Zumba is a patented fitness class format offered through Zumba Fitness that combines Latin dancing with interval and resistance training for a full-body, rhythmic workout. Practiced in the aerobics studio as well as the pool, Zumba focuses on creating a party-like workout environment. It is currently taught in more than 75 countries around the world.
History
Zumba was created in the 1990s by "Beto" Perez, an aerobics instructor and trainer in Columbia. Having forgotten his traditional aerobics music on the way to the gym, he improvised with Latin music. The class became increasingly popular in his gym. In 2001, Perez was approached by two American entrepreneurs about trademarking his class, and in 2002, Zumba was introduced to the public through infomercials that featured workout videos and instructor training. In 2003, Zumba partnered with Kellogg to launch a fitness campaign, and in 2005, it aligned with the Aerobics and Fitness Association of America, The American Council on Exercise and other major national fitness regulatory organizations.
Format
Zumba combines traditional Latin dance styles, including salsa, mambo, cha-cha, cumbia and merengue, as well as hip-hop and belly dancing moves, depending on the instructor's preferences. Some classes will also utilize traditional group fitness moves, such as pushups, bicep curls, crunches and hi-low aerobics combinations. By focusing on interval training, classes seek to burn calories without exhausting participants with a constant high-impact pace.
The number of calories burned during the class depends on the intensity of each instructor, as well as the size and fitness level of the participant.
Variations
In addition to the dance-based classes for average, healthy adults, Zumba has a variety of classes for different populations. ZumbAtomic is a DVD that focuses on fitness for children ages 5 to 12. Zumba Gold classes target seniors and features a chair workout. Zumba Toning is a strength training program that uses weighted sticks that create sounds in lieu of traditional free weights. Aquazumba provides a dance fitness class in the water. All classes are patented through the Zumba Fitness franchise.
Benefits
Zumba can help you to build both muscle tone and cardiovascular endurance. These two benefits bring about a variety of positive health effects, including a lowered risk of developing hypertension, heart disease, diabetes, osteoporosis and obesity. A traditional Zumba class focuses on raising your heart rate and toning your leg muscles as well as your core. Zumba Toning targets all major muscle groups, resulting in more lean body mass. Because it focuses on muscular endurance, Zumba Gold helps seniors retain bone density and reduces their chance of injury while performing everyday tasks.
Safety
For the safest workout possible, the Aerobics and Fitness Association of America recommends wearing comfortable athletic shoes with good traction, as well as non-constrictive workout wear. If you are confused about a move, watch your instructor carefully before performing the movement, and ask your instructor if you still have questions. Remain alert and aware of other participants who may dance into your workout space.
In any forward motion, always avoid letting your knees move farther away from your body than your toes. Your body should be held upright with good posture, your shoulders relaxed and pulled away from your ears, and your head lifted as if a string was attached to it, holding it upright. Your stomach should be engaged and pulled in toward the spine, supporting the lower back.
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