Zumba Exercise

The word exercise conjures images of extreme exertion and a regimented schedule in most people and there are times you too might have felt the same way.

You have enough stress in your personal as well as professional life, so why add more stress with a mechanical exercise routine? To add to that, you will again have to follow instructions of the trainer correctly and that seems like adding boredom to your life!

The next question that will bother you is that most exercise programs require you to work out all by yourself and that is definitely not something to look forward to. Finding a like-minded 'buddy' to train with is sometimes not possible.

Another deterrent for you might be that you are too old to start an exercise routine as you might end up doing more damage than good.

With all these thoughts circulating in your mind, you decide to give exercise a complete miss and tell yourself you would rather enjoy your life in the company of your friends.

Well, say goodbye to your excuses because there is a solution for all your problems - it's Zumba!

Bring back the excitement with Zumba exercises which are for people of all ages as well as fitness categories. The classes are fun and you have the added incentive of making new friends.

The classes pulsate with movement as well as upbeat music. This will itself motivate you to get involved.

If you are new to exercise, you can start with a beginner class. As you start enjoying the sessions, you start getting in better shape and progressively move to more advanced classes. Zumba is so addictive that it soon becomes a part of your life once you nurture it as a routine.

There are numerous takeaways besides fitness for young children who join Zumba classes as well like self-respect, teamwork, coordination, confidence, sharp memory, as well as leadership qualities. Their social skills also tend to improve with this form of exercise.

The exciting and innovative workouts that are part of every Zumba routine will motivate you to stick to them and the long-term benefits of an exercise program will affect you in long term. Health Insurance is also as important as Exercises

Zumba is a revolutionary fitness program discovered by Colombian dancer and choreographer Alberto Perez in the late 90s.

This workout involves aerobic as well as dance moves which are synchronised to fast-paced and peppy music.

There are various different dance forms which form part of Zumba like mambo, merengue, salsa, samba, soca as well as hip-hop.

You will also find lunges as well as squats included in it.

The duration of Zumba classes are usually around an hour and the teachers are instructed by Zumba Fitness, LLC.

Depending on the amount of energy spent by you, an hour of Zumba would lead to the burning of 600 calories.

Zumba classes are designed to cater to various age categories.

Before discussing the benefits of Zumba as a form of exercise, you need to ask yourself if you would be interested in a workout that gives you the desired benefits while being complete fun.

If the answer to this question is yes, then Zumba is the perfect choice for you. The biggest reason we are irregular or drop out of exercise programs is that we don't enjoy it. This the biggest positive when it comes to Zumba; you get the dual benefit of fun and fitness.

Here are some of the benefits of Zumba exercise:

• Weight loss

  One of the most important advantages of Zumba is the loss of weight that this new fitness mantra provides.

  Not only do you enjoy the workout but it also improves your cardiovascular function which in turn helps you to lose unwanted weight.

  Think about it, you will lose about 600 to 1000 calories in a 1-hour Zumba class. The bonus is you don't feel the effort as you enjoy the session so much.

• Calorie and fat burning

  Zumba sessions are based on the foundation of aerobic activity which involves interval training (both high as well as low-intensity workouts) and this results in the maximum burning of calories.

  An hour of Zumba can help you lose 600 to 1000 calories.

  There are various intensities with which the moves are performed in Zumba which are synchronised with music. With so much variation you expend a lot of energy which eventually leads to the best benefits when it comes to burning fat.

  Zumba sessions incorporate a lot of fitness moves so you might be switching from a peppy merengue song to slow wall push-ups or doing a number of squats and then going to plyometric jumps in one session.

• Body toning

  Another positive impact of Zumba is that it helps you tone your body in a short period.

  The moves that you are required to make in Zumba match the rhythm of the music that is played. Your muscles will be involved when you are performing squats and twists as part of the routine.

• You'll make new friends

  Zumba classes offer you an opportunity to make new friends. There are a lot of interesting and fun-loving people who enrol for Zumba classes and you can interact with them while doing the exercises.

  When you attend Zumba classes about 2 to 3 times a week, there will be a lot of familiar faces and you can look forward to working out with your new friends.

  The most important aspect of these sessions is that you may be an extrovert and introvert but when you meet people on a regular basis and share a common interest, then you may find making friends an easy task.

• The perfect stress reliever

  A Zumba workout is the perfect solution for relieving yourself of all the stress that builds up inside you throughout the day.

  The important part is that no one is actually counselling you consciously to let go of the stress. You get so involved in the Zumba sessions that you automatically shut out any negative emotions which makes these sessions better than therapy.

  Endorphins which improve your mood are released because of the upbeat nature of the moves that you perform in a Zumba session. Your worries will become a thing of the past as you start enjoying and trying to sync your moves with the music.

