There are many ways to get rid of excess calories without restricting food or exercise. Laughing, breathing and even sleeping burn calories. Here are some easy, fun and unusual ways to burn calories:

How to burn calories

1. Singing in the shower burns an additional 10-20 kcal depending on the volume of the song and the pitch of your voice.

2. Laughter within 10 minutes helps you get rid of 20-40 kcal.

3. We burn about 200 kcal during 30 minutes of active sex.

4. If you hit head against the wall you can burn 150 kcal per hour.

5. On average teeth cleaning burns 5.7 kcal within 2 minutes.

6. Pushing a cart in a store burns 100 kcal within 30 minutes. The heavier the cart, the more calories you burn.

7. One hour watching TV burns 65 kcal.

8. Smoking cigarettes burns 10 kcal.

9. If embrace within 1 hour, you can burn 70 kcal.

10. One minute kiss burns 2-4 kcal, depending on the intensity of the kiss.

11. We burn more calories than we consume when we eat. celery.

12. Walking the dog within 30 minutes, we burn on average 100 kcal.

13. We burn more calories when we are in the cold than in the heat.

14. Chewing gum helps burn about 11 kcal per hour.

15. You can burn up to 350 kcal per day if fidget in your chair.

16. Writing and sending SMS messages burns 40 kcal per hour.

17. Eating while standing burns 132 kcal per hour in a person weighing 65 kg.

18. Launching kite, you can burn 80 kcal.

19. Sleeping naked burns more calories than sleeping with clothes on, as it takes more calories to warm the body.

How many calories does... burn?

Of course, you can burn calories even without doing anything, but as you know, intense physical activity burns excess calories much faster. So, how can you quickly burn calories by playing sports?

How many calories does running burn?

On average, light running burns about 490 kcal at one o'clock with an average weight of 70 kg.

How many calories does hoop burn?

Spinning the hoop burns about 210 kcal in 30 minutes or 400 - 600 kcal per hour depending on intensity. You can increase your calorie burn by standing on one leg or doing light dance moves.

How many calories does jumping rope burn?

Jumping rope is an intense physical activity that burns 170 - 205 kcal in 15 minutes. You can start with 1-2 minutes of jumping rope, taking breaks of 10-15 seconds, and gradually increase to 15 minutes a day.

How many calories does walking burn?

Slow walking at a speed of about 3.2 km per hour burns about 175 kcal at one o'clock, while brisk walking at a speed of 6.4 km per hour burns about 440 kcal at one o'clock.

How many calories does swimming burn?

Swimming on pool lanes burns on average 476 kcal at one o'clock, while butterfly swimming burns calories the most intensely - 576 kcal per hour.

How many calories does squats burn?

Squats are one of the intense physical exercises that help burn about 200-400 kcal in half an hour. To determine exactly how many calories you'll burn doing squats, multiply your weight by 0.095, then multiply that number by the number of minutes you perform the exercise.

How many calories does abs burn?

By pumping up your abs, you can burn about 4 kcal in a minute and 8 calories per minute for intense abdominal strengthening exercises.

How many calories do jumping burn?

Jumping on a trampoline burns about 42 kcal in 10 minutes, while jumping in the “star” position (when jumping, legs to the sides, arms up) about 10 kcal in a minute.

How many calories does dancing burn?

Dancing, including striptease, Zumba dancing, belly dancing burns about 200-300 kcal at one o'clock.

How many calories does cycling burn?

Cycling burns on average 290-430 kcal at one o'clock depending on speed.

How many calories does yoga burn?

Yoga classes burn you on average 260 kcal at one o'clock, and more intense yoga classes up to 400 calories per hour.

How many calories do you need to burn to lose weight?

If you're serious about losing weight, you need to know how many calories you need to consume and how many to burn. To more accurately calculate how many calories you need to consume, the Miffin-Geor formula is used to calculate basal metabolic rate (BMR).
Basal metabolic rate for women:

GV = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) - 161

Basal metabolic rate for men:

GV = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5

The resulting basal metabolic rate should be multiplied by a factor depending on your activity level:

Passive lifestyle: OOB x 1.2

Low activity level(exercise 1-3 times a week): GER x 1.375

Average activity level(exercise 3-5 times a week): GER x 1.55

High activity level(exercise 6-7 times a week): GER x 1.725

Very high activity level(exercise 2 times a day): GER x 1.9

The result obtained is the calorie expenditure to maintain normal weight.

