Zumba Fitness Basic Steps Demo

How Much Weight Will You Lose Doing Zumba for an Hour Every Day?

Breaking a sweat while you're surrounded by like-minded fitness enthusiasts can help you keep in shape without ever feeling bored. Zumba, a dance-style workout common in many gyms, provides such an atmosphere. Taking Zumba for an hour every day can play a role in weight loss, provided you also make other healthy lifestyle changes.

Dancing Toward Weight Loss

For ideal health, adults should spend a minimum of 150 minutes per week performing moderate-paced cardio exercise. By taking a daily, 60-minute Zumba class, you'll more than eclipse the guideline. In 60 minutes of Zumba, a 165-pound person burns around 594 calories, according to HealthStatus. Over the course of the week, this person burns about 4,158 calories through daily Zumba classes.

Zumba Can Play a Role

A pound of fat is made up of 3,500 calories, but burning 4,158 calories during a week of Zumba won't necessarily help you lose a pound. Your chance of losing weight also depends on your diet. If you consume a high-calorie, unhealthy diet, it's possible to gain weight, even if you practice Zumba daily. If you keep your calorie intake low by eating small meals containing vegetables, grains and proteins such as fish and chicken, Zumba can contribute to weight loss. The exact amount you might lose is impossible to predict, given the variables that play a role. However, a healthy rate of weight loss is 1 to 2 pounds per week.

Source: http://www.livestrong.com/article/539070-how-much-weight-will-you-lose-doing-zumba-for-an-hour-every-day/

Zumba Dance Workout

As your body gets used to a particular exercise routine, you may find your weight loss begins to tail off.  Finding an enjoyable alternative fitness workout can be tricky, and keeping to it can be even harder.

For over ten years, the Latin based aerobic dance and fitness sensation Zumba has been gaining popularity as one of the favourite UK exercise classes.

Popular in homes and gyms around the world for its focus on fun, high energy fitness, a Zumba workout burns calories and helps you to lose weight.  The brain child of fitness instructor Alberto Perez in Colombia during the 1990s, the Zumba dance program fuses Latin music with contemporary dance beats to make exercise fun.

How many calories are burned in a Zumba workout?

Workouts can vary in intensity, and calorie burn from a Zumba session depends on an individual's weight, fitness level and muscle composition. During an hour long session you can expect to burn anywhere from 300 to 600 calories depending on the intensity of your Zumba class.

What can I expect from a Zumba workout?

The Zumba program claims to be an effective, easy to follow, calorie burning dance workout - so if the Latin beats don’t get your feet tapping we don’t know what will!

Zumba aerobic dance classes generally last about an hour, and consist of a combination of Latin American dances, hip-hop, belly dancing and other dance styles.

Zumba instructors are licensed and each will tailor their own fitness routine, keeping to the fundamentals of Zumba to provide a strong aerobic and muscular workout. The whole body moves in a Zumba class, helping to burn fat and build lean muscle.

As with any organised exercise, make sure that the instructor is fully qualified to teach Zumba and that they comply with Health & Safety regulations to ensure you get the best from your workout.

What are the benefits of a Zumba exercise workout?

Zumba keeps motivation peaked with a catchy soundtrack, plus you get the opportunity to try the moves you've secretly always wanted to have a go at!

Music is naturally the main ingredient to Zumba classes and helps to move the workout from one toning, strengthening or cardio move to another, targeting every major muscle group in the body.

The routines feature interval training sessions which are currently recognised as one of the best ways to burn fat.

Weight Loss Success with Zumba

Sarah lost weight with Zumba Dance and Chris used Zumba as part of his workout routine.  Read their stories and see how much weight you could lose when you burn calories with this lively dance class.

I don’t like gyms – can I still lose weight with Zumba?

Dance classes are designed to be fun and high-energy, making Zumba an enjoyable way to lose weight and improve fitness. Anyone can do Zumba - even if you are new to exercise.

There is no specialist equipment to buy and most gyms and fitness studios in the UK now offer Zumba classes. DVDs are available for those who feel more comfortable exercising in their own homes, making a Zumba for weight loss easy in the privacy of your living room!

