weight with dancing, you must do it regularly, at least 2 times a week.. As an additional load, strength training and stretching are suitable separately. Your sample training schedule might look like this:
- Monday: dancing;
- Tuesday: strength training;
- Wednesday: rest;
- Thursday: strength training + stretching;
- Friday: dancing;
- Saturday: rest;
- Sunday: running, walking, cycling, swimming or other aerobic exercise + stretching.
The duration of training should be 60-90 minutes, first - be sure to warm up, at the end of each workout, spend at least 5 minutes stretching.
Of course, the effectiveness of dancing for weight loss depends on your diet. Eliminate harmful high-calorie foods from your diet, limit alcohol consumption, stop smoking, eat wholesome natural products, drink enough water, and the result will not be long in coming - your extra pounds will start to go away, and beautiful elastic muscles will be in their place.
The diet on training days should be special, with a high protein content. 2 hours before training, eat something protein-carbohydrate. Drink enough during training. After it, do not eat anything for 2 hours.
The most effective dances for weight loss
Of course, different types of dances have different effectiveness. If you have a good physical form (or intend to get it), dances such as strip plastic, body ballet, aerobics, zumba, latin, sports or ballroom dancing, disco are suitable for you. For more advanced dancers, you can offer acrobatics, half-dance (pole dance), canvas dance, break dance and various types of street dances, ballet.
Strip plastic, body ballet, half dance, etc. – serious physical training combined with beautiful music . In addition to a slender body, these weight loss dances will also give you strong muscles, grace and flexibility of the figure., good stretching, femininity and sexuality.
Aerobics, sports, street dancing, hip-hop, breakdancing, rock and roll - these dynamic and fast types of dances require good endurance, strong muscles, and some good stretching.
Latin dances are equally loved by both girls and boys - there is so much sun and energy in them that it fills and permeates us through and through. These weight loss dances are very effective, especially their fast types (reggaeton, merengue, etc.), they do not “pump” muscles and do not require strong stretching, but they train endurance, coordination and flexibility.
Separately, it is worth mentioning such an effective dance in terms of weight loss as Zumba. Zumba is a mixture of Latin American dance moves, fitness and aerobics performed to energetic music. This is not only very intense, but also very fun training and a great way to burn those extra pounds. But belly dancing for burning fat is much less suitable than it is commonly thought, but it has another plus. Energetic movements of the lower body improve blood circulation in it, so this dance is very beneficial for women's health.
Burning calories while dancing
Here is an approximate consumption during different dances of calories (per hour):
- light aerobics - 215 kcal;
- intensive aerobics - 485 kcal;
- ballroom dancing - 275 kcal;
- disco - 400 kcal;
- modern dances of low intensity - 240 kcal;
- fast dynamic dances - 350 kcal;
- classical dances - 160 kcal;
- striptease - 420 kcal;
- dance hall - 370 kcal;
- latina - 300-500 kcal;
- body ballet - 350 kcal;
- jazz modern - up to 700 kcal;
- rock and roll - 400 kcal;
- zumba - up to 550 kcal.
As you can see, almost all types of dances burn enough calories. In addition, you get a great mood, a toned body and cheerful friends who support you, rejoice at your successes, share their experience with you.
First dance lessons for weight loss
If you have never danced, go to any school where they will help you choose the direction, teach you the basic movements, explain the rules. Do not be afraid and do not be shy - you can start dancing at any age, the main thing is your desire.
You may start to succeed from the very beginning, or it may happen that the first lessons of dance for weight loss will only have such results as muscle pain and the belief that you are not able to learn to dance. Cast aside all doubts - each of the dancers who make you freeze in admiration, looking at them, once came to his first teacher and was also upset that he could not do anything. In order to learn how to do the same as advanced choreographers, as well as in order to find a taut slim figure and teachers are needed. After you master the basics, you can practice weight loss dancing at home. To do this, you only need comfortable clothes and shoes and good music.
Dancing for weight loss at home
Many fitness trainers and choreographers release video tutorials on various dance styles that allow you to practice at home. Such video lessons can be found on strip plastic, aerobics, Latin dance styles, hip-hop, zumba, etc. You can practice on your own using these lessons or based on your own experience. However, classes at home are suitable for those who already have dance experience, but for beginners, it is advisable to first take dance lessons for weight loss for a couple of months, otherwise there is a risk of incorrect assimilation of the material - and in some dances, such as strip plastic, ballet, zumba, this may result in injury.
