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- Dancing for weight loss: How often should we dance to lose weight?
- Dancing: How many times per week and for how long should we dance to lose weight?
- Dancing: 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 dance training plans!
- Performance, effects and impact “before/after”: List of dance programs over 1 month at low intensity!
- Performance, effects and impact “before/after”: List of 1-month dance programs at moderate intensity!
- Performance, effects and impact “before/after”: List of high-intensity 1-month dance programs!
Dancing for weight loss: How often should we dance to lose weight?
All you need to know about dancing
How often should you dance to lose weight fast and see results? Does dancing help you lose weight? How many times per week and for how long should you dance to lose weight and burn fat? The tool below enables you to track the effects of dancing over a month. Simply select the duration of your dancing session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra pounds!
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?
Continue with the analysis!
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Dancing: How many times per week and for how long should we dance to lose weight?
Find out more about dancing for weight loss!
While regular physical activity combined with a healthy diet can slim and tone the body, some disciplines are more effective than others at helping you lose weight. What about dance and its caloric expenditure? How many times per week should you go dancing to lose weight and see results? Here are some answers.
Calories burned with dancing!
Dancing? What better way to slim down in a fun and healthy way? Salsa, Zumba, ballet, African or urban dance, each dance helps to maintain the body in a different way. While some will give you streamlined legs (ballet), others will tone your arms and abs (belly dance). As far as weight loss is concerned, dances requiring aerobic endurance such as zumba, salsa, samba or ballet, for example, promote fat burning and help eliminate a very high number of calories. It’s worth noting that dance generally burns between 200 and 600 calories per hour of practice. Although this energy expenditure remains appreciable, relying solely on dance to lose weight is an illusion. As with any physical activity, your efforts must be accompanied by a healthy diet to achieve rapid and, above all, lasting results.
What is the metabolic equivalence of dance?
The metabolic equivalent of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) which expresses the ratio between the energy expenditure of a physical activity during effort and the energy expenditure of an individual at rest. Moderate dancing, for example, is a low-intensity activity with a MET value of 4. This means that it burns 4 times more energy than at rest, in the same way as tai chi and horse riding.
Dancing: 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 dance training plans!
Do you know how much weight you lose by dancing for 30 minutes, 1 hour or 2 hours? How often should you train to shed pounds 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 dance programs over 1 month at low intensity!
Light intensity dancing
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.03 | 0.06 | 0.11 |
| 50 kg | 0.04 | 0.07 | 0.14 |
| 60 kg | 0.04 | 0.08 | 0.17 |
| 70 kg | 0.05 | 0.10 | 0.20 |
| 80 kg | 0.06 | 0.11 | 0.22 |
| 90 kg | 0.06 | 0.13 | 0.25 |
Light intensity dancing
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.06 | 0.11 | 0.22 |
| 50 kg | 0.07 | 0.14 | 0.28 |
| 60 kg | 0.08 | 0.17 | 0.34 |
| 70 kg | 0.10 | 0.20 | 0.39 |
| 80 kg | 0.11 | 0.22 | 0.45 |
| 90 kg | 0.13 | 0.25 | 0.50 |
Light intensity dancing
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.08 | 0.17 | 0.34 |
| 50 kg | 0.11 | 0.21 | 0.42 |
| 60 kg | 0.13 | 0.25 | 0.50 |
| 70 kg | 0.15 | 0.29 | 0.59 |
| 80 kg | 0.17 | 0.34 | 0.67 |
| 90 kg | 0.19 | 0.38 | 0.76 |
Performance, effects and impact “before/after”: List of 1-month dance programs at moderate intensity!
Moderate intensity dance
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.04 | 0.07 | 0.15 |
| 50 kg | 0.05 | 0.09 | 0.19 |
| 60 kg | 0.06 | 0.11 | 0.22 |
| 70 kg | 0.07 | 0.13 | 0.26 |
| 80 kg | 0.07 | 0.15 | 0.30 |
| 90 kg | 0.08 | 0.17 | 0.34 |
Moderate intensity dancing
Weight loss results for 2 sessions 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 |
Moderate intensity dancing
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.11 | 0.22 | 0.45 |
| 50 kg | 0.14 | 0.28 | 0.56 |
| 60 kg | 0.17 | 0.34 | 0.67 |
| 70 kg | 0.20 | 0.39 | 0.78 |
| 80 kg | 0.22 | 0.45 | 0.90 |
| 90 kg | 0.25 | 0.50 | 1.01 |
Performance, effects and impact “before/after”: List of high-intensity 1-month dance programs!
Intense dance
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.05 | 0.09 | 0.19 |
| 50 kg | 0.06 | 0.12 | 0.23 |
| 60 kg | 0.07 | 0.14 | 0.28 |
| 70 kg | 0.08 | 0.16 | 0.33 |
| 80 kg | 0.09 | 0.19 | 0.37 |
| 90 kg | 0.11 | 0.21 | 0.42 |
Intense dancing
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.09 | 0.19 | 0.37 |
| 50 kg | 0.12 | 0.23 | 0.47 |
| 60 kg | 0.14 | 0.28 | 0.56 |
| 70 kg | 0.16 | 0.33 | 0.65 |
| 80 kg | 0.19 | 0.37 | 0.75 |
| 90 kg | 0.21 | 0.42 | 0.84 |
Intense dancing
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.14 | 0.28 | 0.56 |
| 50 kg | 0.18 | 0.35 | 0.70 |
| 60 kg | 0.21 | 0.42 | 0.84 |
| 70 kg | 0.25 | 0.49 | 0.98 |
| 80 kg | 0.28 | 0.56 | 1.12 |
| 90 kg | 0.32 | 0.63 | 1.26 |
