A combination of aerobics and usually Latin dance methods that deliver a pleasing, vigorous and habit-forming workout in a short interval of time.
Some Zumba benefits:
Grooving to the beats of salsa, flamenco, and merengue music feels more like a dance party than a workout, which is exactly what makes Zumba so popular. The Latin-inspired dance workout is one of the most popular group exercise classes in the world. The high-energy classes are set to upbeat music and feature choreographed dance numbers that you might see in a nightclub. You don’t need to be a great dancer to feel welcome in a Zumba class. With the tag line, “Ditch the Workout, Join the Party,” the classes emphasize moving to the music and having a good time, no rhythm required. There are several different kinds of Zumba classes, from Aqua Zumba workouts to classes like Zumba Toning that incorporate weights for additional calorie burning and strength training. There are even Zumba classes for kids!
Working up a sweat in the 60-minute classes burns an average of 369 calories -- more than cardio kickboxing or step aerobics. You’ll get a great cardio workout that melts fat, strengthens your core, and improves flexibility.
Zumba is an interval workout. The classes move between high- and low-intensity dance moves designed to get your heart rate up and boost cardio endurance.
Core: Many of the dance steps used in the routines emphasize the hips and midsection to help strengthen the core.
Legs: The jumps and lunges that are parts of the choreographed movements help work the quads and hamstrings.
Glutes: You’ll feel the burn in your buns while you move to the beat.
Flexibility: The dance moves were designed to enhance flexibility.
Aerobic: The high-and low-intensity intervals make Zumba an excellent cardio workout.
Strength: Traditional Zumba workouts emphasize strengthening the core, while Zumba Toning and Zumba Step workouts incorporate weights to build muscles in the arms, legs, and glutes.
Zumba is a fitness program that combines Latin and international music with dance moves. Zumba routines incorporate interval training — alternating fast and slow rhythms — and resistance training.
An aerobic activity, Zumba can count toward the 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity recommended for most healthy adults by the Department of Health and Human Services.
Aerobic exercise reduces health risks, keeps excess pounds at bay, strengthens your heart and boosts your mood. If you enjoy Zumba, you're also more likely to do it regularly — and experience its benefits as an aerobic exercise.
As with any exercise, if a certain movement or position hurts, try to modify the workout to avoid the aggravating activities. Also, anytime you're training with resistance, remember that proper technique is important. Don't get so caught up in your dancing that you forget proper form.Read our next blog on how to avoid injuries in Zumba