Weight loss and physical activity
Each of us burns a certain number of calories each day. The rate of calorie burning depends on a number of factors such as age, gender, health, muscle mass... and on how much you move throughout the day.
The term ‘move’ (rather than ‘work out’) is used deliberately here. This is because the number of calories burned per day is affected not only by the type and amount of actual exercise, but by how much movement overall you get during the day. A person who commutes to work by bike, works a blue-collar job and walks the dog several times a day has a different metabolism compared to a person who works at a desk and moves between home and work by car.
This means that any movement you do during the day – be it walking, skating or dancing – counts as physical activity and increases your energy expenditure. To lose weight, you need to create a calorie deficit, or consume fewer calories than you burn. You can achieve this by reducing your daily food intake, increasing the level of physical activity or – preferably – combining both methods.
Is Zumba a good way to lose weight?
Zumba is a form of aerobic exercise inspired by Latin dance. Aerobic exercise is when your heart rate does not exceed 70% of your maximum heart rate (which is calculated by subtracting your age from 220). This is why physical activity of this type is usually regarded as medium or low-intensity training. Examples of aerobic exercise include running, cycling, swimming... and dancing (for more information on dancing, read HERE).
Aerobic activity is often recommended during weight loss. ‘Cardio’ – in the form of walking on a treadmill, stationary biking or exercising on a cross-trainer – is a popular addition to gym workouts among those who want to drop excess body weight. Why not add Zumba into your workout routine as cardio exercise?
Research shows that a single mid to high-intensity Zumba session can help you burn from 300 to 900 kcal. Consequently, regular Zumba practice combined with eating a well-balanced diet can help you with your weight loss goals.
How many calories you actually burn during a dance workout depends on several factors including your age, weight, fitness level or exercise intensity.
In fact, the last of the listed aspects can be modified, as there’s more than one type of Zumba. In addition to classic Zumba, fitness clubs offer an array of other Zumba variants including Zumba Step, Zumba Toning, Zumba Gold or even... Aqua Zumba as an alternative to aqua fitness. Each of these variants will provide a slightly different stimulus to your body. By regularly setting new training stimuli, your body doesn’t get used to one type of exercise and the workouts remain effective.
Keep in mind, though, that switching between different types of activity is not enough to achieve the desired results. What counts most is consistency. No workout is effective for weight loss if it’s not done regularly.
A good exercise for all
Unlike other types of fitness exercise, Zumba has a relatively low ‘entry level’. You don’t need to have any prior sports experience or any particular fitness, flexibility or strength to enroll for Zumba classes. What’s more, Zumba does not expose your weak points (such as inadequate strength to do all the repetitions of a given exercise). On the contrary, in the happy and dance-filled atmosphere you burn calories without feeling like you’re exercising. This is precisely the reason why Zumba is so popular with those who wouldn’t count themselves as exercise enthusiasts. Zumba is an accessible cardio workout that can be done at any age. Also, it’s quite a treat for those who love to dance but don’t get many opportunities to indulge in their passion in their daily lives.
Is Zumba the right fit for you?
If you like dancing, Latin American music, and group activities, Zumba might be just the workout for you. An additional plus is that you can find Zumba classes just about anywhere. In addition to being a fantastic cardio workout, Zumba is a lot of fun, which is a great motivator to go out for a session and even take a companion along with you (for example, a girlfriend, sister or mom). An added benefit is that Zumba classes provide a good opportunity to make new friends: all Zumba enthusiasts share a passion for dancing and having fun.
Zumba can be a fantastic physical activity for those who are not too keen on other sports – and a great exercise option for those looking to add variety to their workout routine. In addition, dance classes are a potentially good way to ease your way into an exercise routine in your fitness club. Once you get the hang of the infrastructure and soak up the atmosphere, you may want to try other types of fitness activities as well, or even seamlessly transition into gym training.
If you want to lose weight with Zumba, remember to stay consistent and exercise at an appropriate frequency. To be even more successful in your weight-loss efforts, combine exercise with a well-balanced diet. In the long term, regular Zumba training will increase your daily energy expenditure, helping you to shed off your excess weight.
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References:
1. Luettgen M, Foster C, Doberstein S, Mikat R, Porcari J. Zumba (®): is the "fitness-party" a good workout? J Sports Sci Med. 2012 Jun 1;11(2):357-8.
2. www.zumba.com/.