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- Jaime Osnato
- Dancing Relieves Stress. Having a stressful day? Fitting in a dance class may be the last thing on your to-do list, but a little boogie session can be just the stress-reliever your mind and body need.
- Dance Makes You Happy. There's just something about grooving to the radio that makes you feel carefree. In part, it's the rush of feel-good endorphins that flood your system when you bounce to a beat.
- Dancing Is Good for Your Heart. Turns out, dancing's not just food for your soul, it's also great for your heart. In fact, dance can cut your risk of dying from heart disease, according to a June 2016 study published in the American Journal of Preventive Medicine.
- Dancing Improves Strength and Balance. Ever wonder why dancers have rock-hard bodies? It's because "dance engages muscles in ways far different than traditional exercise," says Brian Dawson, an orthopedic surgeon who specializes in dance medicine.
Regular participation in dance is good for body and mind. Advice to improve your movement, fitness, and overall health from the world's #1 in orthopedics. Whether for fun, exercise or social connection, dancing is good for your health. Kathleen Davenport, MD, a physiatrist at HSS Florida with special expertise in dance medicine, says the ...
Oct 26, 2022 · Yes, if you’re dancing vigorously enough to raise your heart rate and hasten your breathing, you’re getting moderate-intensity exercise, which boosts cardiovascular and overall fitness ...
Feb 16, 2024 · What sets dance apart is its ability to offer a full-body workout that is both fun and engaging. Regular dance sessions can significantly improve heart rate variability, reduce the risk of heart disease, and increase lung capacity. Additionally, the rhythmic nature of dance provides a unique cardiovascular challenge, improving physical ...
- Overview
- How dancing aids fat loss
- How intensely do you need to dance to promote weight loss?
- Why diet matters too
- How to start dancing for weight loss
- Takeaway
•A scientific review has found that dancing is a beneficial weight loss aid.
•Dancing was found to improve body mass, BMI, waist circumference, fat percentage, and fat mass.
•Experts say dancing burns calories and helps the development of lean muscle mass.
•To start, you should find a dance style you enjoy, start slow, and be sure to perform a warm-up and cool-down routine.
Dancing doesn’t just feel good. New research shows it can help you lose weight, too.
The systemic review, published today in the scientific journal PLOS One, reviewed 10 studies on the effects of dance interventions on body composition in people living with overweight or obesity.
Paige Verity Davis, a personal trainer and founder of The Fun Fitness Coach, says these findings are a reminder of the positive impact of physical activity on weight management and body composition.
“This study basically confirms what we already know – dancing is fabulous for weight management, and improvements in BMI, waist circumference, and fat mass are to be expected,” she points out.
There are a few reasons why dance is an effective weight loss tool. First and foremost, like all forms of physical activity, it burns calories.
“Aerobic dance routines contribute to calorie expenditure, creating a negative energy balance that is conducive to weight loss,” explains Davis. “What’s more, the dynamic nature of dance means it engages various muscle groups, promoting lean muscle development.”
This is good news for anyone hoping to create sustainable weight loss, as muscle is a metabolically active tissue. A higher muscle mass means your body burns more calories on a daily basis, even while at rest.
It’s not purely physical, either. Davis says the enjoyment and social aspects of dancing can boost your adherence to physical activity.
Like Davis, fitness coach Adam Harris says dance involves a combination of cardiovascular exercise, strength training, and flexibility, making it a source of exercise that anyone can enjoy.
“The dynamic and rhythmical movements involved in dance cause the heart rate to become elevated, promoting calorie expenditure in the body and aiding in fat loss,” he explains. “What’s more, the continuous movement during dance sessions enhances your cardiovascular fitness, promoting calorie burning even after the dance session finishes.”
So, just how hard do you have to dance to see results?
For dance to be used as an effective tool for weight loss, Harris says you should aim for a moderate to high intensity level during your sessions.
“This typically involves getting the heart rate up, breaking a sweat, and feeling moderately out of breath, but not so out of breath that you can’t hold a conversation,” he explains.
A good way to gauge intensity during exercise is by using the talk test.
While dance appears to be a great tool for helping with weight loss, it won’t be enough on its own for most people living with overweight or obesity.
Generally, you’ll need to make some adjustments to your diet and pay attention to your overall calorie consumption as well.
“Dance will be most effective for weight loss when it is complemented by a balanced diet and a calorie deficit,” points out Davis.
“While dance is burning the calories, a diet makeover plays wingman, making sure your body’s energy balance is set for success,” she explains.
Harris agrees.
He says to achieve weight loss, you must burn more calories than you consume. That doesn’t mean drastically cutting calories or restricting certain foods, but taking a sustainable approach.
So, if you’re on a mission to lose weight and you’ve decided dance is the exercise for you, how should you get started?
The first and most important thing to do is choose a dance style that actually makes you want to dance.
“While different dance styles offer distinct benefits, the emphasis should be on personal enjoyment and adherence,” says Davis.
“High-energy styles like Clubbercise may enhance cardiovascular fitness, while more controlled forms like ballet can contribute to muscle toning. But the best way to start is to discover what brings you joy and creates sustained engagement.”
Once you’ve found a style you love, Davis recommends starting with shorter sessions and building up to longer ones. You’ll want to incorporate a warm-up and cool-down session each time, and it’s important to stay hydrated, too.
“Be mindful of not overexerting yourself too, as it can cause injury,” Davis adds. “It’s a good idea to listen to what your body is telling you throughout.”
Losing weight can be challenging, but finding fun and effective ways to shed pounds, like dancing, can make the process more enjoyable and sustainable.
While dancing – like all exercise – needs to be combined with a calorie deficit to cause weight loss, it can be a more enjoyable way to drop unwanted pounds.
- Victoria Stokes
Sep 19, 2023 · A dance session isn't just fun, it's good for you too - and it doesn't matter if you have two left feet. "Dance workouts provide an excellent cardiovascular challenge and can be tailored to your ability and fitness level," says certified personal trainer Rachel MacPherson. "When it comes to exercise, consistency is critical, and to stay ...
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Nov 12, 2022 · It’s generally safe to dance every day, but you may want to take a break every few days to allow your muscles to recover. If you’re new to dancing, you may want to start with a few days a week and gradually increase the frequency as you become more comfortable with the moves. Is Dancing Better Than The Gym? The best workout is the one that ...