For example, let's calculate the basal metabolic rate for a 25-year-old man, 177 cm tall and weighing 72 kg, who maintains a low level of activity.

OOV = (10 * 72) + (6.25 * 177) – (5* 25) + 5 = 1706

1956 * 1,375 = 2345,75

That is, to maintain a normal weight, this man needs to consume 2689 kcal.

If you want to lose weight, you you need to consume fewer calories than your body burns, or burn more calories than you consume.

Since 3500 kcal corresponds to approximately 0.45 kg of fat, you need to burn 3500 kcal more than you consume to lose half a kilogram of weight

So, for example, to lose 0.5 kg per week you need cut your calorie intake by 500 kcal in a day.

With age, the human body undergoes irreversible changes, accompanied by a slowdown in metabolism. The latter process sometimes leads to the appearance excess weight. You can avoid this only by regularly taking care of your body. Sports, active lifestyle, Regular physical exercise is the key to staying slim for decades.

But not all types of activity lead to the same effect, since some actions consume, for example, 100 kcal per unit of time, while others consume five times more. What activities burn the most calories? It is difficult to give a definite answer, since everything depends on the age, weight and height of the person, and body constitution. However, you can average your calorie consumption rates to rank the most effective exercises. In our article you will find summary tables of calorie consumption when playing different sports.

Daily calorie requirement

On average, women need 2000 kcal, and men 2500

The average person needs a minimum of 1600 kcal, entering the body with food, provided that it is at rest all day. Women who are at least slightly active need 2000 kcal, men 2500.

Alas, A sedentary lifestyle and unhealthy diet lead to extra pounds. Later, people begin to take care of their body by doing various types of exercises.

There is an empirical formula for determining the vital number of calories. For women it looks like this:

9.99 × weight (in kg) + 6.25 × height (in cm) - 4.92 × age - 161;

To calculate the indicator for men, the number “5” is added to the result.

If the goal of playing sports is to achieve optimal weight, you must follow the following rules: the number of calories burned should exceed the number consumed by 20%. For example, according to the above formula, 1600 kcal was obtained. Then, to achieve normal conditions, you need to burn 320 kcal per day. How to do this is everyone’s personal choice; some choose intense physical exercise, others choose long-term cyclic exercise. Before considering in detail how to burn calories, it is worth turning to the natural data of a person.

Dependence of energy loss on body structure

There are three types of structure:

• ectomorph;
• mesomorph;
• endomorph.

The former are characterized by thinness, long limbs, narrow palms and feet, and an almost complete absence of fat. Such a representative spends energy 5-8% faster.

The latter are characterized by a developed muscular system, a long torso, and broad shoulders. The following indicators refer specifically to them as the most common representatives.

An endomorph can be distinguished by a rounded face and body, and an impressive volume of subcutaneous layer. He burns calories 6-9% slower than a mesomorph because existing fat slows down his metabolism.

When considering the appropriate type of physical activity to maintain an optimal weight, you need to consider your own body structure. Now it’s worth clarifying the number of calories burned with different mobility using the example of a person weighing 70 kg.

Exercise at home

jump rope is the most effective calorie burner for home

Many people are not eager to go to the gym, preferring to exercise at home. Some may say this is wrong, but even simple game-type movements can benefit the body. For example, . A familiar activity from childhood with a frequency of 120-150 jumps every minute in an hour, you will burn about 750 kcal. It is difficult to sustain an hour of continuous movement, so it is recommended to perform 6-8 sets of 8-10 minutes each. Then a little less calories will be consumed (600 kcal).

Jumping rope is considered the most effective way to maintain normal weight if you don’t want to leave the house.

Physical exercises with your body weight (jumping “legs together/apart”, lifting the torso) at light intensity will burn 250, at high intensity - 550 kcal.

