Dancing and weight loss

Regular dancing can slow down your heart rate, lower blood pressure, improve cholesterol levels, and burn fat, all signs of effective and healthy weight loss. Read further to know why you should dance to lose weight.

Different Dance Forms to Lose Weight

Dance workouts are becoming increasingly popular these days. There are many forms of dance that can help in reducing weight. It is a fantastic form of exercise and is effective in burning calories. Regular exercise might become boring and monotonous and hence dancing appears as a pleasing and fun option. However, you have to choose the right type of dance depending upon your body structure, strength and stamina. Some dance forms are more strenuous than others and you have to be careful in choosing the right one to get maximum results.

1. Freestyle


This dance form enables you to move freely without bothering about the dance steps or body movements. This is the easiest of all dance forms and can be practiced by all age groups. Apart from causing weight loss, it also makes your body more flexible. This dance form can be performed on any type of loud music and you can increase your pace by dancing anyway you like. The beats should be fast to boost up your energy levels and teases you to dance non-stop. This dance should be practiced every day for 30 minutes to lose weight. You can dance alone or with a group who loves thumping, fast paced music. It will be a fantastic experience to enjoy this dance form in a group.


Hip hop is an urban, street form of dance that is most popular in nightclubs. The quick succession of movements involved in this dance exercises the entire body. It is a high energy workout that is good for both beginners and veterans. It has been given this name because of the fact that it takes place in the hips and waist and thus helps to firm and tone your abs. Dancing while watching a video or at a club for an hour will enable you to burn around 250 calories.

3. Hip Hop Abs


This dance form strictly uses dance moves to shape and tone your abs so there is no need to lie on the floor and do crunches. This involves isolation exercises in combination with an intense cardio workout to enable you lose fat and build a strong six pack. Women have greater advantage to cut down those extra pounds in abs and look pretty. Hip hop abs should be completed in 2 to 3 days a week.

4. Cabaret/Belly Dancing


This is an exotic art form which helps tone problem areas like hips, back and abs. Also known as “raks sharki”, this form involves slow and controlled isometric movements that help to maintain flexibility and improve circulation. Shaking the belly or lower body burns calories and helps shape up your buttocks. In addition, it also burns thigh and abdominal fat. By strengthening muscles and improving posture, it prevents back pain that is often an obstacle to exercising. Because it is a low impact dance form, it is less stressful to the bones of the feet than other exercises and thus improves bone density. An hour of belly dancing can burn up to 300 calories. Though it is not an aerobic exercise it can form part of a training regimen. This can be practiced by watching videos or joining special dance classes offered by gyms and dance studios. Cabaret increases the flexibility and fitness of your body.

5. Salsa

cc licensed ( BY ) flickr photo shared by iangbl

This intricate and exhilarating Latin American dance form has recently gained immense popularity in night clubs and dance studios. It has drawn inspiration from the dance styles of combia, bomba and merengue music among others. Salsa basically consists of a pattern of six steps danced over eight counts of music along with several turns and is danced side to side. An hour of salsa dance steps causes you to burn an impressive 420 calories. Hence, it is a good choice for a weight loss program.

6. Zumba


Zumba incorporates salsa, rumba, merengue and hip hop moves to cause movement thus giving you a cardio workout. Zumba classes are offered by many chain gyms across the country and aim to make people enjoy while working out simultaneously. No partner is needed for this type of dance. Most of the steps are easy and isolate your arms, abs and legs for strengthening. This aerobic workout is great for overall fitness. You are bound to enjoy the results as you enjoy the dance. This is one of the most demanding dance styles all over the world for its convenience in style and output. Zumba classes are also offered on DVD. For best results, zumba workout should be done at least 2 to 3 days a week.

7. Jazzercise


Founded in 1969, it is one of the oldest dance forms, which basically combines jazz dance and strength training to tone muscles and burn calories simultaneously. It builds muscles during the workout through the use of barbells and dumbbells. Apart from these, it involves some classic Pilates and yoga movements which lengthen muscles while cardio boxing moves give an aerobic workout. According to the Jazzercise website, this workout enables you to burn up to 600 calories in an hour. It should be done 2 to 3 times a week to lose weight effectively.

