CHAPTER 9
Objectives:
Disease prevention and health
promotion
To improve health, fitness, and quality
of life through daily physical activity
1
Zumba is an exercise fitness program created by Colombian dancer and
choreographer Alberto "Beto" Pérez during the 1990s.[1] Zumba is a trademark owned
by Zumba Fitness, LLC. The Brazilian pop singer Claudia Leitte has become the
international ambassador to Zumba Fitness.[2]
Zumba was founded in 1998 by Pérez in Cali, Colombia. Pérez, an aerobics instructor,
forgot to bring his regular music to his aerobics class. He happened to have cassette
tapes of Latin dance music—salsa and merengue—and danced to them instead, which
Pérez later taught as "Rumbacize".[3][4] In 2001, Pérez partnered with Alberto Perlman
and Alberto Aghion, and the trio released a series of fitness videos sold via
infomercial.[5] Insight Venture Partners and the Raine Group made an investment in
2012.[6][7] The company expanded into class instruction and by 2015, according to
Perlman, there were 14 million Zumba students in 186 countries.[8]
The word "Zumba" is a neologism that was expressly created as a brand name.[9] The
original name was "Rumbacize", a combination of rumba (a Spanish word "party" and
various dances) and Jazzercize..
Zumba is a fitness program that combines Latin and international music with dance
moves. Zumba routines incorporate interval
training — alternating fast and slow rhythms
— to help improve cardiovascular fitness.
Zumba is an aerobic activity that can count
toward the amount of aerobic activity
recommended for most healthy adults by the
Department of Health and Human Services.
The guidelines recommend at least 150
minutes of moderate aerobic activity or 75
minutes of vigorous aerobic activity a week, or
a combination of moderate and vigorous
activity. But even small amounts of physical
activity are helpful. Being active for short
periods of time throughout the day can add up
to provide health benefits.
Aerobic exercise can reduce health risks, help maintain a healthy weight, strengthen
your heart and boost your mood. If you enjoy Zumba, you're also more likely to do it
regularly and experience its benefits as an aerobic exercise.
As with any exercise, if a certain movement or position hurts, try to modify the workout
to avoid the activities that are painful.
2
Benefits of Zumba
Zumba is a workout featuring movements inspired by various styles of Latin American
dance, performed to music. It’s become a popular and trendy workout across the globe.
But is it effective in burning calories, toning your arms, and sculpting muscles? Read on
to discover the surprising benefits of Zumba.
It’s a full-body workout
Designed as a combination of salsa and aerobics, there’s no right or wrong way to do
Zumba. As long as you move to the beat of the music, you’re participating in the
exercise.
And since Zumba involves movement of the entire body — from your arms to
your shoulders and to your feet — you’ll get a full-body workout that doesn’t feel like
work.
You’ll burn calories (and fat!)
A small 2012 study Trusted Source found that a standard, 39-minute Zumba class
burned an average of 9.5 calories per minute. This adds up to 369 calories in total
throughout the class. The American Council on Exercise recommends that individuals
burn 300 calories per workout in order to promote weight loss and maintain a healthy
bodyweight. Zumba fits their criteria perfectly.
You’ll build endurance
Since music played during a Zumba class is relatively fast-paced, moving to the beat can
help build your endurance after just a few workouts.
One studyTrusted Source found that after 12 weeks of a Zumba program, participants
showed a decreased heart rate and systolic blood pressure with an increase of work.
These trends coincide with an increase in endurance.
You’ll improve cardiovascular fitness
According to the Journal of Sports Science and MedicineTrusted Source, accepted
fitness industry guidelines indicate that individuals who wish to improve their
cardiovascular fitness should exercise between either:
64 and 94 percent of their HRmax, a measure of an athlete’s maximum heart rate 40
to 85 percent of VO2 max, a measure of the maximum volume of oxygen an athlete
can use
According to the same studyTrusted Source, all participants of a Zumba session fell
within these HRmax and VO2 max guidelines. They were exercising at an average of
79 percent of HRmax and 66 percent of VO2 max. This makes Zumba an efficient
workout in increasing aerobic capacity, a measure of cardiovascular fitness.
3
Improved blood pressure
A 2016 studyTrusted Source involving a group of overweight women found that after a
12-week Zumba fitness program, participants experienced a decrease in blood pressure
and significant improvements in bodyweight.
Another 2015 study Trusted Source found a decrease in blood pressure in participants
after a total of just 17 Zumba classes.
Here are some zumba exercise that you can follow to lose your weight. Click the
link below:
https://www.youtube.com/watch?v=aU4zuI8hayo
Reference; https://en.wikipedia.org/wiki/Zumba
https://www.healthline.com/health/fitness-exercise/benefits-of-zumba#3
