Maybe you have seen posters in gyms or know someone who attends these classes. In this article, we’ll tell you all about “zumba” : a fashionable exercise that burns up to 800 calories per hour. Zumba dance is a fitness exercise that consolidates Latin music and international music with dance. The dance music originates from the accompanying move styles: cumbia, salsa, merengue, mambo, flamenco, chachacha, reggaeton, soca, samba, hip-bounce music, axé music, and tango.
Zumba includes dance and aerobic performed to energetic music. It is a kind of fast dancing.
It is definitely not an extremely complicated exercise. dance moves are extremely simple to rehearse.
What is Zumba?
Zumba is not just funny amusing sport, Zumba is an exercise that combines different dance rhythms: Salsa, Merengue, Mambo, Regueton etc, is a life style, something is very stylish and amazing, because when we dance; we do exercise, fitness and moving our bodies and we feels happy because we release the stress inside our souls.
The courses are based on aerobic choreographies that not only lose weight but also reduce stress and improve balance and coordination.
This modern discipline was born in Colombia, one of the Latin American countries where we dance the most. For this reason, in these classes we can hear this kind of rhythms together with their respective choreographies.
This exercise tonifies the muscles and burns 500 to 800 calories per session (about an hour).
The word “Zumba” comes from another widely used Colombian word “rumba” and means “feast” in their country.
The creator of this discipline is a teacher of a grammar school of the city of Cali called Alberto “Beto” Pérez
Although it all began in the late 90s, when it decided to accompany its courses with Latin American music, over time it became famous in other countries.
Zumba was first exported to the USA in the early 2001s and many celebrities such as Shakira, Jennifer Lopez and Rihanna spread it. Since then it has arrived in Europe and the rest of Latin America.
Take a look at this article: 5 dances that help to tighten your legs, buttocks and thighs
How is Zumba Training?
It is not necessary to train physically or to give dance lessons. However, we need to know that the risk of injury is serious and the progress of the class depends on the songs of the teacher chosen. In most cases , an accelerated speed combines with another slower .
Zumba is very popular with women and although it seems that c is just a “dance” the workout is intense and dynamic. It’s fun! And the more fun you have, the more likely you are to want to keep doing it. Many people say they have so much fun dancing that they forget they are actually exercising.
Each class lasts between 50 and 60 minutes (although there is also an express mode of half an hour). Zumba is a powerful exercise with a 600 to 1,000 calorie burn in just an hour. Isn’t wonderful? They start with a warm-up and continue with a mix of exercises accompanied by Latin music.
This type of training brings long-term benefits.
- Salsa, Merengue and Bachata movements burn calories, eliminate stress and eliminate problems.
- Music is the special “ingredient” class because each song has a choreography that trains exercises without boredom.
- The rhythms are very accelerated and the movements “catchy”. In each class we can strengthen muscles, improve heart rate, sweat and have fun.
What types of Zumba are there?
There are various modalities in the most popular discipline of late. Each of them is suitable for a specific audience and purpose:
Zumbatomic is a combination of dance and fitness moves to Latin and international rhythms and music. The classes are for children and choreography and music are specific (by age). Geared towards kids between the ages of 4 and 12 years old, the zumbatomic program has been designed to be safe and effective while getting kids of all body types and backgrounds up and exercising, and not just exercising , but having FUN!
Zumbatomic classes not only get kids up and moving, but teach them many valuable life lessons as well. Kids learn the importance of staying active to stay healthy. They also learn social skills while joining in with their peers in a positively reinforced classes will keep kids and parents dancing back for more.
Routines are easy to follow and the little ones not only enjoy themselves but also develop:
- The attention
- Trust in oneself
Active older adults who are looking for a modified Zumba class that recreates the original moves you love at a lower-intensity. The design of the class introduces easy-to-follow Zumba choreography that focuses on balance, range of motion and coordination. Come ready to sweat, and prepare to leave empowered and feeling strong. Class focuses on all elements of fitness: cardiovascular, muscular conditioning, flexibility and balance!
