What is Zumba or getting rid of excess weight with the help of an incendiary dance

Hello everyone, friends!

Tired of inclement weather? Are you looking forward to warmth and sun? Do you dream of losing weight and sculpting your figure for the beach season? Then you need dance fitness that will boost your energy and pull you out of winter hibernation. Today you will learn what Zumba is and why you should try it at least once in your life.

Why did millions of fans all over the world love her, what are her advantages, what are the contraindications, what can be advised to beginners. I will try to answer these questions in this article. I will also help you understand the variety of areas of this exciting training.

How the classes started

Back in the distant 90s of the last century, one Colombian aerobics fitness instructor named Alberto Perez came to training unprepared, namely, he forgot the music for class and had to turn on the only cassette with national melodies, which he borrowed from his own car.

The instructor had to literally improvise, and all the aerobics movements were adjusted to the fiery rhythm of Latin American music and diluted with dance sequences. As a result, this spontaneous workout was so loved by everyone who came to do fitness that A. Perez decided to further develop this newest direction.

So, in 2001, he moved to the USA and there, together with like-minded people, registered his company and trademark with the name Zumba Fitness LLC. Now Zumba has spread to more than 180 countries and any fitness trainer can get a license to teach this exciting workout. As you can see, there would be no happiness, but misfortune helped.

Where does such an interesting and funny name come from? Why Zumba? And all because it fully conveys the essence of the training, and is translated as “buzz”, “move quickly”. This activity is a mix of aerobic movements and Latin American dances:

• salsa;
• merengue;
• flamenco;
• bachata;
• cumbia;
• samba;
• cha-cha
• tango, etc.

The music itself, to which you will have to perform different steps, can be not only Latin American melodies, but even include Indian and African motifs.

What can I say, now Zumba also contains movements from hip-hop, ballet and belly dance. This is simply an unreal explosive mixture that will not leave anyone indifferent.

Did you know that such world celebrities as Shakira, Halle Berry and Jennifer Lopez also do Zumba?

Briefly about what calorie content is and why it is needed for humans

Calorie content is the energy value of food with which energy enters the body after it is fully absorbed. We can talk about the calorie content of a product when we talk about how much protein, fat and carbohydrates are in one hundred grams of a dish. For almost 100 years, humanity has attached great importance to the word “calorie” in the field of nutrition, although previously, until the beginning of the 20th century, they were known simply as the heat generated by an object. Today, almost every girl, and even men, calculate the calorie content of their meals so as not to gain extra pounds, but even on the contrary, to lose them by removing excess fat from the hips, buttocks, waist, and sides. Some people need calories to gain weight (this usually applies to athletes who play professional sports).

The human body spends energy on:

• movement;
• thinking;
• breath;
• pumping blood;
• delivery of nutrients and oxygen to body cells.

A person receives energy regularly from food. A person receives energy regularly from food. The more he eats, the more energy he will receive. Each product contains 4 kcal in proteins and carbohydrates, and 9 in fats. The body receives calories after the dish is absorbed through the gastrointestinal tract. For example, one hundred grams of oatmeal contains 6 grams of fat, 51 grams of carbohydrates, and 12 grams of protein.

Thanks to amino acids, the body acquires new building material for cells and muscle fibers. Glucose nourishes cells, especially the brain. If you eat too many carbohydrates, excess glucose will be stored in the muscles, making them flabby. Fat is needed so that the body has fuel for vital processes. Some part is processed into cholesterol.

Important! Excess fat consumed with food is not removed from the body, but settles on the sides, buttocks, hips and waist, which girls then struggle with stubbornly.

If you are following a diet to increase body weight, then during the day you need to consume:

• 25-30 percent protein;
• 40-45 percent carbohydrates;
• 30-35 percent fat.

If a girl goes on a diet to reduce body weight, then the numbers will be like this:

• up to 30 percent protein;
• up to 50 percent carbohydrates;
• up to 20 percent fat.

Important! There are 1000 calories in one kilocalorie. This should be remembered because often the manufacturer omits these three zeros when indicating the energy value of the product in calories, although in fact they mean kilocalories.

