There are a lot of things that can help you lose weight and get fit: diet, exercise, medication, surgery, and more. But if you’re looking for an easy way to get started on your weight loss journey, look no further than Zumba dance!

Zumba is a fun dance workout that combines aerobic exercise with Latin music. It takes just about one hour to complete and can be done anywhere, so it’s perfect for busy people who don’t have time to go to the gym or run in the park every day.

Zumba classes are offered all over the world—you can find them at gyms, health clubs, community centers, and even local parks! And the best part? They’re free! So all you need is some comfortable clothes and sneakers, and you’re ready to start burning calories right away.

Right here on Buy and Slay, you are privy to a litany of relevant information on pros and cons of zumba dance, zumba dance for weight loss for beginners, 1 month zumba weight loss results, and so much more. Take out time to visit our catalog for more information on similar topics.

1 Hour Zumba Dance Workout For Weight Loss

zumba for weight loss

Can Zumba help you lose weight?

Zumba — a high-energy form of aerobic exercise inspired by Latin dancing — can be a fun way to increase your physical activity and daily calorie burn.

To lose weight, you’ll need to create a calorie deficit by burning more calories than you’re consuming. You can do this by reducing your daily caloric intake, increasing your physical activity, or a combination of the two.

You may be able to burn between 300 and 900 calories during one hour of mid- to high-intensity Zumba. Doing Zumba two or three times a week, combined with weekly strength training sessions and a balanced diet, may help you meet your weight loss goals.

How many calories can you burn with an hour of Zumba?

A small 2012 study of 19 healthy female Zumba participants ages 18 to 22 burned an average of 9.5 calories per minute during a 39-minute class. That totaled up to an average of 369 calories total in about 40 minutes. That was more calories burned than spending the same amount of time kickboxing, doing step aerobics, or power yoga.

How many calories you’ll burn during Zumba depends on a number of factors, including:

  • age
  • weight
  • current level of physical fitness
  • genetics
  • intensity during workout

If you want to increase the number of calories burned during Zumba, upping the intensity of the workout can help. Wearing a heart rate monitor can help you confirm you are working between 55 and 85 percent of your maximum heart rate.

You may also burn more calories and fat by participating in a Zumba variation class, such as high-intensity interval training (HIIT) Zumba. Or try a Zumba strength class that includes weights.

While a calorie deficit is important for weight loss, it’s equally important to consume enough calories to keep you energized and to get a healthy balance of vitamins and nutrients.

Losing weight too quickly can be dangerous for your health. To keep your energy up, eat a healthy diet full of whole grains, fish, lean protein, vegetables, and fruit.

How many calories do you need?

Unless instructed by your doctor, healthy women should never eat less than 1,200 calories per day and healthy men shouldn’t eat less than 1,500 calories per day.

If you’re burning extra calories while exercise, aim to eat enough calories so that the calories your taking in minus the calories you’re burning still equal 1,200 (women) or 1,500 (men) calories of more. For example, if you burn 300 calories in a Zumba class, aim to consume at least 1,500 calories if you’re a woman or 1,800 calories if you’re a man.

How often should you do Zumba to lose weight?

How often you’ll need to participate in Zumba to lose weight depends on your health and fitness goals. In general, the American Council on Exercise recommends the following for realistic weight loss: Aim to burn 300 to 400 calories per workout session, a minimum of three days a week.

Also keep in mind your body quickly adapts to exercise. Try to alternate Zumba with other forms of cardiovascular exercise like swimming, power walking, and jogging.

And on days when you don’t practice Zumba, consider strength training. Benefits of strength training may include toning up and losing body fat faster. Keeping your body challenged is crucial for continuing to lose weight.

Your diet will also be an important factor for weight loss. To lose one pound per week, you’ll need to expend 500 more calories per day than you take in. A pound of fat equals about 3,500 calories, so it’s estimated you need to burn 3,500 calories to lose a pound, according to the Mayo Clinic.

Work with a nutritionist on a healthy weight loss plan if you need help figuring out your daily diet.

Tips for weight loss with Zumba

Participating in Zumba classes means you’ll be getting plenty of cardiovascular exercise. To meet your weight loss goals, you’ll also want to eat a healthy diet.

  • Fill your plate each day with whole grains like quinoa, brown rice, and oats.
  • Avoid empty carbohydrates like white bread, pasta, and cookies.
  • Eat plenty of lean protein such as chicken, fish, egg whites, and tofu,
  • Add fruits and vegetables to every meal.
  • Eating every three hours or so will help keep your energy up. Just make sure you’re choosing healthy snacks. For example, an apple with nut butter, string cheese, or a Lara or RX bar can help you feel energized without consuming a lot of empty calories.

Losing one to two pounds per week with a well-balanced diet and exercise routine is considered a healthy goal.

How to do Zumba

In the past decade, Zumba has increased in popularity around the world. Now most gyms offer a Zumba class several times a week. You may also find Zumba at your local community center or YMCA near you.

If you don’t have any Zumba classes in your area or prefer to work out at home, you can also find workouts online. There are online Zumba videos for beginners, Zumba for weight loss, and Zumba full-body toning.