The difference between Zumba’s “normal” classes is that times and rhythm change.
The movements are adapted to the needs of the participants.
The songs are always Salsa, Reguetón or Merengue, but slower.
It’s a real party in the pool, because in addition to the physical benefits of traditional classes, we add the “difficulty” of practicing in the water. Aqua zumba is classic aqua aerobics with Latin flavor added. You perform large muscle movements by reaching your arms and lifting your legs in the water, as well as circling your hips and shoulders.
The goal is to get a greater result or to benefit from the therapeutic advantages of water.
It is the most advanced alternative among those who practice it. Exercises in each session are designed to increase cardiovascular capacity and muscle strength.
Zumba Toning incorporates weighted toning sticks, which come in 1-pound and 2.5-pound sizes, to the Zumba workout that participants use almost like maracas. The toning sticks function like dumbbells to act as resistance weights. People can use dumbbells up to 3 pounds for the class; however, the toning sticks are better for Zumba class because they’re filled with sand and sound a bit like a maraca when you shake them. That makes them extra-fun for a dance-based class.
Special maracas are used to mark times and movements. This program includes special exercises for fat burning.
Zumba Gold Toning
Tailored for active older adults, who want to use light weights to focus on strengthening the muscles or want to focus on muscle conditioning and light weight activity. It’s a low to moderate-intensity workout session designed to reduce the loss of muscle mass and muscle strength that often comes with aging.
It combines Zumba’s fun and stress reduction movements with strength training.
We start with a gentle warm-up and catchy rhythms and gradually increase the difficulties and speeds.
It increases muscle strength and bone density as well as improving posture and coordination and strengthening the joints. Low to moderate intensity strength training exercises are essential to prevent a deramatic reduction in muscle mass, muscle strength, atrophy and sarcopenia. walk in ready to have blast and tone up, leave exhilarated and empowered.
Zumba in the Circuit is a great way to maximize your workout by mixing strength-training with cardio and dance. Debuting in 2010, Zumba in the Circuit has fast become a favorite among fitness enthusiasts of all levels. Instead of taking place in the dance studio or exercise room, Zumba in the Circuit classes take place amidst strength-training machines. And of course, the hallmark of this Zumba workout is the circuit training element.
Circuit training is like the “musical chairs” version of an exercise routine. Participants begin in one station, perform an exercise (for anywhere from 30 seconds to 5 minutes), and then move the next station. With a focus on strength training, circuit classes can include step, aerobics, and muscle toning. Top athletes often use the circuit to get their heart-rate up and boost the aerobic aspect of their training.
In Zumba in the Circuit, participants alternate between circuit weight-training machines and classic Zumba dance-fitness moves. At a specified sound cue, participants leave one machine or dance move and go to the next. Typical machines exercises include leg extensions, bicep curls, chest presses, and more. The weight machines build strength, targeting all the muscle groups of the body, while the Zumba steps add cardio into the mix. Add to this your favorite Zumba music beats (ranging from salsa to samba to reggaeton to meringue to African to jazz to hip-hop and more), and what you get is a full-body, fun workout like no other.
It is one of the most modern modalities in Zumba The exercises and choreographies are practiced while sitting on a chair. Sit in a chair that allows you to set your feet comfortably on the floor. Begin by turning on some rhythmic, Latin-style music in the background. Ideally, the songs should have an easy to follow beat that is moderately paced. Turn the music to a medium volume and try these Zumba Gold-type chair exercises.
This activity improve the center of gravity, stabilize the e body and strengthen cardiovascular health.
Zumba and Crossfit: the two exercises of the moment
Although they are two different disciplines, both in sports halls and in academies, all have the honor of being among the most selected.
Both Zumba and Crossfit have the ability:
Reduce anxiety and stress
Increase happiness by releasing endorphins
Many people choose combined exercises (after for example twice a week to do another exercise).
Zumba is aerobic and more relaxing, while Crossfit is designed to build muscles and increase resistance.