• Improved coordination

  When you start ageing, your reflexes slow down and coordination becomes very challenging. When trying to synchronise your moves with the music, you subconsciously improve your coordination.

  Having sharp reflexes is taken for granted when you are young but Zumba is like a therapy to prevent the slowing down of your senses of coordination and this is a major advantage.

  It should be done on a regular basis to derive the maximum benefits.

• It works for every age

  Perhaps the most attractive feature of Zumba is that people of all ages can benefit from it. The reason for this is that Zumba infuses a lot of fun along with energetic moves and some really lively music making it really easy to follow.

  There are special Zumba sessions which cater to children known as "Zumbatonic." This creates an awareness among children at a young age about the surprising advantages of exercising. They feel energised as well as fit.

  Zumba has a lot of benefits as far as senior citizens are concerned because they are able to stay flexible and strong while enjoying the session.

• Improved mood

  An exercise of any kind results in the elevation of your mood due to the release of endorphins which acts as the stimulant.

  If you participate in an exercise program like Zumba where exercise is fun, there is the added benefit of being motivated not to miss any session. So, not only does your mood improve due to the positive effects of exercise but you also keep depression at bay because you are motivated to attend the sessions regularly.

  Cardiovascular exercises like Zumba which involve dancing are prescribed by therapists to ward off depression.

• Greater confidence

  Since Zumba involves dancing which is easy to follow, you will have lesser inhibitions, your posture will improve greatly, and you will feel better about yourself. All these combined will ensure that your confidence levels soar.

  When you feel good about yourself, your mood improves drastically and it is reflected in your appearance.

  Your image will undergo a sea change as others will perceive you as a much more confident person.

• Revs up your metabolism

  For losing weight you need to improve your metabolism.

  Zumba, as a form of exercise, helps you burn calories and you achieve a body with a lean muscle mass. All this leads to an improvement in your metabolism.

  As your metabolism improves significantly, the body is more efficient when it comes to burning calories not only when you are active but also when you are resting.

  When your metabolism is sluggish, you cannot lose weight. So, Zumba is an enjoyable way to ensure better metabolism.

• It's customisable

  The greatest fear you have before starting an exercise program is doubting your abilities.

  The best part of the Zumba program is that it can be customised to your level of proficiency.

  You can always enrol for a beginner-level class and work your way up to the advanced level as your confidence and skill level improve with practice.

  This is a great incentive for anyone who wants to lose weight but is not confident about fitting in with the exercise program.

• It's addictive

  Addictions are normally applied to negative actions, but if you are addicted to an exercise program then it is a positive thing.

  Zumba is such an exercise program. It is packed with so much energy, music, and fun that it is difficult to not get addicted to it.

  When you are self-motivated when it comes to exercise, then it is just a matter of time before you start living a fitter and healthier life.

  You need just one session and you are sure to get addicted to it.

• Builds body awareness

  A new exercise program usually gives you a first-hand knowledge about your level of fitness or lack of it.

  When you participate in Zumba, you engage your entire body as there is no single part that is not involved in this exercise.

  This is a kind of self-assessment where you get to know which parts of the body you need to focus on and improve in terms of fitness.

• Full body workout

  If you are looking to combine dance as well as fitness, then Zumba is the answer you have been looking for.

  Zumba ensures that all parts of your body are engaged and this, in turn, benefits both your heart as well as your general health.

  Zumba has a positive impact on almost all muscles and joints in your body. The upper body is warmed up and the neck loosened up by doing neck and shoulder rolls. The calves, as well as ankles, are stretched while doing footwork exercises that are a part of the session.

  Even if you are new to Zumba, you will definitely feel the benefits after doing just a single dance session.

The best part about Zumba exercises is that it is for all age groups and all levels of fitness. There are specific workouts designed for children as well as senior citizens.

These workouts incorporate fun and exciting music which appeals to most. This makes the workouts effective as members rarely drop out of the sessions for lack of motivation.

Here are the different types of Zumba exercise:

• Zumba

  Zumba is a complete body workout which involves losing weight through cardiovascular moves, toning the body, improving flexibility, and making your balance more refined. It is a combination of low-intensity and high-intensity moves with an interval style (alternate between high and low-intensity moves)

  This form of Zumba exercise caters to all age groups with complete ease and if you enrol for it you will certainly gain a lot of confidence and energy.

• Zumba Step

  What makes Zumba really appealing to people of all ages is the inclusion of step aerobics in the regimen.

  This type of Zumba concentrates on your legs and gluteal muscles and that is why the word 'step' is used next to Zumba.

  The muscles of your leg will show improvement in terms of strength and the intensity of the workout will ensure that you shed those calories all over your body.

