Health and Fitness

Examples of Zumba

What is Zumba?

Zumba is a sports discipline that is taught in directed classes in which aerobic exercises are performed to the rhythm of Latin music (merengue, samba, reggaeton, cumbia and salsa) in order to lose weight in a fun way and improve health. mood of athletes.

This mixture of music and energetic movements was born when its creator, in the late 90s, was a teacher in a gym in Cali (Colombia). One day he forgot about the music for the class, so he did not hesitate for a moment, he went to his car and took some of the music CDs he was carrying, mostly Latin music. Such was the success of that class that they decided to turn it into the sporting discipline that it is today, and that in a very short time it began to have success and international fame when in 2001 ‘Beto’ Pérez moved to Miami.

At the end of the 90s, the Colombian Alberto Pérez developed this sports philosophy that combines physical conditioning, entertainment and dance culture to promote exercise. At present this discipline, zumba fitness, is one of the most demanded in Spain and is practiced in more than 185 countries.

The key for athletes to lose weight (in a class they can eliminate 1,500 calories) is that during the 60 minutes that a session lasts, it mixes fast and slow rhythms with series of exercises, with which the athlete also tones the muscles. Zumba classes are aimed at all people, regardless of gender or age and do not require prior preparation.

Benefits of zumba

  • Reduces the risks caused by obesity
  • Avoid excessive weight gain
  • It reduces stress
  • Release endorphin
  • Helps tone the body
  • It is a form of exercise
  • Increase levels of self-esteem
  • It is a training of a moderate nature

Types of zumba

  1. Zumba: The normal zuma class is aimed at any type of person. For an hour, mix high and low intensity movements to burn calories in a fun way. In these classes balance and flexibility are combined with cardiovascular and muscular work and increased energy.
  2. Zumba gold toning: This class is designed for older adults who aim to perform light activity and strengthen muscles using the Zumba toning sticks. These sessions can help prevent atrophy, sarcopenia (loss of muscle fibers), and older adults reduce mass and increase muscle strength.
  3. Zumba sentao: It is aimed at people who want to work their abs intensely. Strengthening and endurance activities combined with innovative dance movements with a chair as accompaniment are performed at zumba sentao. In this way the athlete can work the muscles to the maximum without lifting weights.
  4. Zumba gold: Class aimed at older adults where the same movements are performed than in the normal Zumba class but with less intensity. These sessions consist of simpler choreography that focuses on coordination, balance, and range of motion. In these classes all the elements of conditioning are worked: flexibility, balance, muscular and cardiovascular work.
  5. Zumba toning: The objective of this modality is to tone, shape and define the muscles. In these classes the athletes work with a complement: the Zumba toning sticks (light weights) that make the work concentrate on specific groups of muscles. The toning sticks are shaped like a maraca and are intended for the athlete to use them to increase the sense of rhythm and coordination while toning areas such as the abs, upper and lower body.
  6. Zumba step: The goal is to strengthen and tone the legs and glutes. To achieve this, in this physical conditioning he combines the movements of the normal zumba class with steps on a step (step). In this class, cardiovascular activity increases, encouraging more calories to be burned, and movements that define the legs and abdominals are incorporated.
  7. Zumba kids: Aimed at children between 7 and 11 years old. In these classes the steps are learned little by little and activities and games are added so that the classes are enjoyable for the children and develop camaraderie and teamwork.
  8. Zumba kids junior: Activity aimed at children between 4 and 6 years old in which children learn to move to the rhythm of music.
  9. Aqua zumba: This option is ideal for those who want to introduce low-impact aquatic exercise into their sports conditioning. In these classes, Zumba exercises are combined with the resistance of working in the water. This modality causes less impact on the joints but, due to the resistance generated by the water, each step requires more activity and helps to tone the muscles.
  10. Zumbini: Aimed at parents who want to have fun with their children between 0 and 3 years old. These classes last 45 minutes and are held in sessions that last between 6 and 12 weeks. When registering, the monitor gives them a CD and a storybook to take the music anywhere.
  11. Zumba in the circuit: Suitable for people who already practice Zumba but want to move towards circuit training.

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