한국 영양학회 자료에 의하면 100kcal를 소모하려면, 160cm, 53kg 의 성인 여성의 경우 15분에서 20분을 추어야 합니다. 또 다른 자료에 의하면 댄스는 50kg의 성인이 10분 추었을 경우 35kcal를 소모한다고도 합니다. 그냥 클럽에서 추는 댄스의 경우 걷기와 비슷한 정도(30분에 100kcal)가 되고, 격렬한 힙합이나 재즈댄스의 경우 뛰기와 비슷한 열량소모, (15분에 100kcal), 평균잡아 빠르게 걷기정도로 볼수 있습니다.
* 163cm, 53kg의 여성이 20분을 할 경우 100kcal소모를 합니다.
다음은 NIH(National institution of Health;미국 국립 보건원)에서 나온 비만치료의 가이드라인에 실린 논문입니다. 주로 가사일에 바쁜 저소득층의 여성을 대상으로 했기 때문에 댄스를 주요 다이어트 수단으로 선택했습니다. 특별한 장비가 필요없이 집에서 할수 있으며, 아이들을 돌보면서 어떤 음악에든 맟추어서 할수 있기 때문입니다.
Daniel EL. A multi-intervention weight manage-ment program for low-income rural women.
JAm Diet Assoc 1989;89:1310-1311.633
A pilot weight management program involving low-income rural women who were enrolled in the Special Supplemental Food Program for Women, Infants and Children (WIC) and/or food stamp programs in rural western New York State. The program included five biweekly ses-sions that focused on nutrition, behavior modifi-cation, aerobic exercise, and stress management. Handouts were designed for low-literacy or non-English-speaking adults, and plastic food models were used to discuss serving sizes and portion control. Suggestions for healthful eating were based on WIC foods whenever possible. Exercise focused on aerobic dance because it can done at home with no special equipment or child care needed and can be adapted to almost any kind of music.
댄스를 통한 운동효과는 다음 두 논문에도 잘 나타나 있습니다. 초록입니다.
자료1)
댄스치료를 통하여 체지방율, 비만 및 고혈압, 심장질환에도 호전을 가져왔다는 보고
제목: The improvement effect of Modern Balinese Baris Dancing Exercise on body composition, blood pressure and heart rate.
저널: J Hum Ergol (Tokyo) 1994 Dec;23(2):93-9 Related Articles, Books
School of Medicine, Udayana University, Denpasar, Bali, Indonesia.
Sixty healthy males, adult Balinese, aged from 18 to 22 years old, were studied to estimate the effect of Modern Balinese Baris Dancing Exercise (MBBDE) on body composition, heart rate, and blood pressure at rest. Based on their physical fitness level, the subjects were divided into an experimental group (EG) and a control group (CG). The EG had 8 weeks of practicing the MBBDE which consisted of 73-87% of estimated maximum heart rate level, 3 x 50 min per week. Significant reductions in fat tissue weight (-0.25 +/- 0.22 kg in EG and -0.02 +/- 0.51 kg in CG; p < 0.05), and percent body fat (-0.53 +/- 0.37% in EG and -0.20 +/- 2.05% in CG; p < 0.05) were found after 8 weeks of exercise. This exercise also significantly reduced systolic blood pressure (-7.1 +/- 6.78 mmHg in EG and -1.8 +/- 4.63 mmHg in CG; p < 0.001), diastolic blood pressure (-4.5 +/- 5.14 mmHg in EG and -0.5 +/- 3.03 mmHg in CG; p < 0.001), and mean blood pressure (-5.3 +/- 5.96 mmHg in EG and -0.9 +/- 3.83 in CG; p < 0.001) at rest. There was also a significant reduction in resting heart rate (-8.8 +/- 6.42 bpm in EG and -2.2 +/- 4.82 bpm in CG; p < 0.001). It is concluded that 8 weeks of practicing the MBBDE improved body composition and cardiovascular function as well.
자료2)
댄스를 통하여 기존의 달리기나 사이클등의 유산소 운동만큼 운동효과가 있으며, 체중감소에 효과적인가에 관한 보고
제목: Is aerobic dance an effective alternative to walk-jog exercise training?
저널명: J Sports Med Phys Fitness 1992 Jun;32(2):136-41 Related Articles, Books
Garber CE, McKinney JS, Carleton RA
Department of Medicine (Cardiology), Memorial Hospital of Rhode Island, Pawtucket.
In order to compare the physiological effects of an 8 week aerobic dance program to those of a walk-jog exercise training program, 60 male and female University employees ages 24-48 years were randomly assigned to an aerobic dance program (N = 22), a walk-jog program (N = 24), or a sedentary control group (N = 15). Subjects who had an exercise compliance rate less than or equal to 85% were dropped from the study, as were control subjects who had scheduling conflicts or illnesses precluding post-treatment testing. Thirty-five subjects completed the 8 week period with a compliance rate greater than or equal to 85%, leaving 14 in the aerobics group, 11 in the walk-jog group and 10 in the control group. Significant increases (p less than 0.001) in maximal oxygen uptake occurred in both the aerobics (+3.9 ml/kg-1/min-1) and walk-jog group (+3.4 ml/kg-1/min-1), while no significant change was observed in the control group. Peak heart rate decreased significantly (p less than 0.05) in the aerobics (-4 b/min-1) and walk-jog groups (-3 b/min-1 but was unchanged in the control group (-1 b/min-1) following the treatment period. Body weight, peak respiratory exchange ratio and peak minute ventilation remained the same in the aerobics, walk-jog and control groups throughout the treatment period. It is concluded that aerobic dance programs can result in similar improvements in aerobic power as a walk-jog program. Thus, an aerobic dance program is an effective alternative to a traditional walk-jog training regime.
출처 - 한의사 최승의 댄스와 다이어트 [
http://www.dance4diet.com]
