Incendiary Zumba training, what is it?
Original Zumba class
The
most famous and popular Zumba program is the Zumba class of the same name. This dance class includes high-and low-intensity intervals that help improve the cardiovascular system, as well as improve balance, coordination, dexterity, and, to some extent, strength by applying choreography that is accessible to beginners.
You don't need special dance skills to Excel in Zumba classes, but those with a sense of rhythm can catch the moves faster. However, no one keeps score, so just dance, relax, and have fun.
Lessons usually consist of a series of songs, starting with a slower warm-up, increasing the intensity throughout the workout, and ending with a hitch song. Even if you are not a strong dancer, the choreography is repetitive and designed for development, so most people catch the movement on the go.
In fact, the big plus of Zumba is that anyone can do it, and no matter how quickly you master the choreography, you'll probably have fun - and sweat, which means you'll lose weight. You don't need any special equipment or equipment either. All you need is a positive attitude and keep moving with each song.
Types of classes
Zumba tends to appeal to a predominantly female audience, but everyone is welcome. And since choreography is more or less accessible even to those with "two left feet," people of all ages and dance abilities flocked to classes, especially during the peak of its popularity from about 2005 to 2015.
As a result, the brand has added a variety of programs to make classes and choreography even more accessible to people of all ages, genders, and fitness levels. Classes include:
* Aqua Zumba: especially suitable for those who have lower limb injuries or need low impact exercises, Aqua Zumba brings the Latin dance craze to the pool.
· Zumba gold: this modified version of the standard Zumba class is aimed at an older audience who want the same fun music and flair of the traditional class, but with less intensity.
· Zumba kids: Designed for children from 7 to 11 years old, Zumba Kids changes and breaks down traditional Zumba moves, then adds games and activities to the classroom to keep kids engaged and interested until they sweat.
· Zumba kids Gear: Very similar to Zumba Kids, Zumba Kids Jr. is simply modified for an audience of 4 to 6 years old and positioned even more as a "dance party" to help this age group stay in the challenge.
* Zumba Step: the same Latin-style dance choreography, but with the addition of an aerobic step to increase the intensity of the workout and add additional movements to strengthen the legs through multiple steps.
· Interlocked: This 45-minute class, held once a week, is designed for the youngest Zumba fans between the ages of 0 and 3; toddlers and their parents meet to make friends to music and take part in age-appropriate active play; think less about "training" and more about"learning experiences".
Because over the last decade, strength training has gained popularity involving men in power fitness and dance classes, the Zumba brand also worked on adding more power to his repertoire, including:
· Strong Zumba: high intensity training with a body weight movements, tuned to the beat of the music; pushups, squats, burpees and lunges are key elements of this exercise.
· Zumba gold-Toning: just like Zumba Toning, but with a lower intensity level designed for a somewhat older audience.
* Zumba Cycle: designed as a circuit alternating between Zumba dance moves and strength exercises for a full-body workout designed to improve the cardiovascular system and muscle strength.
· Zumba Sentao: Uses a chair as a" dance partner " to focus on body strength without using weights.
* Zumba Toning: involves using Zumba toning sticks (or light weights) to add an element of strength training to the familiar Zumba dance moves.
How it works
Almost all Zumba brand classes are designed as group sessions lasting from 45 to 60 minutes under the guidance of a certified Zumba instructor. They are usually offered in gyms and fitness centers, although Zumba instructors can attend other classes on their own, conducting training in parks, schools, or other locations.
The basics of Zumba
Classes consist of a series of Latin dance songs, each of which contains specially selected choreographic dance movements that complement each other. The first song offers a slower beat to help you warm up, with each subsequent song becoming more intense and challenging, with several built-in lower-intensity dance sequences to recover from. The training session ends with a hitch song.
Between songs, you can drink water and catch your breath for a second before starting the next song.
Zumba class schedules are usually based at the gym or fitness center where classes are held. For cardio fitness classes, it is ideal to follow a regular schedule, aiming to participate in at least two to three sessions a week.
Pros and cons
Overall, Zumba is like a dance party disguised as a workout, and that's exactly what people like about it. Zumba is a safe, fun and effective workout for most people who want to improve their cardiovascular system through dancing. The program has very few drawbacks, just General precautions to keep in mind when starting any new workout.
