How to dance zumba fitness
Dance On: 10 Benefits of Zumba Classes
If you love dancing, it might be time that you joined a local Zumba class. Zumba classes help you take your fitness to the next level in a fun, group dance workout.
Plus, there are a number of benefits of Zumba that you can take advantage of when you join this type of exercise class. Not only will you get in shape, but you’ll also boost your heart health and increase your mental well-being.
If you’re interested in learning more about some of the benefits of Zumba classes, keep reading. Let’s take a look at the amazing health benefits of doing Zumba!
1. Burn Calories and Blast Away Fat
Probably the number one reason people take Zumba classes is to get rid of excess weight. Since Zumba is an aerobic activity, it helps you burn calories and eliminate fat.
In fact, most people burn between 600 and 1,000 calories in a one-hour Zumba class. The music is choreographed so that intense dance intervals are alternated with different movements and rest periods.
On top of that, there are several fitness moves that are incorporated into a Zumba class. That means that you won’t just be doing dance moves; you might also be doing squats or plyometric jumps as part of your workout.
2. Improve Your Coordination
Another one of the many benefits of Zumba classes is that you can improve your coordination. Since you’ll be required to move different parts of the body at the same time, the Zumba workouts can help you become better coordinated.
Having good coordination is especially important as you age. It helps you maintain your balance and keep your bones and joints strong so that you can move around on your own.
3. Work Out Your Whole Body
Many types of exercises only target one specific area of the body. That means that you won’t be working all the muscle groups in your body and will need to take the time to focus workouts on the areas that you missed.
Zumba, in contrast, is a workout that targets the whole entire body. You’ll be working the shoulders, legs, head, and upper body through the various dance steps that you have to perform in the class.
4. Get Your Aerobics On
Did you know that Zumba can get you to your target heart rate much more quickly than other home workout routines or gym routines? That’s right!
Because Zumba matches dances to the beat of a song, you tend to keep pace with the rhythm of the music. And, most of the music used in Zumba fitness classes is fast-paced which makes you move more quickly.
As a result, Zumba helps you build endurance and strengthen your heart rate. This, in turn, helps you to improve how long you can work out and to be able to last longer in your other workout routines.
5. Build Anaerobic Endurance
It’s not just aerobics that Zumba helps you improve. Because most of the music used during the class relies on a slow buildup, it helps you improve your anaerobic endurance.
Plus, the slow warmup helps you increase the amount of oxygen that your body can take in while performing high-intensity activities. It’s a great morning workout routine to participate in to get the blood flowing and oxygen pumping through your veins.
6. Get Addicted to Exercise
One of the main reasons why people don’t work out is because they don’t enjoy it. When you don’t enjoy doing something, it’s much harder to start and much easier to quit.
Luckily, Zumba doesn’t feel like a workout. Since you’re dancing and having fun moving to a beat, you’re able to get some good exercise without giving up, making it the ideal workout for many people.
7. Zumba Is Appropriate for All Ages
There are several different types of Zumba that you can take. Each type is appropriate for a different age group. A few of the standard types of Zumba include:
- Standard Zumba for adults
- Zumba Gold for seniors
- Aqua Zumba for those who like the water
- Zumba for Kids
With all these different types of classes, you’re sure to find a form of Zumba that works for you. And, the steps are fairly simple and easy to memorize so that you can join in a class even if you’ve never attended before.
8. Boost Your Confidence
There’s nothing like dancing for lowering your inhibitions and standing a little taller. When you participate regularly in Zumba, you’ll begin to feel better about yourself thanks to your improved coordination.
Plus, if you’re shy about dancing, this class will help you feel more confident in your dance abilities. Pretty soon you’ll be ready to hit the dance floor like a pro!
9. Improve Your Mood
It’s no mystery that working out releases endorphins and produces mood-boosting effects in the brain. And, Zumba is a workout that’s no different!
