The best strategies for losing weight include physical activity along with lifestyle changes like better nutrition and stress management. Selecting the best exercise for your weight loss plan essentially boils down to finding something you enjoy and are able to commit to over the long haul. For many, dancing fits the bill perfectly.
Ditch the Drudgery
In its "Physical Activity and Public Health Guidelines", the American College of Sports Medicine notes that 60 to 90 minutes of daily physical activity may be necessary for significant weight loss. But for most, 90 minutes on the treadmill each day seems like a grueling form of punishment. Ditch the drudgery by putting on some music and doing your dance thing at home, or dress to impress and head out to a dance class or club. By doing so, you can turn the exercise you dread into the best 90 minutes of your day.
Get Some Class
Formal dance lessons can be fun, challenging, and a great springboard for expanding your social horizons. Consider ballet, ballroom, country line dance, salsa or whichever genre entices you. Adult classes abound, and the new choreography you learn in class will give you practice material for the week and an arsenal of moves. According to NutriStrategy, ballroom dancing burns between 300 and 500 calories per hour, while ballet, jazz and tap burn between 300 and 400 calories per hour. Spending 90 minutes daily, these formats of dance will net you a weight loss of 1 to 2 lbs. per week, considered a safe amount of weight to lose by MayoClinic.com.
Join the Masses
If you already have a gym membership, check out the group exercise schedule. Group exercise classes are driven by the rhythm of upbeat music, and most gyms offer more than one type of dance-based class. At the gym, you will sweat away the pounds unselfconsciously in your workout clothes under the safe supervision of a certified fitness professional. Classes like Zumba are fun and fast-moving, and those who try it can't seem to get enough. According to Zumba Dallas, neophytes can expect to burn around 350 calories per class, while more accomplished Zumbies can burn up to 750 calories or more. Don't worry if you miss a step or two. Just keep moving in the same direction as everyone else, and no one will notice.
Tap Into Technology
If you're not feeling social, consider turning technology into a weight loss tool. Instead of spending the evening on the couch channel surfing with a bag of potato chips, you can turn your television into a calorie-burning accomplice. Systems like the Nintendo Wii or programs like Dance Dance Revolution let you dance in the privacy of your own home while providing structure and feedback. However, do not overlook safety precautions. Clear away obstructions and don appropriate supportive footwear to prevent injury.
References
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- NutriStrategy: Calories Burned During Aerobics, Dancing and in Exercise Class
- Zumba Dallas: Calories Burned With Each Class?
- "The Telegraph": Dance Your Way to Weight Loss: Bryony Gordon, March 7, 2011
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- MayoClinic.com: Weight Loss: 6 Strategies for Success
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