Zumba – that’s the name of a popular fitness trend in Germany. The dance fitness program, which was developed by Colombian Alberto Perez, has been popular in the USA for years. Meanwhile, more and more Germans are also enthusiastic about Zumba. Zumba is a mixture of dance and aerobics: Squats or lunges are just as much a part of the workout as movements from belly dancing.
Zumba – what is it?
Zumba is a dance workout that combines dance elements with aerobic movements. Compared to aerobics, however, Zumba is much easier to learn: because in Zumba there is no need to rehearse a complicated choreography, but the step sequences and movements are simple and often arise intuitively. In Zumba, the movements are performed to Latin American rhythms such as salsa, merengue, samba, flamenco, tango or mambo. Unlike a classical dance class, however, Zumba does not involve counting the beats, but rather moving according to the music. In Zumba, the emphasis is not on performance, but on having fun. Through the music, the easy-to-learn movements and the associated rapid progress, the fun factor is particularly high.
Different Zumba forms
No matter how fit or how old you are, Zumba is suitable for almost everyone, because the intensity of the workout can be controlled individually. In order to cater particularly well to the needs of certain groups of people, there are other forms in addition to the normal Zumba workout that are specially tailored to children, older people or people with joint problems.
- Zumba Gold: Zumba Gold represents the simplest form of Zumba and is particularly well suited for older people, but also for fitness beginners as well as people with physical limitations. Older people benefit in Zumba Gold in addition to the adequate load also from the fact that the coordination is trained by the dance movements.
- Aqua Zumba: Aqua Zumba is performed in the water and represents a special form of water exercise. Since the weight of the body in the water decreases significantly, Aqua Zumba is especially recommended for people who have problems with their joints. Since the resistance in the water is about four times higher than on land, strength and endurance are trained in Aqua Zumba namely nevertheless intensive.
- Zumba Toning: In Zumba Toning, special toning sticks are used. These resemble small, very light dumbbells and are usually filled with sand – so they can also be used as a kind of rattle. Zumba Toning focuses on figure-shaping exercises for arms, abdomen, buttocks and thighs, in addition to training endurance.
- Zumba Circuit: Zumba Circuit works on the principle of circuit training: different stations are set up, at which different exercises are performed over a certain period of time (e.g. 45 seconds). After that, it is switched to the next station.
- Zumbatomic: Zumbatomic is a dance workout specifically designed for children from four to twelve years. In Zumbatomic, especially the balance and coordination of the children, but also their creativity and memory is promoted.
Zumba: How many calories are consumed?
Some Zumba classes advertise that Zumba can burn up to 1000 calories per hour. However, this claim is likely to apply to very few people in fact. More realistic is a calorie burn of 300 to 600 calories per hour. How many calories you personally burn during Zumba ultimately depends on your body weight, the intensity of the workout and your training condition, among other things. Since the body loses a lot of water during Zumba, it is important to drink enough during and after the workout. When sweating, not only water but also minerals are lost, which is why mineral stores should be replenished after the workout. By the way, you don’t need any special equipment for Zumba. You should only make sure that your clothes are comfortable and breathable. The shoes should fit well and provide a secure grip.
Is Zumba healthy?
Zumba is primarily an endurance workout that gets the cardiovascular system going. However, the varied movements also train coordination and specifically strengthen certain muscle groups. So Zumba has a generally positive effect on our health.But there are also people who would do better to forgo the pleasure of dancing. Prof. Dr. Dr. Perikles Simon is head of the Department of Sports Medicine at Johannes Gutenberg University in Mainz. In the interview, he explains for whom Zumba is suitable and what you should pay attention to during the workout.
What effects does Zumba have on our bodies?
Dr. Simon: “Zumba makes complex demands on our musculoskeletal system. Through the flexible movements while dancing, not only the large muscle groups are addressed, but also smaller muscle groups, which are especially important for stabilizing the torso. In the past in nature, for example on the run, people sometimes performed similar movements to Zumba. Today, our movements have become much more regular due to sitting at a desk for long periods of time. The torso area is only rarely flexibly loaded. That’s why the movements in Zumba are good for preventing back pain, for example. Also from the intensity Zumba represents a meaningful load. The strain on the cardiovascular system is less than with a brisk endurance run, but is within a good range. In addition, Zumba also trains coordination.”
Can Zumba also have a negative effect on our health?
Dr. Simon: “Zumba actually only has a negative impact on our health if there are already physical problems. For example, those who suffer from a disturbed sense of balance must expect an increased risk of falling during Zumba. Caution should also be exercised during Zumba by people who have back problems. They run the risk of overloading their spine with the Zumba workout. Likewise, people who have problems with their foot and knee joints or suffer from osteoarthritis should be careful when doing Zumba.”
So who is Zumba particularly suitable for, and who is it more likely not to be suitable for?
Dr. Simon: “In general, Zumba is suitable for anyone who does not feel any discomfort during the Zumba class and also on the days after. Because unlike jogging, where an overload can only become noticeable after weeks or months, with Zumba the discomfort occurs directly. The only important thing with Zumba is that you can either assess yourself well with regard to two aspects or receive good instruction in the course:
- How mobile am I still?
- How intensively can I do the workout without overloading my cardiovascular system?
For whom Zumba is not suitable, always depends on the individual case. Basically, people who have just suffered a herniated disc, as well as people with severe osteoarthritis should better refrain from Zumba.”
What injuries are particularly common in Zumba and how can they be avoided?
Dr. Simon: “Because the movements in Zumba are often unfamiliar, strains can occur quickly. That’s why it’s important to warm up a bit before training. You should first perform some movements slowly and without momentum in order to test your own flexibility. In addition to strains, Zumba can also lead to falls and bruises due to excessive coordination. To avoid falls, you should adjust the speed of execution and the amplitude of movement to your individual abilities. Anyone who experiences pain in the back or joints during or after a Zumba workout should seek medical attention to determine the cause. In the next Zumba class, you should then hold back a bit, especially with twisting and jumping movements.”
Meanwhile, special Zumba classes are also offered for older people. What should they pay special attention to when doing Zumba?
Dr. Simon: “With older people, it varies greatly how flexible they still are and how quickly they can still perform certain movements. In Zumba, the music means there is a risk of getting carried away by the rhythm and performing movements faster than your own body allows. That’s why it’s important not to perform the exercises too extremely, but to adapt the movements to one’s individual abilities.”
Many people promise themselves weight loss from a regular Zumba workout. Is Zumba suitable for weight loss?
Dr. Simon: “Zumba is just as good or bad for weight loss as any other cardiovascular workout. Many people make the mistake of starving themselves when dieting. As a result, muscle builds back and the basal metabolic rate drops.When more is eaten again, the lowered basal metabolic rate leads to the well-known yoyo effect. Through a regular Zumba workout, the muscle mass is maintained even during a diet and the basal metabolic rate does not drop. However, a change in diet alongside the Zumba workout is indispensable, because you won’t lose weight just by doing Zumba. To lose weight, three workouts per week are recommended. These should be evenly distributed throughout the week. However, Zumba does not necessarily have to be on the program three times a week. Alternatively, another cardiovascular workout can be done or a brisk walk can be taken.”