On top of that, Zumba classes use upbeat music and dance moves. This helps get your energy up and get you even more excited about the class that you’re taking.
10. Get Social
Apart from the physical and mental benefits, there are several social benefits of Zumba, too. When you participate in Zumba, you’ll be engaging with your classmates.
The more often you go to class, the more often you’ll be around your new friends. Plus, you can host your own private Zumba events such as Zumba bachelorette parties or corporate challenges to get more friends involved!
Take Advantage of the Many Benefits of Zumba
With so many benefits of Zumba, it’s no wonder this is such a popular form of exercise. And, if you’re feeling as inspired as we are, you’re probably ready to rush out and join your own Zumba class and start dancing the day away!
At Fit For Life 24, we offer multiple classes that you can participate in. Contact us to learn more about our class offerings and schedules so that you can start dancing away those calories.
What Is Zumba? What to Know to Get Started • The Gist by Groupon
- Groupon Editors
- June 17, 2022
More than 12 million people try it every week — so even if you’ve never tried it yourself, you’ve likely heard the pulsating beats of a Zumba soundtrack emanating from the fitness corner of your local club. But what is a Zumba class exactly, and what are some benefits of a dance-focused exercise session? Scroll down to find out!
In this articles:
- What is Zumba?
- Zumba benefits
- What are the different types of Zumba classes?
- What is a Zumba class like?
- How much do Zumba classes cost?
- Zumba tips
You could simply say that Zumba is an aerobic workout fused with Latin-dance styles . . . but it’s much more than that.
Invented by Colombian dancer Alberto Perez in the 1990s, Zumba goes beyond basic step-taps and kicks, incorporating samba, salsa and merengue.
Seeing as this class is essentially a calorie-torching dance party set to music — what’s not to love? Get grooving to its energetic soundtrack, which often include Latin American mixed with hip-hop and pop. Enthusiasts also love that it uses toning moves like squats and lunges together with the dance steps.
Wanna give it a try? Find deals on Zumba classes near you.Zumba Benefits
Not only is it great fun for every fitness level, but there are some excellent health benefits of Zumba too.
- Weight loss/calorie burning – Zumba is a great way to burn calories. Just remember that, like all workouts, the number of calories you burn depends on how much you weigh, what your current fitness level is, and how much energy you put into it. Typically, class attendees can burn as many as 500-1,000 calories in an hour-long session.
- Improve coordination – Dancing requires you to throw your arms and legs in all sorts of directions. Zumba is a good workout for improving coordination, as well as flexibility and endurance.
- Increase balance – Zumba requires quick movements in time with the music. The more classes you do, the better you can become at transitioning between movements — improving your balance without you even realizing!
- Morale boost – Let’s face it, having a bit of boogie just makes us feel good. Any exercise can release happy hormones called endorphins, but a dance party is one of the best. And it’s a great way to meet new people too.
- Great for beginners – Zumba classes can be adapted for all abilities, experience levels and ages. Although the moves are dance-inspired, most people who take a class aren’t professional dancers.