Positive
· Availability
· Fun and exciting
· General fitness
· Motivation
* Budget
·
Sustainability
Cons
· Does not work on the whole body
· Security issues
Pros
Availability
Due to the wide availability of the program and the diverse style of classes, Zumba as a brand is quite flexible and suitable for almost all levels of training and interests.
Even if your local gym doesn't have Zumba classes, you may find that the nearby pool has an Aqua Zumba or an independent instructor who runs pay-per-class classes in a nearby Park. Similarly, you can purchase Zumba DVDs or an online strong Zumba course if you prefer to study at home.
General fitness
Given the steady popularity of Zumba, a large number of studies have been conducted on the effectiveness of training. One 2016 literature review found that Zumba is effective for improving aerobic capacity (cardiovascular system), while other studies point to possible improvements in muscle shape and flexibility.
Motivation
In General, the more enjoyable the program, the more motivated you will be to continue it. And the more consistent you are in the program, the more likely you are to get positive results.
Security
All fitness programs, regardless of their type, carry risks. You may pull a muscle, twist your ankle, or fall. If you overdo it, you risk getting excessive soreness or symptoms of soreness. However, the Zumba brand has struggled to develop programs that target all audiences and age categories, offering different levels of intensity and complexity to reduce the risk of potential injuries.
If you are new to sports, you can start with the Aqua Zumba or Zumba gold class, rather than diving with the traditional Zumba class or the more intense Zumba Step class.
One small study found that about one in four Zumba participants suffered relatively minor injuries as a result of the program, primarily to the ankle, knee, or shoulder.
The factor most associated with injury was the number of classes per week, with those who attended more classes (an average of 3.8 per week versus 2.7 per week) more likely to be injured. The main thing to remember is to relax in the program and listen to your body, resting when you need it.
Limitations
Zumba has very few restrictions on age, ability level, or health status. This is partly due to the less percussive style of dance moves included in the program, and partly due to the availability of modified class structures such as Zumba gold, Zumba kids, and Aqua Zumba.
People with known lower limb injuries may not be recommended for traditional Zumba classes, but Aqua Zumba, which reduces the impact on the joints, may be an affordable option.
Energy and overall health
While almost any long-term training program can help improve mood, self-esteem, and energy, Zumba has several peer-reviewed studies pointing to the psychological benefits of the program.
Specifically, a 2016 study published in the Journal of physical activity and health found that healthy women who participated in the 8-week Zumba program experienced positive changes in perceptions of physical strength, autonomy, and purpose in life, improving their overall well-being and well-being.
Cost
The cost of Zumba varies depending on where you take the class. If you attend a gym where Zumba is offered, the session may be included in your subscription. If you pay for a class, you will probably spend between 400 and 2000 rubles per class, depending on the type and instructor.
However, if you have a limited budget, you can buy a DVD for training at home in the region of 1000 rubles. Price flexibility based on location and needs makes the program affordable for most people from a financial point of view.
Zumba doesn't make unrealistic claims about burning calories or the potential for weight loss or increasing strength. Instead, their marketing focuses on improving fitness in a fun way that helps improve your well - being every day-and more than helps in these areas.
Cons
Lack of components to develop strength and flexibility
The literature clearly shows that Zumba can benefit the cardiovascular system, but the opinion on whether there is a significant benefit to flexibility and strength has not yet been decided. If you don't attend Zumba classes like strong Zumba, which specifically include strength training as a core component of your workout, you shouldn't consider Zumba as a comprehensive General fitness class.
In addition to two or three Zumba sessions a week, you can add several strength training and flexibility exercises to your schedule. Try a 30-minute strength workout, followed by a 10-minute stretch workout on days when you're not doing Zumba.
Safety consideration
Zumba is generally considered a safe fitness activity, but since any physical activity involves a certain risk, you should think about your own physical health before diving into the program. If you have a known lower limb 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 are new to dance choreography, don't overdo it and don't push yourself too hard. Give yourself time to learn how to perform the movements at your own pace. Rapid movement or lack of coordination can lead to an increased risk of injury.
Zumba offers fun and positive workouts with options suitable for almost all ages and ability levels. There are many independent studies confirming the effectiveness of the program, and little detracts from its potential benefits.
However, if you don't like the dance, the dynamic choreography or music in the Latin style, Zumba may not apply to you. But if you are looking for an exciting fun and energetic group dance workout with fun music, Zumba is a great option.