8. Ballet


Ballet is often viewed as a slow-moving and low impact dance form but it plays a great role in shaping your body. In fact, this dance forms demands a lot of flexibility and it actually requires strength and precision to perform most ballet positions and movements. The slow pace and posture required in ballet is very much similar to Pilates. The slow and controlled movements help to build long and lean muscles. Some ballet movements are comparable to certain gym exercises. The movements cause the stretching and lengthening of the muscles, thus providing you a full body workout. Concentration will increase the flexibility of your body parts and help burn fat deposits that make you look fat.

9. Pole Dancing

cc licensed ( BY ) flickr photo shared by _dChris

This dance form might not appear effective to most of us. But you will be surprised to know that climbing and rotating on a pole increases your flexibility and also helps you burn down some calories. A pole dance of 30 minutes is equivalent to 20 minutes in a gym. You can try pole dancing to lose weight, tone your muscles and shape your body.

10. African Dance


It is a fun dance form that generally involves a combination of contemporary and traditional African dance forms and is extremely aerobic. It introduces some great music and culture and is suitable for beginners as well as experienced dancers.

How Dancing Results In Weight Loss

1. Lose Weight At A Dance Studio

It is a common misconception that dance classes are for kids but if you switch on your television and surf through the channels you are bound to come across dance reality shows featuring adults, some of them even mothers and fathers to teenagers. It is obvious that you are going to find dance studios in your city geared towards adults considering these fabulous dancers on television are learning their moves somewhere. Take up dance lessons and lose some weight as dance like aerobics utilizes all parts of the body to give you a complete workout. A simple jazz or hip hop routine could effectively burn around 300 calories and simultaneously workout all your muscle groups. The best thing about taking up dance classes are you don’t need to be able to dance, in fact, you are paying an expert to effectively teach you.

2. Ideal Dance Routines For Weight Loss

Unfortunately, Indian classical dance has little to offer in terms of weight loss, focused mainly on hand and leg movements and facial expressions, you are bound to be disappointed if you are looking for weight loss. Effective dance routines for weight loss are mainly ballroom dance like Tango, Jazz, Cha-cha and Pasa Doble or street dance forms like salsa and hip hop. These high energy dance routines can be compared to an intense workout at the gym and often yield the same results. Ballroom dance being a weight-bearing activity effectively burns calories, improves bone density and works all muscles in the body.

3. Dance For Weight Loss At Home

For many of us the idea of dancing in a group would be embarrassing simply because we haven’t done it before. So if you are pathologically shy and blush red at the idea of dancing in groups, there’s no need to give up on dance to lose weight. Simply lock yourself into your room, put on your favorite dance tracks and move to the beats.

Dance Vs Other Weight Loss Methods

Common weight loss solutions are working out at the gym, weight loss diets, weight loss supplements and pills. Dance effectively beats all these other weight loss methods. For those of us who are easily bored or not athletically inclined, working out at the gym can be a time consuming and hard task. In comparison to working out at the gym, dance can be fun even as you listen to upbeat music and move your body.

Weight loss diets, in most cases, unfortunately mean starving your body and can result in weakness, headaches and the constant feeling of hunger where as with dance you simply burn off the calories you consume. Weight loss supplements and pills come with their share of adverse side effects whereas with dance the only side effects are the positivity it infuses into your daily life.

One important thing that you have to keep in mind is the clothes you wear while dancing. Opt for loose shirts and trousers which make you feel comfortable. Consulting your family doctor before starting any work out will be of a great help for your health. So those willing to sweat it out better wear your dancing shoes!

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Hi, nothing turns me as much as health and fitness does. I believe that the ingredients you find in your pantry are the best medicine that you can get. I mostly like writing based on my experiences though I am not an expert related to any area. I like to give the best of the ideas. I am a pet lover too.

We are soon entering the other half of the year and still crying over the resolutions that we made at the beginning of this year.

One of the most common resolutions made every year clearly is weight loss.

I know, just like me, there must be a lot of you who have been trying to get the New Year resolutions in line but well, we need to face the truth. We get tired and it gets difficult for us to hit the gym everyday, we get greedy looking those nutella waffles, we are not even close to reaching our goals. But today, we have a fun solution for you.

Yes, your ultimate solution for weight loss. Honestly, yoga is boring, the gym gets us tired and who waked up at 5 for a jog!