There are lots of different types of Zumba classes to choose from, ranging from aerobics to toning classes, and even Zumba with weights.Zumba Classic
Also known as . . . well, plain old Zumba, the original class style alternates intervals of high and low intensity so you feel challenged but never over-taxed. Zumba Classic is a cardio workout, but you should also get some toning benefits thanks to the hip-swinging dance moves.Zumba Step
The ’80s are back, and that’s as true of the exercise scene as it is in the arts and fashion world. This unique fitness class combines classic dance elements with step aerobics to deliver a killer leg and glute workout. You don’t have to break out the old leotard and leg warmers, but we won’t stop you.Zumba Toning
Maybe you’re ready to mix things up and start toning your muscles as well as tightening your dance moves? Zumba Toning adds light weights into the mix, which provide added resistance to help tone your arms and core.Aqua Zumba
Dive straight into the deep end with an Aqua Zumba class. Perfect for those who love swimming but hate lengths, working out in the pool has a multitude of benefits: the added resistance from the water helps burn more calories, reduces impact on your joints, and keeps you cool when you’re working up a sweat. It’s as good as it sounds. Zumba. In. The. Pool.Sentao
The word “sentao” means “while seated,” so grab a chair and target your core with this class. As a lot of moves are done sitting down, Sentao is a great Zumba class for beginners, especially if you want to work your way up to the more high-intensity dance moves.Zumba Gold/Gold Toning
For older exercisers or complete newcomers, Zumba Gold slows it down a bit, delivering a great workout that’s easier to follow. Gold Toning also uses light weightlifting for those looking to both sweat and tone.Zumba Circuit
Step it up in Zumba Circuit, where you’ll perform more intense strength-training and possibly even hit the weight machines in between dance moves.Plate by Zumba
Any good exercise plan needs a great diet to go with it. A Plate by Zumba class adds nutrition-focused lessons and advice to help maximize results.Zumba Kids
Not only is this a great way to teach kids that exercise can be fun, but the instructors can also work games and activities into a routine. Traditional Zumba Kids is geared toward ages 7 to 11, but there’s also Zumba Kids Jr., which welcomes dancers as young as four.Zumbini
Think you can’t find time to exercise and socialize because you’ve got a small child? Think again! Zumbini classes are made for parents and caregivers of young children, so there’s no need to arrange daycare to attend class.What Is a Zumba Class Like?
Ready to get going? Here’s what you can expect — along with some useful tips.Before you start
Make sure you’re wearing comfortable clothes. But whether you prefer tight Lycra or a loose and comfortable tee, almost anything goes. A sports bra, good pair of leggings (the brighter the better), and lightweight, supportive trainers tend to make the perfect Zumba outfit.
Try to eat something light before your class so you have enough energy to twist and shout like there’s no tomorrow. That being said, like with most exercise, it’s advised to wait two hours after a full meal or 30 minutes after a snack before doing physical activity — especially with something as energetic as Zumba. A healthy snack half an hour or more before should be fine.
Remember to hydrate and bring a water bottle. It’s going to get sweaty, so you need to drink a lot more to make up for what you’ll lose dancing.During the class
- Usually, a Zumba class will start with a dynamic warm-up. Something to get the blood flowing and loosen up your muscles.
- Now, onto the good stuff! Bust some moves and dance like nobody’s business. Your instructor will demonstrate a series of dance movements for you to copy . . . and you’re off. Usually, each song will incorporate a different choreographed move. Popular steps include cha-cha-cha, V-steps and mambas.
- Classes typically last for around an hour — trust us, you’ll need a rest by then, including time to properly warm-up and cool down.
You’ll hopefully leave your Zumba session feeling rejuvenated, with a fresh dose of endorphins. Hit the showers so your body can cool down properly.
If you feel a little lost in your first class, don’t worry. The steps and moves should get more familiar with practice.How Much Do Zumba Classes Cost?
Zumba classes vary in cost, from around $5 to $25 per class — and can be even less if you buy a bundle of sessions. Some gyms also offer classes included with memberships, so it’s worth shopping around to find the most cost-effective option. Browse Groupon deals for great prices on Zumba in your local area.Zumba Tips
- Don’t be afraid to laugh – Yes, you’ll get some things wrong when you’re new to it, but it’s okay to have a giggle if you go flying off on the wrong beat!
- Expect to be a bit sore after your first class – A dance workout can engage muscles in your body you didn’t even know you had.
- If it’s your first time, find a spot towards the back – This way, you can watch the regulars to help get you up to speed with some of the more complex steps.
Yes, it’s a cardio workout. Dancing engages your whole body, increases your heart rate and gets your blood pumping. It can be a great way to burn calories too.Is Zumba aerobic or anaerobic?