You won’t need a lot of equipment for these workouts. You’ll just need lightweight clothing, sneakers, and an optional set of one- or three-pound dumbbells.

Other benefits of Zumba

You’re more likely to stick with exercise you enjoy. Zumba can be a fun way to work out. If you enjoy Zumba classes, you’ll be more committed to attending them each week.

Some other potential benefits may include:

  • strengthening your core and become more flexible from the hip and midsection movements
  • boosting heart health from aerobic exercise
  • improving coordination from dance movements
  • improving mood
  • increasing energy

Takeaway

Zumba can be an enjoyable way to fit in aerobic exercise each week and help you meet your weight loss goals. Combine Zumba with strength training and a healthy diet for best results. Always check with your doctor before starting a new fitness routine.

Health Benefits of Zumba

If you’ve ever watched a Zumba class, you’ve probably noticed its uncanny resemblance to the dance floor of a popular club on a Saturday night.

Instead of the grunts you’d hear at your typical CrossFit or indoor cycling class, a Zumba class boasts catchy dance music, clapping hands, and even the occasional “Woo!” or gasp of excitement from an enthusiastic participant.

Zumba is a workout featuring movements inspired by various styles of Latin American dance, performed to music. It’s become a popular and trendy workout across the globe.

But is it effective in burning calories, toning your arms, and sculpting muscles? Read on to discover the surprising benefits of Zumba.

It’s a full-body workout

Designed as a combination of salsa and aerobics, there’s no right or wrong way to do Zumba. As long as you move to the beat of the music, you’re participating in the exercise.

And since Zumba involves movement of the entire body — from your arms to your shoulders and to your feet — you’ll get a full-body workout that doesn’t feel like work.

You’ll burn calories (and fat!)

A small 2012 study found that a standard, 39-minute Zumba class burned an average of 9.5 calories per minute. This adds up to 369 calories in total throughout the class. The American Council on Exercise recommends that individuals burn 300 calories per workout in order to promote weight loss and maintain a healthy bodyweight. Zumba fits their criteria perfectly.

Evidence also shows that a 12-week Zumba program can provide significant improvements in aerobic fitness.

You’ll build endurance

Since music played during a Zumba class is relatively fast-paced, moving to the beat can help build your endurance after just a few workouts.

One study found that after 12 weeks of a Zumba program, participants showed a decreased heart rate and systolic blood pressure with an increase of work. These trends coincide with an increase in endurance.

You’ll improve cardiovascular fitness

According to the Journal of Sports Science and Medicine, accepted fitness industry guidelines indicate that individuals who wish to improve their cardiovascular fitness should exercise between either:

  • 64 and 94 percent of their HRmax, a measure of an athlete’s maximum heart rate
  • 40 to 85 percent of VO2 max, a measure of the maximum volume of oxygen an athlete can use

According to the same study, all participants of a Zumba session fell within these HRmax and VO2 max guidelines. They were exercising at an average of 79 percent of HRmax and 66 percent of VO2 max. This makes Zumba an efficient workout in increasing aerobic capacity, a measure of cardiovascular fitness.

Improved blood pressure

A 2016 study involving a group of overweight women found that after a 12-week Zumba fitness program, participants experienced a decrease in blood pressure and significant improvements in bodyweight.

Another 2015 study found a decrease in blood pressure in participants after a total of just 17 Zumba classes.

It’s adaptable for any fitness level

Since the intensity of Zumba is scalable — you’re moving on your own to the beat of the music — it’s a workout that everyone can do at their own intensity level!

It’s social

Since Zumba is a group activity, you’ll essentially be welcomed into a social situation any time you step into a class.

According to the American College of Sports Medicine, benefits of group workouts include:

  • exposure to a social and fun environment
  • an accountability factor
  • a safe and effectively designed workout that you can follow along with

This is all instead of a workout plan you must design and follow through with on your own.

It can increase your pain threshold

Want to get tough? Try Zumba! The 2016 study found that after a 12-week Zumba program, participants were found to have a decrease in pain severity and pain interference.

You can improve your quality of life

An effective Zumba program provides not only health benefits, but also social benefits of a group workout, too. People can enjoy an improved quality of life with these combined perks.

So, who’s ready to dance? Try a Zumba class at your local gym today.

Pros And Cons Of Zumba Dance

Zumba is the latest addition to fitness and dance; it is an aerobic dance program inspired by several Latin and American style dance forms such as hip-hop and salsa. Currently, there are 200,000 Zumba dance class locations in 180 countries globally. Unlike the traditional fitness classes where you hear grunts, you will hear Latin music in Zumba dance classes.