Benefits of training

So, let's now take a closer look at what regular Zumba classes will give us and how they will affect our health.

Zumba will allow you to:

1. get rid of extra kg and cm;
2. work out many muscles of the body;
3. improve coordination and sense of rhythm;
4. learn to move gracefully;
5. train the respiratory and cardiovascular system;
6. reduce stress levels and improve your mood;
7. increase self-esteem and self-confidence;
8. tone the whole body;
9. increase endurance;
10. improve blood circulation of internal organs.

And perhaps you will meet new friends and like-minded people during training. You will feel happier, because dancing has always brought people together.

Maybe even add new rhythms to your collection of favorite songs. Over time, you will gain beautiful posture, plasticity and flexibility, and you will be able to surprise your friends with your dancing skills.

Dance fitness Zumba: how many calories are burned?

Zumba burns up to 500 calories
As for how many calories you can burn in one dance class, if you look at available sources on the Internet, you can find the figure of 500 calories. Seeing it, many beginners get upset because they think that this is the limit of what the body can spend.

In fact, this indicator depends not only on the time spent on training, but also on its intensity. The more difficult your activity, the more energy your body will spend on it. If you exercise to the maximum, you can easily burn even 1 thousand calories.

So:

• Beginner level (during the class you will be able to sing) - burns an average of up to 500 calories
• Intermediate (you can talk during class) – burns up to 700 calories
• Difficult level (during the class you will only be able to breathe heavily) - burns up to 1000 calories

Zumba and weight loss are compatible concepts

Many people come to Zumba to lose weight, and this is the right decision. After all, 1 hour of such a dynamic and intense workout can be compared in effectiveness and calorie burning with:

• 1.5 hour jogging;
• 2 hours horse riding;
• 45 minutes of jumping rope.

Fast movements speed up your metabolism, which will allow you to lose weight even after finishing the session. So, in one hour of Zumba training, up to 500-1000 calories are consumed.

Therefore, the first results will be noticeable after 5-7 lessons. Extra pounds will come off everywhere - arms, legs, abdomen, buttocks and thighs, and over time your figure will acquire beautiful definition.

But during the class you must give your all, dance fieryly and perform movements at maximum amplitude. Naturally, this is not required in the first lessons, because first you need to master the dance itself, as soon as you feel more confident, have a blast.

But this does not mean at all that when you come home you should attack your refrigerator like a hungry wolf. Eat properly and balanced, better often, but little.

Eat carbohydrate foods in the first half of the day. Consume fast food, baked goods, sweets and various unhealthy foods as little as possible. Also, don’t forget about getting enough sleep.

Has your figure deteriorated after giving birth? No problem! Zumba will help you regain your desired shape and relieve depression. It will also reduce the appearance of cellulite and swelling by dispersing blood and lymph throughout the body. There will be no more stagnation.

The effect of Zumba on the body. Why is Zumba so popular: what are its advantages? to bookmarks

Zumba helps you train your entire body. In addition to burning calories, it also helps improve coordination, balance and rhythm, as well as tone the legs, arms and abdominal muscles.

Have you ever heard of this type of fitness with a funny name - Zumba? Most likely yes, at least you have heard this word, or have a rough idea of ​​what it means.

However, most likely, you don’t know why so many people around the world are its enthusiastic fans and why exactly it is so beneficial for our body, of course, if you practice it regularly.

This type of group aerobics has become very popular in recent years, and has turned into a very fun and exciting way to combat excess weight. If you still don't understand what we're talking about and why it's so useful, read this article to the end!

Zumba? What is this?

Zumba is a mixture of Latin American and Spanish rhythms such as salsa, merengue, bachata and flamenco that combines entertainment, fitness and dance. All this creates a completely different approach to the training program in order to achieve excellent physical shape and lose excess weight.

That is, we are talking about a fitness discipline that is suitable for the general public, because absolutely everyone can practice it, from the smallest children to the elderly, be it men or women.

People who want to engage in this type of fitness do not necessarily have to have any physical fitness or have trained muscles, because Zumba is also suitable for absolute beginners. All you need is basic coordination and the ability to follow the trainer's movements.