As Zumba is cardio (we know, who knew cardio could be so much fun?), that means it’s an aerobic workout. Aerobic means “with oxygen” and aerobic exercises put your lungs and heart through a continuous workout.What does Zumba do for your body?
Lots! Not only can it help to improve strength, balance and tone, it’s good for weight loss and calorie burning too — especially when combined with a healthy diet.Is Zumba a sport?
No. Despite being a great form of exercise, it does not officially class as a sport. Instead, it’s a “cardiovascular fitness class.” Even though it isn’t a team activity, working out in a group is great for motivation.Related articles
- Pilates for Beginners: Everything You Need to Know to Get Started
- Aerial Yoga — What Is It, and Is It a Good Workout?
- 5 Outdoor Workouts You Can Try This Summer
Inspired to give it a try? Find deals on Zumba classes near you.
Give this story an even
Get the Free App
Windy City Wellness: The 8 Best Spas in Chicago
Whether you're visiting Chicago for business or pleasure, get your relaxation on with our tops picks for the best spas in Windy City.
- by Groupon Editors
Zumba fitness: 10 lessons for weight loss (video)
Dance, rejoice and lose weight - this is the essence of "zumba fitness" in a nutshell. This dance fitness program combines elements of Latin American dances and hip-hop, and anyone can master it.
SovetskySport understood how to lose weight and pump up the press with the help of Zumba
What is Zumba fitness for weight loss
The founder of Zumba is a choreographer from Colombia, Alberto Perez. Zumba is an intense fitness program based on simple dance moves from rumba, salsa, bachata, merengue, hip hop and other dances. Zumba weight loss classes are held to music. The session lasts an average of 40-60 minutes. Advanced Zumba dancers use light weights to make it harder.
What is the effect of Zumba fitness for weight loss
An hour of intense Zumba movements effectively burns fat, trains the muscles of the legs and back. The dance also gives a load to the pectoral muscles, shoulder muscles and arms. Zumba fitness trains the cardiovascular system and increases your endurance.
You can learn and perform Zumba movements for weight loss at home using video tutorials for beginners.
Video Lesson 1: Zumba Fitness for Weight Loss – Learn Zumba Movements
Affordable zumba weight loss video tutorial that explains the basics and teaches you the basic initial movements - steps and twists.
Video Lesson 2: Zumba Fitness for Weight Loss - Making Basic Movements Harder
Easy to understand Zumba weight loss video tutorial. Here you will be taught how to link zumba movements to one another, keep the right rhythm during training and control yourself for mistakes.
Video Lesson 3: Zumba Fitness for Weight Loss - Abs and Legs Specialization
The load in Zumba fitness can be varied by increasing the pace or highlighting individual muscle groups and making “specialization days” for them. This beginner zumba fitness video tutorial is all about how to work your abs and hips while dancing.
Read on "Soviet Sport" - Squat at home. A guide to the most important exercise in training0017
Have you mastered the basic zumba movements and how to vary them? It's time to go through the full 50 minute lesson. Repeat the movements after the trainer, try not to stop or pause.
Video Lesson 5: Zumba Fitness for Weight Loss - Hip Hop Zumba Movements
Intensive 25-minute Zumba video lesson for beginners with a focus on hip hop movements. In addition, the trainer will add a lot of squats to hip-hop - this way you will work out the hips, buttocks and remove fat from the sides even more effectively. Don't be surprised if sitting down and getting up is difficult for the next couple of days.
Video Lesson 6: Zumba Fitness for Weight Loss - Zumba with Dumbbells
The Zumba toning program involves increasing the load of the standard zumba. Here, all exercises are performed with dumbbells weighing 1-2.5 kg. How to use vzumba dumbbells correctly is in this video tutorial for beginners.
Video Lesson 7: Zumba Fitness for Weight Loss - Zumba for Seniors
Zumba is suitable for people of all ages. From here, what pace to maintain if you are engaged in Zumba, and you are well over 40, this video tutorial will tell you how to choose movements and music.
