If you want to lose weight easily and with pleasure, then pay attention to the fitness program with the original name - Zumba. An incendiary dance workout based on Latin rhythms will help you not only get in great shape, but also recharge with extraordinary positive emotions.
Zumba is a dance fitness workout based on movements from popular Latin American dances. Zumba originated in Colombia, from where it quickly spread throughout the world. The creator of this fitness trend, Alberto Perez, says that he created the first Zumba class in the 90s, when one day he forgot his aerobics music at home and had to use several cassettes of salsa and merengue for classes. This coincidence of circumstances became a factor in the birth of perhaps the most popular group training in the world.
Zumba training is the key to not only weight loss, but also a positive mood. In addition, this type of physical activity is recommended by experts to improve the functioning of the cardiovascular system and prevent many diseases caused by a sedentary lifestyle.
Rules for choosing clothes for Zumba
Every person who cares about their health and figure sooner or later decides to enroll in a fitness center or gym. And if the question arises about choosing a suitable direction, Zumba stands out favorably against the background of other sports - thanks to the variety of movements and a fundamentally new approach to improving the body. Invigorating Zumba workouts to fiery rhythms provide a great mood and rapid burning of extra calories. To get the maximum effect during such classes, you need to properly prepare for them. In particular, take care of clothing suitable for Zumba fitness. What kind of clothes for Zumba are considered acceptable, read on. Zumba fitness is a relatively new concept in the world of fitness, which arose completely by accident. But, despite this, today he has a huge number of fans and followers, for whom Zumba has literally become the meaning of life.
Required level of training for Zumba fitness practice
No special physical preparation is required to start training. Even a person who has never played any sport before and has not even done basic gymnastics can enroll in the beginner group.
The exercises begin with warm-ups, light and simple movements, and become more difficult gradually. Most fitness clubs offer individual classes, where the trainer selects a program in accordance with the individual’s characteristics.
Typically, the practice of Zumba eliminates the traditional strict schedule of loads and allows trainees to catch and maintain their own comfortable rhythm of classes.
Feel the unstoppable freedom
As with any other sport, this area has its own characteristics.
But at the same time, there are no strict prohibitions. Still, before attending a zumba training session, check out the list of recommendations regarding the necessary equipment and accessories. A distinctive feature of Zumba, which sets it apart from all kinds of physical activity, is its uncontrollable freedom. Therefore, as many can guess, clothes for a zumba-style workout should not restrict movement.
Zumba is not just fitness, but also incendiary rhythms that allow you to forget about your inhibitions and lift your spirits. And the things you wear for training must fully correspond to the image and main goal of the direction. Therefore, they should be as comfortable as possible, spacious, bright and emphasizing the dignity of the figure.
When choosing clothing suitable for zumba fitness, remember that it will become part of your image, because the movements you embody will tell the story of a variety of dance styles typical of Latin America. So, such a workout will not only be useful, but will also provide a chance to feel like a star on the dance floor. That’s why you need to choose the right clothes for Zumba fitness.
Are there any contraindications for Zumba fitness practice?
Like any sports practice, Zumba has its contraindications, these include:
- Infectious diseases and inflammatory processes in the body.
- Diseases of bones and joints (consultation with a doctor is required).
- Hypertension.
- Injuries to the spine, legs and hip joints.
- Varicose veins, thrombophlebitis.
- Cardiovascular pathologies.
- Oncology.
- Some mental disorders.
- Pregnancy (if permitted by a doctor, water Zumba is acceptable).
- Asthma, diseases of the respiratory system.
What to focus on when buying things?
When exploring the assortment of sportswear stores, give preference to products made from natural fabrics.
Only such things will help you avoid awkward situations and discomfort during training. Clothing made from natural materials is an ideal option for Zumba, because it fully corresponds to the characteristics of this type of fitness. By purchasing natural products, you can also protect yourself from irritation and allergies on the body, because during Zumba classes you will have to move a lot and “sweat” a lot. In appearance, we can safely answer that such trainings are very useful for getting rid of extra centimeters in problem areas, because in 1 hour of intense dance you can lose from 300 to 600 kcal.
Please note that zumba fitness is now a real brand that is attracting an increasing number of fans. And among the distinctive features of this brand is its own line of clothing, shoes and accessories.
As you can see in video lessons from fitness centers, many instructors use clothing that emphasizes the uniform style of classes. As a rule, a kit for Zumba classes consists of:
- T-shirts of any cut (tops, T-shirts);
- elastic leggings (loose shorts, trousers, capris).
- They must be in bright colors or with a colorful print.
Attention to accessories
Additional accessories include wrist bracelets of bright colors and different configurations, cosmetic bags, sports bags and backpacks, and wristbands.
Nowadays, sporting goods stores offer a wide range of Zumba products, which are constantly updated, allowing Zumba fans to express their individuality. Particular attention should be paid to bracelets. Special wrist bracelets not only successfully complement the image, they have a special twist - they make a pleasant sound. During incendiary dance aerobics they will ring merrily, fueling the sportive fervor of the entire group.
As for sports equipment, it is not required during Zumba classes. Especially when it comes to zumba training for beginners. For athletes who are constantly improving in this sport by increasing the load, they may need step platforms and dumbbells, which can also be purchased in stores that specialize in selling products for zumba fitness.
