Joining a moderate-impact aerobics class can increase your fitness level, help you burn calories quickly and reduce body fat. Getting at least 150 minutes of aerobic exercise weekly will reduce your risk for developing chronic diseases, notes the 2008 Physical Activity Guidelines for Americans. The number of calories you’ll burn in a moderate-impact aerobics class is based on your body weight, the type of aerobics you perform and the duration of your workout.
Researchers who conducted a study published in 2006 in the “Journal of Strength and Conditioning Research” determined how many calories adults burn participating in four moderate-impact aerobics classes: body combat -- or kickboxing -- pump, step aerobics and a spinning aerobics class. Based on results of this study, body combat aerobics has an energy expenditure of about 9.7 calories per minute, pump aerobics helps you burn 8 calories per minute, step aerobics helps expend 9.6 calories and spinning burns about 9.9 calories per minute.
Body Weight Considerations
The more you weigh, the more calories you’ll burn participating in a moderate-impact, general aerobics class. For example, individuals weighing 125 pounds burn 330 to 420 calories per hour, according to Harvard Health Publications. A 160-pound adult will burn between 365 and 533 calories participating in moderate-impact aerobics for one hour, MayoClinic.com reports. If you weigh 200 pounds you’ll likely burn between 455 and 664 calories in 60 minutes, notes MayoClinic.com.
Moderate-impact step aerobics classes are high calorie-burning workouts. For example, Harvard Health Publications notes that a 125-pound individual will burn between 420 and 600 calories in one hour participating in a step aerobics class, a 155-pound adult expends about 520 to 744 calories and 185-pound individuals burn about 622 to 888 calories doing step aerobics for an hour. The American Council on Exercise suggests that exercising in hot temperatures further increases your calorie expenditure.
Although water aerobics classes are fairly low-impact workouts, some of these classes use a variety of in-water jumps and are classified as moderate-impact aerobics. Harvard Health Publications notes a 125-pound adult burns 240 calories per hour in a water aerobics class. According to MayoClinic.com, a 160-pound individual expends 402 calories and a 200-pound adult burns 501 calories per hour doing water aerobics.
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans 2010
- Journal of Strength and Conditioning Research: Analysis of the Assessment of Caloric Expenditure in Four Modes of Aerobic Dance
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- American Council on Exercise: Do I Burn More Calories When it is Hot Outside or Cold?
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