Shed The Pounds With Zumba Fitness

Zumba provides an alternative to more traditional exercise.

Its popularity is undeniable. Zumba, the Latin dance-inspired fitness craze, has people talking and participating. If you haven’t yet given it a try and are looking for a change in your fitness routine, perhaps it’s time to get moving with the beat and join a heart-pumping, calorie-burning dance fitness party.

Instead of running on a treadmill or standing in front of a mirror lifting weights, Zumba Fitness offers a workout that’s exhilarating. Look around at the people in your next Zumba class and you’ll see a smile on everyone’s face.

Julie E. Kelly, education specialist for Zumba Fitness, LLC.

Instructor Education

It's mandatory to have a Zumba license to instruct a Zumba class. However, certified Zumba instructors are not necessarily required to have a general fitness certification, such as AFAA or ACE, to teach Zumba. As Zumba’s popularity continues to spread around the world, more people are getting certifications. While an individual can easily sign up for training to become a licensed Zumba instructor, the person may lack the general fitness knowledge needed to safely instruct a group exercise class. This is why Julie E. Kelly, education specialist for Zumba Fitness LLC, who holds ACE, AFAA, AEA, ACSM and NSCA certifications and who has a master's degree in kinesiology, and other Zumba education specialists, stress the importance of becoming certified.

“All instructor training held across the globe includes information on AFAA, ACE or the local fitness certification in that country,” says Kelly. “We also look at our Zumba academy program as a continuing education program. This is a lifelong journey where you constantly learn more. Our Zumba Instructor Network offers our instructors all the tools they need to become better instructors, such as a constant flow of new choreography and original Zumba music, updated trainings, classes and seminars at our annual convention, and free workshop events called ZIN days, exclusively for our instructors. We are always coming up with more tools to further education. The mission of Zumba Fitness is to make our instructors successful.”

You can find Zumba classes in traditional and non-traditional fitness settings – anywhere from the health club to the nightclub. There are hundreds of thousands of classes all over the world. Talk to the instructor before signing up for the class and don't be afraid to ask questions.

Reap The Benefits

Exercise in disguise. That’s what a Zumba Fitness class brings to the table. The 45- to 60-minute workout incorporates salsa, merengue, cumbia, reggaeton and other contagious rhythms from across the globe. Participants leave feeling both sweaty and happy -- and they get results.

Education specialist for Zumba Fitness LLC, Julie E. Kelly, who has been involved in the fitness industry for more than 30 years says, “I have taught various formats in my career, but teaching Zumba Fitness classes and conducting Zumba Fitness trainings for future Zumba instructors is the most fun I have had as a fitness professional.”

An hourlong Zumba class can burn anywhere from 500 to 1,000 calories depending on the level of intensity. "It’s a great form of cardio, and if you take classes often -- we recommend at least three times a week -- you can really achieve great results. Participants can see dramatic weight loss as they burn fat and work the major muscle groups," Kelly adds.

Jackie Potter, who attends Zumba classes in Montgomery, Texas, sums up her experience: “The class makes me happy, and I also feel that it helps me tone up. I have noticed that I am more flexible and have more balance."

James Mitchell, another Zumba advocate, adds that the classes allow him to get into better shape, plus he looks forward to sharing the experience with his life partner on a weekly basis. “I get to be with the woman of my dreams, my wife,” says Mitchell.

“When a person takes a Zumba class, she doesn’t just see a change in her fitness level and body shape – her happiness, self-esteem and confidence are also affected in a really positive way. It becomes a part of your life and something you look forward to every week. It’s not uncommon to see someone become truly ingrained in the program – people even have Zumba Fitness tattoos, and tattoos are permanent!” says Kelly.

Participants aren’t the only ones finding themselves addicted to Zumba classes. Each Zumba instructor has a story of her own -- and a reason to keep coming back for more.

Andrea LaToison, a licensed Zumba instructor based in Houston, Texas, says her love for teaching Zumba Fitness was natural. “I love Zumba because it reminds me of my Latin family, dancing salsa and merengue around the house as a young child, growing up and seeing all of the Latin house parties my abuela and abuelo and parents would host. My family is always dancing around the house, kitchen, front yard, back yard,” said LaToison.