Popular, alas, is not the best method of spending calories - up to 5 kcal every minute. However, it is worth doing it at least to strengthen the muscles and timely transition to more difficult exercises.

When performing the dumbbell plank, the situation is different. Taking a load with each hand, the latter rise one by one to the body and linger for 2-3 seconds. 15 kcal are burned per minute.

Some people do not accept working with a load, leaning towards. It's interesting that The benefits of spinning a hula hoop are comparable to - about 600 kcal are lost in an hour! Leading nutritionists in the world claim that if you spin a hula hoop for 5-6 ten-minute sessions daily, this will lead to a narrowing of your waist by 3 cm every month.

Dancing at home is no worse than running, swimming or team sports. An hour of intense movement burns 450 kcal. The indicator varies based on the speed and complexity of the dance.

Exercise outside the home

burning calories in the fresh air occurs faster than indoors

It is easy to believe in favor of cyclic sports with aerobic exercise (deep breathing at an increased heart rate) by looking at their representatives. Swimmers, runners, cyclists, and skiers are slim, fit, and lean.

• 5th place - riding, skating (5.167);
• 4th place - training in the gym (5.2);
• 3rd place - outdoor games like football, basketball, etc. (6,273);
• 2nd place - water sports (6.625);
• 1st place - running (9.00).

A guaranteed way to burn extra calories is running - moving for an hour at a speed of 12 km/h will burn off 700 kcal, at a speed of 8 km/h - 560 kcal.

Walking up the stairs is even cooler - in 60 minutes the body will thank you by losing 900 kcal. uses fewer muscles than running, therefore, calorie consumption rates are reduced by 15-20%.

Winter types of physical activity require energy expenditure not only for movement - the lion's share of calories is spent to warm the body. During an hour of ice skating, a person loses 700 kcal, and skiing - up to 900 kcal, depending on the conditions.

Don't think that warm clothes prevent you from expending extra calories and don't neglect protection from freezing.

The same applies. When in water, the human body experiences stress, accompanied by the release of calories in order to warm the body. Swimming for an hour at a speed of 10 m/min burns 215 kcal, at a speed of 50 m/min - 720 kcal.

Jumping on a trampoline is considered an excellent method for losing excess weight. If you spend 15 minutes exercising, the calories burned are comparable to an hour of training on a treadmill.

How many calories do you burn when playing different sports (video review):

For comfortable assimilation of the information presented below is a table of calorie consumption for a person weighing 70 kg.

Table 1. Calorie consumption during activity at home.

Table 2. Calorie expenditure during activities outside the home.

Any type of physical activity will help you lose weight by burning calories. When choosing, you need to rely on the amount of free time and current sports conditions.

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There came a time in my life when I desperately needed to lose 5 kilos. Like many with a similar problem, I ended up in a fitness club and tried exercise bikes, ellipses, treadmills and other equipment. But spinning the pedals and pumping up the abs was boring, time crawled by, like in a lesson at school. Dance training seemed like a cool substitute for the gym. And I started studying the schedule of group dance classes.

There came a time in my life when I desperately needed to lose 5 kilos. Like many with a similar problem, I ended up in a fitness club and tried exercise bikes, ellipses, treadmills and other equipment. But spinning the pedals and pumping up the abs was boring, time crawled by, like in a lesson at school.

Dance training seemed like a cool substitute for the gym. And I started studying the schedule of group dance classes.

The unclear names were alarming: Zumba, Dance Mix, Oriental, Jazz Modern, Body Ballet. To make sure I didn’t make a mistake with my choice, I decided to test everything on my own cats. It was funny. I'm sharing.

I wasn’t particularly athletic and didn’t intend to kill myself in class. The training selection criteria were as follows:

• Definitely a weight loss effect.
• Is not boring! On the contrary, it’s incendiary.
• You should have enough strength until the end of the lesson, you need to finish without feeling a sense of hatred towards the coach.
• Simple dance elements so that you can repeat them, if not the first time, then at least the second time.