Read on "Soviet Sport" - Five forgotten but effective exercises
Video lesson 8: zumba fitness for weight loss - zumba for children
You can involve your children in Zumba. If it's cold outside, Zumbafitness can replace them with a walk on the sports ground.
The movements in this video lesson are adapted for children 3-5 years old. They are simple and look like morning exercises. For a child, Zumba training will be an interesting game while you continue to burn your calories and lose weight
Video Lesson 9: Zumba Fitness for Weight Loss - Warm Up Before Zumba
This video lesson will teach you how to properly warm up before your Zumba class. There are many steps, swings of arms and legs - everything that will protect you from injuries and sprains. You can also perform this video lesson for beginners with music
Video lesson 10: zumba fitness for weight loss - hitch and stretching after training
stretching right - in this zumba video tutorial for beginners.
WHAT YOU NEED TO KNOW ABOUT ZUMBA:
- Zumba is an intense form of training. To find out which load is right for you, consult your doctor. Check your cardiovascular system;
- you need to train according to the "Zumba-fitness for weight loss" method on average 3 times a week. Let your body rest for at least one day between workouts;
- do not neglect the warm-up and cool-down. Warm-up - will help prepare the body for stress, and the hitch - "calm" and relax the muscles after training.
source: "Soviet Sport"
What is Zumba? 12 main types of incendiary dance
- How did Zumba
- Benefits of Zumba
- Contraindications and disadvantages of Zumba
- Zumba Main Destinations
- Zumba Basic Movements
- Is it possible to lose weight doing Zumba?
- What clothes to choose for Zumba
- Tips for Beginners
- How to practice Zumba at home
- Which is better Zumba or fitness?
Hearing the funny word “Zumba”, you immediately get associations with incendiary Latin American dances – rumba, samba, mambo. But what is it really? Ritual dances of African tribes? A spell in the ancient language of the Taino Indians - the indigenous inhabitants of Cuba? Or maybe this is the name of a funny character from some cartoon?
In Spanish, “zumba” is a bell, a rattle; ringing, crackling, buzzing; a joke, a joke. And it was with this word that fitness instructor Alberto Perez decided to call the training program he invented to the bright rhythms of Latin American music.
What is Zumba in fitness?
In contrast to the South American rumba, which has a history of about 100 years, Zumba is a rather young “dance”. The main idea of this fitness program is a healthy lifestyle combined with active workouts to the rhythm of dance music.
Zumba is an effective system for keeping muscles in good shape:
- Firstly, training is carried out to the rhythms of popular Latin American music, which guarantees an excellent mood and a positive attitude.
- Secondly, , Zumba - group classes, due to which energy impulses are transmitted from one participant to another, thereby providing a more effective result.
- Thirdly, , a "cocktail" of the most popular fitness movements and elements of hip-hop, tango, as well as incendiary African, Latin American dances, helps to engage all muscle groups, which, in turn, guarantees rapid calorie burning.
Each workout lasts an average of 1 hour. How many times a week to practice? It all depends on your preparedness and desire to train - in order to lose weight, once a week, of course, is catastrophically small, but to keep the body in good shape is quite enough.
Do not forget that, despite the fun and relaxed atmosphere during classes, Zumba is still a kind of fitness, and not just entertainment. Therefore, do not neglect the recommendations of the instructor and follow the correct execution of any elements of the dance.
You will understand more about Zumba when you watch this video.
How Zumba appeared
Oddly enough, one of the most popular and sought-after trends in fitness arose quite by accident.
One fine day, dancer, choreographer and fitness instructor Alberto Pérez arrived at a training session and found that he had forgotten the recording of the music he used to perform his classes to. In order not to cancel the lesson, he took a cassette from his car - sultry Latin American rhythms sounded in the hall, and Alberto skillfully "diluted" the usual fitness movements with elements from his favorite dances - reggaeton, salsa, cumbia.
