Many people prefer aerobic dance to exercising at the gym or running because it is fun, diverse and the routines are always changing. Aerobics and dancing appeal to a wide range of people and age groups, so most people can enjoy the related health benefits. With their different levels of intensity as well as style variations, dancing and aerobics can be healthy, effective ways to burn calories and lose weight.
Study
In a 1998 study published by “Applied Human Science: Journal of Physiological Anthropology,” Fukuoka University researchers compared 60 women who participated in a diet and exercise program that involved aerobic dance versus running or cycling. Results of the study showed that participating in a weight loss program that included low-impact aerobic dance can be just as effective as jogging or cycling in regards to improving fitness and losing weight.
Increase Your Caloric Burn
According to FitDay, a free online diet and weight loss journal, you can burn 350 calories in one 45-minute session of aerobic dance, depending on your weight, intensity and fitness level. Increase the amount of calories you burn during dance or exercise by intensifying your moves. For example, jump higher, swing your arms wider, move in double-time, bend lower, carry dumbbells or use light ankle weights during exercise. Speak with your instructor about ways that you can modify your aerobic dance moves to increase your energy expenditure.
Importance of Nutrition
You should keep in mind that successful weight loss is accomplished by balancing regular exercise with a healthy and nutritious diet. If you work out for an hour doing aerobics or dance, burning 500 calories, and then splurge on a 450-calorie muffin, you are essentially cancelling out those hard-worked calories that you just burned off. With a healthy mindset and confidence in yourself, eat plenty of fruits, vegetables, whole grains and other foods that are nutrient-dense that are within your caloric needs, being mindful of serving sizes and portion control.
Considerations
Speak with your doctor before beginning any new exercise program. Dance aerobics is a moderate- to high-impact activity that can be hard on the knees and joints. Ask your doctor or aerobics instructor about modified moves you can do reduce your risk of injury or re-injury.
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