Zumba, an aerobics dance form performed to Latin and international music rhythms, counts adherents in 75 countries, as of 2010. Zumba founder Beto Perez talks about its effectiveness for dropping pounds in his book, “Zumba.” With its mix of easy uptempo and frantic beats, Zumba resembles interval training, a type of workout that varies in higher and lower intensity, which elite athletes also use to stay in shape. The more “oomph” you put into the class, the more weight you will burn, Perez says.
Step 1
Have a light snack, such as a piece of fresh fruit, a cup of yogurt or an energy bar before class. This feeding pattern will maximize your class performance and help you avert wanting high-calorie treats after class.
Step 2
Wear comfortable, sweat-wicking clothes to class. Bring a bottle of water to stay hydrated. Wear jazz shoes or workout shoes without a lot of tread to allow side steps and sliding motions, Perez recommends.
Step 3
Imitate the instructor during the warm-up, the dance routines and the cooldown. For maximum calorie burn, perform the full routine demonstrated by the instructor if you can. Follow the modifications if your fitness level does not permit more active songs featuring double-time sambas or Brazilian capoeira.
Step 4
Breathe steadily and deeply during the active intervals and continue breathing steadily during the quieter intervals to recover and prepare for the next increase in intensity.
Step 5
Take a Zumba toning class, which employs weighted sticks, for additional exercise that targets the arms.
Step 6
Eat modest portions of healthy foods high in protein and slow-burning complex carbohydrates, such as fruits and vegetables, and low in fat. "The Zumba Weight Loss Program" book provides shopping and meal suggestions; a fitness or personal trainer or your health-care provider can also guide you.
Tips and Warnings
- Wear a calorie counter to class if you want a precise indication of your energy expenditure. For maximum weight loss, attend Zumba classes conducted by different instructors two to four times a week, alternate your rest and dance days, and measure your calorie burn, which may range from 300 to 700 calories. Attend classes that offer maximum burn. Lift weights, go running, attend Pilates or martial arts classes to expand your exercise program on days you do not do Zumba. Additional work will maintain your metabolism, increase your tone and complement your Zumba dancing. If you are overweight or obese, perform dance moves cautiously in your first months of weight loss through Zumba classes to protect your knees. To find a class, visit the Zumba website and click “Find a Class.” Exercise to a Zumba DVD if you cannot find a class in your area.
Things You'll Need
- Zumba DVD
- Calorie counter
References
- Zumba Fitness: Zumba Around the World
- “Zumba: Ditch the Workout Join the Party! The Zumba Weight Loss Program”; Beto Perez; 2009
- Adelicia Villagaray; certified Zumba instructor; Baltimore, Md.
- Zumba Fitness: Find a Class
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