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Dancing is one of the most effective ways to lose weight which helps to burn calories, strengthen muscles, tone the body. In addition, the dances give a positive charge of emotions, elevate mood, increase self-esteem and self-confidence. Doing the dance, you’ll be able to maintain discipline training and motivation. It’s not just routine activities, it’s fun!
All of the dances promote weight loss and help you lose weight, if practiced regularly: whether it’s Zumba, belly dancing, dance aerobics, modern dance, twerk or pole dance. If you love to dance and want to lose weight, then you are lucky. Dancing is the perfect strategies to get rid of excess weight and improve the shape.
Read also about other types of training:
- Pilates: the effectiveness of the use + exercises from Pilates
- Cardio Barre: efficiency for weight loss + exercises and videos.
- Functional training: features and exercises
- Crossfit: benefits and harms + circuit training
Dance workout: how to do
Before proceeding to the review of the most popular dance styles, let’s first note the advantages of regular dance classes. What is the use and features of dance training?
The benefits of dance training
- Dancing is a form of aerobic exercise that increases the heart rate and burns calories, thereby getting rid of excess weight. Depending on your training intensity for a half hour of dancing can burn 200 to 400 calories. This daily loss of calories sufficient for gradual weight loss, especially when combined with a balanced diet.
- Dance strengthen your entire muscular system of your body. Every time you train dance steps and movements that you incorporate in the work a large number of muscle groups at the same time. The repetition of movements in a dance class or workout is an excellent factor for the development of muscles. A strong muscular body is not only aesthetically beautiful, but also useful from the point of view of weight loss (muscle burn several times more calories than fat).
- Dance workout is a fun creative activity. If you love dance, you will not get bored a training routine, as it often happens after many repetitions of monotonous power or cardio exercises. Due to dancing you will be able to keep motivation for a long time.
- Dance can help you deal with stress. First, the rhythmic movement of music, a priori, raise the mood, so after dance class, you will definitely get in a good mood. Second, as with any physical activity, dancing contribute to the production of endorphins – hormones of pleasure and happiness.
- Dancing can help to increase self-esteem. On the one hand, you will be proud of their achievements and development for the dance field. But on the other hand, a good command of your own body allows you to find harmony in the soul, to feel the satisfaction and comfort.
- Dancing improves posture. For anybody not a secret that straight posture is not only one of the important parameters of a beautiful appearance, but also the health of the spine. Regular dance exercise will relieve you from back pain and lower back and minimize the harm from a sedentary lifestyle.
- Dancing develop grace, sense of rhythm and coordination. Step by step, you’ll learn new choreography and to synchronize the movement with music, to work on softness and smooth lines. This is a terrific way to loosen up the body and forget about internal barriers.
Of course, the use of the dance largely depends on the choice of specific dance styles. For example, there are certain types of particularly effective for weight loss (Zumba, Latin dance, dance aerobics), to develop the muscles and improve posture (ballet exercise, modern), to strengthen the muscles of the legs (step aerobics, Irish step) , etc.
10 basic rules of dance classes
Let’s give some General rules in relation to dance training and their effectiveness for weight loss. If you have already chosen a specific type of dance, we recommend you to also read additional information about the features of this directions or consult with your coach (choreographer).
- Be sure to perform a short dance warm-up before exercise to prepare muscles, joints and ligaments to work.
- Don’t forget comfortable shoes for classesappropriate for your dance classes. If the dances involve jumping and shock loads, the train in sports shoes. View our TOP 20 women’s running shoes for fitness.
- At least one hour before class do not eat food that makes you feel comfortable to do. If you have planned a full dinner before the dance training must complete at least 1.5 hours before class for proper absorption of food.
- To maintain the muscles within 30-40 minutes after your workout you need to eat a small serving of protein with carbohydrates (e.g. cheese, Apple, whey protein with milk, vegetables with chicken breast). Another option that is more preferred for losing weight, it is not within two hours after exercise. But such a long period without food is not always comfortable, so focus on your body.
- 20 minutes before the beginning of the dance workout drink a glass of water. Drink small SIPS every 10 minutes. After a workout, drink another glass of water to restore water balance.