If you choose to work out at home, here are a few tips to help you make your workouts more effective:
- make a schedule of dance classes for weight loss at home and do not deviate from it;
- follow a diet and a special diet, which we wrote about above;
- be sure to do a warm-up before the dance workout, warm up the muscles, do exercises to warm up the muscles and joints;
- it is best to practice dancing in the morning before breakfast, after drinking a cup of coffee or green tea - then the fat burning process will be especially fast.
With age, the human body undergoes irreversible changes, accompanied by a slowdown in metabolism. The latter process sometimes leads to the appearance excess weight. This can be avoided only by regularly taking care of your body. Sports, active lifestyle, Regularly performed physical exercises are the key to harmony for decades.
But not all types of activity lead to the same effect, since some actions consume, for example, 100 kcal per unit of time, while others consume five times more. What activities are burned the largest number calories? It is difficult to give an unambiguous answer, since everything depends on the age, weight and height of a person, the constitution of the body. However, you can average calorie consumption rates to rank the most effective exercises. In our article you will find summary tables on calorie consumption when doing different sports.
daily calorie requirement
on average, women need 2000 kcal, and men 2500 The average person needs at least 1600 kcal, entering the body with food, provided that it is at rest all day. Women, at least a little active, need 2000 kcal, men - 2500.
Alas, sedentary lifestyle and unhealthy diet lead to extra pounds. Later, people begin to take care of the body by doing all sorts of exercises.
There is an empirical formula for determining the vital number of calories. For women it looks like this:
9.99 × weight (in kg) + 6.25 × height (in cm) - 4.92 × age - 161;
to calculate the indicator for men, the figure "5" is added to the result.
If the goal of playing sports is to acquire the optimal weight, you must follow the rule: The number of calories burned should exceed the number consumed by 20%. For example, according to the above formula, 1600 kcal were obtained. Then, to gain normal conditions, you need to burn 320 kcal per day. How to do this is a personal choice for everyone, some choose intense physical exercises, others choose long-term cyclic loads. Before a detailed consideration of ways to burn calories, it is worth referring to the natural data of a person.
Dependence of energy loss on body structure
There are three types of building:
- ectomorph;
- mesomorph;
- endomorph.
The first is characterized by leanness, long limbs, narrow palms and feet, and an almost complete absence of body fat. Such a representative spends energy 5-8% faster.
The second is characterized by a developed muscular system, a long torso, broad shoulders. The following indicators refer specifically to them as the most common representatives.
Endomorph can be distinguished by a rounded face and body, an impressive volume of the subcutaneous layer. It consumes calories 6-9% slower than the mesomorph, since the available fat slows down the metabolism.
When considering the appropriate type of physical activity to maintain optimal weight, you need to consider the structure of your own body. Now it is worth clarifying the number of calories burned with different mobility using the example of a person weighing 70 kg.
Physical exercise at home
jump rope - the most effective calorie burner for home Many people are reluctant to go to the gym, preferring to move at home. Some may say that this is wrong, but even simple movements of the game format can benefit the body. For instance, . Familiar from childhood at a frequency of 120-150 jumps every minute for an hour, it will burn about 750 kcal. It is difficult to withstand an hour of continuous movement, so it is recommended to perform 6-8 sets of 8-10 minutes. Then calories will be consumed a little less (600 kcal).
The jump rope is considered the most effective way maintaining a normal weight if you do not want to leave the house.
Physical exercises with the weight of your body (, jumping "legs together / apart", lifting the torso on) at a light intensity will burn 250, at a high intensity - 550 kcal.
Popular, alas, is not the best method of spending calories - up to 5 kcal every minute. However, it is worth doing it at least to strengthen the muscles and timely transition to harder exercises.
When performing the bar with dumbbells, the situation is different. Taking a load with each hand, the latter alternately rise to the body and linger for 2-3 seconds. 15 kcal is burned per minute.
Some people do not accept working with cargo, leaning towards. It's curious that in terms of benefits, hula hoop torsion is comparable to - about 600 kcal is lost per hour! Leading nutritionists of the world claim that if you twist the hoop for 5-6 ten-minute sessions daily, this will lead to a narrowing of the waist by 3 cm per month.
Dancing at home is no worse than running, swimming or playing sports. An hour of intensive movements burns 450 kcal. The indicator varies, based on the speed and complexity of the dance.
Exercise outside the home
Burning calories outdoors is faster than indoors It is easy to believe in favor of cyclic sports with aerobic exercise (deep breathing at an increased heart rate) by looking at their representatives. Swimmers, runners, cyclists, skiers are slim, smart, thin.