If you regularly attend classes, Zumba can help you significantly reduce body fat, the first results will be noticeable within one month.

The best thing about this fitness discipline is that in addition to burning calories, Zumba helps train the entire body, improving balance, rhythm and coordination, and toning the muscles of the legs, arms and abdomen.

All the benefits of Zumba

Like any other workout based on aerobic exercise, the benefits that Zumba brings to our body are enormous.

Considering that this is a very fun and original form of fitness, many programs aimed against overweight and obesity have made it their main weapon to attract as many people as possible to active sports.

Burns calories

Combining different types of movements and working the muscles of the entire body, each Zumba session can help you burn up to 800 calories. Of course, this amount may vary depending on how long the workout lasted and your metabolic rate.

In any case, by practicing Zumba daily, you will lose excess weight in no time.

Tones muscles

The rhythm of the music and body movements during this aerobic exercise will help you shape and strengthen the muscles of your arms, legs, buttocks and abdomen.

It's just fun

One of the main advantages of Zumba is that it is dynamic and exciting, which keeps you interested, preventing you from giving up and thus helping you achieve your goal faster.

This type of fitness completely changes the way we think about sports and allows you to get huge health benefits just by having fun dancing and having a great time.

Improves mood

Like any other sport, Zumba stimulates the release of endorphins, which are hormones responsible for our good mood and self-esteem.

Exotic rhythms that require you to focus on coordinating your movements will help you eliminate negative energy and leave you with a feeling of well-being and happiness when you finish your workout.

Helps fight stress

Dance moves, rhythms, songs and aerobic exercise help release happy hormones and combat those that cause stress. Zumba after a busy day will help you relax and improve your emotional well-being.

Reduces lactic acid secretion

Excess lactic acid is the reason why we feel a burning sensation in our muscles after exercise. With Zumba you can say goodbye to this problem because it suppresses the production of lactic acid.

Suitable for people of any age

People of all ages are welcome at Zumba classes. Indeed, there are programs designed for different ages and physical conditions of everyone.

The results will surprise you!

If you don’t miss classes, you will definitely achieve success in the fight against extra pounds and obesity. Moreover, you will see the first results very soon, and this will be a great incentive for you not to quit.

Helps you meet new interesting people

Zumba classes give you the opportunity to meet other people and make new friends. In most sports clubs, Zumba sessions are held in groups of 10 or more people who repeat the movements of the trainer. However, if you do not have time to attend these classes, they can be practiced at home.

Main directions

In the schedule of modern fitness clubs you can find a wide variety of workouts, in the name of which you can find the word Zumba. In order not to get lost in them and choose the right activity, I suggest you familiarize yourself with the following list:

1. Zumba - a class suitable for beginners to master Zumba, where active movements are combined with less intense ones, while working out the entire muscle corset.
2. Zumba Toning - training with additional weight (small dumbbells), allows you to work the muscles of the arms, thighs and abs, and models your figure.
3. Zumba Sentao is a high-intensity exercise using a chair, aimed at working the muscles of the upper body.
4. Zumba Gold is a lesson for older people with an optimal load according to age.
5. Strong by Zumba is an advanced class in which fitness exercises come to the fore, but there is also a dance part.

1. Zumba Step is a workout on a step platform that allows you to maximally load the muscles of your legs and buttocks.
2. Zumba in the circuit - circuit training, promotes rapid weight loss, contains elements of strength training.
3. Aqua Zumba is a class in the pool, suitable for people with various contraindications to classical Zumba; even pregnant women can do it.
4. Zumbini is a lesson for the youngest children, combined with an early development system.
5. Zumba Kids is a workout for 4-11 year olds.
6. Zumbatomic is a joint activity for children aged 12-15 years and their parents.
7. Zumba continental is a workout where you can meet people of different body types, ages and nationalities; there is a mixture of different dance styles.

Crossfit

This is a set of multifunctional exercises aimed at developing strength and endurance. Josh Bridges, Dan Bailey, Rich Froning... These top CrossFitters' perfect bodies make you want to hit the gym. Body transformation is just one of the benefits of such training. CrossFit develops all the basic physical qualities, strengthens character, and also does not spare calories as much as possible. On average, 30 minutes of CrossFit training burns up to 450 kcal. To lose weight, it is also important to adjust your diet - more proteins and less carbohydrates.

