Zumba All You Should Expect in Your First Class
Running or doing a lot of crunches may not be your definition of fun, and I can’t say I blame you. If you are looking for a gym that does not sound like running, Zumba may be right on your way. This dance-based program makes you move, sweat, and have real fun — no sense of dance, equipment, or running needed.
"Zumba is a cardio endurance exercise that combines Latin music with dance moves," said Becca Russo, a Zumba trainer in Chicago. "I describe Zumba as going to a wedding party, dancing to your heart, and realizing that you have burned a lot of calories and are happy.;
What is Zumba?
Zumba is a cardio dance program run by music taught in studios and gyms across the country. It includes a movement of dance styles around the world, including Salsa, Reggaeton, Bollywood, Merengue, and more, Coyle said. There is a special program for each song in the class, which includes cardio, muscle condition, balance, and flexibility to give you a complete workout.
Best: Building Cardio Endurance and Mental Health Improvement
- Zumba choreography combines dance movement with weight training to make your heart beat faster. "We choose music and choreography that will take students on a journey - which includes a heart rate that allows participants to reach an anaerobic, or breathable, moderate level of recovery songs that allow the heart rate to drop," Russo said.
- Rhythm changes in heart rate increase your heart rate by training your heart to pump efficiently. It is also a recipe for burning tons of calories — an average of 9.5 per minute.1 Dance needs to go in all directions, not just forward or backward like walking. That helps your muscles and improves balance and flexibility, says Coyle.
- Zumba is also a great way to relax and have fun, especially if intense cardio exercise is usually not your thing, says Russo. "These exercises do a lot for the mind and body participant," says Glynn. "It's a great way to reduce stress, burn some calories, and put in all the muscle."
What to Expect During Zumba Class
As you can probably guess, you can expect a lot of dancing in Zumba. Classes are usually 45 minutes to an hour and start by warming up the blood so that your blood flows and you get used to basic movements like grapes. Then the fun begins: You’ll spend a whole lot of class dancing to a great playlist, and the processes will incorporate dance styles and stamina to keep your heart pounding and the fun going on, says Coyle. Choreography usually includes exercise and muscle strengthening such as squats, lungs, and compresses, says Russo. You will end up cooling down to lower your heart rate and stretch your muscles.
Music and choreography depend on where Zumba comes from and who teaches him. There are also variations of Zumba, says Coyle, such as Zumba Toning, which combines light weight lifting, with Zumba Sentao, where you use a chair to exercise your entire body.
Class sizes also vary greatly based on when you take Zumba, but you will have enough space to move freely and safely, says Coyle. Just bring your dance shoes, a water bottle, and maybe a sweat towel.
Benefits of Zumba
- Builds up endurance: Dancing can make your heart beat faster, and over time that can lower your heart rate, lower your blood pressure, and improve your endurance.2
- Improves balance and flexibility: We are accustomed to moving forward and backward, such as walking, climbing stairs, or riding a bicycle. Dancing includes rotating side to side, or backward movement, all of which can improve your balance and flexibility.3
- Muscle tones: Zumba is a full-body, multi-faceted movement, which works all the muscles in your body - especially if you are taking a strength training class, like Zumba Toning.
- Improving Rhythm: Any stage that combines choreography with rhythm makes your brain work in new and different ways, says Coyle. And knowing these rhythmic dance patterns can benefit your brain. This study found that regular dancing improves people's memory and performance, motor skills, and brain ability to concentrate and adapt.
- Improving your mental health: There are many studies that show that exercise can improve your mental health, including depression, anxiety, and depression. 4 Zumba is the same: A study published in 2020 found that women reported better mental health, strength, and feelings of hope after four months of Zumba. 5
- Interestingly: "Zumba's tag line is 'Join the Party,' for some reason," said Coyle, "The idea is to focus on the music and forget how hard you work."
Safety Considerations
- You do not have to be a dancer to try this. Zumba is accessible to people of all ages and levels of stamina, and your instructor will walk you through choreography and show movements throughout the classroom. Coyle also encourages sewing exercises to fit your body. "If choreography requires movement such as jumping or spinning and that can be well felt, you can adjust the movement to fit where you are at the moment," he said. Russo suggests doing Zumba a few times a week, with a few days off to allow your body to recover.
- Glynn advised you to talk to your teacher about any limitations you may have before the class began. “If you have a lack of balance, I would highly recommend participating in an exercise program to improve and challenge your balance,” he said, “however, I will make sure your teacher is aware of the issue and can provide you with similar modifications. a chair or table in front of you while you are practicing. ”