Zumba Fitness® is the only Latin-inspired dance-fitness program that blends red-hot international music, created by Grammy Award-winning producers, and contagious steps to form a "fitness-party" that is downright addictive.
the Zumba program has grown to become the world's largest – and most successful – dance-fitness program with more than 12 million people of all shapes, sizes and ages taking weekly Zumba classes in over 110,000 locations across more than 125 countries.
Sometimes, we all feel like getting to the “good stuff” right away. But one thing’s for sure, the “good stuff” includes the very important warm-ups and cooldowns in your routines. Warm-ups get bodies and minds psyched for Zumba class; cooldowns bring us back down to earth. Without either, it just wouldn’t be the same (or safe or healthy). And warm-ups and cooldowns can be just as engaging and fun as the rest of the class!
Warm-ups are essential because they:
Do exactly what the term says they do: They “warm up” the body for future activity.
Prepare the participant physically and mentally for the class. They facilitate the transition from rest to exercise.
Increase the core body temperature.
Increase blood flowing to the muscles.
Warm up the muscles and soft tissues.
Lubricate the joints to help joint range of motion and function.
Stretch and prepare certain major supporting muscles in the calf, the lower back muscles and hamstrings.
Begin a gradual cardio increase to enable you to enter into higher intensity cardiovascular activity.
Warm-ups include two types of movements:
Rhythmic: Dynamic moving patterns, beginning with large muscle groups, then progressing to the smaller muscle groups. Be sure to include moves for the entire body, especially the legs (upper and lower), back, chest, shoulders, arms and core. Prepare the joints, as well as the hips, knees and ankles.
Joint Prep: Moves that are applied resistance, using your own body to create a muscular tension. This helps to prepare the joints and surrounding connective tissue
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This product has been given the FDA approval and is being launched in the US this May.
Please email kavita-sac@hotmail.com if you need to take that step towards a healthy body. For Malaysian orders, please be careful of what you buy online and off the shelves as recently statistics show duplicates are out there. Please call 0123220716 for a free consultation by a health professional before purchasing
Try one of these three dance moves, put together by Zumba education specialist Caroline Parsons, for a mini Monday mood-boost.
• The Merengue March: March on the spot, letting the hip drop as you step down, and swing your arms up to shoulder level. To increase the challenge, take the march wider, bending the knees more and reaching the arms up further.
• The Two Step: Travel side to side, stepping the feet apart, then together, the step apart again and tap your foot. Repeat, moving to the other side. To add some fun Zumba flavour, shimmy the shoulders or shake imaginary maracas in the direction of travel.
• The Salsa: Tap your foot to side, bring it back together, tap your foot to other side and bring it back together. Once you have the basic movement you can develop this further by transferring the body weight out and in with the feet. Soften the knees and let the hips move freely.
Combine the moves with some fabulous international rhythms (or download Zumba albums from iTunes).
Step 1 Perform circuit training three days per week to build muscle and burn fat at the same time. Work your entire body doing exercises like lunges, push-ups and pull-ups for one set of 15 repetitions. Follow every exercise with one minute of jumping rope. Rotate through the exercises for 30 minutes. You should burn around 500 to 600 calories per workout, according to Bodybuilding.com. Zumba is a great way!
Step 2 Train your abdominal muscles three times per week. Do crunches and leg raises for three sets of 20 repetitions. Do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.
Step 3 Consume natural foods like fruits, vegetables, whole grain breads and pastas, chicken, lean beef, fish and low fat dairy in lieu of processed foods laden with sugar that cause weight gain, notes "Women's Health" magazine.
Step 4 Cut back on your sodium intake to minimize water retention. Flavor your foods with fruits, vegetables, herbs or spices instead of table salt.
Step 5 Keep your cool. Stressing can cause an overproduction of the hormone cortisol, which encourages weight gain in the belly area, according to The University of Maryland Medical Center.
It combines high energy with the ZUMBA® program's rhythms (salsa, cumbia, reggaeton, merengue etc.) and games to provide a safe, effective and fun workout. There's an emphasis on what is developmentally appropriate for kids (a 4 year old can't physically do everything a 12 year old can!), so ZUMBATOMIC® classes are usually split into two main groups. Lil Starz classes are for kids aged 4 - 7 years while Big Starz is for kids aged 8 - 12 years. The goal is to develop a healthy lifestyle and to incorporate fitness as a natural part of children's lives, not just as a class they attend once a week. While exercise is a very important part of childhood development, ZUMBATOMIC® also considers other aspects (see below). Benefits of ZUMBATOMIC® Develops : Balance Coordination Discipline Memory Creativity Self esteem Teaches : Leadership Respect Team work Confidence Responsibility Social skills Classes are supportive, non-competitive and there are no costumes or make-up required!
Classes are now in Petaling Jaya at DEEDRAMA WORKSHOP PJ new Town. Call 0123220716 to register.
