Are you seeking a fun and engaging way to shed those extra pounds? Tired of the gym scene and looking for an exercise routine that offers variety, fun, and even a bit of friendly competition? Then "Just Dance" might just be the answer you've been looking for. This article explores the potential of "Just Dance" as a weight loss tool, its health benefits, and how to use it effectively.
What is "Just Dance"?
"Just Dance" is a popular dance-based video game developed by Ubisoft that challenges players to mimic on-screen dancers. The game boasts a vast library of songs, each with its unique dance routine, categorized by difficulty based on movements and physical exertion. Since its initial release in 2009, "Just Dance" has launched a new version almost every year, with each edition typically featuring around 40 songs from popular artists. There are also special editions like "Just Dance Kids," "Just Dance Disney," and "Just Dance: Summer Party."
To play, you'll need a gaming system like Nintendo Switch, PlayStation, or Xbox, along with a motion sensor or camera (depending on your system) to track and rate your moves. The "Just Dance Unlimited" online subscription service offers access to even more songs and allows you to use your smartphone to track your movements.
You can find “Just Dance” at video game stores, electronic stores, the electronic section of general merchandise stores (like Target or Walmart), and online retailers. Before buying, always ensure the game is compatible with your gaming system.
Dancing Your Way to Weight Loss: How "Just Dance" Can Help
Dancing is a form of cardio exercise that can help you burn calories. "Just Dance" makes it an excellent workout option, especially if you dislike the gym or want an exercise routine that offers variety and an element of fun and competitiveness. Each dance routine is a workout, even though it might not feel like it.Anecdotal evidence suggests that regularly playing "Just Dance," combined with dietary changes, can contribute to weight loss. The game promotes weight loss by burning calories through physical activity, turning your living room into a personal dance floor.
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The number of calories you burn will depend on your weight, activity intensity, and the duration of your dance session. Harvard Health Publishing estimates that 30 minutes of fast dancing can burn:
- 180 calories for a 125-pound person
- 223 calories for a 155-pound person
- 266 calories for a 185-pound person
If you are heavier than 130 lbs and/or male, your caloric burn while playing will be even higher.
One 23-year-old male, weighing 280 lbs and standing at 6'1", shared his experience using "Just Dance 4" with Kinect for cardio. He noted that while the game bases calories burned off a pre-set body weight, his Fitbit data suggested a significant calorie burn during his dance sessions.
Here's a comparison of his dance session versus a typical walking session:
Dance Session:
- Steps: 3,700 (1.8 miles)
- Duration: 51 minutes
- Calories: 803
- Average BPM: 125
Walking Session:
- Steps: 4,606 (2.3 miles)
- Duration: 1 hour
- Calories: 685
- Average BPM: 104
This individual found that "Just Dance" burned more calories, took less time, and resulted in a higher heart rate compared to walking.
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Creating a Calorie Deficit for Weight Loss
Healthy weight loss requires dietary changes. To lose weight, you need to consume fewer calories than you burn, creating a calorie deficit. This can be achieved by cutting back on calorie intake and increasing physical activity. A calorie deficit of around 500 calories a day is helpful for weight loss. This equals 3,500 fewer calories a week, which may help you lose around 1 pound (0.45 kilograms) of body weight per week. This is considered healthy and sustainable weight loss. To put in perspective, that’s 69% of one pound in a week. If you take that daily Just Dance workout and couple it with a calorie reduction of 500 per day, you are looking at losing a total of 1.7 lbs per week; which is a very ideal rate of loss.
The Physical Activity Guidelines for Americans recommend:
- A total of 150 minutes or more of moderate-intensity physical activity each week.
- A total of 75 minutes or more of vigorous-intensity physical activity each week.
- An equivalent combination of both.
To lose weight, you may need to exercise more than the recommended weekly amount. You can play "Just Dance" for longer than 30 minutes at a time, 5 or more times a week or a total of 2 or 3 times a day, for at least 20 minutes each time, 5 or more days a week. You can also burn more calories by playing at a more vigorous pace.
"Sweat Mode": Track Your Progress
You can activate Sweat Mode at the push of a button. It shows you how intense your routine is and how many calories you’re burning as you boogie. The calorie counter won’t be super accurate, as the number of calories you burn depends on your height, weight, and a bunch of other stuff. But it’s still a pretty good indicator. It also shows you how long the mode has been activated. So if you have a set time for your cardio workout, you can easily keep track.
Sample "Just Dance" Workout Routine
Here’s a sample 25 to 30 minute workout routine that you can try out at home:
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- Stretch it out: A little pre-dance stretching warm-up.
- Warming-up: 5-minutes (1-2 tracks) on the lowest intensity
- Getting pumped: 10-minutes (3-4 tracks) on medium intensity
- Dancing fever: 10-minutes (3-4 tracks) on high-intensity
- Winding down: 5-minutes (1-2 tracks) on the lowest intensity, and a post-boogie stretch
Safety Tips for Dancing
When playing “Just Dance” or dancing in general, it’s important to stay safe. Follow these tips to avoid getting injured:
- Wear loose, comfortable clothing that allows you to move freely.
- Wear comfortable nonslip shoes that fit properly.
- Remove safety hazards like furniture, loose rugs, and cords from the dance area.
- Drink water before, during, and after each session to stay hydrated.
- Do warmup stretches before dancing to prepare your muscles for activity and cooldown stretches after dancing.
- Start with easy, simple moves if you’re a beginner.
- When trying a new routine, sit and watch it first.
- Take a break if you feel tired or light-headed.
- Avoid intense dance routines if you experience balance or mobility concerns. Start slow.
- If you haven’t worked out in a long time or have an injury, talk with your doctor first. They can provide specific safety tips for your experience.
Beyond Weight Loss: Additional Health Benefits
Keeping active is good for your physical and mental health. A review from 2019 found a strong link between exercise and a reduction in heart disease-related mortality. According to the Physical Activity Guidelines for Americans, even 5 minutes of physical activity provides real health benefits. A 2012 study compared overweight adults who used cardio, strength training, or a mix of both to lose weight. It found that cardio helped participants lose weight much better than strength training. A cardio-strength training combo also showed similar results to cardio but took twice as long to complete.