The group members liked this extraordinary approach to the training so much that such trainings began to be organized more and more often, giving impetus to the emergence of a qualitatively new methodology in the fitness industry. Moreover, Alberto's lessons became so popular that Shakira herself invited him to become a choreographer for one of her albums.
In 2001, Zumba became an official brand - the company is actively involved in the training of licensed instructors around the world.
In 2011 Zumba came to Russia. Today, thousands of participants in group classes have already experienced the benefits and benefits of this type of fitness.
Anyone can become a Zumba Instructor - it is enough to complete a two-day training course, after which a special certificate is issued.
Benefits of Zumba
The main concept of Zumba is continuous movement and a positive attitude. Perhaps it is because of this that a bright fitness dance has a huge number of positive qualities:
- In itself, bright incendiary music already brings a lot of positive emotions and gives you a great mood.
- Energetic movements to the rhythm of rhythmic Latin American music not only do not tire, but on the contrary, charge you with energy and positive.
- If a standard fitness workout is difficult for many - a feeling of fatigue and loss of strength quickly sets in, then with Zumba the time of the lesson flies almost unnoticed.
- One of the main advantages of this type of fitness - Zumba helps to involve all muscle groups. After a few active workouts, you can see a tangible result - a decrease in body volume and an increase in muscle elasticity.
- Dance is a great way to work on your posture, coordination, flexibility and grace, and Zumba is no exception.
- Unlike special dance classes, Zumba does not cause any difficulties even for beginners - all movements are as simple and clear as possible, it will not be difficult to repeat them.
- An undeniable plus of Zumba is the huge health benefits, both physical and psychological. Sultry rhythms not only help to distract from the daily routine, but also provide friendly teamwork, which undoubtedly has a positive effect on overall well-being and mood.
- Rhythmic, almost continuous movements have a beneficial effect on all organs and systems of the body. It has been proven that during the Zumba dance, the level of the hormone endorphin, which is responsible for pleasure, increases in the blood; metabolism is accelerated at times; blood circulation improves; Fast burning of fat in the most "problem" places is provided.
- For those who really want to try, but are embarrassed by their inexperience, there is a great opportunity to watch a few video lessons at home, practice, and then come to group lessons with an instructor.
- Currently, there are several main directions of this fitness dance, among which anyone will find what they are looking for: people who want to lose weight or just keep fit, the elderly, children and adolescents, girls who have recently become mothers and continue to feed breastfeeding baby, etc.
Undoubtedly, Zumba is of great benefit for the figure. By reducing body fat and increasing muscle tone, the body acquires a more graceful outline, the likelihood of “pumping over” is excluded (unlike strength training).
Another obvious advantage of Zumba is the minimum number of contraindications. Even if for some reason fitness or aerobics classes are contraindicated for you, Zumba is most likely suitable for you.
It's not worth the risk - before signing up for a workout, be sure to consult your doctor.
Contraindications and disadvantages of Zumba
Despite the huge number of advantages, the Zumba active dance fitness program is not for everyone. Among the contraindications to attending classes are the following:0005
- Recent surgery, serious injury.
- Any disease in the acute stage.
- Diseases of the cardiovascular and nervous system.
- Serious disorders in the functioning of the musculoskeletal system.
- Pregnancy. In fact, the opportunity to engage in any active leisure activity during pregnancy should be discussed with the doctor.
- High degree of obesity - in this case, active movements can lead to a heart attack.
Despite the fact that initially Zumba may seem like a very easy exercise, in reality it is not so simple:
- combined with clapping, waving hands, etc.).
- For those who are accustomed to serious strength training, Zumba will seem too simple a workout. In order to somehow smooth out this drawback, you can use small dumbbells during the lesson.
And in order to achieve a visible and, most importantly, sustainable result, you need to attend classes regularly.
Among other things, those who have a sense of rhythm and tact, as well as well-coordinated movements achieve success easier and faster.