As you can see, Zumba is a free form of dance in terms of the absence of special requirements for the level of physical fitness, knowledge of dance movements and clothing. When choosing a set of clothes suitable for zumba fitness, remember that it should be comfortable and make you want to rock.
What is Zumba dance: the history of its appearance
Zumba is a dance fitness training in which Latin American dance movements are combined into a full-fledged dance during the class, movements are learned from simple to more complex.
Thus, in its scheme, Zumba classes are reminiscent of learning joints in aerobics, so everyone can master this program. Zumba lessons include movements from dances such as merengue, salsa, samba, flamenco, mambo, and even elements of hip-hop, belly dance and reggaeton.
The idea of directional consciousness arose by accident in the late nineties, when fitness trainer and dancer Alberto Perez conducted an aerobics training session accompanied by a merengue and salsa cassette, having forgotten the necessary musical accompaniment at home. After conducting such a training, the idea arose to create a new dance style, Zumba.
The training lasts no more than one hour, during which time about 10 Zumba tracks are played, including styles of different dances, for which certain movements are selected.
Today, Zumba has acquired many varieties, among the most popular:
- Aqua Zumba (classes in water);
- Zumba in the circuit (aimed specifically at weight loss);
- Zumba Toning (dance workout with dumbbells).
Where did Zumba come from?
In 1990, the concept of "Zumba dance for weight loss" was brainstormed by Alberto "Beto" Perez, a famous dancer, choreographer and personal trainer from Cali, Colombia. One day, Perez had to teach an aerobics class with some non-traditional music (meringue, salsa, etc.) because his regular playlist was left in one of his classes. However, this type of improvisation was very popular with his students, and it soon gained enormous popularity in Colombia. In 2001, Perez came to the United States to continue to develop this direction with Alberto Perlman and Alberto Aghion. Finally, they received a license to run marketing campaigns and run videos from a company called Fitness Quest.
The benefits and harms of Zumba training
Despite all the advantages and disadvantages, training largely depends on the type of direction, the trainer and the complexity of the choreography set by him. Therefore, for some, a certain lesson will seem too simple, while others will not be able to grasp the tempo and complexity of the dance.
- Improves mood, relaxed movements contribute to the development of body grace and increase self-esteem.
- Improves muscle tone, as movements help engage all muscle groups.
- The pace and intensity of your workout helps you lose weight and create beautiful body contours.
- Exercise strengthens the cardiorespiratory system.
- Exercise reduces stress levels.
Flaws:
- Some movements and types of dance, such as reggaeton, may involve jumping and striking movements, which can negatively impact joints if they are already inflamed.
- Training does not contribute to the strengthening and growth of muscle mass, as strength training does.
- The complexity of the choreography: individual movements and combinations are not clear the first time, so beginners often stand still during training, not having time to repeat and remember the movements. Although this goes away over time.
- Requires good coordination of movements and quick memorization of the dance.
Is Zumba effective for weight loss?
As you know, dancing and aerobics are one of the best fitness areas for weight loss, and Zumba is a symbiosis of these two types. As for caloric content, it is generally accepted that about 500 kilocalories are burned in an hour of Zumba . But the process of fat burning itself is due to the intense pace, speed and complexity of movements, and the inclusion of muscles in the work. Since Zumba is essentially aerobics, we understand that during the training process the body is saturated with a large amount of oxygen, which is known to be the best fat burner.
Recommended training time for Zumba fitness practice
On average, training takes an hour and a half. Recommended frequency is 3-4 times a week. One hour is enough to first warm up the body, then smoothly move on to intense exercise and start the fat burning process.
You can work out for more time, but there is a high probability of overwork, which may not be noticeable at first, but will definitely affect you later. The process of processing calories usually continues for some time after training.
The main thing is to follow the rule: do not eat 40 minutes before class and 2 hours after. Then metabolic processes will work at maximum level and excess weight will begin to melt.
How to do Zumba correctly for beginners
If you are going to exercise at home or in a fitness center, the main thing is to choose the load according to your individual physical training. Classes should be for beginners or intermediate Zumba enthusiasts, but with the opportunity to learn and repeat dance moves at any stage of the training.
Any Zumba workout, regardless of location, should last 45-60 minutes. From the moment the training begins, muscles and joints must be warmed up, and then the main dance part begins. At the end there is a cool down.
- To master the Zumba movements, it is important, first of all, to repeat the movements with your legs ; if everything works out, move on to mastering the movements with your arms.
- If the body is additionally included in the movement, it must be repeated after the trainer after mastering the basic elements.
- The main condition for repeating the dance is good visibility of the trainer and yourself in the mirror . Mirroring the movements of the choreographer, it is much easier to master the dance than doing it “blindly”.
- Follow the commands of the trainer , who always stipulates the name of the movement in advance and warns about its occurrence. That is, if you forgot the next movement, listen to the coach, who will remind you in advance which one is next.
Like any intense workout, Zumba promotes sweating, which means severe loss of moisture and dehydration. And, despite the fact that the workout is non-stop, you can still pause for a small sip in order to prevent blood clotting and fainting, especially in the hot season.
Do Zumba regularly - this is a general condition for all directions, since without regularity there can be no results. Three lessons per week are enough.
