If there’s one sport that combines endless fun with effective results, it’s Zumba. It burst onto the scene as a huge hit in sports clubs a few years ago and quickly became one of the most popular group workouts for women of all ages. The intense workout and dance moves, performed to the latest dance hits, mean this sport will remain a favorite among women for quite some time.
But what is this group class all about, and can you really burn between 600 and 800 calories in an hour while having fun? Yes, it’s entirely possible to lose weight and stay in great shape with just a few Zumba workouts a week—as long as you also follow a healthy diet, of course. It’s important to note that, although it may look easy, a Zumba workout is quite dynamic and intense, so be ready to work up a sweat if you want to shed those extra inches. If you’re not a fan of the gym, this is the perfect workout for you.
The history of Zumba
Zumba originated in Colombia. Fourteen years ago, dancer and choreographer Alberto Perez, also known as “Beto,” accidentally “created” this group workout. During an aerobics class he was teaching, he realized he had forgotten the music CDs. To avoid derailing the class, Beto decided to improvise with the CDs he had on hand—salsa and merengue. His improvisation with the aerobics group proved successful, and he soon began offering it as a standalone workout.
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A year later, he moved to the US, where, together with two other dancers, he refined the “program” and trademarked “Zumba Fitness.” Today, there are many different types of Zumba, with over 12 million fans around the world: Zumba, Zumba Gold, Zumba Toning, Aqua Zumba, Zumbatomic, Zumba in the Circuit, and Zumba Gold Toning. They are practiced in over 125 countries and continue to attract new fans. Each of these Zumba workouts helps burn excess weight and inches while toning the body, strengthening muscles, and boosting your mood.
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What is Zumba?
Zumba is a unique fitness program that combines Latin music with easy-to-follow dance moves. Fast and slow rhythms alternate throughout the program, building endurance and working all muscle groups—from your calves to your shoulders. Zumba choreography incorporates various aerobics moves and a range of dance styles from South American culture, including cha-cha, salsa, merengue, reggaeton, flamenco, and more. One advantage of this group class is that you don’t need any prior fitness experience or dance training. What matters is your motivation to make a change and improve your overall appearance.
A Zumba class begins with a special warm-up to prepare your body for the workout ahead. Different exercises then target each muscle group in turn. The workout starts with the legs and glutes, since you’re fresher and have more energy for these exercises at the beginning. Squats and lunges are performed to energetic music and combined with Latin dance moves. This combination works the muscles in your lower body, helping sculpt toned, sexy thighs and glutes. The Zumba workout continues with exercises for your upper body, targeting your arms and back. The moves also help improve and straighten your posture.
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The workout ends with core exercises—planks and sit-ups—also performed to upbeat music. Stretching is an essential part of the class, bringing it to a close and helping your body recover quickly after the workout.
Practicing Zumba also helps improve your coordination, as you learn to watch the instructor and follow the rhythm of the movements. It may be more challenging at first, but you’ll get better with practice. Zumba will boost your stamina, help you burn plenty of extra calories, and make you fall in love with exercise and movement—so you won’t want to miss a workout.
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Along with all the benefits listed above, Zumba helps strengthen your muscles and improve your breathing and heart rate through aerobic movements during the workout. This sport is also suitable for women of all ages, whether your goal is to burn calories, shake off stress and everyday worries, or maintain a beautiful figure.
Nutrition plan
As with any other sport, achieving results requires following a nutrition plan. We recommend including all food groups in your daily menu to give your body the vitamins and minerals it needs. Don’t starve yourself—eat smart and maintain a balanced diet. Aim for between 1,500 and 1,700 calories a day. Focus on fresh vegetables, protein sources such as lean meat, fish and egg whites, and don’t forget carbohydrates—brown rice, sweet potatoes and whole grains. Make sure you drink enough water, especially in summer, to help flush out toxins and burn fat faster.
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