At the same time, if your hearing and dancing skills leave much to be desired, don't worry, the necessary skills will come to you in the process of training.
Basic Zumba directions
In order for everyone to choose the right dance program for themselves, which will ensure the quick achievement of the desired result, several types of Zumba have been developed:
- Zumba Classic . It all started with her: the classic Zumba is a rhythmic dance to incendiary music in the style of salsa, reggaeton, tango, etc.
- Zumba Toning . This type of fitness dance involves the use of small dumbbells, which not only increase the load, but also make sounds similar to the sound of maracas.
- Zumba Pilates combines the main characteristics of these two fitness areas: dance must be accompanied by proper deep breathing, all movements are smooth and deep.
- Zumba Centao . This variety is more suitable for experienced people who have been attending Zumba classes for a long time or at least have experience in dancing. The main concept of Zumba Sentao is a dance with a chair.
- Zumba Gold . This program is designed specifically for older people who prefer an active lifestyle.
- Zumba Step . As in step aerobics, Zumba-Step uses a special platform and various types of stepping movements are actively used.
- Aqua Zumba . In order to maximize the load on all muscles without harm to health, fitness dance classes are held in the water.
- Zumba Kids - Zumbatomic (children from 3 to 11-12 years old), Zumbini (kids from 0 to 3 years old). These programs are designed specifically for the smallest - they are fully consistent with the capabilities and needs of children in physical activity.
- Oriental Zumba in addition to Latin American rhythms and hip-hop also includes oriental dances.
- Circle Zumba . This type of fitness dance is ideal for beginners - it alternates dance moves with exercises (squats, push-ups, bends, etc.).
- Zumba Continental arose due to the widespread use of this dance. Its meaning is that the program includes elements of folk dances of a certain country or region.
- Tonus Zumba is ideal for weight loss - all dance elements are clearly adapted to affect problem areas, and small dumbbells are used for greater efficiency.
Which type of Zumba you choose is up to you. At the same time, do not forget that the professionalism and experience of the instructor is of great importance - the master, who has undergone special training and has the appropriate certificate, will ensure the fastest and safest achievement of the set result.
Some types of Zumba have become widespread, while others are still being developed only in certain countries or regions. However, the trend towards the spread of this type of fitness is obvious - gradually instructors offer their students more and more new varieties of this sports dance.
How Zumba is danced, basic movements
When watching videos of training, you may think that the dance uses a huge number of different movements, which are simply unrealistic to learn. In fact, the program includes several basic steps that are combined with each other and constantly repeated:
- Steps to the side with claps. Step to the left with the left foot - clap, put the right foot - clap. Then the same movements in the other direction.
- Steps to the side with a turn of the body on toes and heels. Feet shoulder-width apart, turning the body to the right on the heels - we go down on the toes, turning the body to the left on the toes - we go down on the heels, turn to the right on the heels - we go down on the toes, turn to the left on the toes - we go down on the heels again. Then the same movements, but in the opposite direction. As a result, you should return to the starting position.
- Transition steps. Feet shoulder-width apart, with the right foot step back to the left (as a result, the right foot becomes behind the left), stomp of the left foot - the right foot returns to its original position. Then we do the same with the left leg.
- Hand movements can be very diverse - swinging, throwing up, clapping, bending the arms at the elbows, circular movements.
As a rule, after 3-4 workouts, the movements become clear, and the exercises become easier and more interesting.
How group training works
In order to achieve maximum efficiency in the process of fitness dancing, it is important to follow a certain sequence of training steps:
- Warm-up. If you neglect this stage of training, there is a chance of getting a serious injury: sprain, dislocation, bruise. The warm-up is aimed at warming up and stretching the muscles, preparing them for more serious loads - a warm-up usually takes about 10 minutes.
- Repetition of learned movements - 5 minutes.
- Learning new movements - 5 minutes.
- The dance itself - 30 minutes.
