This is the dance that will help you lose the most fat
Dancing is an ideal form of exercise for any audience and, above all, for people leading a sedentary lifestyle, for whom aerobic activity is difficult and who always find an excuse not to do it. Following the rhythm of the music, practicing the choreography, playfulness and artistic component are some of the most outstanding advantages of dance. But Not all types are created equal when it comes to weight loss. and, most importantly, get rid of fat deposits.
Systematic review published in Plos ONE analyzed the effects of dancing on fat loss in 10 studies with a total of 646 participants. According to this analysis, compared to following a daily routine without following a specific exercise program, dance has a significant positive effect on body composition overweight and obese people.
A team of researchers led by Longjun Jing from Hunan University of Science and Technology (China) found that dancing was effective in reducing body mass index (BMI). waist circumference, percentage and amount (kilograms) of fat. The benefits are obvious, but which dance is most effective against obesity?
Analyzed types of dances
The studies included in the systematic review examined the effects of different types of dance.
aerobic step
He step This is an option for physical activity. aerobics which is to implement sequence of exercises per step. Although it is primarily an aerobic activity, it also helps develop strength, flexibility and coordination. This is practiced to the rhythm of the music.
Zumba
Zumba is taught in instructor-led classes in which aerobic exercise to the rhythm of Latin American music (merengue, samba, reggaeton, cumbia and salsa) with the goal of losing weight in a fun way.
Traditional dance
Traditional dances originate in history and culture of almost every place in the world. Their rhythms are very varied and include very different levels of aerobic intensity.
Square dance
He quadrille is traditional folk dance of French origin in which four pairs of dancers are arranged in a square. It is very popular in a number of countries.
Bhangra dance
Bhangra dance is a typical peasant dance of northern India and Pakistan. movements imitate movements performed during agricultural tasks. The Bollywood genre, which combines many traditional dances and adapts them to complex Indian choreography, has a very significant influence on this type of dance.
creative dance
Creative dance, very popular lately, is a method of working with the body in which through free, spontaneous dance without rules Each person’s pre-established capacity for self-expression and movement is stimulated. Those who practice it seek both physical and psychological benefits.
Aerobics
Aerobics is a set of cardiovascular exercises performed to the sound of music. Aerobics classes usually consist of performing a series of numbers and dance steps which cause an increase in heart rate.
Cheerleading dance
Sports team fansfans) to spread, especially in the USA. Although their main purpose is to encourage athletes and often limit themselves to shouting slogans, in many cases this is due to coordinated physical exercise to the rhythm of music and very intense..
The most complete dance for weight loss
According to a review of studies, Creative dance is the type of dance that brings the most benefits. on body composition and fat loss. On the other hand, the influence of traditional dance is much less. According to the authors, this larger effect may be due to the fact that creative dance is part of the modern evolution of dance, marked by progress in both intensity and form.
Researchers emphasize that dance This must be practiced for at least three months. so you can see significant changes in body composition that lead to loss of fat mass.
The main benefit of dance as an aerobic physical exercise is that since it has a strong entertainment component, the dropout rate is lower than for other types of activities. The researchers conclude that it is particularly suitable as an alternative to traditional exercise protocols for overweight or obese young people.
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