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Zumba is a fitness class that is good for everyone. Dance, play and burn calories, it is smoking! Thrilling Latin music makes sure that no one feels like Zumba is running out of his sweat. By playing like a child, you lose weight and shape your body. What is the zumba phenomenon? How many calories will you burn during one hour of training?
Zumbais an aerobic dance training that combines aerobics with Latin dance steps, sometimes also with strength exercises. The steps and patterns of zumba are not too complicated and easy to remember, and there are no mirrors in the practice rooms so you don't get stressed by the dancing shortcomings. Because zumba classes are supposed to be pleasant! They are a form of aerobic training, i.e. the one that most effectively burns calories and strengthens the heart, and interval training - because they take place at a variable pace.
It is said that Zumba was invented by chance by a Colombian dancer, choreographer and fitness instructor, Alberto "Beto" Perez. He forgot his aerobics cassette and improvised his classes to the accompaniment of Latin rhythms, the recordings of which he had at hand. They liked the classes so much that he began to conduct them systematically.
Zumba: benefits of training
Zumba classes are dynamic, conducted in the form of fun and with energizing music. They have many advantages that make them very popular all over the world.
- Exercise is not boring and it is easier to mobilize yourself to do it. Everyone exercises as much as possible and does not have to be ashamed that they do something inaccurately or imperfectly. This is especially important for beginners. In addition, in an atmosphere of fun, it is easier to bear higher loads.
- You can learn the steps of many Latin dances: salsa, samba, merengue, mambo, cha-chy, tango, as well as flamenco, cumbia folk dance and soca - an exotic mixture of Indian music and African calypso rhythms. Zumba instructors also introduce elements of hip-hop, belly dance and Bollywood dance.
- Zumba intensively burns calories - in the classic version up to 450 kcal per hour, in the version with weights (the so-called zumba toning) evenup to 600 kcal .
Check: How to lose weight by exercising zumba?
- Classes comprehensively model the body. Almost all muscles work when you dance. So you make your muscles slim and strengthen your muscles in an extremely harmonious way.Modeling is intensified by the use of weights during classes and Zumba in the swimming pool, where you have to overcome water resistance.
- Zumba can be practiced by everyone, because it exists in various forms adapted to age, fitness and condition.
Zumba: types of training
- Zumba basic- classic classes for people with average physical fitness. If you practice some form of exercise, such as riding a bike or walking - you can try this form.
- Zumba toning- this is an advanced class. They can be chosen by people with better condition, because during these classes you train with weights. This way, more calories are burned, which requires more effort, and for beginners and people with weak muscles and endurance, this type of zumba may be too physically difficult.
- Zumba Gold- this form should be chosen by the elderly, those who have not exercised for a long time, are overweight or have problems with the spine and joints. Zumba gold classes are less intense and shorter than the rest.
- Aqua zumba- this is zumba in the pool. The classes are the safest, because you won't get any injuries in the water. And at the same time, they burn a lot of calories because you constantly overcome the resistance of water. Zumba in water is perfect for people who have problems with their joints or spine.
- Strong by Zumba- the latest version of zumba, which combines dance movements with intense fitness exercises. Strong by Zumba instructors make a reservation that there is no dance during their classes - but there is a lot of effort to energetic music, which allows you to burn even more calories than basic classes. The training is also more focused on the development of strength and fitness (hence the "strong" in the name) than making the body more flexible.
See also: Music for zumba - 5 best songs
Who is zumba recommended for?
Choose zumba if you want to slim your figure and feel better in your body. With energetic Latino rhythms you will forget about complexes, you will relax and feel very feminine.
Even if you haven't attended any dance classes before, don't be afraid of mishaps during zumba - the steps are easy to repeat and you will learn them very quickly. And in the event of a mistake, no one will pay attention to it anyway, because it's not about focusing on the technical details, but about being on the move and having fun. It will be getting easier every week, because some movements are repeating, only the sequences are different.