- 5th place - riding, skating (5.167);
- 4th place - classes in gym (5,2);
- 3rd place - outdoor games like football, basketball, etc. (6.273);
- 2nd place - water sports (6,625);
- 1st place - running (9.00).
Guaranteed way to burn extra calories running acts - an hourly movement at a speed of 12 km / h will write off 700 kcal, at a speed of 8 km / h - 560 kcal.
Walking up the stairs is even cooler - in 60 minutes the body will thank you with a loss of 900 kcal. uses fewer muscles than running therefore, calorie consumption rates are reduced by 15-20%.
Winter physical activity requires energy not only for movement - the lion's share of calories goes to warm the body. For an hour of ice skating, a person loses 700 kcal, and skiing - up to 900 kcal, depending on the conditions.
Don't think that warm clothes prevent you from burning extra calories and don't neglect frost protection.
The same applies to . When in water, the human body experiences stress, accompanied by the release of calories in order to warm the body. Hourly swimming at a speed of 10 m / min burns 215 kcal, at a speed of 50 m / min - 720 kcal.
Trampoline jumping is considered an excellent method of parting with excess weight. If you give a lesson for 15 minutes, the calories burned are comparable to an hour of training on a treadmill.
How many calories to spend when doing different sports (video review):
For comfortable assimilation of the information provided, below is a table of calorie consumption for a person weighing 70 kg.
Table 1. Calorie consumption during activity at home.
Table 2. Calorie expenditure during activity outside the home.
Any type of physical activity will allow you to get rid of excess weight by burning calories. When choosing, you need to rely on the amount of free time and current sports conditions.
According to Chris Husbands, one of the researchers, if a woman inspects the halls of malls and stores for one hour, during this time she will burn from 230 to 350 calories.
When shopping, you'll burn more calories if you use the stairs instead of the elevator to get to the next floor. This will add another fifty calories to the number of "destroyed".
Husbands claims that an hour and a half shopping trip will free you from as many calories as eating a roast turkey with a glass of wine. Within two hours of shopping, you can burn off the fat from a whole Christmas pudding.
Many people will be interested to know how many calories can be burned by playing sports.
It is known that light running on average burns 490 calories per hour (this is with a person weighing 70 kg). If you weigh more, you burn more calories.
Hoop
A hula hoop burns about 230 calories in half an hour, or 400 to 600 calories in one hour. It depends on the intensity of the workout. Calorie consumption can be increased by standing on one leg or dancing a little.
jump rope
High-intensity physical activity includes jumping rope, which can burn 180 to 220 calories in just 15 minutes. Start jumping rope lessons with a couple of minutes, take breaks of 15-20 seconds, and gradually bring the time up to 15 minutes a day.
Walking
If you walk slowly, at a speed of approximately 3.2 km per hour, you will burn 185 calories per hour, and while walking fast, at a speed of 6.3 km per hour, you will burn about 460 calories per hour.
Swimming
In one hour of swimming along the lanes of the pool, you can get rid of an average of 476 calories, while the most intensive way of burning calories is the butterfly swimming style - this is 576 calories per hour.
Squats
One of the most intense physical exercises - squats - will help burn 200-400 calories in half an hour. To find out exactly how many calories you can eliminate during squats, you need to multiply your weight by 0.085, and then multiply the resulting product by the number of minutes during which you will perform the exercise.
Press swing
Being engaged in swinging the press, you can burn about 6 calories per minute, with intensive training to strengthen the press - 8 calories per minute.
jumping
Jumping on a trampoline, you will get rid of 42 calories in 10 minutes, and jumping in a place called “star” familiar from childhood (during the jump, legs to the sides, arms rise up) will save you 12 calories per minute.
Dancing
Approximately 250-300 calories per hour are burned by dancing, including latin, zumba, as well as belly dancing and folk fast dances.
A bike
Depending on the speed of cycling, it will be possible to burn an average of 300 - 430 calories per hour of training.
Yoga
On average, 270 calories per hour will be burned by calm yoga sessions, and more intense yoga sessions will burn up to 400 calories in one hour.
Diet
Also, pay attention to your diet. If you want to burn your calories faster, you need to eat more than three times a day. It is best to eat five or six times a day, eating small meals. At the same time, consume healthy and healthy foods nutrition. Every time you eat food, your body expends energy starting to digest it, while burning extra calories (if you ate a little).
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