Do you know dance can help you lose a lot of weight? No? You may be great at dancing, you may not belong to that world or you may be stuck in between but once you get to know the benefits, you will stick to this form of exercise forever. Read on.

How Dancing Helps You Lose Weight?

© Provided by Jagran Prakashan Ltd. weight loss dance

Dancing for an hour helps you lose around 400 calories. It is not only a fun exercise, it helps you lose a lot of weight.

Dancing is one exercise where your whole body gets into motion. You don’t need any types of equipment to do it, you don’t need to join classes, just turn on the music and start to dance.

It improves the flexibility in your body, make you active and increases your metabolism. With an increased metabolic rate, you can lose weight really quickly.

Which Dance Forms Are Best For Weight Loss?

If you really want to take it seriously, you can join dance classes. These days you get dance classes easily. Wondering which dance form to try? Read on.


© Provided by Jagran Prakashan Ltd. zumba

You must have noticed, a lot of gyms these days offer Zumba classes to all the clients. Zumba is a great dance form where you need to put in a lot of energy.

It involves a lot of movements that make your whole body move. Other than weight loss, this dance form helps you treat your breathing and heart problems also.


© Provided by Jagran Prakashan Ltd. belly dance

We know this one is really not an easy form but once you learn to do it, you are closer to that flat belly and thinner thighs. Belly dancing helps you burn your thigh and belly fat quickly.

Hip Hop

© Provided by Jagran Prakashan Ltd. hip hop

Hip hop is one of the most popular dance forms around the world. It is an easy dance form to learn. It helps you burn a lot of calories. It has a lot of exercises that help you shed fat from your whole body. The best part, you can hog all the attention at the party with some really cool hip hop moves.

If you are bored with your current workout then try dancing! It will help you lose weight, build your stamina and make you active. So, what are you waiting for, go dance and lose weight!

Disclaimer: Views expressed in this article are the author’s own and MSN does not endorse them in any way. Neither can MSN independently verify any claims made in the article. You should consult your physician before starting any weight loss or health management programme to determine if it is right for your needs.

More on MSN Health

Masala Bhangra Dance Cardio Workout

Dance Away the Pounds: How to Lose 10 Pounds by Dancing

You can lose ten pounds just by adding dancing to your life. It will require careful food monitoring, picking your moves carefully, music selection, managing your time, and planning a dance routine. It’s important to remember that everyone’s body is different, so you might lose weight slightly faster or slightly slower than someone else. Your weight loss will also depend on how much weight you have to lose. People with a higher body mass index or BMI are more likely to lose closer to 2-3 pounds a week whereas a person with a lower BMI or of older age may only lose 1-1.5 pounds a week. Here is a way to lose 10 pounds in 1-2 months through dancing and having fun.

Food Monitoring

It’s important to avoid increasing your caloric intake when you start your dancing exercise program. If you add more calories, you’ll either maintain or gain weight. Your body might want more calories because you’ll be increasing your metabolism. You can count calories and use measuring cups and spoons or you can just make a log of exactly what you are eating and then replicate it in the weeks following. You can also focus on food groups and food exchanges to track your calories while eying amounts instead of measuring them. An ounce of chicken, for instance, is about the size of a deck of cards.

Managing Dance Time

To lose weight by dancing, you should strive for at least 20 minutes of time with an accelerated heart-rate at least 4-5 days a week. You should start with a 5 minute warm-up and end with a 5 minute cool-down which means 30 minutes, 4-5 times a week. Rather than watching the clock, manage your time through music as described in the next section. Set an alarm for your total dancing time on your cell phone or a clock that you can then hide. It will make the time go faster.

Calorie Burning Dance Moves

The key to burning calories is to move your whole body. The best dance moves include the old standby move of a step with one foot and then bringing the other foot next to the first one and then going the opposite way. Add arm movements that go at least up to the shoulders and your heart will start pumping. You can also jog around the room. You’ll be surprised how tired you get if you have your legs shoulder width apart and you just twist and alternate bending each leg with your arms doing the washing machine rotation movement at chest level. If you mix in leg lifts and knee lifts bringing your opposite elbow to the knee, you’re really working your legs and abs. Then it’s all about creativity and keeping moving. You can just gyrate and swing your arms like a mad person. No one needs to see you.

