PE 122 – Fitness Exercises
Topic: ZUMBA
Balgos, Kharylle
Anne, B.
Barnuevo, Shania
Bianca, H.
Besorio, Princes Mae,
D.
Brillo, Bea Andrea,
F.
Deocampo, Lui Angelo,
S.
Francisco, Janelle,
B.
Gaylan, Johannah
Jhane, G.
Glomo, Jonnel, G.
Rendon, Nelson
Emmanuel, H.
Villa, Julius, D. James A. Olorosisimo, LPT
Group 4 Course Facilitator
ZUMBA
History of Zumba
What is Zumba?
-
Zumba is a
Colombian exercise-dance style that incorporates international influences
including Caribbean dance styles like soca, South American dances like meringue
and samba, Indian styles from Bollywood films, and even martial arts.
-
It is a fitness
program that combines Latin and also other types of modern music like Hip Hop
and Bollywood (music from the
Indian film industry).
-
Is one of the most
popular kinds of dance-fitness classes and popular across the country.
-
It has all of the
health benefits of traditional cardio, with fun and excitement that makes it a
unique fitness opportunity.
-
Zumba routines
incorporate interval training – alternating fast and slow rhythms – to help
improve cardiovascular fitness.
Who is the founder of Zumba?
-
Alberto “Beto” Perez
-
A Colombian
dancer, choreographer, businessman, and Zumba instructor.
-
He created the
exercise fitness program Zumba in the late 1990s.
-
Known for Zumba
When & how it was started?
-
Zumba was founded in 1998 by Pérez in Cali, Colombia.
- It was created ‘by accident’ forgot to bring
his regular music to his aerobics class. He happened to have cassette tapes of
Latin dance music—salsa and merengue—and
proceeded to teach a first-time-ever dance aerobics class, which Pérez later
taught as "Rumbacize“
-
“Rumbacize” came
from the word rumba (“to
party”) and Jazzercize (dance fitness franchise company)
- Instead of the traditional, more repetitious types of aerobics, Beto instead led a class that was more dance-focused.
-
In 2001, he
started teaching it as a separate type of fitness class. Yet another “happy
accident” happened when Beto met two other fitness enthusiasts named Alberto — Alberto
Perlman and Alberto Aghion.
- The three further
refined the dance-inspired aerobics class and dubbed it “Zumba,” a name that
didn’t really have specific meaning but had the sound of a fun, exciting
program. This combination quickly took off and became a staple in gyms and
fitness centers throughout the world!
10 Types of Zumba
Fun
facts:
· It’s
a 20-45 min long
· Burns
up to 1,000 calories an hour
· Makes
losing weight fun
· Works
and sculptures
-
arms
& shoulders
-
Chest
& back
-
Abs
& core
-
legs & thighs
What
is Zumba?
- Zumba
is a fitness
program that No Latin and international music with dance
moves.
- High
intensity fusion workout
- Zumba
dance steps transition
smoothly from ones that tone and strengthen, to those that help burn calories.
- The squats and lunges included in the dance steps help tone your muscles, while the high-intensity, hour-long workout itself helps you burn about 300 to 600 calories.
Zumba
Fitness
This is the basic high-intensity, high-energy cardio workout with Latin dance steps which builds fitness, enables weight loss, and increases stamina.
Zumba
Gold
This program caters to the needs of the active,
older people, and beginners. Basic Zumba steps and moves
are modified to suit the pace and needs of the participants.
Zumba
Toning
Zumba Toning combines body-sculpting exercises and
high-energy cardio work infused with Zumba moves to create a
calorie-torching, strength-training fitness party.
Students learn how to use lightweight toning sticks
to enhance rhythm and tone all their target zones, including
arms, abs,
and thighs.
Aqua Zumba
Aqua Zumba keeps the Zumba Fitness workout party going in the pool, led by instructors who have specialty licenses and, often, an Aquatic Exercise Association certification.
Aqua Zumba is classic aqua aerobics with Latin
flavor added. You perform large muscle movements by reaching your
arms and lifting your legs in the water, as well as circling your hips and shoulders. Instructors receive quarterly DVD releases with new
routines for their students.
Zumbamotic
Zumbatomic is geared towards kids ages
4 to 12.
It features
kid-friendly routines using music that kids love such as hip-hop, reggaeton and
cumbia, giving the kids an exercise experience that they will love.
Zumbatomic classes include Zumba Fitness routines;
teamwork elements with games; salsa, tango, fox-trot and swing lessons; as well
as circuit training with crunches, light hand weights, hula-hooping and more.
Benefits:
· It
is a great cardiovascular workout that kids can put their own style into.
· In
addition, Zumbatomics teaches kids to live active lives, teaches
body coordination, and encourages kids to explore the world of
dance and
fitness.
· A
Zumbatomics class allows kids to let out all their energy in a fun
environment
that encourages them to express their personality. It
also encourages kids to move around in controlled motions like leg
kicks, arm reaches, and hip sways; therefore, it
incorporates all parts of the body!
