Physical activity is the second-largest factor in determining your calorie use and needs during the day. Dance workouts can last from 10 minutes to 60 minutes, depending on the program. Your calorie expenditure during a dance workout may vary depending on your intensity, fitness level and duration of your workout.
Types of Dance Workouts
Dance workouts come in a variety of styles and through different media. Aerobic dance classes are often offered through community organizations and may include sections in Zumba, capoeira, clogging, step aerobics or water aerobics. Some dance workouts can be done at home by following DVD, computer or video game-based workouts like Dance Dance Revolution and the Wii. Some of these media sources even have features that can estimate the amount of calories burned during a session. Dance classes through community organizations such as ballroom, swing, Latin and cultural dances are also options that provide effective workouts.
Calories Burned
According to calorie-counter.net, line dancing burns four calories per minute, active dancing and aerobics burns seven calories per minute and strenuous dancing such as tap or hip-hop burns 10 calories per minute. Dance Zumba New Jersey states a one-hour session of Zumba dance can burn between 500 and 800 calories. A 140-lb. woman who participates in heavy aerobic exercise can burn 99 calories in a 10-minute segment. Calorie-counter.net states moderate aerobic intensity for 30 minutes can burn 200 calories based on a 150-lb. woman.
Factors that Influence Calories Burned
A number of factors influence how many calories an individual burns during a workout session, such as body weight and size. According to the American Council on Exercise, a 160-lb. person can burn 130 calories in 30 minutes by doing rhythmic dances like the waltz or foxtrot. Additional factors may include the amount of lean muscle tissue you have, your metabolic rate, your intensity during exercise, your fitness level and the duration of your exercise, says ACE.
Tips for Weight Loss and Exercise
In class settings such as aerobics, you can increase the number of calories you exert during a session by increasing your individual pace, exaggerating steps or movements, the frequency and duration of your workouts and the use of dumbbells or resistance bands when appropriate.
In addition, keep in mind exercise coupled with a balanced and nutritious diet within your caloric needs will provide weight-loss results more quickly than exercise alone. Drink plenty of water throughout the day and eat small nutritious meals including vegetables, fruits and nuts.
Considerations
Speak with your doctor before beginning a new workout program or class. If you suffer from joint pain in the hips, knees, ankles or shoulders or you are recovering from injury, discuss modifications and variations of dance moves with your dance class instructor to prevent further injury or pain.
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