Music Selection

First find a free online metronome so you can determine music speeds. You can click on a certain number on the metronome and that should be the basic beat of the song. For your warm-up and cool down, you’ll want music that’s around 88 – 100. For your 20-minute full aerobic time, choose music that has a metronome marking between 108 – 112 for your step together dancing, and 104 for your leg lift dancing. Pick music you love that makes you feel happy.

Simone De La Rue knows how to transform bodies in the sneakiest of ways: by making them have fun. The celebrity trainer, Broadway dancer, and Revenge Body star noted that she herself isn’t a fan of traditional exercise. “I would not run for 40 minutes, I would not cycle for 40 minutes, I would not swim for 40 minutes,” she told POPSUGAR. Are you in the same boat? It’s time to get your groove on.

Her secret to successful weight loss? Dance. “I absolutely trick people so they don’t know what’s happening,” she said, describing her fitness classes at Body by Simone as “40 minutes of nonstop dance.” And that’s what’s making dance cardio the hottest workout of 2017 — it’s fun, and you don’t feel like you’re working out. “It’s a way of getting that cardio in without even realize you’re doing it,” she said.

Dance is a full-body workout that uses every muscle group while also burning calories through cardio. “It requires the full body,” said Simone. “It’s not just like you’re sitting on a bike cycling and just using your lower body. You’re using upper and lower and core as well.” She told POPSUGAR that “so many people do barre and Pilates and yoga, which is really great, but we just need to get that heart rate up.” And that’s where the calorie-burning comes into play — unsuspecting high-intensity cardio. You’d be surprised at just how many calories dance burns, too — you could burn up to 600 (or more) with one hour of dance.


Another great side effect besides weight loss? Boosted mood. It’s scientifically proven to leave you feeling happier. “That’s the beauty about dance,” said Simone. “It’s fun, it’s joyous, you’re having to use your brain for choreography (which also burns calories!) — the fact that it’s so much fun, people don’t realize how quickly the time has gone.”

You can try some of Simone’s signature dance classes here at POPSUGAR, or check out her new fitness DVD that comes out April 10 — it’s all dance cardio!

Image Source: Body by Simone

Do You Need to Dance Regularly to Lose Weight?

“I do not try to dance better than anyone else. I only try to dance better than myself.” – Mikhail Baryshnikov

A lot of people seem to prefer to change their diet rather than take up a sport. This is usually due to the fact that a lot of exercises, especially cardio, is pretty boring. However, while nutrition is important and healthier eating habits will help, if you want to keep your weight loss on track, you’ll need to change your workout routines.

However, some disciplines, like dancing, are a way to exercise, tone muscle, lose weight, and also express yourself. After just a few sessions, you can start losing weight.

A lot of adults who practised dancing as children regret having given it up. Though that doesn’t necessarily need to be the case.

So how often do you need to dance in order to lose weight?

Whatever your fitness goals, dancing is one of the best workouts you can do.

In this article, we’re going to have a look at how changing your routine can help you with weight loss whether it’s just a pound or two or something bigger.

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Losing Weight through Dancing: Work Out Your Goals

“Dance is the hidden language of the soul.” – Martha Graham

When it comes to losing weight, there seem to be millions of different ways to do it. Depending on how you want to lose weight will affect which type of dancing will be best for you. For example, you may want to:

  • Flatten your stomach and toning abs
  • Get rid of saddlebags
  • Tone your bum
  • Lose a few pounds
  • Build muscle
  • Burn fat
  • Improve cardio and aerobic performance
  • Etc.

To become a good dancer, you’ll probably need several sessions. (Source: luxstorm)

These objectives are more than achievable with the right levels of motivation. As an amateur dancer, it’s basically you versus your body. No matter how achievable your goal is, there are still sacrifices that will need to be made.

You’ll probably need at least 3 sessions per week if your plan is to lose a decent amount of weight. This will probably need to be paired with sessions in the gym as well.

Losing Weight Through Dancing: Balancing Your Lifestyle and Your Dancing

It goes without saying that dancing is an activity that you can do almost anywhere and at any time. Of course, you’ll need a certain level of organisation. Depending on your goals, you could dance anywhere between once and four times a week.

