What kind of dance is zumba

Zumba toning helps you do exactly that by introducing light weights which kind of look like maracas, btw into the mix, which provide added resistance to help tone your arms and core. Going to the gym for you daily workout? Kind of a drag. Going to the gym for your daily pool party? If you love swimming but hate doing laps, consider signing up for an Aqua Zumba class, which is literally just a Zumba class done in a pool.

Need we say more? Gold Toning follows that same script, but incorporates light weight lifting for those looking to sweat and tone in equal measure. The choreography is relatively simple and there are high numbers of repetitions, which make the dance class more about fitness and continuous movement rather than nailing down a specific complex choreography.

Zumba classes range from minute, 1-hour to minute duration. Zumba classes at Dee Dances typically are 1-hour long and will leave you fully worked out and dripping in sweat if you put the right amount of effort into it! Occasionally, Zumba teachers conduct Zumba parties or events such as Zumbathons or charity events and these can up for to several hours with a range of different teachers taking the lead. A Zumba class will allow you to burn , calories in an hour on average, which makes it a very effective workout for weight loss, fitness and stamina building, muscle mass gain and fat loss.

Due to the widespread availability of the program and the varied style of class, Zumba as a brand is quite flexible and suited to almost all fitness levels and interests. Even if your local gym doesn't offer Zumba classes, you may find that a nearby swimming pool offers Aqua Zumba or an independent instructor who provides classes with a pay-per-class structure at a nearby park.

Given the sustained popularity of Zumba, a large number of studies have been performed on the efficacy of the workout. One review of the literature found that Zumba was effective at improving aerobic capacity cardiovascular fitness , while limited additional evidence pointed to possible enhancements to muscular fitness and flexibility.

One of the most important factors when it comes to exercise is adherence— actually continuing the exercise program after you've started. Generally speaking, the more enjoyable a program is, the more motivated you will be to continue it. And the more consistent you are with a program, the more likely you are to experience positive results. A study published in the Journal of Sports Medicine and Physical Fitness found that a Zumba intervention in sedentary adults with metabolic syndrome "showed good feasibility and adherence," which points to the positive sustainability of the program as a whole.

All fitness programs, regardless of type, carry an inherent risk. You could pull a muscle, twist an ankle, or fall. If you do too much too soon, you can risk excessive soreness or symptoms of overtraining. That said, the Zumba brand has gone out of its way to develop programs designed for all audiences and age levels, offering varying levels of intensity and challenge to reduce the risk of potential injury.

If you're new to exercise, you may want to start with an Aqua Zumba or Zumba Gold class, rather than diving in with the traditional Zumba class or the more intense Zumba Step class. The factor most associated with injury was the number of classes taken per week, with those who took more classes averaging 3.

The key thing to remember is to ease yourself into a program and to listen to your body, taking rest when you need it. Zumba carries with it very few restrictions in terms of age, ability level, or health status.

This is due, in part, to the lower-impact style of dance moves incorporated into the program, and in part to the availability of modified class structures, like Zumba Gold, Zumba Kids, and Aqua Zumba. For people with known lower-extremity injuries, a traditional Zumba class may not be advised, but Aqua Zumba, which reduces the impact on the joints, might be an accessible option. While almost any sustained workout program may help boost mood, self-esteem, and energy, Zumba has a few peer-reviewed studies pointing to the psychological benefits of the program.

Namely, a study published in the Journal of Physical Activity and Health found that healthy women who participated in an 8-week Zumba program experienced positive changes in perceptions of physical strength, autonomy, and purpose in life, improving their overall feelings of health and well-being. The cost of Zumba is variable, depending on where you take the class.

If you're a member of a gym where Zumba is offered, the class may be included as part of your membership. The flexibility of price, depending on location and needs, makes the program financially accessible for most people. Zumba doesn't make unrealistic claims about calorie burn or the potential for weight loss or strength gains.

Instead, their marketing focuses on improving fitness in a fun way that helps enhance how you feel every day—and more than delivers on those fronts. The literature is clear that Zumba can provide cardiovascular benefits, but the jury is out on whether there are significant benefits to flexibility and strength. Unless you're taking Zumba classes, such as Strong by Zumba, that specifically incorporate strength-training moves as a primary component of the workout, you shouldn't view Zumba as a well-rounded general fitness class.

In addition to taking two to three Zumba classes a week, you may want to add a few strength training and flexibility activities to your schedule as well. Consider trying a minute strength circuit followed by a minute stretching session on days you're not doing Zumba. Zumba is considered a generally safe fitness activity, but because all physical activity carries inherent risk, you should think about your own physical health before diving into a program.

If you have a known lower-extremity injury, or if you have a history of ankle or knee problems , talk to your doctor before trying Zumba, or start with a lower-impact version of the program, such as Zumba Gold or Aqua Zumba. And if you're brand-new to dance choreography, don't overdo it and push yourself too hard.

Give yourself time to master the movements at your own pace. Moving quickly or without coordination can lead to an increased risk of injury. Zumba is a fun, effective dance workout that is a good option for people who enjoy upbeat music and an energetic group exercise environment.

Here's how it compares to other similar classes. Jazzercise is the original dance-fitness class that took the world by storm in the s and s. While it experienced a bit of a resurgence in the s, Jazzercise has yet to return to the popularity of its heyday. That said, like Zumba, it offers choreographed dance moves to upbeat music in a fun, group environment.

If you want the atmosphere of Zumba, but you don't feel comfortable with the booty-shaking vigor of Zumba's dance choreography, Jazzercise might be a mellower option for you. BUTI Yoga is a workout that combines high-intensity exercise with African dance-inspired choreography and yoga flows. The nice thing about BUTI is that it really does hit all the bases for general fitness—you'll develop strength, flexibility, and cardiovascular endurance. The program is also available online and through independent instructors at gyms and fitness centers, so you can access classes pretty much wherever you are.

That said, the movements are less appropriate for a general audience, making it more suitable for healthy adults with a solid baseline of fitness, rather than an older audience or those with known health issues or injuries. Barre fitness classes are highly popular programs most often available at boutique fitness studios. These workouts tend to be focused more on flexibility , muscular endurance , and core strength , and less on cardiovascular fitness. The movements are slower and more controlled, and while the classes are choreographed, you're not trying to keep up with a series of fast-paced steps.

Barre workouts may be a good supplement to Zumba, as strength and flexibility are a greater focus. They're also considered a low-impact workout which can be a good option for beginners or those with known lower-extremity injuries.