I attended different classes and in the end I chose dance aerobics-latin, also known as Dance Mix. It burned no less calories than on exercise machines, and dancing was fun and easy. In addition, I learned that Latin and Zumba always have the most energetic trainers. This is another bonus :)

So, my impressions of dance training.

1. Zumba - exciting and effective

• Who is it suitable for: for those who want to dance and lose weight at the same time.
• What muscles does it train: all groups.
very high.
• How many calories are spent: 7–8 kcal per hour per 1 kg of weight.
• Result after six months: not only a noticeable weight loss and good shape, but also a bunch of like-minded people.

I started with Zumba, now it is at the peak of popularity. This is an intense fitness routine that includes both cardio and strength training. The main rhythms are Latin American dances: salsa, bachata, samba, there are elements of hip-hop and even ballet.

The class really looks less like a workout and more like a party, where everyone is rocking out to the cheerful rhythms. It's fun, but requires full commitment as the pace of exercise is high throughout almost the entire session. In the end, I broke down - without preparation, I simply did not have enough strength to jump to the end.

My only Zumba party went something like this.

2. Dance Mix (dance aerobics) - everything in moderation

• Who is it suitable for: for those who want to get sick less and lose weight properly.
• What muscles does it train: all groups.
high.
• How many calories are spent: 5–6 kcal per hour per 1 kg of weight.
• Result after six months: trained cardiovascular and respiratory systems, good tone and emotional mood, overweight reset.

Dance Mix is ​​an aerobic workout accompanied by energetic dance music. That is, running, jumping, walking, swinging arms and legs with choreographic elements from different dances. There is disco, hip-hop, house, strip music, Latin, R"n"B, folklore - from Russian to Irish. The choice depends on the tastes of the trainer. I ended up with a Latin devotee.

For me, this particular workout turned out to be the ideal way to get my body in order. At the end of the first lesson, I didn’t die, but I felt very tired. After just 3 classes, it became noticeable that this fatigue was pleasant. After six months, the fat actually decreased, muscles and endurance increased. The main thing is that I’m still dancing 😉

For me it goes something like this.

But Dance Mix is ​​very different. It also happens, depending on the coach and the level of the group.

3. Belly Dance (Oriental) - healthy exotic

• Who is it suitable for: those who want to exercise with a feasible load, lovers of the East.
• What muscles does it train: mainly the pelvis and legs.
average.
• 4–5 kcal per hour per 1 kg of weight.
• Result after six months: improved posture, self-confidence, feminine figure.

I came to the trial lesson in sneakers and without a scarf with monists. They didn’t look at me askance, but there was a little discomfort, since everyone else was dancing in Czech shoes, with a scarf tied around their hips.

The elements were simple, I liked the life-affirming energy of the lesson. But at the end of the workout, I was almost not tired - I realized that it was unlikely that I would be able to lose weight here. But getting a waist and correcting your posture is quite possible.

They say that increased blood circulation in the pelvic area has a beneficial effect on the female body. Belly dancing also develops the vestibular apparatus, strengthens joints and is good for the spine.

4. Body Ballet - grace and becoming

• Who is it suitable for: for ballet lovers and those who dream of the figure of a ballet dancer.
• What muscles does it train: back, legs and abs.
average.
• How many calories are spent during training: 4–5 kcal per hour per 1 kg of weight.
• Result after six months: noticeably improved posture, coordination of movements, gracefulness. The figure is approaching an achievable ideal.

Essentially, this is ballet with elements of yoga, Pilates and cardio. It’s very beautiful, even though the dancers don’t practice in fluffy tutus, but in sportswear. In the group for beginners, the exercises are not very difficult, there is a lot of stretching. Some of them are performed at the ballet barre, if there is one in the hall. I had. For an hour and a half I felt like a ballerina.

There are no clearly regulated rules in body ballet - the coach focuses on either the dance or sports component, depending on the wishes of the students and his own experience. In my case, it was more of a classical ballet, measured and boring, with long repetitions of the simplest elements.

5. Jazz Modern (Contemporary) - freedom of expression

• Who is it suitable for: those who want to learn how to dance beautifully to any music.
• What muscles does it train: legs, hips and back.
high
• How many calories are spent during training: 5–6 kcal per hour per 1 kg of weight.
• Result after six months: a toned figure, improved coordination of movements, revealed creative potential.