• Zumba Toning

  As the name suggests, this form of Zumba focuses on your arms, thighs, and abs to make them stronger in just one workout using aerobics. This workout uses Zumba toning sticks or light form of weights.

  Toning sticks which are light in weight improve rhythm as well as coordination.

• Zumba in the Circuit

  If you enrol for this exercise, you are ensured of getting your heart pumping and your blood circulation flowing better than ever in no time.

  Circuit training resembles the game of musical chairs. You start at one station and workout for 5 to 30 minutes before moving to the next station. As strength training is the focus here, you would have muscle toning, aerobics, and step exercises.

• Zumba Sentao

  This workout makes the chair an effective part of a dance program. You will be surprised how this innovative, high-intensity workout will make you burn calories, define your muscles, and help you lose weight using a chair as your dance partner. It focuses on your core area. Your entire body is toned.

  This unique workout will ensure that your balance and your cardiovascular functions improve.

• Zumba Kids

  When you were told that Zumba is for all age groups, you heard it right. Zumba has something for all age groups including kids.

  Don't you feel perplexed about what you should do with the abundant and irrepressible energy your child has?

  Well, Zumba has a solution for that. It channels all this excessive energy through this workout intended for kids in the age group of 7 to 14 years.

  The workout incorporates a variety of games and activities to improve the coordination as well as the confidence of the children.

  Fun is incorporated in fitness and children adapt to a healthy lifestyle early in life. These sessions also teach children about creativity, memory, self-esteem, teamwork, and respect.

• Zumba Kids Junior

  The little children take the 'hip' quotient of the workout to the next level. The energy of these children is used in a positive way. It also helps them socialise and instils qualities like leadership, teamwork, respect, self-confidence, and creativity in these children.

  As the children in this group are so young it helps to condition them into becoming more athletic.

• Zumba Gold

  How can Zumba leave out the senior citizens if it is referred to as a workout for all age groups?

  This workout is exclusively designed for senior citizens. The components of the workout remain the same as the regular Zumba workout but are slightly modified and slowed down to cater to senior citizens.

  You are introduced to easy-to-follow Zumba choreography that leads to better balance, coordination as well as the range of motion.

  However, there is no compromise on the fun and music aspect of the workout.

• The Zumba Gold Toning

  Targeted toward senior citizens, this workout helps them be active.

  To make the workout more engaging, this exercise incorporates weights as well as Zumba sticks. The benefit for senior citizens enrolling in this workout is it makes them stronger and improves their posture. Lightweights are used in the workout.

  In order to prevent the muscle mass from reducing dramatically, atrophy as well as sarcopenia (loss in the skeletal mass of muscle), Zumba Gold Toning incorporates strength training exercises which are low to moderate in intensity.

• Aqua Zumba

  This workout is the perfect choice for those who want an activity that does not exert pressure on their joints.

  The regular Zumba routine offers an additional dimension of water resistance which helps in toning your muscles. This makes the workout even more effective even though it is of a lower intensity. It is like a pool party with the benefits of exercise.

• Plate by Zumba

  When we talk of any exercise program, can diet be ignored?

  This is the diet component of the Zumba session which advocates dividing food into certain groups and categories.

  It does not advise you on the type of food you need to eliminate from your diet or count the calories, rather it focuses on essential wholesome foods like legumes and vegetables.

  You will understand how to strike the right balance when you eat. You discover the addictive properties of specific foods and learn how to detoxify with sugar.

Zumba will change the way you look at exercise. The focus of Zumba sessions is you and how exercise can be made more appealing as well as interesting for you.

It will make a world of difference to your life as you gain a lot more than just fitness with Zumba. The sessions are fun and you will not be alone when you do the exercises. You get an opportunity to make new friends which is one of the perks that these sessions offer.

The ambience at any Zumba session will get you addicted to them. There is pulsating music along with some innovative moves. There are different dance forms as well as aerobic exercises incorporated in every session to make sure you don't have a single dull moment.

If you feel you have a problem in your joints or you fear you might injure your joints, Aqua Zumba takes care of it. It is the same energetic workout but done in the water ensuring that your joints are not impacted. You can exercise to your full potential without the fear of hurting yourself.

The Zumba sessions incorporate interesting and engaging games for young children so that they make exercise a way of life from a very young age.

You can start with the beginner sessions and reach the advanced classes at your own pace. The intensity of exercises are reduced for senior citizens but the fun quotient remains the same. Zumba is a fun way to a fitter and healthier life.

So, are you ready to Zumba?

"*Disclaimer: The tips & exercises suggested are the personal opinions of the writer. Kindly consult a licensed physician/dietitian/practitioner before implementing the same. "