Why is Zumba fun?

The goal of the Zumba dance instructors is to make people want to work out, and to love working out. Fun and easy to do, Zumba is the type of fitness exercise you'll want to do every day and enjoy doing it.  By the end of the class, you’ll wish you started years ago!

• It's different. You probably never thought you'd be exercising to this type of music.
• It's effective. Zumba is an aerobic workout, great for overall fitness.
• It’s enjoyable. A Zumba class will make you stick with the program until you get results.

Is Zumba a new dance?

The Zumba program claims to borrow from the following dance styles:

• Salsa
• Meringue
• Mambo
• Flamenco
• Cha-cha-cha
• Samba
• Belly dancing
• Bhangra
• Hip-hop
• Tango

Are there different Zumba classes?

There are a number of different types of Zumba workouts, each designed to burn calories and tone your body:

• Zumba® – is the basic high energy Latin dance workout. You will get fit, lose weight, and your energy levels will increase.
• Zumba Gold® –designed for active, older people and those new to exercise. It takes the basics and modifies the moves and pace to suit the needs of the participants.
• Zumba® Toning –combines body-sculpting exercises and a high-energy cardio workout. Participants learn how to use toning sticks to target arms, abs, glutes and thighs.
• Aqua Zumba® –Integrates Zumba with traditional water aerobics to give you a body toning cardio workout.
• Zumbatomic® – is designed exclusively for kids (4-12 years), packed with specially designed, child-friendly routines.
• Zumba® in the Circuit –is a 30 minutes high intensity Zumba workout combined with circuit training.  Designed to burn calories, Zumba in the Circuit moves participants from one exercise station to the next in rapid succession. In just 30 minutes this time effective workout can be adapted for all fitness levels.

Where can I join a Zumba class?

Most regional sports centres will run a class, so get in contact with your local leisure centre and enquire.  Alternatively visit the website http://search.zumba.com for information on a class near you.

Source: http://www.weightlossresources.co.uk/logout/sport/zumba.htm

Zumba Dance Fun Beginners Dance Workout For Weight Loss At Home Cardio Exercise Dance Routine

How to Lose Weight Fast in Zumba Fitness

Of no other fat-loss activity -- eating less, walking on a treadmill, doing sit-ups -- can it be said that participants eagerly count the minutes until their next opportunity to lose weight. Zumba, a form of dance instruction combining powerful interval training with beats from Latin America, India, Brazil and the Caribbean, stirs profound enthusiasm among its adherents. They buy official clothing and dance-specific shoes, attend three-hour Zumba-thons and, somewhere along the way, find pounds disappearing, too.

Preparing to Lose Weight

Step 1
Document your weight before your first Zumba class, advises Zumba founder Beto Perez in “Zumba: Ditch the Workout Join the Party! The Zumba Weight Loss Program.”

Step 2
Calculate a healthy weight for your height: A standard measurement height and weight chart generally allows 100 pounds for the first 5 feet of your height and adds 5 pounds for each extra inch to determine the midpoint of your ideal weight range. Aim to weigh no more than 10 percent higher than this midpoint.

Step 3
Take body circumference measurements with a cloth tape measure. Measure your abdomen, thighs, hips, biceps, chest and calves.

Dancing as Exercise

Step 1
Bring bottled water, a small towel, workout clothes, and tennis, cross-training or dance shoes to your workout. Be prepared for an hour of exercise in disguise that will work your core and burn 9.5 calories per minute, or 570 calories in a one hour workout, according to a study sponsored by The American Council on Exercise

Step 2
Follow the instructor’s verbal cues on what to do for each song. Begin with a warm-up song that often includes easy marching or isolation exercises for the arms and hips that preview song choreography to come. Throw yourself into the fast rhythms and catch your breath on the slow rhythms; the instructor will follow interval-training techniques to maximize fat burning during your 60 minute workout.

Step 3
Drink water before the class, sip during the class and drink a glass or two after exercise, Perez recommends. Chocolate milk or a sports beverage will help you rehydrate quickly after an intense workout.

