Zumba - that's the name of a popular fitness trend in Germany. The dance fitness program developed by Colombian Alberto Perez has been popular in the US for years. Meanwhile, more and more Germans are excited about Zumba. Zumba is a mixture of dance and aerobics: squats or lunges are part of the workout as well as movements of the belly dance.
Zumba - what is that?
The Zumba is a dance workout that combines dance-like elements with aerobic movements. Compared to aerobics, however, Zumba is much easier to learn: For the Zumba does not require complicated choreography, but the sequences and movements are simple and often intuitive.
The Zumba performs the movements to Latin American rhythms such as salsa, merengue, samba, flamenco, tango or mambo. In contrast to a classical dance course, however, the clocks are not counted in the Zumba, but one moves according to the music.
When Zumba is not the performance, but the fun in the first place. Due to the music, the easy-to-learn movements and the associated fast progress, the fun factor is especially high.
Various Zumba shapes
No matter how fit or how old you are, Zumba is suitable for almost anyone, because the intensity of the workout can be individually controlled. In order to be able to respond to the needs of certain groups of people particularly well, there are in addition to the normal Zumba workout even more forms that are tailored specifically to children, the elderly or people with joint problems.
- Zumba Gold: Zumba Gold is the simplest form of Zumba and is particularly suitable for the elderly, but also for beginners as well as those with physical disabilities. Elderly people benefit from the Zumba Gold in addition to the adequate load and the fact that the coordination is trained by the dance movements.
- Aqua Zumba: Aqua Zumba is performed in water and is a special form of water aerobics. As the weight of the body in the water decreases significantly, Aqua Zumba is recommended especially for people who have problems with their joints. Because the resistance in the water is about four times as high as on land, the strength and endurance of the Aqua Zumba are nevertheless intensively trained.
- Zumba Toning: Zumba Toning uses special toning sticks. These are similar to small, very light dumbbells and are usually filled with sand - so they can also be used as a kind of rattle. In addition to endurance training, zumba toning focuses on figure-shaping exercises for the arms, abdomen, buttocks and thighs.
- Zumba Circuit: Zumba Circuit works on the principle of circuit training: Different stations are set up where different exercises are performed over a certain period of time (eg 45 seconds). After that you will be transferred to the next station.
- Zumbatomic: Zumbatomic is a dance workout specifically tailored to children from four to twelve years old. The Zumbatomic promotes above all the balance and coordination of children, but also their creativity and memory.
Zumba: How many calories are consumed?
Some Zumba courses advertise that zumba can burn up to 1000 calories per hour. However, this information should only apply to very few people. Realistic is a calorie consumption of 300 to 600 calories per hour. How many calories you burn personally when Zumba ultimately depends, among other things, on your body weight, the intensity of training and your state of training.
Since the body loses a lot of water during the Zumba, it is important to drink enough during and after the workout. When you sweat not only water, but also minerals are lost, so the mineral storage should be replenished after training.
Incidentally, you do not need special equipment for Zumba. When clothing, you should only make sure that it is comfortable and breathable. The shoes should fit well and provide a secure fit.
Is Zumba healthy?
Zumba is first and foremost an endurance workout that gets the cardiovascular system going. Through the diverse movements but also the coordination is trained and certain muscle groups targeted.
Zumba generally has a positive effect on our health. But there are also people who should better abstain from dancing. Prof. Dr. Dr. Pericles Simon is Head of the Department of Sports Medicine at the Johannes Gutenberg University in Mainz. In the interview he explains for whom Zumba is suitable and what should be considered during the workout.
What effects does Zumba have on our body?
Dr. Simon: "Zumba makes complex demands on our musculoskeletal system. The flexible movements of the dance not only the large muscle groups are addressed, but also smaller muscle groups, which are mainly for the stabilization of the hull of importance.
In nature, for example when fleeing, people sometimes performed similar movements as in Zumba. Today our movements have become much smoother due to the long sitting at the desk. The hull area is only rarely flexibly loaded. That's why the Zumba moves, for example, are good for preventing back pain.
Also in terms of intensity, Zumba is a sensible burden. The burden on the cardiovascular system is lower than in a brisk endurance run, but is in a good setting. In addition, the coordination is trained at the Zumba. "
Can Zumba also have a negative impact on our health?
Dr. Simon: "Zumba only has a negative impact on our health if there are already physical problems. For example, if you suffer from a disturbed sense of balance, you have to expect a higher risk of falling in Zumba.
Be careful when you are also persons who have back problems. They are at 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 take care of the Zumba. "
For whom is Zumba so particularly suitable and for whom rather not?
Dr. Simon: "As a general rule, Zumba is suitable for anyone who does not feel any complaints during the Zumba lesson and on the days after. Because in contrast to jogging, where overloading can only be felt after weeks or months, Zumba's complaints come on directly.
The only important thing about Zumba is that you can either judge yourself well with regard to two aspects or you get good guidance in the course:
- How mobile am I still?
- How intensive can I perform the training without overloading my cardiovascular system?
For whom Zumba is not suitable, always depends on the individual case. Basically, people who have just had a herniated disc and people with severe osteoarthritis should do without Zumba better. "
Which injuries are particularly common in Zumba and how can you avoid them?
Dr. Simon: "Because the movements at Zumba are often unfamiliar, it can quickly lead to strains. That's why it's important to warm up before training. You should first perform some movements slowly and without momentum to test your own flexibility.
In addition to strains, it can also lead to falls and thus to bruises in the Zumba by a coordinative excessive demand. In order to avoid falls, one should adapt the execution speed and the movement amplitude to his individual abilities.
If you feel pain in your back or joints during or after the Zumba workout, you should have the cause clarified by a doctor. In the next Zumba lesson, you should then hold back a little, especially when turning and jumping. "
Meanwhile, special Zumba courses for older people are offered. What should they pay particular attention to when Zumba?
Dr. Simon: "In older people, it is very different, how flexible they are and how fast they can still perform certain movements. With the Zumba music is in danger of being carried away by the rhythm and performing movements faster than your own body allows. That's why it's important not to over-perform the exercises, but to adapt the movements to your individual abilities. "
Many people expect 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 dieting that they are starving. As a result, the muscles form back and the basal metabolic rate decreases. If more is eaten again, it comes through the lower basal metabolic rate to the well-known yo-yo effect.
Through a regular Zumba workout, the muscle mass is maintained during a diet and the basal metabolic rate does not decrease. A change in nutrition in addition to the Zumba workout is indispensable, because only by Zumba does not decrease.
To lose weight three training sessions per week are recommended. These should be distributed evenly throughout the week. However, Zumba does not necessarily have to be on the program three times a week. Alternatively, you can do another cardiovascular workout or take a brisk walk. "