FOR THE BEGINNER
I live in a gated community, and every morning when I’m off to my Zumba® fitness studio at 8am, I meet a 30-year-old banker in the lift. Our conversation beats around the bush of morning greetings, demonetisation (these days) and his current workout regime.
The first half of last year, he was into swimming, proclaiming it didn’t feel like a workout at all. “It’s like taking a dip into the pristine waters of Goa,” he joked. By May, he had turned into that gym freak who swore by cardio on the treadmill, bench presses and weights. “I believe in sweating it out,” he’d tell me. By September, he’d moved to yoga “for balance” and by October, he’d changed his mind again. When I met him last, he had put on a few pounds, and was not too regular with his workouts.
Sounds familiar? This is a true story for most of us.
We simply run after the latest workout fad, or join a class suggested by a friend or family member. What we forget is change can only be achieved with persistence and continuity in our workout regime and that can only be made possible if you and I truly enjoy that workout. And for that the workout needs to be simple, easy and most importantly... fun.
If you are a beginner, and wondering if you should try out Zumba, try these two things at home: a push-up and a dance move. Which one would you prefer?
Now that you are convinced, dear reader, let’s begin with the basics.
LICENSED TO ZUMBA
The first and foremost thing to do is look for the right Zumba class. For this, all you need to do is log on to www.zumba.com and search for a licensed instructor nearest to you. You may never see a billboard ad of this 15-year-old Miami-based company in the country, but let me tell you, Zumba classes are being run by over 3,500 licensed instructors in India alone with their thousands of classes listed on this official website.
Why only a licensed instructor, you may ask. Unlike popular misconception, Zumba is not a dance class, but the largest branded workout of the world created by Colombian fitness expert and dance-choreographer Beto Perez in Miami, and led by his team of 140 Zumba Education Specialists (ZES™) across the world. Only an instructor, legally trained by a ZES™ is capable of teaching this dance-fitness workout. A workout inspired by world music created exclusively for Zumba in collaboration with the likes of Pitbull, Shakira, Shaggy and Francesca Maria, and choreography created by international fitness experts to ensure your body gets the balanced workout while all the time you feel you’re at a nightclub dancing away those calories.
On any given day, every Zumba participant in the world is moving to the same choreographed steps across 185 countries.
AROUND THE WORLD IN 60 MINS
Get ready to go around the world through music in 60 minutes. This 60-minute Zumba class incorporates choreographies that are heavily influenced by Latin American moves such as salsa, merengue, cumbia and reggaeton but over the last five years it has evolved by incorporating almost all world flavours, from flamenco, Dembow, Russian folk and dancehall to even bhangra. The workout involves all three elements of cardio, strength and flexibility training, and hence, in the course of 60 minutes, you’ll end up spending 500-800 calories with the “side effect” of freeing electrifying joy.
The format is based on intermittent training, which means in a session of one hour, you’ll alternately “groove” to one high-intensity rhythm, say a samba, followed by a low-intensity one, like a bachata or belly dance, thus instead of plateauing, your body system is pushed to go that extra mile beyond your perceived limits. Weight loss stories from Zumba are going viral everyday and the addiction to this format is real.
But do you remember your first swimming class? How you splashed about like a fish out of water, before you could smoothly glide across the pool? Same way, you may find yourself with two left feet the first few classes. All you have to do is move, so don’t worry about how you look. The mirror is there to show you the correct moves, and in this party no one’s judging.
DRESS RIGHT
Like in any other workout, for Zumba too, the correct footwear selection is a must. Invest in a good pair of cross trainers so they have a low impact on your joints and enable lateral movement with minimum resistance. Additionally, opt for breathable clothes, which are sweat-absorbing that also allow free movement of your limbs. Carry water or a potassium-enriched drink like coconut water or an electrolyte drink like Gatorade to keep you hydrated during the class. Post-class, as the sweat tends to cool your body temperature, don’t forget to put on a sweatshirt.
SHIMMY YOUR WAY THROUGH
Don’t shy away into a corner because you are a beginner. Take the front rows so you can see your instructor and follow her/ his cues correctly.
Licensed instructors are trained to modify steps to ensure your body gets a well-paced workout. Speak to your instructors if you find the intensity of a class is too much for your body in the beginning. Since you will be sweating a lot and burning high calories, keep a check on how you feel after a workout. For the first month, I’d recommend taking the class twice a week. Once your body gets used to it, there’s no stopping you! You can go up to three to four times a week.
Hydrate yourself well before, during and after the workout. And, eat well, too. Starving will not serve the purpose as you need the energy to last the entire workout. A protein-rich diet will aid the process of achieving your fitness goals for a stronger and healthier body.
Hope you are ready to shimmy your way through 2017 and give Zumba a dance... uh, chance!
FOR THE VETERAN
Will the Zumba veterans please stand up?!
Energy, excitement, music, entertainment, rhythm and dance — no wonder Zumba is so addictive for fitness fanatics who practise, love and live it. But once you’ve set your Zumba workout routine, how do you take the excitement level a few notches higher? How do you ensure that Zumba does not become just another routine workout option for your mind and body? Here are a few ideas you can try out.
ONE STEP UP
Think your regular Zumba workout isn’t challenging enough anymore? Then you could opt for one of the many other forms of Zumba that are fast gaining popularity across the globe. STRONG by Zumba, for example, is a high-intensity interval training. Then you have Zumba Step — a combination of Step aerobics and Zumba that allows you to focus on toning and strengthening your muscles. Zumba Toning, on the other hand, gives you the challenge of adding resistance by using Zumba Toning Sticks or light weights, helping you focus on specific muscle groups during your workout. However, if you are up for something a little more adventurous, Aqua Zumba or Zumba Sentao could be your best option. While Aqua Zumba is a low-impact, high-energy water exercise routine, Zumba Sentao combines strength and resistance training with innovative dance moves, using a chair as your dance partner!
THE FITNESS PARTY
While Zumba is all about fitness and burning those calories, let’s not forget that it is also all about having an absolute blast! After all, no other workout can bring a party to the dance floor like Zumba can. So, what better way to celebrate your favourite fitness routine than to party with other Zumba buffs such as you? If you are Zumba-crazy just like me, there are several events you can attend in your own city and get a chance to hobnob and work out with thousands of other Zumba enthusiasts under one roof. Whether you want to organise your own Aqua Zumba party or put together a Zumbathon charity event — a dance-fitness party for a cause — or simply attend a Zumba masterclass with a Zumba Education Specialist, it’s all happening in your city.
MAKE YOUR PASSION YOUR PROFESSION
If you are up for taking your Zumba passion to the next level and make money as you do so, becoming a licensed Zumba instructor may be just the perfect next step for you. As a Zumba instructor you not only get to share your love for this amazing fitness form, but you can choose your own work hours, be your own boss and the best of all, finally look forward to going to work each day!
Perhaps that’s why hundreds of Zumba enthusiasts across the world have ditched their boring 9-to-5 jobs and opted to make their passion their profession. If you want to join in the fun, all you need to do is log on to www.zumba.com and check the Zumba Basic Training schedules available in your city.
A Zumba Basic Training programme covers all the tools you need to start teaching. From basic steps on Zumba core rhythms to music and choreography, as well as the art of designing an effective dance-fitness workout — the class gives you complete insider knowledge and of course a basic licence to begin teaching your own Zumba class in your own city!
So, Zumba enthusiasts, what are you waiting for?! Gear up to take your Zumba love a few notches higher — starting now!
Sucheta Pal is a Lead Zumba® Education Specialist, India. Find her on Facebook @suchetapalofficial