Zumba is a Spanish word meaning to move fast and briskly. Alberto Beto Perez, a Colombian dancer, came up with the idea of Zumba dance. He started classes in the 90s in his home country. However, he officially founded the dance classes in 2001 in the USA. Since its release in 2001, Zumba dance classes have grown exponentially in terms of the fitness programs they offer. Let’s take a look below:

Types of Zumba Dance Classes

There is a wide range of Zumba dance fitness programs that you can choose from. Some of the most popular programs are:

  • Zumba Step: It is similar to standard Zumba dance but with a few more aerobic steps for quick leg movements. If you want to tone your legs into shape, Zumba step is the one for you.
  • Zumba Toning: Adds some part of traditional strength training using toning (lightweight) sticks.
  • ZumbaKids: These are Zumba classes specifically designed for kids. The ZumbaKids classes have added flavor of games and activities so that kids can enjoy Zumba dance classes.
  • Zumba Gold: These classes are dedicated to older people. It is similar to traditional Zumba but with low intensity.
  • Aqua Zumba: Brings the crazy Zumba fun to the pool. Aqua Zumba is more intense as you need to make your moves inside water.
  • Strong by Zumba: Zumba does not provide much strength benefits, but the new program Strong by Zumba is a high-intensity hybrid workout that brings together dancing with strength workouts. It involves routines like push-ups, squats, and lunges choreographed on the tune of beats.

What are the Pros of Zumba Dance?

The Zumba dance fitness program starts with slow music and gradually increases intensity over time. This helps you to burn calories, enhance cardiovascular health, and improve coordination and balance.

Below mentioned are some of the health benefits of Zumba dance classes.

#1 Burn Calories and Fat

Burns calories and fat

Zumba involves the entire body’s movement. You will move everything right from your hands to feet. Also, the dance routine is pretty quick and simple. Hence, Zumba can help you burn calories and reduce fat.

You can expect to burn anywhere between 500 to 800 calories in an hour. The entire body routine eliminates the stress on muscles and improves your fitness.

#2 Improve Cardiovascular Fitness

Improves cardiovascular fitness

It is essential to keep your heart in good shape, and Zumba dance helps you with just that. Dance moves in Zumba makes your heart pump faster.

The quick movements from the Zumba routine forces you to breathe hard; this, in turn, makes your lungs to add more oxygen into the blood, which gets circulated throughout your body. The more you breathe, the higher your energy level goes and keeps you fit.

#3 Enhance Core Endurance

improves core endurance

Your core endurance will increase if you continue to do Zumba dance regularly,  as almost every muscle of your body moves during the dance workout and your core has to work continuously to stabilize the body.  

#4 Control/Decrease Blood Pressure

Regulates blood pressure

Obesity makes one, more vulnerable to high blood pressure. The more your body weight increases, the more you will likely catch hypertension (high blood pressure).

Even a small amount of weight loss can make a significant difference in the risk of getting hypertension. Since Zumba dance helps reduce weight, they are among the best ways to control/decrease blood pressure.

#5 Psychological Benefits

Psychological benefits

Zumba also has psychological benefits. It is a fun workout. Since you will be focusing on music and your steps during the Zumba dance workout, you will most likely forget all your tension.

This will reduce mental pressure and help relieve stress. While working out, the body releases endorphins, and endorphins make one happy! Zumba will also make you more active socially. All the workouts are performed in groups. Hence, you can easily interact with other people around you.

#6 Workout Entire Body

While people do take the help of a routine choreography, there is no right or wrong way to do Zumba.

The prime focus for anyone who participates is to move their body as quickly and swiftly as possible. This requires movement throughout the body. Put simply, Zumba dance gives a workout to your entire body.

#7 Improves Metabolism

Digestive Health

The entire body workout and general health benefits of Zumba help improve your metabolism. The workout enhances your blood circulation, thereby improving your metabolism and immunity.

#8 Long-term Engagement

Harder than starting any form of exercise is to continue doing it. The results you get out of any workout routine is how much dedication and consistency you show.

Traditional workouts can become a bore if you are not a fitness freak. However, Zumba, on the other hand, is a fun exercise to do. This helps you keep engaged for a more extended period for better results.

What are the Cons of Zumba Dance?

Zumba dance offers several benefits, but it’s not all pluses. Along with the advantages, you also need to be aware of the disadvantages of Zumba. Here are some of the cons of Zumba dance.

#1 May Suffer Dehydration

Zumba has a quick routine to follow. You will move almost every muscle in your body while performing the Zumba dance. This will cause a lot of sweating, and a lot of movement with little breaks, leading to dehydration if you don’t drink enough water while dancing.

#2 Hard to Learn and Remember

Zumba dance is inspired by Latin dance styles that need coordination and rhythm. Hence, it can be challenging to perform. Also, the routine is fast and makes remembering the steps a challenge for you. This can lead to wrong movements that can be risky for your bones and muscles.

#3 Does not Improve Muscle Strength

Zumba dance is undoubtedly one of the best ways to improve your aerobic endurance, but it does not provide much benefit in terms of muscle strength. You need weighted exercises to gain strength.

Summary

An effective Zumba dance routine will help you to tone your body efficiently. But, it is imperative to understand that Zumba alone will not get you in shape. Hence, you should opt for a routine that involves both Zumba dance and traditional strength exercises.

A combined routine will help improve your overall fitness, which in turn will help you to lead a long and healthy life. So, if you love dancing and are looking to get back into shape, join a Zumba fitness program. Keep dancing and keep enjoying it!

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