"Exercise in disguise" is fitness instructor Tina Miller's description of Zumba, the Latin-influenced exercise craze that combines cardiovascular benefits and endurance training with hip-swiveling, high-energy dance moves. Colombia-born exercise instructor Alberto "Beto" Perez first came up with the workout in the late 1990s in California, where he incorporated interval aerobic training with the merengue, salsa and other dances, plus dance music from Latin America. According to the New York Times, about 12 million Zumba buffs around the world booty-shake and shimmy at 110,000 locations. Zumba aficionados claim you can burn up to 1,000 calories in a one-hour class and there are ways to maximize your workout to reap optimum benefits.
Zumba Workout Tips
Step 1
Avoid thick-bottomed, wavy or bumpy-soled athletic shoes designed for running or any other type of forward movement. These shoes can be too cumbersome for Zumba classes and may impede your execution of some of the side-to-side and pivoting dance steps. Thin-soled sneakers, workout shoes and flat jazz dance shoes are better choices for this type of workout. For Zumba classes in the pool, aqua footwear is advised.
Step 2
While partying yourself into shape with Zumba, you will also work up quite a sweat. An absorbent sweatband or cotton headscarf will help staunch the rivers running down your face. Many Zumba fans sport colorful clothing and dance costumes, which are not required. Wear comfortable, moisture-wicking workout togs, and you may want to bag the baggy t-shirt -- it is easier to be aware of your body doing the moves correctly in more fitted clothing.
Step 3
Practice safe salsa dancing by staying well-hydrated before, during and after Zumba class. Eat sparingly before Zumba. Consume perhaps fresh fruit, a healthful smoothie or light salad and eschew heavy meals or junk food. Your class should include at least 15 minutes of warmup exercises and stretches to ease into the more strenuous parts of the routine. Pace yourself: The energy of a Zumba class is infectious, but going at a furious, full-throttle speed before you are fully conditioned to this type of exercise could lead to overexertion and potential injury.
Things You'll Need
- Dance shoes or thin-soled sneakers
- Sweatband or cotton scarf
- Workout clothes
- Water
References
- Cumberland Times-News; Exercise in Disguise, Zumba Really Catching On; Elaine Blaisedell; January, 2011
- "The New York Times"; Tips to Avoid Injury in Zumba Classes; Walecia Konrad; July, 2011
- Selfgrowth.com; Maximize Your Zumba Workout: 5 Tips; Brandy L. Sinoto,
- Zumba Workout: Zumba Info, Tips and Benefits
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