I didn’t go to modern jazz anymore, since I decided on Latin. But I looked through the crack at the lesson. From the outside, the dance looks impressive. It's like ballet, but without the classical stiffness. There are a lot of unusual figures, free movements, but at the same time everything is very rhythmic.

Impression - I won’t repeat it, neither the first time nor the second. The elements are complex, the sequences are long: different steps, rotations, jumps, rolls on the floor. It will be difficult for a beginner to join a group if it is not for absolute beginners. The music used is modern, often romantic hits.

For me, modern jazz was not suitable only because of its complexity. The loads here are serious, although not exhausting. But this is no longer fitness, but art.

Let me go through my criteria one more time:

	Weight loss	Emotions	Spent strength	Simplicity elements
Zumba	Yes	Yes	no, it's too much	Yes
Dance Mix	Yes	Yes	Yes	Yes
Belly Dance	No	Yes	no, little load	Yes
Body Ballet	Yes	no, boring	Yes	Yes
Jazz Modern	Yes	Yes	Yes	no, it's difficult

Do you think you can only lose weight if you deprive yourself of tasty foods and regularly torture your body in the gym? You’re wrong – you can have fun losing weight! For example, dancing.

Attention!

Dancing is one of the most accessible and enjoyable ways to keep yourself in great shape. Dancing allows you not only to get rid of fat folds and tighten muscles. Rhythmic movements improve flexibility and coordination of movements, strengthen the immune system, speed up metabolism, promote the breakdown of fat and get rid of cellulite. During dancing, the body produces the hormone of happiness - endorphin. So a charge of vivacity and positivity is guaranteed!

It remains to be found out: how many calories do dancing burn and how does dancing save you from cellulite? We'll talk about this further.

Dancing is an aerobic activity, during which the body is saturated with oxygen and actively burns fat in muscle tissue. This is a very simple and affordable way to achieve a toned figure and smooth skin without signs of cellulite. You don’t need any special equipment (except for half-dancing) and you don’t need to trudge across the city to the sports club either. You can dance at home, on vacation, and wherever you are in the mood to warm up.

The number of calories you burn while dancing depends on your weight, age and duration of the activity. On average, a dancer weighing 50 kg burns about 250 calories per hour of moving to music. With a weight of 75 kg, the body will spend 390 calories, and with a weight of 115 kg - already 580 calories per hour of exercise.

Choosing the right dance genre is very important. Ballet is considered the record holder for calories burned. And here ballroom dancing are located at the very last step in the ranking of fat-burning dances. However, first things first.

Ballet

An hour of performing classical steps burns from 560 to 960 calories, depending on the weight of the dancer. This is on par with an hour and a third more than with. Classical dancing trains muscles, gives amazing posture and grace.

The higher the intensity, the greater the calorie loss. Aerobic dancing with a high load (in fact, this is already active aerobics) allows you to burn 350-620 calories per hour of class. Dancing with moderate intensity and a calm pace burns 160-280 calories. Such physical activity has a great effect on the skin: it tightens, sagging and cellulite disappear.

Zumba

A combustible blend of Latin expressiveness, aerobics and fitness, it's a great way to have fun burning 400-550 calories per hour.

Dancing to the disco rhythm

An energetic disco burns 300-500 calories per hour. So colored leggings will help you, and hurry up to the dance floor.

Pole dance

Active body movements on the pole will make you slimmer by 300-480 calories per hour. For comparison, an hour of race walking burns an average of 400 calories. There is no need to talk about the appetizing shapes of the breasts, abdomen, buttocks and legs (the main problem areas prone to cellulite!), as well as the delicious plasticity and sexuality.

Belly Dance

Belly dancing is great for weight loss, improves coordination of movements, and trains the muscles of the abdomen, arms, back, hips and legs. This type of dance is also worth mastering for those who want to restore their figure after childbirth or improve women's health. In an hour of training you can burn 300-450 calories.

