Are you looking for a great way to burn calories, lose weight or get heart-healthy this year? If so, then Zumba could be the perfect choice for you, especially if you like to dance socially. Zumba is a dance fitness class unlike any other. More than simple aerobics steps, but not as complicated as ballroom dance salsa moves, Zumba dances find the perfect line between simplicity and challenging fun. A few easy instructions will get you started on an exciting new road to fitness.
Step 1
Warm up with simple steps at a moderate pace. Zumba dance fitness warm-ups are intended to get your heart beating and blood flowing through your muscles, without placing too much strain or torque on your bones or joints. Dance in small quick steps to any Latin music you enjoy to warm up; however, avoid twisting and jerking motions, as well as high-impact moves. Move on even planes of motion, forward, backward and sideways.
Step 2
Do the merenge. Merenge is done to a simple one-two beat and the footwork resembles an easy marching step. However, in Latin dance, the merenge moves the feet closer to the floor than a traditional higher stepping aerobic march. Imagine slipping your feet into backless shoes or slippers when doing the merenge. Move your arms in small circular motions at the hips or waist.
Step 3
Practice the salsa. The basic salsa step is counted in triplets, as "one-and-two; three-and-four" and can be performed at a variety of paces to a wide range of salsa music. To practice salsa, step your right foot out to the side, then step in place on the left foot, then step back in with the right foot. Repeat the same pattern immediately to the left. Say: right-and-in; left-and-in. Salsa can also be done stepping front (front-and-in) as well as back (back-and-in).
Step 4
Dance the cumbia. Cumbia is a folk dance from Columbia which is attributed to workers in the sugar cane fields who were bound together in a line by one ankle. In this way, cumbia is a very one-sided dance. The rhythm of cumbia is "one-and-two-and-three-and-four-and" and the pace is slow to moderate. To perform cumbia, step your right foot to the front, then step in place on the left foot, then step right foot to the back and step in place on the left foot again. Basic cumbia is a rocking motion. Say: right front; step left; right back; step left.
Step 5
Get intense with reggaeton. Reggaeton is a more urban, modern type of dance that could be said to be the Latin equivalent of hip-hop. The steps in this style call for stomping of feet, strong arms and bent knees to keep you low to the ground. Stomping need not be harsh on the feet, but can be controlled with a forceful imitation of a loud downward step. Count reggaeton in twos, and enjoy the straightforward pattern and aggressive moves that will be dictated by the reggaeton song you are dancing to.
Step 6
Cool down with simple steps at a moderate to slow pace. Any step-touch pattern will do. Stretch your calves and hamstrings with gentle static stretches, and breathe in a few deep, slow breaths to end your Zumba session. Pat yourself on the back for burning plenty of calories while having a whole lot of fun.
Tips and Warnings
- Good footwear that supports sideways and turning movements is necessary to perform Zumba safely and with style.
- Check with your doctor before beginning a new exercise regime.
Things You'll Need
- Dance sneakers or aerobics shoes
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