Zumba is the Latin-inspired dance-fitness trend that boasts 12 million followers worldwide as of 2011, according to the Zumba Fitness website. Joining a class in your area can be a fun way to lose weight and get fit. Calculating the calories you burn during a Zumba class allows you to figure it into the total daily calorie deficit necessary to lose weight.
Step 1
Weigh yourself. The heavier you are the more calories you burn. One hour of high-impact aerobics --- very similar to the type of workout you'll get at a Zumba class --- burns 511 calories in a 160-lb. person and 763 calories in someone weighing 240 lbs. Knowing how much you weigh is the first step to figuring out how many calories you'll burn during a Zumba class.
Step 2
Calculate your resting metabolic rate. Here is the equation for men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years); and for women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). Divide this figure by 24 to see how many calories you burn in one hour of inactivity.
Step 3
Know the intensity level of your exercise. Calculate your maximum heart rate in beats per minute by subtracting your age from 220. To burn maximum calories without overdoing it, aim for a target heart rate that is 70 to 85 percent of your maximum. Moderate intensity is 50 to 70 percent of your maximum heart rate. If you are new to fitness, start off with lighter intensity, 40 to 50 percent of your maximum.
Step 4
Multiple your hourly resting metabolic rate by the metabolic equivalent for your level of intensity during Zumba. Multiply by 6 for low intensity, 7 for moderate intensity, or 8 for high intensity. This figure is how many calories you burn in an hour-long Zumba class.
Tips and Warnings
- Increase your intensity to see faster results from your Zumba workout.
- Do not to exceed 85 percent of your maximum heart rate. Doing so can lead to illness or injury. Consult your doctor before beginning any new exercise regimen.
Things You'll Need
- Scale
- Paper
- Pencil
- Calculator
- Watch
References
- Zumba Fitness: About Zumba Fitness
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; Dec. 1, 2009
- MayoClinic.com; Exercise intensity: Why It Matters, How It's Measured; March 5, 2011
- University of Medicine and Dentistry of New Jersey: Healthful Life Project; Calculating Your Weekly Energy Expended Recreational-Time Activity Using METs
- ShapeFit: Basal Metabolic Rate --- Learn How To Calculate & Find Your BMR
- BMI Calculator: BMR Formula
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