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- Zumba for weight loss: How often should we do Zumba to lose weight?
- Zumba: How many times per week and for how long should we do Zumba to lose weight?
- Zumba for weight loss: Which plan should you follow and how often should you do it to lose weight?
- In addition to practicing Zumba, it is important to pay attention to your diet!
- Which sports can help you lose weight?
Zumba for weight loss: How often should we do Zumba to lose weight?
Everything you need to know about Zumba
How often should you do Zumba to lose weight fast and see results? Does Zumba help you lose weight? How many times per week and for how long should you do Zumba to lose weight and burn fat? The tool below enables you to track the effects of Zumba over a month. Simply select the duration of your Zumba session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra kilos!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
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Zumba: How many times per week and for how long should we do Zumba to lose weight?
Find out more about doing Zumba for weight loss!
While regular physical activity combined with a healthy diet helps to slim and tone the body, some disciplines are more effective than others at helping you lose weight. What about Zumba and its calorie burn? How long and how many sessions per week can you lose weight and get results by practising Zumba? Here are some answers.
Calories burned by practising Zumba!
There’s no secret to losing weight. You also need to exercise. As well as building muscle, Zumba gives you the benefit of a cardio workout that boosts resistance and helps you burn as much fat as possible. With a 45-minute session, Zumba burns an average of 400 kcal. Zumba is an excellent sport for maintaining and slimming your figure. In terms of frequency, in addition to a balanced diet, we recommend a Zumba programme 2 or 3 times a week. By setting yourself a regular training plan, you’ll be well on your way to achieving your long-term weight loss goal.
What is the metabolic equivalence of Zumba?
The metabolic equivalent of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) used to express the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest. Zumba, for example, is a high-intensity activity with a MET value of 8, enabling you to burn 8 times more energy than you would at rest, in the same way as a physical activity such as handball, tennis or climbing.
Zumba for weight loss: Which plan should you follow and how often should you do it to lose weight?
Estimates, calculations and weight loss results from several examples of Zumba training plans!
Do you know how much weight you lose by doing 30 minutes, 1 hour or 2 hours of Zumba? How often should you train to lose weight and burn fat? The tables below will give you an idea of your weight loss according to weight, duration and number of training sessions per week.
Performance, effects and impact ‘before/after’: List of Zumba programmes over 1 month at normal intensity!
Zumba
Normal intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.07 | 0.15 | 0.30 |
| 50 kg | 0.09 | 0.19 | 0.37 |
| 60 kg | 0.11 | 0.22 | 0.45 |
| 70 kg | 0.13 | 0.26 | 0.52 |
| 80 kg | 0.15 | 0.30 | 0.60 |
| 90 kg | 0.17 | 0.34 | 0.67 |
Zumba
Normal intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.15 | 0.30 | 0.60 |
| 50 kg | 0.19 | 0.37 | 0.75 |
| 60 kg | 0.22 | 0.45 | 0.90 |
| 70 kg | 0.26 | 0.52 | 1.05 |
| 80 kg | 0.30 | 0.60 | 1.19 |
| 90 kg | 0.34 | 0.67 | 1.34 |
Zumba
Normal intensity
Weight loss results for 3 sessions per week
| Weight loss | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.22 | 0.45 | 0.90 |
| 50 kg | 0.28 | 0.56 | 1.12 |
| 60 kg | 0.34 | 0.67 | 1.34 |
| 70 kg | 0.39 | 0.78 | 1.57 |
| 80 kg | 0.45 | 0.90 | 1.79 |
| 90 kg | 0.50 | 1.01 | 2.02 |
In addition to practicing Zumba, it is important to pay attention to your diet!
To maximize the benefits of zumba, it is crucial to adopt a balanced diet. A diet rich in macronutrients, micronutrients, and various other essential nutrients helps maintain an optimal energy balance. The energy balance, which is the difference between calories consumed and calories expended, plays a key role in weight management. If you are wondering “why did I gain weight“, it may be that your energy balance is off. By combining zumba with proper nutrition, you can achieve your health and wellness goals more effectively.
Everything you need to know about Zumba
Which sports can help you lose weight?
All sports in detail!
Aquabiking
Aqua gym
Badminton
Basketball
Boxing
Cross-country skiing
Cycling
Indoor cycling
Dancing
Downhill skiing
Elliptical trainer
Fitness training
Football
Gymnastics
Hiking
Horse riding
Kayaking
Mountain biking
Nordic walking
Power walking
Running
Scuba diving
Skipping
Snowshoeing
Step aerobics
Swimming
Swimming breaststroke
Swimming Front crawl
Rowing machine
Tennis
Treadmill
Walking
Weight training
Yoga
Zumba
