Let's start the party! If you are looking for a fun exercise course, it is not actually like , consider signing up for Zumba. This kind of fitness class like dance party is getting more and more popular - there are good reasons. Each training provides fun and challenging training that enhances cardiovascular health and strength.
The Zumba course is a fun, high-energy way of exercising without feeling like struggling. (Source: FatCamera / E + / GettyImages) Read on to learn all about this popular workout. What is Zumba?
[ 123] Zumba is a dance fitness training for Latin music and other international and optimistic styles such as hip hop. "It's like an aerobic dance party," said Carris Sa Izquierdo, authorized Zumba coach in Los Angeles.
Zumba is based on a variety of musical styles, with more traditional fitness elements - such as squats and hoppers - layered at the top to provide complete - body workouts.
That is to say, no two classes are the same. Each coach has a unique style and preference for certain types of music - some prefer to use faster, more optimistic music, while others prefer slower styles. Izquierdo recommends trying a few different courses and teachers to find the perfect course for you.
You can even find specialized Zumba courses such as Aqua Zumba (showing in the pool, so it's easier on the joints), Zumba Gold (Zumba Kids (for kids 7 to 11 years old) and more!
Who should try Zumba?
Zumba is an exercise option that suits all fitness and ability levels. No, you don't need any previous dance experience to accept - and enjoy - a lesson." When you go to a wedding or party, are you worried that you won't be a dancer and have a DJ?” Izquierdo asked. “[ZuMba] is one thing - you are just moved and have a good time. "
If you don't immediately point out the choreography, don't worry. Just like any new training, there is a learning curve and remember: everyone will start as a beginner at some point. As long as you are Move and have fun, you will get a good workout, and the more courses you study, the more familiar you are with these moves.
Zumba is especially suitable for people who want to start fitness, Izquierdo says, this is the routine But it was intimidated by the gym because it provided powerful aerobics, but it was both warm and fun. The best? You will get a good workout without realizing it. "People are always surprised "How fast is it," Izquierdo said.
If you are already exercising, Zumba can inject some new energy into your daily life, or as an out-of-the-box thing. Cross-training Exercise. Just change the regular aerobics course of the Zumba course every once in a while. For those who hate the heart and lungs, Zumba offers an interesting alternative to the traditional steady-state run. Or cycling.
Although Zumba is very interesting, it is not an easy task anyway. Especially the first time many men and young people are surprised at how int Izquierdo said This is it. "I just bought an Apple Watch, and I have frantically checked how many calories I burned. During Zumba, it reached 600,” she said. (The personal calories you burn during Zumba will depend on factors such as your height, weight, health level and effort.)
That said, if you Absolutely afraid of any and all aerobics, just don't like dancing or have strong weight training, Zumba may not be your cup of tea.
Zumba class format and size
Length of Zumba class It may be different depending on where you go, but Izquierdo usually teaches 55 minutes. The rhythm is fast - expecting to switch from one song to another without interruption.
The good news is that the course blends with the bass. And bass - the intensity moves so you are in thisDid not do my best in time. And you can modify the action at any time to suit your fitness and ability level. For example, if the team is running for 30 seconds, you can reduce the intensity by simply walking or walking.
Courses are noisy and energetic, but teachers often use non-verbal cues (such as applause, Izquierdo says: “Because we want everyone to feel the music and feel that they are attending a party instead of listening to instructions, so We want everyone to be able to express steps.”
From traditional dance styles such as merengue and salsa, fitness moves such as side steps and deep stratification. “A lot of steps are repeated or added,” says Izquierdo. “For example e If a song we do with our feet, the next time this verse appears, we will do the same thing with our feet, but add an action with our arms. "
Many courses will also include a Short warm-ups and cooldowns, and these formats will change. For example, some coaches may reduce their intensity and delay the pause through slow salsa. Izquierdo prefers to transition to slower songs and lead her students through a series of extensions.
The degree of crowding of the course depends on the location and time of the day. During busy periods, Izquierdo can accommodate 40 people at the same time, while the slower time It will attract fewer people. If you are curious, please ask for the class size that you would like to know about their gym, community center or studio.
What to bring to the Zumba class
Fortunately, you don't have to worry about bringing any special equipment to Zumba - just get ready for fun and sweat. Because you can expect a lot of sweating
, you will want to bring water and Towel. "One day, when I was in class, I forgot the towel, and I kept scratching the paper in the bathroom," Izquierdo said. She suggested wearing a typical Zumba workout suit. For footwear, choose running shoes. Cross-training shoes: "Running shoes are designed for front and rear movement, and the trainer is designed for left and right movements," she said. That is, if running shoes are your only choice, be sure to wear them instead of street sneakers. 123]
Your first Zum tip ba classIf you remember something, you will have more fun in the first Zumba class:
First, be sure to grab a place in the room you can See the lecturer. This does not mean that if you feel uncomfortable then you must stand in the front row. However, if you can see the instructor's gestures, it might be wise to post in the center, Izquierdo said.
Second, please be sure to cut off water as needed. The course moves quickly and you may not have a formal break, so be sure to stop and sip when your body tells you.
Also, don't be afraid to modify the exercise if you need it. If the class starts to do jumping exercises but you know that your knees are difficult to move, you only need to step on one foot and put the other foot on the floor at a time, raising your arms to mimic the movement. If you are injured or need any help in the classroom, please let the coach know in advance.
Finally, remember to have fun. "[Zumba] should be a dance party, so don't feel too self-conscious," Izquierdo said. "As long as you move on, you will have a good time."
Find the Zumba class near you
Because Zumba is very popular, it is easy to find many class options. . You can search for courses in your area on the official Zumba website or check out your local gym or community center courses. Prices vary by location.
