Zumba is a type of physical activity in which aerobic gymnastics courts and Latin dances are mixed, favoring weight loss and helping to tone muscles, especially when associated with a healthy and balanced diet.
This activity can be practiced by both children and adults, however, as the zumba has an intense rhythm, the ideal is that it starts slowly and the rhythm increases gradually, and you should stop the class if the person feels muscle pain, nausea or lack of intense air. In addition, it is also important to rest at least 1 day between classes of zumba, since it is during this period that the muscle grows and tones.
Benefits of Zumba
Zumba is the complete exercise that works the whole body, stimulating the muscles of the arms, abdomen, back, buttocks and legs, and bringing the following health benefits:
- Speed up the metabolism and lose weight, because it works aerobic exercises that speed up the heartbeat, which increases the burning of fat; Combat fluid retention, by improving blood circulation; Strengthen the heart, because the fast pace increases resistance to that organ; Relieve stress, as classes are done in a team and with lively songs, which release stress and increase mood; Improve motor coordination, as rhythmic movements help to dominate the body and coordinate movements; Improve balance, due to movements that include jumping, turning and constant step change; Increase flexibility as it also includes exercises to stretch the muscles.
Thus, this activity is recommended mainly to tone muscles and lose weight, it is important to remember that it is not a substitute for bodybuilding for people who want to increase strength and muscle mass. Here are some exercises that help increase muscle strength and endurance.
Comparison of Zumba with other exercises
The following table compares the benefits and locations of the body that are worked on at Zumba and other physical activities:
| Exercise | Main Benefit | Caloric expenditure |
| Zumba | Strengthens the whole body and increases heart health | up to 800 kcal / hour |
| Water aerobics | Strengthens muscles and prevents injuries | 360 kcal / hour |
| Swimming | Increased flexibility and improved breathing | 500 kcal / hour |
| Bodybuilding | Muscle strengthening and growth | 300 kcal / hour |
| Running | Strengthens legs and improves heart and lung health | 500 to 900 kcal / hour |
| Volleyball | Improve balance and concentration | 350 kcal / hour |
It is important to remember that before starting any physical activity, the ideal is to consult a physical educator to make a body assessment and receive guidance on the correct way to practice the exercises, avoiding injuries. In addition, it is important to consult a sports nutritionist so that a nutritional plan adapted to the person's needs is indicated. Check what to eat before and after class.
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