“Get into the habit of singing a tune. It will give you new life and fill you with joy. Get into the habit of dancing. It will displace depression and dispel hardship.” - Nachman of Breslov
Are you planning on getting a flat stomach or losing a few pounds?
You have to do some exercise, as you shouldn't just lose weight by not eating. This can take a long time and be quite off-putting. However, some disciplines, such as dancing, are a good option for those who want to lose weight and tone muscle while having fun. There are plenty of dance instructors in the UK and taking dance classes London is becoming more popular.
So, how can you lose weight through dancing?
This is what we’re going to take a look at in this article!
How Often Should You Dance to Lose Weight?
“The job of feet is walking, but their hobby is dancing.” - Amit Kalantri
Dancing is a great discipline that allows you to tone muscle and lose weight at the same time. However, you need to know how often you should dance so that you don’t burn out or do exercises that aren’t right for you.
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, as recommended by health guidelines. Dancing can be a fun and effective way to meet these requirements.
Consistency is key to weight loss. Try to dance on most days of the week to maintain a regular calorie-burning routine. You can dance for 30 minutes or more per session.
You’ll need to think clearly about your objectives and why you’re dancing. These objectives may include:
- Slim your arms
- Get rid of saddlebags (cellulite and fat on the outer thigh)
- Get a toned bum
- Lose a few pounds
- Lose fat from your inner thigh
- Build muscle
- Burn fat
- Quickly losing weight through fat-burning
As you’ll have understood, dancing is great for several fitness goals. These goals will affect how much you’ll dance, too. Whether it’s a session at home or a few sessions in a class, you’ll see! You’ll probably need at least 3 sessions per week if you plan to lose a decent amount of weight.
Weight loss is not just about exercise; it also involves maintaining a balanced diet. Consume a calorie-controlled diet with a focus on whole foods, lean proteins, fruits, and vegetables. Don’t think of dancing as a chore, make sure that it remains an enjoyable activity. It’s much easier to lose weight in a class that you enjoy.
Remember to listen to what your body needs from time to time! Do not overexert yourself, your muscles need rest as well.
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How Many Calories Can You Burn Through Dancing?
While it may seem obvious that dancing will help you lose weight, you can also work out how many calories you’ll burn while doing it.
Studies show that dancing burns around four times as many calories as you would at rest and when it comes to weight loss, salsa, jive, and tango are some of the best ways to do it.
The intensity of your dance sessions matters. High-intensity dance styles, like hip-hop or fast-paced Zumba, can help you burn more calories in a shorter time. If you opt for lower-intensity dances, you may need longer sessions to achieve the same calorie expenditure.
For example, somebody who weighs around 9 and a half stone could lose around a quarter of a pound a month by dancing three times per week. Somebody who weighs around 11 stone would lose around a pound. In a year, you could lose a stone just by having fun.
List of popular dance styles & an Approximate calorie loss chart (30-minute session) for a person weighing around 155 pounds (70 kg):
Ballet: Ballet is a demanding dance style that involves controlled movements and offers a full-body workout. It can burn approximately 180-300 calories in 30 minutes, depending on the intensity.
Jazz Dance: Jazz dance combines elements of ballet and modern dance with high-energy movements. A 30-minute session can burn about 180-250 calories.
Hip-Hop: Hip-hop dance is known for its fast and rhythmic movements. It can burn around 250–350 calories in 30 minutes, thanks to its high intensity.
Zumba: Zumba is a fitness program that incorporates dance moves from various styles. It can help burn approximately 300–450 calories in 30 minutes.
Salsa: Salsa is a lively partner dance that involves quick footwork and hip movements. A 30-minute salsa session can burn about 250-350 calories.
Swing Dancing: Swing dancing is a high-energy partner dance that can help burn around 250-400 calories in 30 minutes.
Contemporary Dance: Contemporary dance involves fluid and expressive movements. A 30-minute session can burn approximately 180-250 calories.
Belly Dance: Belly dancing includes intricate hip and abdominal movements. It can burn about 250-350 calories in 30 minutes.
Tap Dance: Tap dancing involves rhythmic footwork and can help burn around 200-350 calories in 30 minutes, depending on the complexity of the steps.
Aerobic Dance: General aerobic dance classes, which incorporate various dance styles and exercises, can burn approximately 300-400 calories.
On average, slower dances will burn between 150 and 220 calories per hour, whereas quicker dances will burn between 250 and 320 calories. Let’s not forget that you need to warm up, stretch, and cool down for each session.
What Muscles Do You Use When You Dance?
Whether you’re toning or building muscle, dancing comes with a lot of advantages for your physique. However, you should know which muscles you’re working on.
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Dancing can work on your upper body, something which a lot of other sports can ignore, as well as your back and stomach.
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For example, breakdancing and hip-hop are great disciplines for toning your shoulders and arms. The same goes for Argentine tango. Of course, it’s still the lower body that works the hardest, usually when you dance. Your bum, thighs, quads, and calves will all be required when you dance.
Your bum is the first part of your body that will tone when you start dancing. The technical term for these are the gluteal muscles. Of course, dancing also works on your quadriceps, the muscles on the front of your thighs. These muscles allow you to move your thighs and hips and extend your leg.
That’s not everything, though. Your hamstrings, the muscles on the back of your thighs, will also get a good workout. These muscles are used to bend your leg at the knee.
Your calves also play an important role in dancing, as they allow you to maintain your balance and move your feet.
Here are some examples of the different types of dancing and the muscle groups they work on:
- Upper body: hip hop, oriental, ballet.
- Lower body: ballroom, rock, zouk.
- Full body: capoeira, tango.
Indian Dance Forms For Weight Loss
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Can classical dance reduce weight?
Yes, classical dance, like any other form of physical activity, has the potential to help with weight management and overall fitness. Dancing, including classical dance forms like ballet, can be a fun and effective way to burn calories and improve physical health.
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Does Bharatanatyam help reduce your weight?
Yes, Bharatanatyam, a classical Indian dance form from Tamil Nadu, is a highly expressive and physically demanding art form of dance. While it provides numerous health benefits and engages various muscle groups, its primary focus is on artistic expression and cultural storytelling rather than weight reduction.
Here are the main muscle groups that get used when you do Bharatanatyam:
- Legs
- Back
- Arms & Shoulder muscles
So, Bharatanatyam is among the best dance forms to learn to attain flexibility, however, practicing it and crafting it will help you reduce weight.
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Is Kathak good for weight loss, and what muscles get used in it?
Kathak, a classical Indian dance form from Uttar Pradesh, is a dynamic and expressive art that can provide physical and mental benefits. Most Indian traditional dance styles focus on overall body movements and aren't specifically done to enhance your fitness, but they are extremely effective in improving your body posture and weight.
The muscle groups that get worked out while doing the Kathak dance are very similar to Bharatanatyam, however, Kathak also develops Core muscles:
- Core Body
- Legs
- Back
- Arms & Shoulder muscles
By combining this with a balanced diet, you’ll lose weight more effectively.
It's never been easier to learn how to dance and lose weight!
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