- Hitch. The last 10 minutes of the session are light stretching and relaxation exercises.
The time of each stage may vary depending on the level of preparedness of the trainees, as well as on the type of Zumba (for example, Circle Zumba most often consists of 3 main stages - warm-up, main lesson and cool-down).
The duration of each lesson is 45-60 minutes on average. In order for the result not to be long in coming, you need to attend training at least 3 times a week.
Is it possible to lose weight doing Zumba?
As you know, any physical activity to some extent helps to burn extra calories. Can you lose weight doing Zumba? Of course you can!
During Latin American fitness dances, all muscle groups are involved, due to which there is an active burning of fat in the most "problem" areas. The training program is designed in such a way that there is no time for rest at all - all 45-60 minutes there is continuous movement, due to which the fat begins to “melt”, the muscles come into tone, blood circulation and oxygen supply to all organs increase. And oxygen, as you know, helps to remove toxins from the body, and with them extra pounds.
How many calories are burned in a workout
If you believe the reviews, it is quite possible to lose up to 900 calories in 1 hour of Zumba. In fact, no one has conducted research in this area, so it cannot be said whether this statement is true.
At the same time, it is known that 500 calories are burned during aerobic exercise. Considering that incendiary dance fitness lessons are in no way inferior in intensity to aerobics, we can say that Zumba really helps to get rid of 500-800 calories in one workout.
If your goal is to lose weight, don't forget that Zumba is not a magic cure for extra pounds.
Do you want a beautiful figure? Review your diet, add activity to your daily life, try to lead a healthy lifestyle. A fitness dance will help you achieve your goal as quickly as possible.
What clothes to choose for Zumba
During the fitness dance you will have to actively move your arms, legs, bend, bend over, turn your head, jump, squat. Here's why Zumba clothing should be comfortable, not restrict movement, but not interfere with you and others:
- Fitted sweatpants or leggings. Short shorts are fine too.
- Loose T-shirt or sleeveless top. For an additional warming effect, you can wear a longsleeve or a sports jacket.
- Shoes should be as comfortable as possible, so choose good sneakers. Never wear high heels, heavy boots, mules, etc.
Zumba - group dance classes. This is one of the reasons why you need to choose clothes for training that are not only comfortable, but also beautiful and stylish: bright colors will come in handy during an incendiary dance.
Don't forget your hair too. Of course, loose hair flying in different directions looks very cool, but, unfortunately, only in clips.
Think about convenience: it is unlikely that you will be comfortable every minute removing interfering strands from your face and endlessly straightening your hair stuck together from sweat. Therefore, collect your hair in a bun or tie a tight high ponytail - this is both stylish and comfortable.
Tips for Beginners
As with anything, Zumba is the hardest for beginners. In order not to be disappointed and not lose interest after the first lesson, follow these simple tips:
- The main thing is not to dwell on failure. Few people manage to catch all the movements from the first lesson, memorize and perform complex transitions. After 3-4 workouts you will feel more confident.
- During the first lessons, try to stand in the front row - as close as possible to the instructor. So you can better consider all the movements and it will be easier for you to repeat them.
- Be sure to study in front of a mirror so you can see your movements and correct them if necessary.
- If you can't repeat all the steps at the same time, try to catch and remember the movements of the legs first, and only then add the arms, upper body and neck.
Remember - your instructor will always support you, help you understand the incomprehensible elements of the dance and explain what to look for.
How to do Zumba at home
If you don't have the desire or the opportunity to attend a Zumba group class, you can set up a dance fitness studio right in your home.
All you need is to buy a training CD or simply find training records on the Internet and strictly follow the instructions of the online instructor.
The advantage of this method is that you save on visiting a specialized fitness club. The disadvantage is that you will not always be able to identify your mistakes and do everything right.
Which is better Zumba or fitness?
It is quite difficult to answer this question, especially considering the fact that Zumba is one of the varieties of fitness.