"Ditch the workout and join the party" is Zumba's call to action for the sedentary, the bored and the weary. Now more than ever, people are looking for other ways to burn calories and to get into shape. Zumba is sweeping the world in fitness facilities with high-energy, fat-burning, instructor-led group classes. In addition, millions are doing Zumba in their homes with Zumba workout DVDs. Zumba fuses hypnotic Latin rhythms and easy-to-follow moves to create a dynamic workout system that gets results.
History
The founder of Zumba is Alberto Perez ("Beto") from Columbia. His "fitness party" program was born in the 1990s on the day he showed up at the gym to teach a fitness class and forgot his music. He ran to his car and pulled out a tape of everyday Latin music that he loves. From his last-minute improvisation class came "Rumbacize." Beto's class became one of the most popular classes at his fitness facility. He brought his class to the United States, where he was approached by two entrepreneurs to go global. After changing the name to Zumba, Beto's revolutionary exercise program exploded onto the fitness scene, with Zumba DVDs, infomercials, instructor training programs and expo shows at fitness conferences. You can take a Zumba class locally at a YMCA, community centers, gyms and exercise studios.
Benefits
Zumba is a different type of workout that is fun, easy and effective that appeals to all fitness levels. Zumba uses interval training techniques to burn excess calories. During a one-hour Zumba session, you have the opportunity to work at a higher intensity, increasing your cardio endurance. Zumba is an efficient workout for someone with limited time. Zumba is a dynamic core workout requiring high control of the midsection, translating to a tighter, more defined torso. Zumba enables you to learn new dance moves in an easy-to-follow, party format. You can lose weight if Zumba is combined with a proper nutritional program and performed on a regular basis (three times a week).
Exercise Science
The Zumba routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Interval training consists of repeating sessions of relatively high-intensity exercise with periods of lower intensity. There are two types of interval training, aerobic and anaerobic. Aerobic interval training, typically for beginners, reaches intensity levels of 80 percent of maximum heart rate (220 minus your age = maximum heart rate). Anaerobic interval training incorporates intensity levels between 85 percent and 100 percent of maximum heart rate. Regardless of which interval training method used, people of all fitness levels can improve while doing Zumba.
Psychological Motivation
Zumba not only trains the physical body, but also works the mind and spirit with this "feel-happy" workout. The Zumba program is designed to get the sedentary moving while providing the fitness enthusiast with a change of pace. You are encouraged to get lost in the music and dance your worries away. Zumba is based on the principle that exercise should be fun and easy to do, so that participants will adhere to an exercise program long enough to get results and achieve long-term health benefits.
Music Selection & Rhythms
The music choice for Zumba is the single most important element. Beto, creator of Zumba, states, "Music makes up 70% of the class." The music creates a feeling of passion, sets the mood of the class, motivates Zumba participants and helps them work towards their target heart rate. Zumba music essentials include lots of rhythms and fusion of different music styles. Music rhythms in Zumba include salsa, merengue, cumbia, reggaeton, tango, afro-raga, merengue hip hop, belly dancing, samba and flamenco. The music speed of a Zumba workout is between 135 and 148 beats per minute, setting the pace for high-energy expenditure and sweat.
References
- Zumba Official Website
- Zumba Instructor Training Manual; Zumba Productions, LLC; 2006
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