Home Sports and Fitness Zumba: How it affects the body

Zumba: How it affects the body

by Josephine Andrews
Published: Last Updated on 261 views

Zumba – the rhythmic dance fitness workout to Latin American and international music is very popular all over the world. No wonder: After all, it should improve your condition, help you lose weight and, on top of that, be fun. Read here what Zumba is and what effect it has on the body.

What is Zumba?

Zumba is a dance fitness workout. The rhythms of salsa, meringue, flamenco, tango, samba, cumbia and reggaeton are combined with aerobics with dance, interval and resistance training.

Colombian fitness trainer Alberto Perez invented Zumba in the 1990s. Just before his aerobics class started, he realized he had forgotten the right music. He used his own tapes and taught the class to the rhythms of the exotic dances he liked to listen to privately – the first Zumba class was born.

Perez brought Zumba classes to the United States, where they quickly gained popularity. In Europe, the workout arrived a little later. It has now arrived in 180 countries around the world. Zumba is a protected term and may only be taught by specially trained trainers.

This is how a Zumba class works

As a rule, the course, like other sports, begins with a light warm-up program and ends with some stretching exercises. However, both elements are implemented in a dance-like way.

During the actual training, a Zumba trainer shows choreographies that the participants imitate. Elements of different dances are combined with aerobic steps.

Zumba: These forms exist!

In addition to the classic Zumba, there are now many other variants of the popular workout.

Aqua Zumba

With Aqua Zumba, the training takes place in the water . It is therefore similar to classic water aerobics. It strengthens the muscles and improves endurance, while at the same time the water is easy on the joints.

Zumba Gold

Zumba Gold is designed for active older adults. The courses contain slightly simpler choreographies and the movements are of lower intensity. The aim of the course is to improve balance, range of motion and coordination.

Zumba Toning

In Zumba toning, the participants also train with so-called toning sticks or light weights. Not only is the sense of rhythm and coordination promoted during training, but certain zones such as the arms, torso and lower body are strengthened at the same time.

Zumba Circuit

A combination of Zumba and circuit training is called a Zumba circuit. The training includes a number of different exercises from strength training , which are arranged in a circle as stations, which alternate with dance phases. If the participant was just at a station, he starts with a strength exercise after a signal tone or vice versa.

Zumba Step

Zumba Step is a mix of a dance workout and the strengthening exercises of a step aerobics class. This increases endurance and burns even more calories than with conventional Zumba training.

Zumbini and Zumbatomics

Zumba also offers suitable training for the little ones. While Zumbini is aimed at children between the ages of zero and four, Zumbatomic classes are for children aged four and up.

Depending on the age, the music and choreography are based on the original Zumba programs for adults. The children’s self-confidence, self-esteem, memory training, creativity, coordination, cultural awareness and teamwork are encouraged in a playful way.

Is Zumba healthy?

Zumba is primarily an endurance workout that gets the cardiovascular system going. In addition, the dance training demands the musculoskeletal system and coordination and trains a wide variety of muscle groups.

A study proves: Zumba training has a positive influence on quality of life, endurance, core strength and dynamic balance. It thus contributes to increased well-being, aerobic fitness and better muscular functions.

Negative effects are only to be feared if health problems are already present. This includes, for example, a disturbed sense of balance, back problems or joint problems. In these cases you should approach the training cautiously or avoid it altogether.

Zumba has this effect

Zumba combines different fitness categories: It is an aerobic training as well as muscle and interval training . Therefore, Zumba has some positive effects on the body.

Zumba builds endurance

The dance fitness workout to Latin American rhythms is endurance training that improves the cardio, respiratory and cardiovascular systems, and strengthens the lungs and their functions. The load is less than that of an endurance run, but of a good intensity. So it is not difficult for beginners to get started and improve their condition with Zumba.

Lose weight while doing Zumba

Depending on body weight and the intensity of the training, a Zumba lesson uses between 350 and 700 kilocalories. That’s about as much as cycling . The rhythmic movement sequences are therefore ideally suited to getting rid of excess pounds.

muscle building

The dance movements strengthen large and small muscle groups in the abdomen, legs and buttocks. The back muscles are also strengthened and the spine is gradually stabilized.

Zumba promotes coordination

The various movement sequences for dances such as salsa, merenge, tango or flamenco promote coordination. The more you train, the better it gets.

Who is Zumba suitable for?

Because there are different classes designed for different levels, Zumba is suitable for people of all ages and fitness levels. Zumba is also a good sport to maintain or improve fitness during pregnancy or after childbirth. In this case, consider the recommendations of your doctor.

Only people with back and joint problems as well as balance disorders clarify the training beforehand with their doctor or do without the training altogether.

You may also like

Leave a Comment