Club dancing

Surprisingly, even enjoying the rhythm in a nightclub or disco, you can get rid of 400 calories in an hour of pleasure and get closer to reducing cellulite. Club dances for weight loss can be danced at home; they are suitable for any age, sports skills and can be performed to any music. In addition, they give a feeling of self-confidence.

Modern dance

Breakdancing, rock 'n' roll, techno, step or funk can easily and pleasantly burn 300 to 500 calories per hour. Modern dance They work absolutely all muscle groups and make you more flexible.

Ballroom dancing

They will make you slimmer by 200-380 calories. Ballroom dancing is divided into slow and fast. Naturally, to lose weight and fight cellulite you need to move more actively. That is why Latin American dancing gives the best results for losing weight. Their fiery and emotional rhythms perfectly train the body, burn calories and charge you with a whole fountain of vivacity.

Decided to burn calories by dancing? Be careful when choosing a genre. If you incorrectly assess your level of physical fitness, you risk being an ugly duckling among graceful swans. For example, strip dance and Latin American rhythms require good stretching and endurance, but absolutely everyone can master club dancing. Of course, provided that the potential dancer has no contraindications. Convulsions, diseases of the cardiovascular system or respiratory organs may prohibit training.

We dance according to the rules

To lose extra pounds, tighten your figure, get a flat tummy and amazing cellulite-free skin, you need to dance at least 2 days a week. You need to dance for weight loss for 1-1.5 hours, including a warm-up at the beginning of the workout and mandatory stretching at the end. Dancing in the morning is most effective. Skip breakfast and cheer yourself up with coffee or green tea, and fats will begin to burn at a crazy speed.

It helps to strengthen muscles and burn more calories by alternating dancing with strength training - for example, push-ups or. You should also adjust your diet, give up high-calorie fats that tend to accumulate on your waist. 2 hours before class, eat protein foods: cottage cheese, chicken or turkey fillet, for example. Drink more water during your workout. But you shouldn’t eat for another 2 hours after dancing.

You can train at home using video lessons. Finding them is not difficult; many choreographers and fitness trainers record them. However, for those who are trying themselves on the dance floor for the first time, it is better to work out with an instructor for the first few months. And only after mastering the basic skills, continue training on your own. Most fitness centers also offer dance programs for weight loss and cellulite reduction.

Whatever dance you choose, dance with pleasure and the calories will never be able to resist your energy! Be slim and active!

One of the most enjoyable and fun sports is dance. Dancing classes develop attention, strength, endurance, coordination, they also have a very good psychological effect, they charge you with positivity and vigor. If you decide to fight excess weight through sports, but you are bored of sweating in the gym, and you don’t like running, try losing weight through dancing - this way you will not only get rid of extra pounds, but also find new friends, tone your body, You will develop flexibility and stretching, and also acquire a new favorite hobby.

In terms of energy consumption, dancing can be compared to running, playing badminton or basketball, swimming or doing gymnastics. Calorie consumption during dancing can be from 150 to 500 kcal per hour, depending on the speed, complexity and intensity of the movements. This is a great aerobic exercise that will keep you fit and a way to have fun at the same time. In addition, they do not require special equipment (with the exception of some cases, for example, for half-dancing or dancing with canvases), you can easily practice dancing for weight loss at home, on the street, on vacation - anywhere.

To lose weight through dancing, you must do it regularly, at least 2 times a week.. As an additional load, strength training and stretching are suitable separately. Your sample training schedule might look like this:

• Monday: dancing;
• Tuesday: strength training;
• Wednesday: rest;
• Thursday: strength training + stretching;
• Friday: dancing;
• Saturday: rest;
• Sunday: running, walking, cycling, swimming or other aerobic exercise + stretching.

The duration of the workouts should be 60-90 minutes, first, be sure to warm up, and at the end of each workout, spend at least 5 minutes stretching.

Of course, the effectiveness of dancing for weight loss also depends on your diet. Eliminate unhealthy high-calorie foods from your diet, limit alcohol consumption, stop smoking, eat healthy natural foods, drink enough water, and the result will not be long in coming - your extra pounds will begin to disappear, and in their place will be beautiful, elastic muscles.