Recommendations for beginners

You can do Zumba both at home and in the fitness room; the second option is more preferable, because it’s much more fun. But if for some reason you are embarrassed or afraid that you will not be able to repeat the movements, then I advise you to start with home training, repeating the dance from the video clip.

My first acquaintance with this area of ​​fitness happened 10 years ago. During the initial classes, I felt like I had been squeezed like that lemon, my heart was pounding, and there was slight nausea. But by the 3-4th session, the body had adapted and the movements were getting better and better.

Here, too, everything depends on the coach’s temperament, how much he can ignite everyone around him with his energy and pump up the people to the maximum. There are a lot of people in a group, so the room can get quite stuffy. As a rule, such training is attended mainly by women, but there are exceptions.

A fitness Zumba lesson lasts 45-60 minutes and usually consists of 4 stages:

1. At the beginning there is a light warm-up and stretching, that is, preparing the body for intense exercise.
2. Then movements are practiced and new ones are learned, the coach must show and explain everything.
3. Next comes the main part, it is the most intense and dynamic, because you are dancing a dance.
4. Everything ends with a cool down and stretching, which allows you to stretch the muscles and calm down slightly.

When it comes to Zumba movements, they are quite simple to perform, most of them are squats, claps, knee raises and steps with turns. The difficulty may lie in their connections.

What advice can you give to beginners?

• Take care of your sneakers and sportswear, let them be bright to match the dance and not restrict movement.
• Do not eat anything 2 hours before class to avoid causing nausea and vomiting.
• On the day of training, do not drink coffee or any energy cocktails, this is dangerous for the heart.
• During the lesson itself, try to repeat the movements with your legs first, and then use your arms and the entire upper body.
• Don’t be afraid to stand closer to the mirror to better see yourself and the instructor, this way you will practice the technique better and faster.
• If something doesn’t work out, don’t despair and don’t stop training, 3-4 classes and you’re already a disco dancer.
• Attend classes regularly, 2-3 times a week, if your goal is to lose weight.
• Drink plain water during training to avoid dehydration.

Run

Running is one of the best ways to lose weight. The amount of calories burned depends on many factors: running speed, distance, level of physical fitness, duration of running... For example, if you run for 30 minutes at a speed of 8-10 km/h without stopping, subtract 200 kcal. Common running in place is also effective in burning those hated calories. Exactly how much is spent during such a workout depends on the person’s weight and the duration of the workout. On average, a person weighing 50 kg will lose about 200 kcal in 30 minutes of running in place.

Who should not practice

Since the entire lesson takes place at a fairly fast pace, it requires a lot of effort, and this can negatively affect your health, especially if you have the following diseases and contraindications:

1. phlebeurysm;
2. diseases of the musculoskeletal system;
3. various injuries;
4. hernias of any localization;
5. cancerous tumors;
6. diseases of the nervous system;
7. hypertension;
8. brain diseases;
9. pathologies of the cardiovascular system;
10. pregnancy.

In some cases, Aqua Zumba classes are allowed, but only after consulting a doctor. Also, if during training you feel unwell, dizzy and nauseated, it is better to stop exercising.

That's all for me. I hope you are interested in Zumba and be sure to attend its group classes or practice at home. A positive attitude and weight loss are guaranteed!

Ideal figure for you! See you!

Skis

Do you remember how in school, during physical education lessons, your cheeks turned pink from skiing? How did your breathing quicken and your heart almost jump out of your chest? The fact is that skiing is a very energy-intensive sport, which means it allows you to quickly lose weight. One hour of skiing burns 9 kcal per kilogram of weight. That is, if your weight is 50 kg, then in 30 minutes you will lose approximately 135 kcal. Of course, these are approximate data, because the speed of the skier is also important. The faster you go, the more calories you burn. A more gentle option for ski training is walking. But then the calories will leave you more slowly. And remember that your riding style also influences your results. Skate skating uses more calories than classic skating.