Latin Dance For Weight Loss

Alicia Burk of Pittsburg, Kansas, had fitness videos galore, many unopened and still wrapped in plastic, when she discovered Latin dance. After seeing an advertisement for Zumba Fitness, she began dancing at home to DVDs and attending Zumba classes. She lost 45 lbs. and gave away her other fitness videos. Her story appears along with many others, who lost 15 lbs. to 50 lbs. or more, in Zumba founder Beto Perez's book, "Zumba: Ditch the Workout Join the Party! The Zumba Weight Loss Program."

Function

Latin dance works in at least two ways to promote weight loss. Retention rates for Latin dance classes are higher than for alternative forms of cardiovascular exercise, such as treadmill or elliptical work, as its enthralling music and moves typically prove addictive. And high-energy Latin dance is based on interval training, notes certified Zumba instructor Adelicia Villagaray of Baltimore, who studies with Perez. Zumba features increases and decreases in intensity and heart rate within songs and from one song to the next, she notes. Zumba's basic moves rely on merengue from the Dominican Republic, reggaeton from Panama and Puerto Rico and cumbia from Colombia, Perez writes.

Time Frame

If you practice Zumba, "there could be 5 to 10 lbs. less of you within about three weeks, and even more if you stick with it," Perez writes. His book outlines a plan to dance two to four days a week, allowing for rest days. He describes an initial five-day express diet, including high-fiber, low-fat soups; fruits and vegetables; and such lean protein sources as fish and eggs. This segues into meal plans for continued weight loss, as well as healthy snacks, such as fresh fruit, before a dance workout and whole-grain bread or a smoothie after dancing to replenish energy reserves.

Benefits

Latin dance compares well to other forms of dance in terms of calorie burn. A 150-lb. person will burn 235 calories per hour when dancing swing dance, 265 for ballroom dancing, 280 when square dancing, 300 for ballet and 380 for belly dancing, notes OnlineSalsa.com. Meanwhile, salsa dancing can help you burn 420 or more calories per hour and Zumba, 540 calories or more.

Expert Insight

Italian researchers presenting at the American College of Sports Medicine's annual meeting in 2009 noted that salsa contributes to health and fitness, as measured by energy burn and heart rate. Lead author Gian Pietro Emerenziani found that night club salsa provided a better calorie burn than typical salsa or rueda de casino, a circular dance performed as a group. A separate presentation by Stephen Cobley during a lecture at Leeds Metropolitan University in the United Kingdom noted that tango classes helped older adults improve their activity intensity over time.

Considerations

The social aspects of tango, salsa and Zumba classes--such as making friends, chatting between songs or after class, and pairing off for routines--make it easier to stick with than other forms of cardiovascular exercise, giving you the best chance of long-term weight loss. Combine Latin dance with sound nutrition and strength-training, as well as cross-training with other activities you enjoy, such as hiking or swimming, Perez advises.