Step 4
Attend at least three Zumba classes weekly to burn 1/2 pound per week. A daily Zumba workout will burn at least 1 pound per week.

Nutrition and Weight Loss

Step 1
Eat fresh fruit or yogurt about an hour before class to add glycogen, a form of carbohydrate that provides fuel, to your muscles. Avoid high-fat snacks and meals, which will slow you down during class, Perez writes.

Step 2
Reduce your daily calorie consumption by 500 calories to lose an additional 1 pound per week. Cut calories by eating smaller portions of lean protein, such as eggs, chicken, fish, turkey and low-fat dairy products. Eat three servings a day of carbohydrates obtained from beans, bananas, yams and brown rice, and unlimited amounts of low-calorie fresh fruits and vegetables such as apples, asparagus, eggplant, mushrooms, parsnips, pears, peppers and spinach.

Step 3
Weigh yourself once a week and record the figure in a journal or spreadsheet. Also update your body measurements weekly. A reasonable weight loss goal is 1 to 2 pounds per week.

Warnings

Consult your doctor before beginning any weight loss or exercise program.

Tips

For even faster weight loss, look for longer weight-loss-specific Zumba classes of 90 minutes, or attend Zumba-thons, which might run three hours and feature multiple instructors.

Things You'll Need

• Journal
• Tape measure
• Bottled water
• Towel
• Workout shoes

Source: http://www.livestrong.com/article/239314-how-to-lose-weight-fast-in-zumba-fitness/

Can You Lose Weight with Zumba Fitness?

Some people claim that you can burn up to 800 kcal in a single workout with Zumba. Is this true and most importantly can it work for you? Let’s Zumba out!

Zumba fitness is a relatively new fashion which has taken over the fitness world. As with every new craze it is offered as an exercise class in different settings, is sold in DVDs, videogames seen in television programs amongst others. It promises fitness and weight loss results and all done in a fun enjoyable way.

What is Zumba fitness?

According to reports Zumba fitness was created by accident in the mid 90’s by Alberto “Beto” Perez, a fitness instructor. In simple words it is a Latin based dancing fitness program. The creator of Zumba took it to USA in which after heavy investment and promotion it became a popular worldwide fitness fashion.

The ‘Zumba fitness’ trademark as it would be expected evolved in time and it now offers a number of different classes and fitness alternatives. Some of these include the Zumba sentao, Zumba gold toning, aqua Zumba and so on. Although Zumba as a trademark is controlled by the Zumba Company, you will find that variations will depend on the country and area you are living, the academy by which an instructor has been trained from, the setting etc.

Does it help in weight loss?

To the point, if you do take all the heavy marketing out of the Zumba are you actually left with any good results? It is a dancing based exercise class and as with any other dancing exercise class you will burn calories and get some fitness gains. You jump and move around for approximately 45min to 1hr (an average class time). Even if you go out dancing in a night club for 45 solid minutes you will burn calories.

Being a combination of Latin and aerobics class moves, it combines aerobic exercise with resistance of your own body weight. In a way a lot of what you get out of it will depend on what you will put in it and what kind of class you will follow. With different variation of the Zumba fitness on offer there are different fitness components which are targeted. For example the Zumba Toning style classed tend to use lightweight sticks to create a resistance element and the moves concentrate on target areas such as gluts, arms, and thighs.

If the workout is combined with a healthy balanced diet within reasonable calorie ranges then it can help in weight loss. One common mistake a lot of people tend to do is assume that they used an average of 800kcal with one workout and then believe that they have calorie room for that sweet treat or takeaway. The result usually is that they actually consume twice as many calories than they ones they burned.

How many calories?

As already mentioned the amount of calories burned will depend on the intensity, the duration and the style of the workout. In addition, the individual’s fitness levels, muscle, body size and composition will influence the results. Some Zumba enthusiasts claim that you can burn anything between 500-800 kcal. To my knowledge there has not been a scientific study which has looked in either the effectiveness or the amount of energy used during a Zumba class. Therefore, we can only assume that if matched with a similar cardio/body resistance exercise a Zumba workout would return similar results. On a high impact aerobics class someone who weighs 155lbs would burn approximately 493kcal.

