Tap dancing is a rhythmic form of exercise that combines artistry and physical exertion, creating a unique full-body workout. The rapid, percussive footwork requires fine motor control and significant muscular effort. Understanding the energy demands of this activity allows for a clear quantification of its value in a fitness routine. This analysis provides concrete figures for the energy expenditure associated with tap dancing, placing it within the broader context of physical activity.
Typical Calorie Burn Rate
Tap dancing generally falls within the moderate-intensity range of physical activity, correlating to a consistent calorie expenditure. The average energy cost of general tap dancing is measured at 4.8 Metabolic Equivalents of Task (METs), meaning it burns approximately 4.8 times the calories burned while resting. For an individual weighing 150 pounds, a moderate tap dancing session can burn between 295 and 344 calories per hour. This range accounts for slight variations in style and the standardized MET calculation applied to body weight.
Vigorous tap dancing, which would correspond to a MET value of 6.0 or higher, can increase the calorie burn significantly. Based on values for other high-intensity dance forms, a strenuous hour of tap dancing for the same 150-pound person could expend between 485 and 560 calories. The actual rate depends on maintaining an elevated heart rate and minimizing rest between sequences.
Variables That Affect Expenditure
The figures for calorie expenditure are estimates because several measurable factors modify the body’s energy use during the activity. The most significant physical variable is the dancer’s body weight; a heavier person requires more energy to move their mass, resulting in a higher calorie burn for the same routine. For example, a 200-pound person performing a moderate tap routine burns about 458 calories per hour, compared to the 150-pound person’s 344 calories. The duration of the tap session also directly affects the total number of calories expended, as the energy cost is cumulative over time.
The specific style and tempo of the routine dictate the intensity of the workout. A slower, more rhythmic soft shoe routine demands less energy than the sustained, rapid footwork found in a Broadway-style or rhythm tap performance.
Muscle Groups and Metabolic Demand
Tap dancing places a high physiological demand on the lower body musculature and cardiovascular system. The rapid, repetitive footwork relies heavily on the muscles of the lower leg, including the tibialis anterior in the shin and the gastrocnemius and soleus in the calf. These muscles are utilized for the fine articulation and control necessary to produce distinct sounds with the heel and toe taps.
The larger muscle groups of the thigh, such as the quadriceps and hamstrings, provide the support and power for jumps, hops, and traveling steps across the floor. A strong core, including the abdominal and gluteal muscles, is also engaged continuously to maintain balance and stability during the complex weight shifts and rapid movements.
The metabolic demand placed on the body during tap dancing involves both aerobic and anaerobic energy systems. While the sustained nature of a long routine or class relies on the aerobic system, the short bursts of rapid steps and complex rhythmic patterns often engage the anaerobic system.
Tap Dancing Versus Other Exercise
A moderate tap session, expending about 295 to 344 calories per hour, is comparable to a brisk walk at 3.0 to 3.5 miles per hour, which burns approximately 246 to 314 calories per hour for a 150-pound person. Tap dancing offers a similar energy output to walking while engaging more varied muscle groups. More vigorous tap dancing, which may reach 485 to 560 calories per hour, aligns closely with the expenditure of a general aerobic dance class (400 to 550 calories per hour). Intense activities like jogging at a 10-minute-per-mile pace exceed this, often burning between 600 and 700 calories per hour.