Background Information:
What is the ZUMBA program?
-ZUMBA is a Latin-inspired, dance-fitness class that incorporates Latin and international music and dance movements, creating a dynamic, exciting, exhilarating, and effective fitness system.
What is a ZUMBA class also known as?
-A ZUMBA-Fitness party. ZUMBA combines fast and slow rhythms that tone and sculpt the body using an aerobic/fitness approach to achieve a unique blended balance of cardio and muscle-toning benefits.
What does the ZUMBA program integrate?
-Some of the basic principles of aerobic, interval, and resistance training to maximize caloric output, cardiovascular benefits, and total body toning. The cardio-based dance movements are easy to follow steps that include body sculpting.
What types of areas of the body are involved in ZUMBA?
-Gluteus, Legs, Arms, Core, Abdominals, and the most important muscle in the body----the heart.
Who can master a ZUMBA class?
-Dancers and non-dancers alike immediately and easily master a ZUMBA class because previous dance experience is not necessary. A ZUMBA class creates a party-like atmosphere that provides a non-intimidating opportunity for non-dancers, new exercisers, or those who have previously hesitate to participate in group classes.
Will experienced dancers/veteran exercisers enjoy the class?
-Yes. They thoroughly enjoy the change of pace---exercising in a healthy, fun, party-like environment. All students feel comfortable knowing that they can just go with the flow and enjoy a ZUMBA fitness party. The ZUMBA program’s passionate and explosive Latin and international music rhythms motivate participants during class making them want to return again and again.
How can you achieve fitness goals?
-By adhering to a fitness program. The ZUMBA program is so easy and enjoyable that people can’t help but want to do it again and again. The more you participate in the program, the better you feel. When you see your bodies begin to change, you are motivated to keep coming back.
Who created ZUMBA?
-Alberto “Beto” Perez. One day, upon arriving to one of his classes, he realized that he had left his traditional aerobics music at home. Improvising, he unpacked some of his favorite Latin music tapes from his backpack, popped them into the sound system, and taught his first ZUMBA class.
Physiology of Exercise Classes
Aerobic- includes cardio capacity and endurance. Aerobic exercise is generally considered as working between 60 percent to 85 percent of one’s estimated maximum heart rate. Since aerobic exercise (with oxygen) fuels the muscles for the performance needed, participants can exercise for longer periods of time aerobically than anaerobically. Many aerobic classes follow a bell-shaped curve in terms of the cardiovascular intensity.
Muscular- includes strength, flexibility, and muscular endurance. Muscular strength is usually an anaerobic exercise (without oxygen), meaning the participant is working above 85% of one’s estimated maximum heart rate. Since anaerobic exercises do not use oxygen as the primary fuel for the muscles, anaerobic exercises can only be performed for a short period of time before fatigue, failure, or high levels of lactic acid release occur.
Interval training- Generally includes a combination of the above two formats, with interval segments of cardio-muscular-cardio-muscular, etc. or intervals of cardio-recovery-cardio-recovery, etc. An interval training format is an excellent option for both beginner and advanced exercisers. The beginner would maintain a moderate intensity (60 to 80%) during the cardio segments while the advanced person would work at a higher intensity (sometimes reaching into the anaerobic phase) during the cardio segment. M
Flexibility- these include programs that increase the flexibility of muscles; improve joint mobility and muscle suppleness such as stretch classes, Pilates, and others. Flexibility improves the elasticity of the muscle and range of