Turn your attention to dance routines if the treadmill and elliptical machine have lost their appeal. Take aerobics dance classes to work toward your weight loss goal. Learn Latin dance, belly dancing or high-energy ethnic dances for a less traditional approach. Such classes usually feature leaders infused with plenty of enthusiasm.
Significance
Dance routines are a type of aerobic exercise. They can help you lose weight without radically decreasing your calorie consumption. Aerobic exercise revs up your metabolism during your workout, according to the American Council on Exercise. Depending on the length and intensity of your dance routine, your body may continue to burn calories after the routine ends.
Types
Choose a dance routine that complements your personality and social preferences. If you enjoy sophisticated dancing with a partner, ballroom dancing might be a good choice. Square dancing is another traditional dance you can perform with a partner.
If you'd prefer to dance alone, choices include such classics as ballet, tap and jazz. Try belly dancing for a combination of aerobic exercise and body definition. Consider newer dance styles, such as krumping. This energetic street dance is performed to hip-hop and rap music, and uses simulated confrontations between partners to work out conflict.
Benefits
Enjoy other benefits while you dance toward your weight loss goal. Improve your cardiovascular conditioning, which helps decrease your risk of coronary heart disease. You're also performing a weight-bearing exercise, which improves your bone density while increasing your muscle strength and balance. Use dance routines to help raise your self-esteem and boost your confidence. Dancing is an aerobic exercise that can improve your energy levels through an increased heart rate. You should experience less fatigue while sleeping better, according to HelpGuide.org.
Weight Loss Rates
Weight loss rates will vary depending on your weight and fitness, as well as the type of dance routine and intensity you choose. As a guideline, a 160-pound person will burn about 219 calories an hour during ballroom dancing, according to the Mayo Clinic. To shed a pound a week, you need to burn about 3,500 calories more than you consume. Combine vigorous dance sessions with a lower-calorie diet to lose weight.
Considerations
Decide on the best dance routine for your needs. Evaluate each routine carefully. Look at your fitness level, and decide whether you can keep up with the demands of the dance. However, if the dance routine doesn't physically challenge you, it may not hold your interest for long. Continue to challenge yourself. Select new routines that are more intense if the old ones become too easy or boring.
Warnings
Although dance routines can provide a high-energy workout, you may risk injury if you're not physically up to the challenge. If you're considering a high-impact dance class, for example, be realistic about your ability to safely perform the demanding, fast-paced routines. If you have concerns about your joint and bone health, or perhaps your cardiovascular conditioning, it's best to get your doctor's approval before starting your dance classes.
References
- American Council on Exercise: Successful Weight Control
- Dance Origin: What is Krumping?
- American Council on Exercise: What are the Benefits of Dance Inspired Workouts?; Jessica Matthews; Nov. 11, 2009
- HelpGuide.org: The Benefits of Exercise
- Mayo Clinic: Exercise for Weight Loss: Calories Burned in 1 Hour
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