Zumba Kids
Zumba Kids is a Zumba Fitness for kids up to age 12 (for children 12 and over). In Zumba Kids they adjust the class to make it suitable for children. There are two classes of Zumba Kids:
1. Zumba Kids Jr.
2. Zumba Kids
Zumba Kids Jr. is a rockin', high-energy dance party
packed with kid- friendly routines. Here, they break down steps, add games,
activities and cultural exploration elements into the class structure. Kids 4-6
years old get the chance to socialize with friends and jam out to their
favorite music.
Benefits:
Helps develop a healthy lifestyle and incorporate fitness as a natural part of children’s lives. Classes incorporate key childhood development elements such as leadership, respect, team work, confidence, self-esteem, memory, creativity, coordination, balance, cultural awareness.
Zumba in the Circuit
Zumba in the Circuit takes place amid a circuit of strength-training machines. Exercisers work out for a minute on typical circuit machines such as the chest press, biceps curl, leg extension and lat pulldown. Then they join the in-progress Zumba Fitness dancing while positioned between the machines.
Benefits:
Boost metabolism and get strong in one fun and
effective workout.
Zumba Sentao
Perfect for:
People who want to get some serious (core) work done. Pull up a chair and tone your entire body.
How to works:
Zumba sentao combines strength and resistance training with innovative dance moves, using a chair as your dance partner. A high intensity workout that focuses on defining your muscles, improving overall cardiovascular health and burning major calories in the process.
Benefits:
A unique way to challenge the muscles of the body without having to lift weights.
Zumba Kids
Perfect for:
Our younger zumba fans! Kids 7-11 years old get the chance to be active and jam out to their favorite music.
How it works:
Zumba kids classes feature kid-friendly routines based on original Zumba choreography. We break down the steps, add games, activities and cultural exploration elements into the class structure.
Benefits:
Helps develop a healthy lifestyle and incorporate fitness as a natural part of children's lives by making fitness fun. Classes incorporate key childhood development elements like leadership, respect, team work, confidence, self-esteem, memory, creativity, coordination, cultural awareness.
Zumbini
Created by Zumba and baby first for kids ages 0-4, the zumbini program combines music, dance and educational tools for 45 minutes of can't-stop, won't-stop bonding, learning, and fun! Find a class. Silliness and wacky dance moves are. Not required – but highly, highly encouraged.
Through 6-16 week sessions, we not only nurture their love of movement so it becomes a way of life, but give you the chance to nurture your inner child as well!
Benefits:
The benefits of the zumbini class are innumerable! The first benefit is the bonding, the time shared between caregiver and child. Other benefits include social, emotional, cognitive, motor, and language development. Music stimulates learning naturally.
Benefits of Zumba
Improved blood pressure
Zumba
classes are filled with high intensity dance moves that get your heart pumping
and your heart flowing. As the level of oxygen increases in the blood, the
excess pressure is not created on the heart to pump the blood in other parts of
the body. It is one of the greatest benefits of this activity.
You’ll burn calories (and fat) and Improves Metabolism
By making
your entire body active, it can boost up your metabolism and improve your blood
circulation and a stronger immunity which helps you can stay energetic all day.
One of the best thing about Zumba is that it blasts through between 500 to 1000
calories per hour depending on the intensity of the class.
Improves attention and concentration
If oxygen-rich blood is transferred to the brain, it improves attention and concentration. Concrete benefits of exercise on your brain are following:
· it boosts your memory
·
helps to focus better and lengthens your attention
span
· increases production of neurochemicals that promote brain cell repair
· prompts growth of new nerve cells and blood vessels
· boosts decision making skills
· improves multi-tasking and planning
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.
It’s a full-body workout
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.
Improves Posture and Structure Really Fast. Along with that, Zumba helps you to
get a better buildup of upper body muscles like arms, shoulders, chest, and
back.
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.
Since
Zumba is a group activity, you’ll essentially be welcomed into a social
situation any time you step into a class. It introduces you to other people and
gives you a healthy activity to do with friends you already have. One unique
benefit of Zumba is that it tests your coordination in a way that very few other
exercise classes do.
Body Awareness
Zumba with its smart movements will slowly remove
the uneasiness from your muscles, and so that you can continue to have flexible
and free movements.
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
suits to any fitness level whether you are just starting out on your fitness
journey or your looking for something that will test your fitness limits to the
max, Zumba is an excellent choice
Improves your overall mental fitness
Sweating while you boogie releases brain chemicals
that put a smile on your face and reduce stress that can disrupt healing,
digestion and rest. The upbeat moves specific to this type of workout favor the
release of those mood improving endorphins.
You’ll improve cardiovascular fitness
According
to the study, all participants of a Zumba session
fell within these Heart rate max and volume oxygen max guidelines. They were
exercising at an average of 79 percent of Heart rate max and 66 percent of
volume oxygen max. You do not only get aerobic benefits (it really
gets your heart rate up), you also get anaerobic benefits – the kind
that help you maintain a good cardiovascular respiratory system.
Increased Intensity
As well as keeping your motivation levels high,
Zumba classes also ensure that you’ll workout at high intensity.
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