Did you know losing weight need not be a boring routine anymore? Yes! With Zumba, losing weight can be as fun as dancing. Zumba for weight loss is an aerobic exercise routine inspired by Latin American dance styles that help burn off all the extra calories in a fun way.
Usually, it starts with a warm-up to help flex your muscles and slowly enables you to get into the groove of it, where the main workout for your body. Go through this article to know how Zumba dance workout for weight loss works.
What is Zumba?
Zumba is gaining popularity among people of all ages as it has workout routines suitable for anybody who want to try. It involves Latin American dances like tango, salsa, meringue, etc. prominently, and Bollywood style and bhangra can also be included that gives your cardiovascular muscle quite a workout! You cannot stop yourself from shaking your legs to the catchy tunes and beat.
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Types of Zumba Dance:
Alberto “Beto” Pérez is the inventor of this famous fitness exercise in the early nineties. It has been popular for decades that help you workout along with learning a few new dance moves. There are types in this dance routine that appeals to all age groups with different needs. Here are the examples:
1. Zumba Gold:
It is the type best suited for older demographic and beginners.
2. Zumba Step:
Latin dance rhythms, along with step aerobics, are incorporated into Zumba routines that affect your lower-body.
3. Zumba Toning:
This is a type of Zumba where people use toning sticks where your thighs, abs, arms, and other muscles are targeted. Strength training and cardio workout are the concentrated parts of this workout.
4. Aqua Zumba:
As the name suggests, it is a session that is done in a swimming pool.
5. Zumba in The Circuit:
These are the workout sessions lasting 30 minutes that combine circuit training and dance that focus on strength exercises.
6. Zumba Kids:
7 to 11-year kids are the prime focus of this Zumba workout.
7. Zumba Gold-Toning:
The work out session that helps with coordination, posture, mobility, strength, and tones muscles in older people.
8. Zumba Sentao:
This is a workout that tones your body using your body weight that can be done using a chair.
This is a workout session for caregivers and kids between the ages of 0 to 3.
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Tips to Do Zumba Dance for Weight Loss at Home for Beginners:
Zumba is a high-intensity workout session that can make exercise look like a party. If you feel shy working out in a group or cannot afford to go to the gym, you can do it at home.
- Talk to your doctor before you start Zumba if you are using medications for persisting medical conditions. It is a beautiful exercise routine for beginners once you get an ok from a physician.
- You can take a class in a gym to observe how Zumba can be performed so that you can do it easily at home.
- Zumba can be much more fun if you have a company. Ask a friend to join you in working out so that you feel motivated.
- Although you can wear anything when you do Zumba at home, it is preferable if you wear loose cotton clothes along with proper sneakers.
- Anyone in any age group can do Zumba. You need to visit a doctor if you have intense chest pain with shortness of breath.
- Although there are many types of Zumba, you need to choose the one suitable for your fitness and slowly modify the moves.
- You can also choose the music and moves you like and are comfortable. Also, you can try different styles for fun and varied workout session.
- You can perform this work out for six days a week for about half an hour.
Benefits Of Zumba Dance:
Weight loss: Zumba helps you lose weight from the core of your body by burning large amounts of calories. It is predominantly an interval training that involves aerobics and cardio that result in the burning of excess fat. Zumba also includes dancing, squatting, sliding, and many other movements that help you burn around 500 to 1000 calories in an hour.
1. Tones Your Body:
Losing just a few kilos is easy, but maintaining that goal weight becomes difficult. Zumba for weight loss can be an effective way to lose as well as support yourself since it involves resistance training with cardio that target the muscle groups to help you lose weight. You may feel sore at first, but once you get used to the routine, you will have a toned body.
2. Keeps You Stress-Free:
Many of us feel shy about doing anything in front of many people. Zumba can help you get rid of your inhibitions and enables you to relax from daily tensions. Since it is performed in a group, your social skills improve a lot along with physical exercise and mental sharpness. Zumba helps boost your confidence as well as a de-stressing activity.
3. Keeps You Coordinated:
Coordination plays a prominent role while you perform Zumba. It is quite natural for younger folks to be able to do Zumba in a go, but for older demographic balance is tricky. But with repeated practice, you will not only enjoy this activity, but you will observe an improvement in your body coordination too.
4. Releases Endorphins:
Our body has a way to let us know and make us feel happy. Zumba comes under this category, where the music, along with the coordinated dance movements, not only helps you lose weight but produce endorphins in your body, making you feel happy and enthusiastic.
How Many Calories Can You Burn With Zumba Dance:
Zumba dance typically helps you burn around 500 calories in an hour. Several types of Zumba help you burn more calories; you can choose the one with more intensity. Since there will be a calorie deficit after the intense workout, it is essential to eat a wholesome meal so that you can get all the nutrients you need. But the amount of weight loss depends on several factors. Some of them are:
- Current fitness.
- The intensity of the workout.
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How Long Does Zumba Take To Lose Weight:
Working out for 60 minutes a day is necessary for weight loss, but if you cannot spare an hour, you can perform Zumba for weight loss for a minimum of ten minutes throughout the day. You can perform Zumba three days a week and alternate it with activities like swimming, power walking. The fun way of accomplishing this exercise makes you lose calories so fast that Zumba helps in significant weight loss in 30 days.
Zumba can be a fun-loving way to workout that includes aerobics into your routine and can keep a check on your weight loss every week. Add a healthy diet along with Zumba for effective results. Before you start Zumba for weight loss, it is better to consult a doctor before you begin a new exercise routine. You must be excited to join a Zumba class with all the information we provided.
Disclaimer: The information provided in this article are mere suggestions. It is better to consult a physician to check your health status before you start anything new. The website is not responsible for any side effects.
Frequently Asked Questions:
1. Is it Easy to Lose Belly Fat with Zumba?
Ans. Zumba is a high-intensity workout session that helps improve the fitness of your cardiovascular muscles that help burn your belly fat quickly. It also helps maintain a healthy level of blood sugar and decreases cholesterol.
2. Does Zumba Cause Side Effects?
Ans. You can lose weight quickly with Zumba, but if there is no consistency, you may gain weight too. Without proper footwear and balance, there is a chance of slipping, resulting in an injury.
3. Which is Better, Zumba or a Gym?
Ans. Gym and Zumba help burn almost the same amount of calories. Zumba is a fun way of losing calories that also enables you to give a healthy, toned body.