Zumba has been a fitness staple since 1999, when fitness instructor Beto Perez used his own mix tapes to teach his usual aerobics class. The Latin-inspired dance and fitness craze was born. While Zumba is typically associated with fast-moving beats and fancy footwork, the Latin dance fitness method isn't reserved for the young and spry alone. Zumba Gold is a Zumba method specifically tailored to give older adults and seniors the chance to reap the benefits of aerobic dance. Join in to get the 30 minutes of exercise you need on a daily basis.
Step 1
Locate a Zumba Gold fitness instructor or class in your area. The Zumba website has a tool for finding instructors by entering your ZIP code to see what type of classes and instructors are available in your areas.Specifically choose a Zumba Gold class, which is geared toward older adults, and not one of the other Zumba classes offered.
Step 2
Dress appropriately for your class. Zumba Gold involves hip-shaking and plenty of physical movement, so it's important to wear comfortable gym clothes. Participants are allowed to use embellishments and accessories, such as belly-dancing skirts. Wear shoes with proper side support, as you do lots of lateral movement and uncomplicated dance steps during your class.
Step 3
Arrive a few minutes early to class, and let your instructor know that you're new to Zumba Gold. A good instructor will offer plenty of encouragement and watch to ensure you're completing the movements safely and properly. Be on time for the stretching and warmup portion of the class.
Step 4
Follow the instructor as closely as possible. Zumba Gold doesn't use the same 16-count pattern that most types of aerobics do; instead, you'll follow musical cues. This might be difficult to follow at first, but since one song contains the same routine repeated over and over again, you'll catch on quickly and be able to participate fully.
Step 5
Stop exercising and tell your instructor if you start to feel dizzy, faint or sustain a sharp pain in any of your muscles or ligaments, a sign of injury. Your instructor will help move you to a safe place and get medical attention, if necessary. Since Zumba Gold is a lower impact version of Zumba, the moves are tailored to older adults and take into account various degrees of limitations.
Step 6
Drink water throughout your workout. A Zumba Gold class lasts for 60 minutes, during which you should drink at least 7 to 10 oz. of water for every 10 to 20 minutes of exercise. Zumba Gold causes you to sweat, so it's important to continually hydrate yourself to prevent dehydration and perform to the best of your ability.
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