Some studies do suggest that high intensity workouts (usually at around 75% V02max) can result in a post exercise calorie burn, or afterburn as it is usually known.

Fitness gains

It is mainly an aerobic style exercise so you will get the cardio workout and improve cardiovascular fitness. It tends to move most parts of the body so you will be using your legs to dance around, your arms and quite a lot of hip action. Again what you get depends on the kind of workout and which specific areas it targets. Some classes tend to be performed in a fast high intensity level involving a lot of jumping about and quick move changes. These could potentially offer some plyometric work and improve the nervous system, explosive power, and improve speed.

If you are unfit any workout will provide a challenge to your muscles and you will have muscle fitness gains. From there on it depends how variable a program will be and if in the process of time it will progress to keep providing a challenge. Usually classes tend to start at a beginners level and progress but in a lot of gyms mixed ability classes can be offered. Another important influential factor of what you get out of your workout is the instructor who delivers it. How well a class is structured and how good a challenge it provides will depend on the individual instructor.

Finally, both muscle and weight loss gains will depend on how often you exercise. One hour a week may not be sufficient for massive results. However, any exercise is better than no exercise at all so if that’s all you can do don’t give it up.

How easy is it to follow?

Zumba is based on Latin dance moves and for those who enjoy dancing like activities it can offer a fun and enjoyable way to exercise. It can be on a high energy music base which can be invigorating so it can make people feel on a high.

Again the instructor will play a role on how fun and easy the workouts are. From my personal experience the workout I participated was above beginner’s level (I wasn’t) and the instructor did not explain any of the move changes but expected that everybody would just follow her by watching her. The result was that I far from enjoyed it, most of the time didn’t know what I was doing and never went again.

If you for any chance have a similar experience, I would suggest that you try again at a different place. It could well be that your instructor is not a good one.

A few tips for the very beginners with Zumba

1. Ask other people who go to a class before you join that specific class.

2. Look for accredited trainers. Zumba fitness is a fairly new concept and an area which is not highly regulated. Ask the instructor what accreditation they have, are they qualified and experienced in any other exercise areas, how long do they teach?

3. Fun or not fun time it is still a form of exercise. You should make sure you warm up and cool down appropriately.

4. As it is a form of exercise consult a medical professional or exercise professional before joining especially if you have pre-existing health conditions/complaints or are obese. With obesity the body systems can be stretched and a high intensity aerobic workout could be a step into a heart attack. This brings us to the next point.

5. Work to your own level. A lot of the classes are mixed ability so you may find that the workout is above beginners’ level. Don’t try to match the person next to you. They could be doing it for years.

6. I am not a fun of home exercise DVDs or videogames unless you are experienced in that form of exercise. If you don’t know what you are doing you could end up with serious injuries. It may seem easy to swing your hips and turn around at the same time, but if not performed correctly you could get a very serious back injury.

7. For best weight loss and fitness results is better if you combine Zumba classes with a resistance program. Also don’t forget your diet. An exercise class will not result into miracles on its own.

What to look for in a Zumba Instructor?

A good instructor should:

1. First of all ask if there are any new people in the class. The one I went never even bothered to care. Bad practice.

2. Give you a verbal or paper health/fitness assessment. An instructor should be aware of any conditions or things which may affect your ability to follow a specific workout and advise you how to follow the specific workout. Also what fitness level you may be at.

3. Should tell you what the class will entail. It is in 2 parts, we do this and then that…the level or intensity may be high etc. Then tell you which parts may be hard for you and give you alternative lower level options. For example we jump and turn. If that is hard for you try to just turn around, or if you lost try marching on the spot to help you catch up with the moves.

4. Should tell you when the moves are changing and which one is the next move. For example: 2 more step back and then we take 3 to the side and so on.

So, do you Zumba?

Source: http://www.caloriesecrets.net/can-you-lose-weight-with-zumba-fitness/