Instructors and participants from all walks of lives, cultural backgrounds and fitness levels have their own experiences to share, which makes the Zumba connection even more powerful.

It is estimated that Zumba can burn between 500-1,000 calories.

Full Body Workout

With Zumba, no major muscle group is left behind. Basic dance and fitness combinations are designed to be fun and effective, while working your whole body.

“Many instructors incorporate squats into their routines to really work the legs and glutes,” notes Kelly. “Routines feature fast and slow rhythms, which when combined, successfully tone and sculpt the entire body while burning fat.”

Zumba is also a way to strengthen the core, which includes the abdominal and back muscles. Laura Studensky, a third-year law student and Zumba instructor based in Houston, has always been active. “I played Division I volleyball and have been a dancer for many years. After a severe lumbar injury to my lower back, I had to find an exercise that would help strengthen my core but would also be gentle enough for my body to handle. After finding Zumba, I have improved my chronic back pain and have gained a new passion of teaching group fitness,” says Studensky.

For Zumba enthusiasts looking to expand their cardiovascular workouts to include muscle endurance, an advanced option is Zumba Toning. “The toning program incorporates repetitions to target specific muscle groups while burning fat, using low-weight toning sticks, which double as maracas, to complement Zumba’s contagious Latin and international rhythms,” explains Kelly.

Dr. Vivek Mangla, a cardiologist at Memorial Health System of East Texas in Lufkin, notes that pairing cardiovascular exercise with muscle toning workouts can have additional advantages, as muscle mass retention becomes more important with age.

“To derive benefit from a cardiovascular point of view, it is important to get your heart rate up to 80 percent of maximum heart rate at least five times a week,” said Mangla.

Zumba is designed to work the entire body.

A Safe, Fun and Effective Alternative

If you hate the gym and working out remains a dreaded chore, Zumba might be a solution.

“Instead of running on a treadmill or standing in front of a mirror lifting weights, Zumba Fitness offers a workout that’s exhilarating. Look around at the people in your next Zumba class and you’ll see a smile on everyone’s face,” says Kelly.

Zumba isn’t about getting each and every step perfectly; it’s about finding your own groove as you move to the music. While it may take some longer than others to catch on to the choreography, instructors stress a noncompetitive, welcoming class setting. The steps are designed to be easy-to-follow, but there is no pressure to get each move perfectly.

“We all have a basic human need to express ourselves, and Zumba Fitness provides a judgment-free platform to do so. This need is universal, and as long as that basic human need exists, Zumba Fitness will continue to be a safe haven for people who want to have a blast and express themselves through movement,” says Kelly.

Its no wonder the fitness phenomenon has attracted over 12 million people in more than 125 countries around the world, according to the Zumba Fitness website.

Instructors receive a plethora of resources including choreography, music and other tools to help structure their classes. Instructors can either use pre-choreographed routines or create their own. However, with every routine, Zumba stresses safety as a priority. Modifications are key so that any participant can enjoy the workout. Participants with a history of injury can modify movements and transform high impact steps into low impact steps.

Studensky says this is helpful while teaching her classes. “In certain sports or traditional group fitness classes, modifications simply are not available. Zumba meets every individual at her own fitness level,” she adds.

Zumba can appeal to all age groups. Here a group of seniors participate in a class in Alameda, Calif.

Things You Should Know Before Trying Zumba

Warning: Zumba classes can be highly addictive. Once you begin building your exercise routine around Zumba Fitness, you may find yourself with the sudden urge to dance at anytime, in any location, with anyone watching. Fear not -- an open mind and a positive attitude is all that you need to release your inner dancer.

If you’re a new participant, however, it’s important that you pay attention to your body and remain aware of your own limits. If you have a health condition and would prefer to try a lighter version of the program, Kelly suggests the Zumba Gold program or Aqua Zumba.

“Both are smart alternatives for the active older adult, or those whose movements are confined due to injury, chronic pain or going through rehabilitation,” explains Kelly. “If you have heart conditions or orthopedic and spinal problems it is important to discuss this with your physician,” said Mangla.