Since my broken foot fiasco, I was itching to get back to taking fitness classes. Swimming was a great workout, but I missed the social aspect of taking a class. Luckily, I belong to a gym with a wide variety of choices. A big part of choosing a class is choosing something you are going to continue doing. I’ve been trying a few new classes and I will write about those in the blogs to come, but the class I seem to gravitate to lately is Zumba!
Zumba appeals to me and a lot of people because it has a dance aspect, And even though the moves are sometimes challenging at first (It takes most people six to eight classes to learn the choreography),there is never any pressure to do the moves perfectly.
Now I know that everyone will argue the plusses of their favorite classes, be it kickboxing, cycling, or CRT, and each class offers its own unique benefits. And, sometimes, it’s hard for people to believe in a class where you can actually burn calories and have fun at the same time!
But, Zumba does just that. It tones and strengthens by giving you a full body workout. Throughout a Zumba class, you’re working your core/abdominal muscles. By engaging your core muscles, you’re also strengthening your back muscles, protecting yourself from injury, creating good posture, and developing flatter abs. It works the entire body, but it's exceptional for working the core because of all the twisting moves. The dance steps give your legs a workout and since the arms are held up during most of the moves, it works out the shoulders, back, and chest as well.
The idea behind Zumba is to build non-existent muscles, and sculpt existing key muscles while burning stored fat cells. The changing movements don’t allow the body’s muscles to be stagnant, putting them to work in lots of different ways.
The types of dance moves used in the routines work the body in specific ways:
-Reggeton works the hip flexors, muscles located at the front of the groin, in the upper crease where the thigh and abdomen meet.
-Cumbia, bouncy, quick, small-step footwork and lateral travel, works the legs, hips and abs.
-Merengue, kind of like a fast march in place, emphasizes the triceps and biceps with its fast arm swings.
-Bhangra and belly dancing challenge the calves and core with the need to elevate on one foot and wave the other foot, toes pointed, in front of the body.
-Salsa and Samba work the lower body, core, and ankle flexors.
And, unlike many workout routines, other than Yoga, Zumba allows you to release inhibitions. If you leave your ego out of it and just enjoy the movement, you’ll have fun. During the routines, your body is able to release “good-for-you” endorphins. And even though they’re working hard and burning MANY calories, most people leave a Zumba class sweaty and smiling! !
Of course, the instructor makes the class fun and I have to thank my fabulous teachers, Abby, Carla, Kathryn and Julie at LTF, and Kim B, of Zumba with Kim B, who got me started in Zumba! Each instructor has their own dance personality. Some are more Latin dance oriented, some more hip-hop and some more athletic, but they all motivate us to work at our highest level! Of course, any class is what YOU make it, so here are some great tips from Master Zumba instructor, Stacy Boyer, for getting the most out of your Zumba class (from Shape.com):
1.Let Loose
Zumba is all about having fun, and joining the party, which is hard to do if you're stiff or self-conscious! The best way to burn more calories in class is to let go, have fun, and try not to think too much. "Letting yourself go will let the calories go!” Boyer says.
2.Maximize Your Arm Movement
During the moves, be sure to fully extend your arms, Boyer says. You’ll boost your calorie burn and engage more muscles by maximizing your arm movements during class. "It's not that tricky and you can do a lot for your body by lengthening, raising, and extending with oomph."
3.Move Up and Down More
“When your instructor takes you through a level change try and do it," Boyer says. All that up and down movement will not only boost your burn, it will also get your glutes, hips, and thigh muscles firing even more. “Sit into your moves, bend your knees, and go up and down and all around as much as you can—level changes burn calories!"
4.Work Your Booty
"There is always a lot of booty shaking in Zumba!" Boyer says. "Just shake it—and shake it good (to best do this, see tip #1)." Boyer recommends pressing through your heels whenever you can to maximize the move’s booty shaping benefits.
5.Rock the Moves You Know
So maybe you don’t have every move mastered yet, that's OK! You can still get a great workout as long as you rock the moves you’ve got! "Always accentuate the moves that you are actually comfortable with," Boyer says. “Make the most out of that shimmy you love, or the salsa step you have mastered. Feel confident in adding your own flair to the movement. If you know it, show it!
So, for those of you who take Zumba classes, you KNOW what I’m talking about. And for those of you who have never been to a class, why not give one a try? You don’t have to be a dancer to enjoy a Zumba class; you just need an open mind and a desire for a great workout!
