For some years now the Zumba has become one of the most popular guided physical activities all over the world. In 2012, more than 12 million people practiced Zumba in one of more than 100,000 associated centers around the globe – more than 125 countries. Its relaxed character and physical benefits derived from aerobic exercise have made this mix of dance and aerobic exercise a favorite of many.
In this article we will explain to you what Zumba is, where it comes from, what types there are and what benefits you can get if you practice Zumba. Fortunately, its high popularity has made it the object of study within the medical and scientific community.
Origin of the Zumba
Zumba is a physical activity with origin in Colombia, during the 90’s. A physical trainer of certain fame, Alberto “Beto” Perez, was its inventor, but he affirms that this happened by chance. He had to give a traditional aerobics class, but he forgot the usual music he worked with, so he replaced it with traditional Latin music that he had stored in his car.
The success of that first class, according to Beto Perez, lies in the fact that the activity was much freer than a traditional aerobics class.There was no right way to do the movements, but the music allowed you to keep a good rhythm and get lost in the fun of the activity.
Since then, Zumba has become one of the best known physical activities in the world. In 2012 the Zumba became the ninth most practiced physical activity – “fitness all over the world. The size of the groups, the type of music, the accessibility of the activity and the different modalities make each of these “Latin aerobics” classes a real party in each session.
The 9 main types of Zumba
We mentioned that there are different types of Zumba. Most of them focus on giving accessibility to a specific group that might have difficulties with the more classic Zumba, such as people with movement difficulties – for example, the elderly – but there are also types of Zumba that play with other elements, such as the environment (on track, sitting, or even in the water) or with the addition of tools to complement the class.
Among the main types of Zumba we can find:
1. Classic Zumba
The original Zumba, where aerobic exercises are mixed with rhythms and music of Latin and African origin. Its festive and relaxed atmosphere make it, in addition to being a good exercise, practitioners feel looser and enjoy the activity more.
2. Step Zumba
The Zumba Step adds an extra element to the classic Zumba class, the “step”. It is a small stool very low and elongatedThe first thing you need to do is to get a good workout on your lower body, legs and buttocks.
3. Zumba Toning
Zumba Toning is also another Zumba modality in which an extra element is added to change the class a little, while maintaining the Latin music frame and festive atmosphere. At Zumba Toning Participants carry a Toning Stick.a dumbbell filled with sand that also acts as a maracas, in addition to increasing the difficulty and physical demand of the activity.
4. AquaZumba
Some aerobic-type activities are not best for people with joint problems or who are overweight. These problems are considerably reduced in the AquaZumba, which maintains the philosophy of aerobic exercise and Latin rhythms, but in this case takes place in the swimming pool.
5. Zumba Sentao
The Zumba Sentao, as its name indicates, is a kind of Zumba that is carried out in a seated position. It is ideal for those with leg problems or reduced mobility, but it is also a good way for those who want to start in the world of Zumba start with an exercise that requires less effort and physical coordination.
6. Zumba Gold and Zumba Gold Toning
The Gold version of Zumba and Zumba Toning is specially designed for people who have difficulties with the rhythm to follow in traditional classes, either by illness, aging, or inexperienceso it is also ideal to try a first class Zumba if we are not very proud of our physical condition.
7. Zumba Kids and Zumba Kids Jr.
There are also Zumba modalities designed for the little ones. The activities of Zumba Kids and Zumba Kids Jr. are for children between 7 and 11 years old in the Kids class and for children between 4 and 6 years old in the Kids Jr. class.
In these classes we try not only to educate the children about Zumba, but also to practice psychomotor skills, group dynamics and the exploration of other cultures.
8. Zumbini
The Zumbini is a Zumba class adapted for parents and children between 0 and 4 years of age. Exercises are very relaxed and focused on the cognitive and motor development of infantsalso in the typical Zumba exercise frame. Today, it is even accompanied by reading material and mobile applications.
9. Zumba in the Circuit
Zumba in the Circuit could be described as a mixture between Crossfit and Zumba. Modular circuits of specific physical activities are used, along a route to be completed throughout the class. They are classes of greater intensity and physical requirement than the classic Zumba classes.
Benefits of Zumba
The Zumba is an aerobic-type activityThis is comparable to running, using an exercise bike or other activities in which most physical exertion is done aerobically, ideal for improving cardiovascular health. Weight loss is also noticeable if the habit of continuous aerobic activity is adapted, as each Zumba class allows you to burn between 400 and 600 calories per session.
Aerobic Exercise Also improves our respiratory capacity and cardiovascular healthand decrease anxiety and anxiety-related symptoms. In particular, Zumba is an aerobic exercise that attempts to exercise the vast majority of the body through movement, which helps flexibility and knowledge of one’s own body, proprioception.
In addition, the social, festive and relaxed atmosphere of Zumba classes makes this activity especially suitable for those who are looking for a group to exercise with in a relaxed way, which decreases social anxiety and can even be a good place to meet people with similar interests.
Bibliographic references
- Luettgen, M., Foster, C., Doberstein, S., Mikat, R., & Porcari, J. (2012). Zumba(®): is the “fitness-party” a good workout?. Journal of sports science & medicine, 11(2), 357-358.
- Vendramin, B., Bergamin, M., Gobbo, S., Cugusi, L., Duregon, F., & Bullo, V. et al. (2016). Health Benefits of Zumba Fitness Training: A Systematic Review. PM&R, 8(12), 1181-1200. doi:10.1016/j.pmrj.2016.06.010.
- Notarnicola, A., Maccagnano, G., Pesce, V. et al. Musculoskelet Surg (2015) 99: 211. https://doi.org/10.1007/s12306-015-0370-3..
- Cugusi, L., Manca, A., Bergamin, M., Di Blasio, A., Yeo, T., Crisafulli, A., & Mercuro, G. (2019). Zumba Fitness and Womenʼs Cardiovascular Health. Journal Of Cardiopulmonary Rehabilitation And Prevention, 39(3), 153-160. doi:10.1097/hcr.0000000000000326.