Zumba: What it is and what benefits it entails

gymnastics such as squats and lunges.

Did you know that ...

The Zumba® brand is owned by "Zumba Fitness - LLC" which does not require licensing fees to gyms and fitness centers. To date, approximately 15 million people attend weekly Zumba classes, which take place in over 200,000 locations across 180 countries. Brazilian pop singer Claudia Leitte is the international ambassador of Zumba Fitness.

There is not a single type of Zumba and the numerous variations have been conceived to satisfy a wide range of users. The lessons are structured in a fairly simple way but they are not boring; quite the opposite.

Zumba has numerous advantages and benefits, but it is not free from contraindications, disadvantages and risks. In the next paragraphs we will go into more detail.

and elderly

Zumba Step: is a workout aimed at stimulating the lower body, which incorporates Zumba routines, aerobics and Latin dance

Zumba Toning: is designed to integrate the use of "toning sticks", a sort of dumbbell. It focuses on training the abdominals, thighs, arms, but also involves the other muscles of the body. This type of Zumba class can be considered cardio and strength training

Aqua Zumba: takes place in a swimming pool, where the instructor leads the class from the edge while the participants repeat the movements immersed in the shallow water. The moves have been specially designed to combine the steps of Zumba Fitness with the movements of fitness in the water (e.g. aqua aerobics)

Zumba in the Circuit: combines dance with circuit training (CT). A class usually lasts 30 minutes and involves performing strength exercises at various stations at timed intervals (Interval Training - IT)

Zumba Kids and Zumba Kids Jr .: are courses designed for children between the ages of 7 and 11

Zumba Gold-Toning: is a course designed for the elderly that aims to improve muscle strength, posture, mobility and coordination

Zumba Sentao: is a workout that exploits the use of a chair, used for the execution of various exercises that use body weight to strengthen and tone the body

Strong by Zumba: Launched in 2016. This specialty combines High Intensity Interval Training (HIIT) with Synced Music Motivation

Zumbini: This is a routine for babies and children between the ages of 0 and 3.

. The result is a hobby physical practice that, while having fun, allows you to train and consume calories.

The music that serves as a choreographic basis for Zumba can be of various types, but generally comes from the following dance styles: cumbia, salsa, merengue, mambo, flamenco, chachacha, reggaeton, soca, samba, hip hop music, axé music and tango.

The structure of the sessions can change considerably according to the level of the participants and the instructor; on the other hand, it is less complex than the most popular fitness courses such as: spinning, crossfit, trx, bootcamp, hydrobike, walking, cardio fit training, calisthenics etc.

It could be said that, in addition to respecting the principle of gradual start-up and what could be defined as a sort of cool-down, it is not further structured and changes mainly according to the musical base chosen by the coach or the integrated exercises.

, then cardio circulatory and pulmonary, and muscle strengthening

To stay fit. Translated: increase calorie consumption, preventing overweight (and associated morbidities) and assist with low-calorie diet therapy for weight loss

Educating children to move and prevent / combat locomotor degradation in old age.

and optimization of weight loss: associated with the right diet, the practice of Zumba can promote the loss of excess fat

Improvement of cardiovascular, respiratory and muscular fitness: in sedentary subjects

Improvement of energy metabolisms

Improvement of metabolic parameters such as: blood pressure, cholesterol, triglyceridemia, glycaemia, uricemia - the latter especially if, in the presence of overweight, significant weight loss occurs.

[Luettgen, Mary; Foster, Carl; Doberstein, Scott; Mikat, Rick; Porcari, John (2012-06-01). "Zumba®: Is the" Fitness-Party "a Good Workout?". Journal of Sports Science & Medicine. 11: 357–358].

By training with Zumba it is therefore possible to consume a lot of energy. However, as with all other activities, this does not necessarily correlate with a slimming effect. Weight loss is the consequence of a negative energy balance, that is the arithmetic result of [Energy IN - Energy OUT]; it means that the calories consumed with the diet must be lower than those consumed with training. By practicing Zumba it is possible to increase - generally significantly - the caloric expenditure. However, weight loss would only occur when the diet remained the same as before. when one was sedentary, or in case it increases in a minor way. Physical exercise has the disadvantage of increasing the sensation of appetite due to a reduction in blood sugar and glycogen reserves - especially hepatic. it helps us to consume more, on the other hand it enhances the stimulus of appetite and hunger. It therefore becomes essential to maintain a certain self-control, without falling into overestimation of how much you may have "burned" during the session. In this case, the intervention of a dietician could be essential, who will organize the food plan by differentiating the days without training with those of training.

, especially with DCA - typical of anorexia nervosa (AN)

High risk of cardiovascular and cerebral ischemia - life-threatening or disabling. However, the doctor remains to assess the relevance or otherwise of motor activities

COPD (chronic obstructive pulmonary disease) that is not compensated or difficult to control

Serious diseases of the spine and other joint diseases, especially of the back, hip, knee, ankle and foot. Discopathy, lumbago, rheumatoid arthritis, acute arthrosis, joint instability are typical examples. laxity of ligaments, flat feet, groin pain of various kinds, sciatica, etc.

Functional and anatomical postural impairment: complicated hyperlordosis, scoliosis, etc.

Chronic or acute tendon pathologies; certain severe shoulder discomfort can also limit the practice of Zumba

Bone fractures of the lower limbs still in the healing phase.

Worsening of spinal disorders

Inadequate bone healing

Aggravation of joint disorders

Worsening of underweight etc.

is that because there are various types and levels of Zumba, it can be considered a "safe activity for all age groups."

The second great advantage is the fun, enhanced by the team spirit and participation. This is the primary requirement of this activity, which is extremely attractive even for people who are normally refractory to sport.

worthy of a "high intensity activity

Underestimation of risks: being a low-impact activity and considered harmless by most, Zumba can sometimes paradoxically attract the most fragile subjects by increasing the risks.

. The choice of footwear should be taken care of, to avoid repercussions on the back, hips, knees and ankles.

In 2007 the company launched a clothing line called "Zumba Wear" which was a great success. In addition to bodysuits, pants, shorts, tank tops and t-shirts, specific shoes, swimwear for Zumba are also marketed.