In recent years, Zumba, aerobics and yoga have become some of the most popular and well-attended group classes among women. Besides contributing significantly to achieving fitness goals, they’re also a great way to have fun and relax.
But what exactly does each of these activities involve, who are they suitable for, and what results can we expect?
Zumba
With all its moves performed to salsa, flamenco and merengue music, Zumba is more like a dance party than a workout. That’s exactly what makes it so popular and well-loved. It combines aerobics and dance moves performed to Latin music. Its choreography blends moves from hip-hop, samba, salsa, merengue, mambo and martial arts, as well as classic fitness exercises such as push-ups and squats.
Zumba classes are deservedly—and by no coincidence—among the most popular group activities for women. Some attend to unwind after a long, demanding day, but above all because Zumba works almost every muscle group in the body, builds endurance and helps burn calories.
There are currently several different types of Zumba: Zumba, Zumba Gold, Zumba Toning, Aqua Zumba, Zumbatomic, Zumba in the Circuit and Zumba Gold Toning. They differ in intensity and format, but all share music, fun and effortless weight loss. According to some experts, a 60-minute Zumba workout burns between 400 and 600 calories—more than cardio kickboxing or step aerobics. This makes Zumba an excellent cardio workout that burns fat, strengthens the muscle groups in the core (abdomen, hips and thighs) and improves flexibility.
The good news is that Zumba classes are suitable for everyone, from beginners to advanced fitness enthusiasts, and you don’t need any experience to get started. Just bring a good mood and be ready to work up a sweat. Combined with a suitable diet and regular attendance, Zumba workouts are sure to help you shed excess weight and inches.
Which parts of the body does Zumba work?
- Core muscles: Many of the steps and movements in the choreography mainly work the hips and abdominal muscles, helping strengthen the core
- Legs: The jumps and lunges that are an integral part of the choreography work the quadriceps and calves
- Glutes: You’ll definitely feel your glutes working from the very start of the workout
- Arms: Your arms are almost constantly moving during Zumba choreography, placing considerable demands on the biceps and triceps
aerobics
Aerobics is also a type of cardio (aerobic) workout performed to rhythmic music. As you might guess, its name comes from the type of exercise. Aerobic means “with oxygen.” This type of workout stimulates the cardiovascular and respiratory systems, while energy is produced by burning fat. This leads to weight loss and slimming.
The term “aerobics” was first used in the mid-20th century to describe a type of exercise that helps prevent cardiovascular disease. Sport aerobics as we know it today emerged in 1893, when Howard and Karen Schlordz announced the launch of this new sport. It then gained widespread popularity, and the films “Flashdance” and “Perfect” are still used as guides today.
Aerobics combines elements of different sports and dances. As a result, there are several types of aerobics, including:
- Dance aerobics – the most popular form of aerobics. It’s energetic and uplifting, combining choreography from different dance styles such as ballet, Latin, hip-hop, disco and more.
- Step aerobics – uses a special platform called a step. It mainly works the thighs, legs and glutes
- Kickboxing aerobics – a combination of aerobics and kickboxing moves and strikes. This form of aerobics helps burn calories, improve coordination and boost overall fitness
- Water aerobics is also very popular. Water significantly reduces stress on the joints while improving mobility. This makes it accessible to people with muscle and joint pain, disc disorders and excess weight
Aerobics is suitable for both beginners and advanced fitness enthusiasts. However, as some types of aerobics are highly intense, beginners should assess their abilities and choose the right class for them.
Which parts of the body does aerobics work?
Aerobics works all the major muscle groups, making them healthier and stronger. It improves endurance and flexibility while helping with weight loss and toning.
- Core muscles: Aerobic movements strengthen the abdominal muscles and help define them.
- Arms: The workout mainly focuses on the lower body, but adding weights allows you to work the biceps and triceps too
- Legs: Aerobics works all the muscle groups in the legs, especially the calves and quadriceps
- Glutes: The exercises help tone this part of the body
Yoga
While fitness and workout trends are constantly changing, interest in an ancient practice like yoga has remained largely unchanged throughout its 5,000-year history. Although it is more often associated with spiritual growth, yoga can also have surprising effects on your figure. It can help burn calories and tone muscles.
Yoga is a workout for the mind, spirit and body, combining stretching poses with deep breathing and meditation. There are more than 100 styles, some intense and others gentle and relaxing.
Some of the main yoga styles are:
- Hatha yoga – the oldest and most widespread style of yoga. It combines sequences of basic movements with breathing. The physical body is used as a tool to positively influence mental and emotional states. Suitable for beginners
- Vinyasa yoga – sequences of poses that flow smoothly from one to the next. Suitable for beginners
- Power yoga – a fast-paced, high-intensity workout, suitable for weight loss and muscle toning. This type of yoga is suitable for advanced fitness enthusiasts
- Ashtanga – sequences of poses combined with a special breathing technique. The asanas are performed with greater muscle engagement to develop physical strength and endurance. Suitable for beginners and people who spend most of their time sitting and need to get their bodies moving
- Bikram – also known as “hot” yoga. It consists of a series of 26 poses (asanas) and 2 breathing exercises, performed in a room heated to 37–40°. It is suitable for people of all ages and requires no prior fitness training.
- Iyengar yoga – a type of yoga that uses props such as blocks, belts, cushions, ropes and chairs. These help you perform the asanas correctly and significantly reduce the risk of injury, making this type of yoga accessible to all age groups.
Which parts of the body does yoga work?
- Core muscles: Some yoga asanas work every core muscle—the abdominals, muscles in the lower and middle back, hips, glutes and even some chest muscles. Want to reduce love handles? Support yourself on one arm and do a side plank. To burn abdominal fat, you can also practice Boat Pose.
- Arms: In yoga, you build arm strength not with weights or machines, but by using your own body weight. Some poses, such as Plank, distribute your weight evenly between your arms and legs. Others, such as Crane and Crow Pose, challenge your arm strength because they support your entire body weight
- Legs: Yoga works all the muscle groups in the legs, including the quadriceps and thighs
- Glutes: Yoga squats, bridges and Warrior Pose are most effective for toning this part of the body
- Back: Movements in the “downward-facing dog,” “child’s pose,” and “cat/cow” poses stretch the back muscles
The start of a new year is the perfect time to mix up your fitness routine by joining a Zumba, aerobics, or yoga class—or why not all three? And if you want to learn from the best, come to the Pulse Fitness & SPA clubs. You’ll also find a wide range of other group classes there. And remember, your first visit is free.