Dancing is also a great way to learn about discipline. (Source: Free-Photos)

As we said, it’s not all fun and games! This is why dancing could be the solution if you want to lose weight or tone up. Get some comfortable clothes, decent trainers, and get ready to lose some weight.

Dancing, whatever the style, is a sport, a hobby, and an art form. You have to take into account, however, that this is a long journey and requires a lot of discipline.

You could actually tone up doing some chin ups but it’s much more fun to dance along to the music. There’s something primordial about dancing and it’s great for keeping your weight in check.

Losing Weight While Dancing: Balancing Motivation and Goals

Zumba is more than just a hobby, it’s a fitness regime that you can benefit from for losing weight. You just have to be sure that you really want to do it. This is what we call motivation, after all.

It’s easier to remain motivated when you can see the results. (Source: werner22brigitte)

In just a few sessions, you can start to lose weight. However, it really depends on how often you do it.

You need realistic and achievable goals that line up with how much weight you want to lose. Our bodies aren’t machines, after all. There are a lot of factors to consider when deciding how often to dance, but without motivation, it’ll be impossible.

If you want your new hobby to last, you’ll need to know how to stay motivated. For example, you could make a list and a schedule or when you’re going to dance. This is useful for planning your day, achieving goals, and it feels great to cross something off a list.

You need to be passionate about dancing but also learn the techniques. Ballet requires more technique than Zumba, but the latter tends to be more fun and focused on cardio training. Your motivation will depend on the type of dancing you’ve chosen to do.

Losing Weight by Choosing the Right Type of Dancing

Choosing the right type of dancing is essential for losing weight. While the number of calories burnt will depend on how often you dance, the type of dancing will dictate how often you do it.

Be it break-dancing, salsa, or the cha-cha, there are styles for all tastes. (Source: Picography)

Motivation is the key, but you’ll also need to make sure that you’ve chosen the right style for losing weight. For example, ballet is very demanding. You’ll need to work on it almost every day.

On the other hand, Zumba focuses on cardio and is designed to be fun.

Why not mix styles?

If you want to achieve your goals, you need to make sure that your fitness routine includes smart goals. Think about where you want to lose body fat. When it comes to getting rid of body fat, with exercises like squats, pull-ups, and push-ups, it’s obvious where you’re building muscle and where the fat burning is taking place.

Some gyms offer different dance classes throughout the week!

What better way to do jive, modern jazz, and breakdancing each week?

It’d be a great way to lose weight, wouldn’t it?

Whatever your goals are, be it losing weight, working on your cardio, or toning muscle, dancing is good for you. Generally, 3 sessions per week is a good place to start losing weight.

You should also choose a style that matches your weight, general fitness, and metabolic equivalent.

What’s that?

This is the ratio at which you expend energy relative to your mass. It’s also known as MET (Metabolic Equivalent of Task) and a typical dance session done twice a week has a value of 4. This means you burn 4 times as many calories as you would at rest. That should be enough to motivate you a little.

Of course, this is just the average and not every style of dance has the same physical intensity. Here are some styles that you could try out:

  • African dance
  • Ballet
  • Oriental dance
  • Salsa

Each type of dance has its own pros and cons. You need to think about what you’re trying to work on. In short, how often you dance and the type of dancing you do depends on exactly what you’re trying to get out of dancing and how motivated you are.

This is what makes dancing such a rich and rewarding discipline. Everyone can get something out of it, they can lose weight, have fun, tone muscle, etc. Every calorie counts when it comes to your workouts so you should make sure that you’re setting goals and that you track your results.

If you’re struggling to lose fat or get fit, you should consider getting a personal trainer to help you. On Superprof, you can get someone to set goals that are attainable and guide you through the process. They can put together a total body workout routine for you that’s more than just dancing, too.

If you need strength training with weights, high-intensity interval training (HIIT), help maintaining or managing your body weight, they’ll be able to devise the best workout for you. You can do this with them at the gym or from the comfort of your own home.

Of course, your home mightn’t have a treadmill or what you need to get in shape, but you can discuss this during the first hour with your trainer as many of them offer this session for free.

There are three types of tutorials offered on Superprof: Private tutorials, online tutorials, and group tutorials.

The first is the most expensive but you’ll be in a one on one session with your tutor, meaning that you can enjoy tailored lessons.

