Zumba - a different kind of aerobics
If traditional fitness and aerobics sessions are not among your favorites and you are looking for an alternative physical activity that will shape your body and train your muscles and heart through a slightly different approach, it is time to participate in a Zumba session. !
2. Health benefits
Zumba movements are simple, repetitive, but effective in terms of muscle groups worked and calories burned, so the technique is often promoted as one of the most fun methods of weight loss and toning. However, the benefits of this sport are not limited to its contribution to weight loss.
2.1 Effects on the muscular system
Zumba is a good substitute for fitness sessions, as it takes over not only aerobic movements, but also the principles of weight training, especially training the muscles of the lower body, the muscles of the arms and abdomen. By alternating rhythms, intensities and styles, Zumba can be rightly defined as an interval training technique that works the whole body.
However, muscles are not stressed as much as during strength training; therefore, if your goal is to gain muscle mass while getting rid of excess fat, it is recommended that you combine Zumba sessions with classic weight training.
Depending on the type of dance practiced, Zumba can train different muscle groups, from the arms, shoulders and abdomen to the muscles of the thighs or buttocks. Merengue movements train the biceps and triceps, salsa steps tone the abdomen and lower body, reggaeton steps are effective in training the flexors of the hips and thigh muscles, while the bhangra movements tone the muscles of the glans, abdominal and back muscles.
2. 2 Benefits for the cardiovascular system
Not only skeletal muscle is trained during Zumba sessions: the heart muscle is also required, so the technique can be used to increase endurance, stimulate circulation or reduce blood pressure in people with hypertension. Sport is also effective in reducing the risk of developing cardiovascular disease and myocardial infarction. A high-intensity Zumba session can require the heart to 80% of its maximum heart rate, so regular practice of this sport can help improve the body's response to exercise.
2. 3 Effects on body weight
Being a demanding workout, Zumba helps to lose weight, but the amount of energy consumed depends very much on both the pace and intensity of the movements and the fitness level of the practitioners. A typical session can burn between 350 and 600 calories, but a person with better developed muscles can consume more energy, while a beginner will need more sessions to reach the maximum intensity of training.
According to studies, a Zumba workout can be more effective than an aerobic step, kickboxing or hooping session, in terms of calories burned, therefore the technique is recommended for people who want to get visible results in a shorter time. However, this implies a sustained rhythm of the movements, the efficiency of the trainings depending on their intensity.
2. 4 Benefits for the bone and ligament system
Because it only works with body weight, Zumba is a good choice for people who cannot practice classic fitness workouts due to the stress on the skeletal or ligament system. The variety of positions adopted during the Zumba movements ensures a good training not only for the muscles, but also for the joints and bones, the technique being effective in preventing the decrease of bone density and in improving the functionality of the joints.
Zumba helps reduce the risk of developing osteoporosis and fractures, improves posture and prevents ligament damage, being an activity with less impact on the joints, compared to running, aerobics or typical fitness training.
2.5 Other health benefits
Zumba is a great way to eliminate stress and negative thoughts and stimulate the production of endorphins, thus helping to relax the body and restore well-being. The technique improves flexibility and balance and helps in the development of cognitive function, specific dance movements requiring good coordination and concentration.
At the same time, by helping to eliminate toxins from the body through perspiration, Zumba is also a good way to strengthen immunity and prevent health problems caused by the accumulation of toxins. Zumba helps lower LDL cholesterol in the blood and regulates blood sugar.
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