- If you want to lose weight, you should do your best to adhere to the principles of proper nutrition during the day, following the simple rule of energy balance: consume fewer calories than the body spends.
- To do dance exercises at any time convenient to you both in the morning and evening. My only recommendation, if you practice dance intensive workload in the second half of the day, it is better to perform them at least 3 hours before bedtime in order not to provoke insomnia.
- Despite the fact that dance training is a fairly gentle form loads, it shows not all. For example, chronic diseases, problems with the spine and joints, cardiovascular disease, hypertension, pregnancy can be an obstacle for employment. Be sure to consult your doctor if you have concerns about contraindications to training.
- To do dance workouts at home. However, if you want to lose weight, but really to learn to dance, it is best to call in a professional Studio for group or private training.
- If you doubt what dance direction you choose, be sure to go for a trial lesson. Sometimes the viewing experience of dance on the screen directly from it – quite the opposite.
Popular types of dance training
Dance workouts for weight loss there are so many, so you can choose the direction that suits you. We chose 10 top dance workouts for weight loss, which are popular from the point of view of the choice involved, and from the point of view of offers of fitness clubs.
1. Zumba
Zumba is one of the most popular dance styles in recent years. Zumba is a mix of the famous Latin dances: merengue, Samba, reggaeton, cumbia and salsa. In the late 90-ies of the Colombian dancer Alberto Perez developed this sports-dance direction, which instantly became popular throughout the world. Today Zumba is practised almost in all countries of the world, and this huge success is explained very easily.
Firstly, Zumba involves simple movements that can follow even a beginner. Secondly, training for a fun South American music that is uplifting and gives a positive emotional charge for the whole day. Thirdly, Zumba is an effective cardiovascular load, which helps to burn fat and lose weight.
If you want to practice Zumba under the guidance of professional coaches, we recommended dance club GallaDance, where you’ll find comfortable facilities and a high level of service: https://www.galladance.com/directions/grown-up/dance-fitness/zumba/
2. Belly dancing
Belly dancing (Oriental dance) combine the traditional elements of the Middle East and North Africa, but the popularity of this trend has reached far beyond their birthplace. Probably everyone is familiar with these soft and smooth movements of the abdomen and hips, which form perhaps the most attractive dance in the world. Oriental dances are a great option cardio workout to burn calories and tone muscles of the middle part of the body.
Why is belly dancing so popular among girls? First, these dance exercises help to work on the most problematic “female” areas: abdomen, waist, buttocks and thighs. This is especially true for women after childbirth. Secondly, belly dancing develop grace and attractiveness. Thirdly, it is non-impact workouts that do not give stress on the joints.
3. Ballet workout
Another extremely popular destination among dance training – courses based on ballet exercises (body ballet). This training includes the most popular movements from the ballet: demi-plie and Grand-plie, batmany forward and back, various exercises on the toes, exercises on the floor. Of course, the ballet workout is not a ballet in its purest form, and adapted a set of exercises for a perfect body.
What are the advantages of body ballet? First, ballet exercises at the Barre help improve the quality of the body and tone the muscles of the legs, abdomen and arms. Secondly, ballet workout to develop flexibility and grace. Thirdly, you will improve your posture and get rid of slouching. Fourth, the ballet training is easy to do at home, because there are no specific dance ligaments.
4. Aerobic dance
Aerobics is a classic dance-sports direction. Aerobics has experienced a real boom in the 90-ies, but now the loyal fans of these workouts very much. What is its essence? Aerobic dance is a set of simple steps that typically go to the expense and to the beat of the music. The choreographic steps can be combined in bundles, and their complexity can be quite different depending on the specific classes and groups.
Why aerobics has been and continues to be so successful? First, it is a ideal cardio exercise, since throughout the sessions maintained a high pulse gyrosigma zone due to continuous movements. Second, for classes dance aerobics no need to care about the aesthetics and grace of movements – first of all this is fitness and not dance. Thirdly, aerobics can be practiced at home, because you do not need neither additional equipment nor special skills.