Online tutorials are provided over webcam using programmes such as Skype and tend to be cheaper as the tutor doesn’t have to factor in travel costs. While these are usually better for academic subjects, there are more and more tutors offering online tutorials for physical activities like dance.

Group tutorials are the cheapest per person as the cost is shared amongst all the attendees. However, this means that you won’t get the tailored tuition that you would in private tutorials or online tutorials.

Getty Images If you’re trying to beat stress, improve your mind, or lose weight, you can’t go wrong with going out dancing — or taking a class. In fact, getting out on the dance floor for just 15 minutes of continuous vigorous moves could burn as many as 110 calories.

“What sets dancing apart is how the body responds to music,” says Elizabeth Larkam, spokesperson for the American Council on Exercise. The beat makes you want to keep going even though being out of breath to the same extent would make you cut most other aerobic workouts short.

Dancing offers another anti-aging benefit besides slimming you in all the right places: One study found that people who dance four or more times a week have a 76% lower risk of dementia than those who sit it out. The physical act of doing the fox-trot or the merengue increases blood flow to the brain. Additionally, it requires some mental effort to listen to the music, pick up the beat, and remember the steps all at the same time. That makes dancing multitasking at its best.

RELATED: 10 Reasons You’re Not Getting Slim at the Gym

It’s also a great stress-buster. One study found that people who tangoed for 20 minutes felt happier and had lower levels of stress hormones than people who sat on the sidelines watching.

Here are the benefits you can expect from different types of dancing:

Salsa and swing
What it does: increases endurance and improves coordination
What it burns: 286 calories per hour

Belly dancing and Bollywood
What it does: strengthens and defines abs, firms shoulders and arms
What it burns: 286 calories per hour

Start your 21-day free trial of 7 Years Younger: The Anti-Aging Breakthrough Diet or find it wherever books are sold.

Running vs Dancing: What to choose if you want to lose weight?

The weight loss fever has become viral now and no stone is left unturned when we talk about methods to lose weight. Talk about any diet or workout, people trying to lose weight have done it all. But it’s not about trying whatever new comes up but actually knowing what suits your body the best and continuing with it. Today, in this article, we are going to compare two physical activities, running and dancing and which one is better for weight loss.
Dancing is not only fun but is also a great workout to lose weight. To maintain optimal health, one needs to do a 30-minute workout every day. But to lose weight, one needs to increase the intensity or increase the time of their workout. It goes without saying that what you eat is of prime importance. One needs to restrict their calorie intake in order to create a calorie deficit, which is the first step to lose weight.

Some factors that determine your calorie burn are not in your hand. Age and body composition are two such factors. The faster you dance, the more calories you burn. Different types of dance help you burn different number of calories in the same amount of time. A ballet dance class can help you burn twice the calories as a contemporary dance class does.
The right intensity, music, steps and a well-monitored diet can help a person burn 400 calories during one hour of dancing. People with higher body mass index can lose up to two to three pounds in a week. However, people with lower BMIs or of older age may lose only one to 1.5 pounds in a week by dancing.
Dancing is a full body workout and the music often makes your feet tap on their own. So, undoubtedly, what can be better than dancing to lose weight.
Running does not work for many when it comes to weight loss. But when done in the right way with the required intensity, nothing can be better than running. It is a high-intensity exercise which helps one burn calories even after they have finished. The resting energy expenditure stays elevated even after a running session, which helps you burn more calories.
Variety is the key. A mix of easy, fast tempo and interval runs is another way to burn calories and build muscles.
While running for weight loss, one must keep in mind not to overeat. Some people feel that if they are doing a rigorous physical activity, they don’t need to keep a check on their calorie intake as they are anyway burning away calories. But this is a myth. If you want to lose weight, you have to watch what you eat.
For longer runs, one definitely needs to fuel themselves in order to maintain the electrolyte balance of their body. For a run of less than 60 minutes, you just need to take sips of water in between but for a run longer than that, one should have energy drinks.
If a person runs at a speed of 5 miles per hour then he/she will burn around 476 calories. That is quite close to what a person burns while dancing for an hour.
The choice is yours as they both are similar when it comes to number of calories burnt. But one should always choose to do the activity that interests them. If you do something you don’t like, sooner or later you will stop doing it.
Read here : Weight loss nutrients: How CARBS can help you lose weight!


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