Zumba, the Latin-inspired dance-party fitness class, continues to gain popularity with its easy-to-follow moves and fun atmosphere. The theme, "ditch the workout and join the party" conveys the idea that exercise no longer needs to be tedious in order to provide results. As a participant, you will find little need to prepare, but you may feel more at ease knowing what to expect.
Atmosphere
Leave your worries and inhibitions at the door when you enter the Zumba studio. The class is designed around having fun, burning tons of calories and working up a sweat. As a participant, your only job is to mimic the instructor, and even that is not required. If you want to try a move nobody else is doing, just make sure you have room, and go for it -- your instructor may very well add it into the routine.
Preparation
Prepare for a class by becoming familiar with the basic Zumba rhythms: merengue, salsa, cumbia and reggaeton. All four styles require hip motions you may not be used to, making you feel stiff in class. Loosen your hips by practicing the "figure 8" movement. Stand with feet hip-width apart and take your right hip forward, around to the right, around behind you and back to neutral position. Continue with a fluid movement around with your left hip. Bring it forward, to the side and around the back. Switch directions and practice the other way until your hips feel malleable.
Dance Basics
No dance skills are required for Zumba, but being familiar with Latin dance might make you more comfortable. Merengue involves marching while swinging your hips. A basic salsa step is side-to-side, where you step your right leg out while swinging your right hip around and lifting your left leg up briefly. Return your left foot to the floor while bringing your legs back together. Switch to the left side. Cumbia brings one leg forward and back while keeping your other leg in place. For higher intensity, you can lift your stable leg off the floor between steps. And reggaeton uses a heavy bass to inspire hips and shoulders to work together. Watch your instructor to master reggaeton moves.
Warmups and Stretching
Zumba classes are so infectious and fun that participants often request their instructor skip warmups, cool-downs and the stretching portions of class to have time for more dance routines. Plan to arrive a few minutes early and walk for five minutes on a treadmill or use another exercise machine gently for a few minutes. If your instructor skips the stretch after class, stay for a few minutes and stretch your quadriceps, hamstrings, calves and hips.
Tips
Your running shoes may hinder your dance movements, so choose dance shoes or thinly-soled exercise shoes instead. Also, Zumba will make you sweat a lot, so drink water before, during and after class to stay hydrated. And, even though the moves are fun, it is a fairly high-intensity workout. Modify your movements to stay within your own fitness range and slow down if you need to.
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