Zumba workout is where you groove to the beats of salsa music. It feels more like a dance party than a workout. Zumba is a high-energy dance workout that involves moves on Latin and international beats instead of counting repetitions. It is one of the most popular workouts in the world because it is fun and joyous.
Mid- to high-intensity Zumba dance workouts may burn 300 to 900 calories in an hour. Zumba workout 2 or 3 times a week, weekly strength training sessions, and a balanced diet may help meet weight loss goals.
There are newer types of Zumba dance that incorporate weights help tone muscles. This intensifies the workout for additional calorie burning and strength training. Zumba steps combine the dance moves of Zumba with a step for toning and strengthening legs and glutes.
A 60-minute Zumba workout session burns an average of 369 calories, which is more than cardio kickboxing or step aerobics. It’s a great cardio workout that burns fat, strengthens the core body muscles, and improves muscle flexibility. This exercise emphasizes moving to music and having fun regardless of the fitness level.
What are the other advantages of Zumba?
Zumba dance workouts have various health benefits, such as:
- Muscle flexibility: These dance moves are designed to enhance muscle flexibility.
- Boosts heart endurance: It is an interval workout. High- and mid-intensity interval dance moves are designed to get your heart rate up. Therefore, Zumba is an excellent cardio workout to boost your heart health. High-intensity Zumba dancing on regular basis is an excellent workout for the heart.
- Stretches the muscles: Basic Zumba stretches and tones the muscles in the body.
- Muscle building: Zumba step workout incorporates weights to build muscles in the arms, legs, and glutes.
- Good for overall health: Zumba dance is a great activity for people with medical conditions, such as heart condition, high cholesterol, or diabetes. However, take note of how you are feeling before, during, and after this activity. Check with your doctor before continuing.
This fitness activity is very good for beginners, and it does not require any specific heavy equipment. These activities can be practiced indoors. You may need one Zumba video to follow the dance moves at home.
There are several types of Zumba dance activities, such as aqua Zumba workout and Zumba with weightlifting.
When not to do Zumba dancing
Basic Zumba dancing activity can be modified so that it is suitable for every age and in every condition. However, don’t practice Zumba if you have:
- An injury. Let it heal before you start Zumba.
- Joint issues, such as arthritis. This may aggravate if you start high-intensity Zumba.
- Serious physical limitations, such as spine problems or muscle weakness. You should think about other alternatives.
- A history of asthma. Zumba can precipitate an asthmatic attack.
- Uterine prolapse. You may need to modify your workouts.
It is good to consult with your doctor before starting Zumba or intensifying it further.
What body areas Zumba targets?
A Zumba workout involves the whole body. It is a kind of aerobic workout that helps lose weight. You may need specialized Zumba toning movements, which involve weightlifting, to help strengthen and tone the arms and core.
Zumba strengthens your legs and glutes muscles because it involves jumps, lunges, and many similar movements. These can help stretch the quads and hamstring muscles. You may feel the burns in your muscles while you dance to the beat.
However, basic Zumba movements do not target biceps, triceps in the arm, or back muscles.
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Medically Reviewed on 3/30/2021
WebMD. Must-Try Fitness Workouts. https://www.webmd.com/fitness-exercise/ss/slideshow-fitness-crazes
Helmer J. Dancing as a Workout. WebMD. https://www.webmd.com/fitness-exercise/a-z/dance-for-exercise