Zumba is the name of a dance fitness class developed by Beto Perez in Columbia during the 1990s. The classes feature Latin rhythms and dance steps, as well as fitness intervals performed to world music. Zumba Fitness can be found in more than 75 countries around the world, and the method shares many stories of weight loss success by Zumba enthusiasts. Classes are estimated to burn between 400 and 600 calories per hour, much like other forms of fast social dancing such as salsa dance and disco. If you're looking for a fun new way to lose weight, Zumba could be the answer for you.
Step 1
Look for Zumba classes in your area by visiting zumba.com and clicking on "Find a Class."
Step 2
Choose your workout schedule to allow for regular participation each week, aiming for two to four classes per week.
Step 3
Have fun in class to get the best workout. The more you express yourself physically, the more energy you will use, and the more strengthening movements you will experience.
Step 4
Be aware of your exertion levels while in Zumba class. On a scale of 1 to 10, with 10 being "I just climbed Mount Everest," your exertion level shouldn't rise above an 8, or drop below a 3.
Step 5
Do Zumba regularly to feel more confident and assertive in your movements, and also to create calorie deficits by burning more energy each week.
Step 6
Intensify the class intervals by honing in on differences between the faster or more explosive choreography, versus the slower or gentler steps. When dancing to a lower intensity song, make sure to let your heart rate drop back down, and when your instructor is reaching and stepping with intensity, follow suit.
Step 7
Add resistance training to your Zumba dance fitness schedule each week to further progress with your weight loss. Building more muscle will help your body function with even higher efficiency, and will help you with those Zumba power moves, as well.
Tips and Warnings
- Zumba can be performed with little or no impact, so ask your instructor for suggestions if you prefer not to hop or jump. Wear a pair of supportive dance fitness shoes for Zumba class.
- Always check with your doctor before starting a new exercise regime. Drink water on breaks in class.
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