Why are so many people joining Zumba exercise classes? Does Zumba help you lose weight and inches? Well the short answer is a resounding YES! But Zumba is not a magic pill that you take that immediately transforms your body. It will work just like any other exercise program if you stick to it and eat right. The only difference is that Zumba has a reputation of being easier to stick to because it is a fun way to work out.
Zumba is a fitness program that combines Latin music and easy-to-follow dance moves. It incorporates interval training (alternate high and low intensity moves), alternating fast and slow rhythms and fitness moves (like squats, chest press, trunk flexion, etc).
A very good cardiovascular activity. The body is always shifting, stepping and dancing in rhythmic cadence. This burns a lot of calories which leads to weight loss. Factor in very little recovery time between songs and the body has no choice but to continue burning a lot of calories.
Involves interval training. This means that there are slow and fast moves being incorporated to keep up with the music. The slower rhythms are the rest periods. This type of training has been known to burn more calories and also raise the body's metabolism for hours after the workout. The more vigorously you exercise the more calories you’ll burn” even if you increase intensity for just a few minutes at a time.
Keeps boredom at bay. A lot of times conventional exercise can be boring. This more often than not can lead to burnout and cause people to stop altogether. That is where Zumba differs. Being that it is "out of the box" and so different than the average step aerobics classes, people are generally left thirsting for more. When something is fun and interesting, adherence rates go up and weight goes down.
You can Zumba anywhere! All you need is your music and good shoes. You don't need any special equipment. You can simply modify your current routine to change things around.
Creates discipline. When an exercise routine becomes habitual and people enjoy it, this will bleed into other aspects of their lives that can further increase weight loss, such as diet. It is like a built in accountability factor that is going to make them stay on top of their eating habits and make only one trip to the buffet table instead of three.
The bottom line is if you enjoy Zumba, you're more likely to stick with it ” and more likely to lose the extra weight and enjoy the benefits of aerobic exercise. Here are some simple tips to help you attain your weight loss goal with Zumba:
Tip 1: Watch what you eat. Eat a high fiber, low-fat diet that includes a lot of fruits and vegetables. Incorporate healthy snacks in your day. Cut out sugary beverages.
Tip 2: If you are a working person, pack your lunch to work and bring some healthy snacks to prevent binging on chocolates and cookies at work.
Tip 3: Go fish...diets high in omega 3 fatty acids help boost metabolism. Don’t deep fry your fish and stay away from the coconut laden fish curry. Try baking or grilling the fish.
Tip 4: Eat eggs (especially the whites). Egg whites eaten at breakfast are great for making you feel fuller, longer. Less binging later in the day!
Tip 5: Build muscle with beans. They are packed with protein, fiber, and iron they are an excellent low calorie addition to your food.
Tip #6: Go ahead eat some carbs...you need it. Make sure they are whole grain only. And just don’t overdo it.
Tip#7: Drink plenty of water. It may take care of those false hunger pangs.
- Nivedita Dempo is a fitness expert and the owner of Studio 101, Goa’s premier fitness centre
