What is zumba and how to lose weight with it

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A way to lose weight for those who hate exercise.

What is Zumba?

Zumba Zumba is a group fitness program that combines conventional aerobic movements with simple elements of Latin, hip-hop and belly dancing. The lesson is held to the rhythms of salsa, rumba, merengue, flamenco and other directions.

Zumba is positioned as a dance party - bright, driving and not like a regular weight loss workout.

In addition to the classic zumba, there are CLASSES nine more areas of the fitness program - from Aqua Zumba® in the pool to Zumba® Toning with dumbbells for additional load on the upper body.

There are also separate areas of Zumbini ™ for children 0-3 years old and a high-intensity training STRONG by Zumba® for those who want to push through the workout, diluting cardio exercises with dance combinations to music.

How quickly can you lose weight with it?

Basically, zumba is an interval workout that alternates between high and low intensity dance moves. Thus, the process does not require rest, and you can move at a high heart rate for all 40-50 minutes of the session.

You Can Burn Zumba® in One Workout: Is the “Fitness-Party” a Good Workout? about 369 kcal. If you exercise five days a week, even without a calorie deficit in your diet, you can lose a kilogram of fat in 3-4 weeks. And in combination with a soft diet - in 1, 5-2 weeks.

At the same time, unlike jogging or other cardio, vibrant dance rhythms and the pleasure of moving to the music reduce perceived effort.

In other words, you sweat and breathe frequently, but you are not suffering.

This increases the chance that activity will become a part of your life, and it is not only beneficial for lowering body fat.

What is the use of zumba, besides weight loss?

Pulse on Dance Workout Zumba®: Is the “Fitness-Party” a Good Workout? within 64–94% of the maximum heart rate and averages 79%. This is enough to pump the cardiovascular system and improve the body's endurance.

In addition, zumba strengthens the muscles in the body. Many dance moves and moves involve the abs. Jumps and lunges strengthen the hips and glutes. Traditional zumba practically does not load the upper body. If you want to pump up your arms, chest, and back, try the dumbbell variation.

Zumba also improves flexibility and coordination, makes the body more flexible and obedient.

Is zumba suitable for those who can't dance?

Zumba choreography includes only basic dance movements and does not require any previous dance or sporting experience.

Any movements are learned in a few minutes, and combinations, as a rule, are repeated many times in a row, so that it is not difficult to remember them.

In addition, like any party, zumba is devoid of the formality of the classic direction. Within the framework of basic movements, you have space for improvisation.

The main thing is to actively move and enjoy the process.

Who is not allowed to do zumba?

Since zumba is a fairly intense training method, you should approach it with caution during pregnancy. Before starting a session, consult with your supervising doctor and inform the trainer.

It is also worth warning the instructor if you have knee or back pain, arthritis and other diseases of the joints and spine. In some combinations of zumba, there are sharp and intense movements that can be harmful for existing problems.

If you have diabetes, your blood sugar can drop dramatically when you are not used to physical activity. Before going to your first workout, consult your doctor.

Also, be wary of getting into intense dancing if you have cardiovascular disease. See your cardiologist first.

How often can you practice?

Since the classic zumba does not include strength movements and does not greatly fatigue the muscles and the central nervous system, you can exercise at least every day. This way you will lose extra pounds faster and build endurance.

What do you need to do Zumba?

First, find a certified zumba instructor in your city.

The owner of the ZUMBA® brand (Zumba Fitness LCC) develops programs and choreography, selects music, teaches instructors and licenses them.

You can check out coaches with a valid license at zumba.com. Find one and come to his class.

If you are going to work out at home, you can do it using the DVD from the same Zumba Fitness LCC. Workout discs are sold on the official website as well as on Amazon.

To practice, you only need free space, comfortable clothes and sneakers.

Is it possible to practice zumba for free?

Since zumba does not require a detailed analysis of the technique and does not contain complex elements, you can learn combinations from videos on YouTube. Remember about the ability to change the speed to 0, 25 - so you will have time to see any element.

Here are some short workouts from certified instructors ranging from 4 to 48 minutes.

Try it, enjoy the music and lose weight with pleasure!