The diet on training days should be special, with a high protein content. 2 hours before training, eat something protein-carbohydrate. Drink enough during training. Afterwards, do not eat anything for 2 hours.

The most effective dances for weight loss

Of course, different types dances have different effectiveness. If you have good physical shape (or intend to get it), dances such as strip plastic, body ballet, aerobics, zumba, Latin, sports or ballroom dancing, and disco are suitable for you. For more advanced dancers, we can offer acrobatics, pole dancing, canvas dancing, break dancing and various types of street dancing, ballet.

Strip plastic, body ballet, half dance, etc. – serious physical training combined with beautiful music . Besides slim body, these dances for weight loss will also give you strong muscles, grace and flexibility of your figure, good stretching, femininity and sexuality.

Aerobics, sports, street dancing, hip-hop, breakdancing, rock and roll - these dynamic and fast types of dances require good endurance, strong muscles, and some require good stretching.

Both girls and boys love Latin dances - they have so much sun and energy that it fills and permeates us through and through. These dances for weight loss are very effective, especially their fast types (reggaeton, merengue, etc.), they do not “pump” muscles and do not require strong stretching, but they train endurance, coordination and flexibility.

Separately, it is worth mentioning such an effective dance from the point of view of weight loss as Zumba. Zumba is a mixture of Latin American dance moves, fitness and aerobics, performed to energetic music. This is not only a very intense workout, but also a lot of fun and a great way to burn off those extra pounds. But belly dancing is much less suitable for burning fat than is commonly thought, but it has another advantage. Vigorous movements of the lower body improve blood circulation in it, so this dance is very useful for women's health.

Burning calories while dancing

Here is the approximate calorie consumption during different dances (per hour):

• light aerobics – 215 kcal;
• intense aerobics – 485 kcal;
• ballroom dancing – 275 kcal;
• disco – 400 kcal;
• low-intensity modern dances – 240 kcal;
• fast dynamic dances – 350 kcal;
• classical dancing – 160 kcal;
• striptease – 420 kcal;
• dance hall - 370 kcal;
• latina – 300-500 kcal;
• body ballet – 350 kcal;
• jazz modern - up to 700 kcal;
• rock and roll - 400 kcal;
• Zumba – up to 550 kcal.

As you can see, almost all types of dancing burn a lot of calories. In addition, you get a great mood, a toned body and cheerful friends who support you, rejoice at your successes, and share their experiences with you.

First dance lessons for weight loss

If you have never danced, go to any school where they will help you choose a direction, teach you basic movements, and explain the rules. Don’t be afraid or shy - you can start dancing at any age, the main thing is your desire.

You may begin to succeed at everything from the very beginning, or it may happen that the first dance lessons for weight loss will only have such results as muscle pain and the belief that you are not able to learn to dance. Cast aside all doubts - each of the dancers who make you gasp in admiration, looking at them, once came to his first teacher and was also upset because he could not do anything. In order to learn to do the same as advanced choreographers, and also in order to gain a toned, slender figure, teachers are needed. Once you have mastered the basics, you can practice dancing to lose weight at home. To do this, you only need comfortable clothes and shoes and good music.

Dancing for weight loss at home

Many fitness trainers and choreographers produce video lessons on various dance styles that allow you to practice at home. Such video lessons can be found on strip plastic, aerobics, Latin dance styles, hip-hop, zumba, etc. You can study on your own using these lessons or based on your own experience. However, classes at home are suitable for those who already have dance experience; for beginners, it is advisable to first take dance lessons for a couple of months to lose weight, otherwise there is a risk of incorrect assimilation of the material - and in some dances, such as strip plastic, ballet, Zumba, this may cause injury.

If you decide to exercise at home, follow a few tips that will help you make your workouts more effective:

• create a schedule for dancing classes for weight loss at home and don’t deviate from it;
• follow the diet and special diet that we wrote about above;
• Before dance training, be sure to do a warm-up, warm up your muscles, and do exercises to warm up your muscles and joints;
• It is best to practice dancing in the morning before breakfast, drinking a cup of coffee or green tea - then the fat burning process will be especially fast.

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