5. Step aerobics
Step aerobics is another very popular among dance-sport diversity. Step aerobics like around the world, and its demand does not fall, despite the regular emergence of new fitness trends (as opposed to, for example, from the same aerobics that is significantly passed its position). Step aerobics is a complex dance movements on a special platform. It is not a dance in its pure form, but the set of bundles here are quite difficult and require multiple repetitions to memorize.
Why step aerobics effective for weight loss? First, due to the constant sasahivi on the platform you are going to put into operation the muscles of the buttocks and legs, thereby eliminating sagging and cellulite. Second, the intense pace and lifts the platform in a very good provide fat burning pace throughout the lesson. Step aerobics also can be enjoyed at home, but you will have to buy step-platform.
6. Twerk
If Oriental dance will appeal to those who want to tighten stomach muscles, the twerk is a dance of direction to create a “round buttocks”. And yet it’s very sensual and even provocative dance, which is based on rapid rotation of the pelvis. Dance twerk young enough, he appeared in Puerto Rico in the late 90-ies and became popular thanks to the performances of such top stars as Beyonce, Rihanna and Miley Cyrus.
Than for weight loss useful lessons twerking? First, it is a very fat-burning workout, which rapidly increases heart rate and is quick burning of calories. Second, the movement of twerking help qualitatively discuss the most problematic female areas of the body: thighs, buttocks, waist and abdomen. Third, this exercise improves the blood circulation in the pelvic area, reducing menstrual cramps and easing the symptoms associated with menopause.
7. Latin dance
Group classes for Latin dancing are also very common in various dance clubs and fitness centers. Latin dance include movement and dance elements of such popular genres as salsa, merengue, bachata, Rumba, chachacha, reggaeton, Samba. Unlike Zumba classes with Latin dances are generally more authentic and closer to original dance styles.
Of the benefits of Latin dance lessons worth to note the following. First, it is a variety of dance styles, through which you will be able to master the basic movements of the most popular South American dances. Second, the Latin dancing is very energetic and cheerful, so positive training is provided to you. Thirdly, it is high efficiency in terms of weight loss, since Latin dancing is very energy consuming.
8. Irish step
Irish step is a very special dance direction that captivated many people around the world. Feature Irish dance or Riverdance is a clear and rapid movements of the legs while maintaining the immobility of the body (like tap dancing). By the way, for Riverdance not always necessary to buy special shoes for the characteristic rhythmic knocking boots, because there is a category of Irish dancing performed in soft shoes.
What is the useful Irish step? First, it develops a great sense of rhythm, because you have to move strictly in time to the music. Second, riverdans very useful from the point of view of concentration and attention you will need not just to remember certain movements, but to perform a difficult choreography at a very fast pace. Thirdly, a great all-round strain on the muscles of the legs provided to you. And fourthly, it is impossible not to agree that this dance is very unusual and creative.
9. Dancing on the pole
If the earlier pole dancing was associated only with performances in night clubs and discos, now it is the direction of the dance is increasingly common in the fitness rooms as the sports class in the group training. The main tool of dance pole is a fixed vertical pole. To perform even the simplest exercises with the pole, you need serious muscle power and coordination, because at the same time with choreographic movements you have to hold your own body weight.
What are the benefits of pole dancing? First, it is pumping the entire body, because this acrobatic dance requires you extensive training of all muscle groups. Secondly, it is work on stretching and flexibility because pole dancing guess the splits and backbends. Third, the pole dancing is a fantastically beautiful and sensual. This dance is mesmerizing and impressive.
10. Modern dance
Contemporary or modern dance is one of the most popular styles of dance today. Movement of modern dance cannot be called structured and clear, rather it is a prototype free, smooth and abstract choreography. It is sometimes referred to classical ballet. But if in classical ballet, the movement of air and sublime in contemporary dance choreography as if landing to the floor.
Why choose for training modern? First, classes modern dance perfectly develops plastic, grace, ease of movement, which is important for female attractiveness. Secondly, contemporary dance improves posture, straightens the spine, stretching and developing flexibility. Thirdly, like any other dance, modern dance classes is a calorie burning and tone the muscles of the body.
See also:
- Top 20 cardiovascular exercises for weight loss youtube channel Popsugar
- How to remove side: 20 main rules + 20 best exercises
Dance workout