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PE 122 – Fitness Exercises

Chapter IV: ZUMBA

Arandez, Mark Emmanuel, D.

Artates, RM, D.
Barolo, Anthon Gil, Middle Initial
Belvis, Vance Owen, A.
Deanon, Ranah Marie, N.
dela Torre, Kenneth, Middle Initial
De Justo, Aeron, D.
Faeldin, Mae, F
Miguel, John Rafael,
Refugio, Emanh, D.
Santiago, Mark Louie, L.
James A. Olorosisimo, LPT
Group 4 Course Facilitator

HISTORY OF ZUMBA

WHAT IS ZUMBA?

Zumba is a fitness program that combines Latin and

international music with dance moves. Zumba routines
incorporate interval training — alternating fast and slow
rhythms — to help improve cardiovascular fitness.

It is a high-energy form of fitness with a combination of

dance and aerobics fitness moves that help to shed weight, elevate mood, and provide a highly
positive and supportive fitness/exercise environment. The classes are typically practiced with
Latin dance music, but in recent times that is changing. Most of the dance moves that are taught
in Zumba include some element of Merengue, salsa, mambo, flamenco, cumbia, rumba, and
hip hop.

WHY WAS ZUMBA CREATED?

Alberto Perez had an insatiable passion for Latin music, dance rhythm, and high-energy
fitness. In 1988, once he had hosted that first “accidental” class, he felt as if he had hit on
something great. And of course, he had. This was proven by Shakira’s interest in him as a
choreographer. It didn’t stop there, though.
 Beto wanted to create fitness classes that are an exceptional amount of fun but are also
extremely effective too. His aims was to create fitness classes with a party-like vibe and
positive influence. And he wanted these classes to be available to
everyone, regardless of their age and current fitness level.

Zumba was created “by accident” by a 28- year old

Colombian aerobics instructor, Alberto “Beto” Perez, in 1988. It is
said that when Perez forgot his aerobics music tapes for a class, he
improvised by using his salsa and merengue tapes from his car, and
proceeded to teach a first-time-ever dance aerobics class. Thus
Zumba was born- even though it was only named several years later

ALBERTO “BETO” PEREZ TAKES ZUMBA TO MIAMI

In 1999, Perez moved to Miami in search for a new life with bigger and better
opportunities. His first act of business was to start teaching his aerobic dance class in his new
neighborhood. The first fitness center he approached was the Williams Island Fitness Center,
where he got the director, Brenda Anderson, to agree to promote his aerobic dance routine.

In 2002 they formed a trio that set out to make their new dance class better
known-and it really worked. The name Zumba comes from Spanish word “ Zumbar”, which
means “to buzz”. It demonstrates (or sounds like) the fun, high-energy, fitness class that it is
linked to.

2002-2006: THE FIRST INFORMERCIAL AND THE ESTABLISHMENT OF ZUMBA

FITNESS LLC

In was in 2002, with Aghion and Perlman, that Perez released his very first
televised informercial on Zumba. Once the infomercial was out there, many workshops
resulted- all of which were based on Zumba routines. The workshop were taught by means of
DVDs, which the trio sold, and soon the international following was booming.

In 2006, Perez decided to form an official organization called Zumba Fitness

LLC. The organization was to ensure that anyone wishing to teach Zumba was officially trained
and presented with a license to do so. The company also distributed Zumba workshops and
training DVDs. Since 2006, Zumba Fitness LLC has grown to employ more than 200 people.

TYPES OF ZUMBA/ ZUMBA CLASSES

Original Zumba

With a mix of energetic dance movements, original Zumba

is for people of all age groups. The ranges of steps help for burning
calories and enhancing muscular strength and flexibility.
Moreover, it’s always a joy to join the sessions because you would
be part of individuals whom you have never met before.
 Zumba Step

Combining the steps of

Aerobics, Zumba steps is suitable for
those who are seeking to tone and build
strength around their legs. You can
expect to lose calories at a faster rate
because the sessions involve a whole lot
of physical movements.

Zumba Toning

Just like a cardio workout, Zumba Toning

aids you to develop abdominal muscles, arms,
thighs and everything across your body. During the
sessions, you would be toning the body by using
toning sticks. These are nothing but light weights
that you may find in the gymnasium.

Aqua Zumba

If you’re someone who loves having

fun inside the pool, then Aqua Zumba is the
perfect Zumba fitness training program.
Instead of being on the dance floor, you
would be following the steps when you’re in
the pool. The sessions make it for a complete
workout because you would be making your
way through when you’re half submerged.

Zumba Sentao

As compared to other dance

styles, Zumba Sentao is very much
different. The dance form is effective
because you would be using a chair to
boost cardiovascular health and burn
calories simultaneously. Besides, you
would actually feel the impact when
props and tools are not in use.
 Zumba Gold

Designed for older men and

women, the Gold workout releases
stress with music as you might listen in
a fitness party class. The Zumba fitness
classes involve simple body
movements for those who need to
maintain their personality and add on
to overall fitness. On the other hand,
the Gold toning program emphasizes
on use of light weights or toning sticks.

Zumba Kids

With an objective of improving health of

young children, Zumba Kids is a perfect way to
keep little ones active. Not just that, it also
enhances confidence, cultural awareness as well
as coordination. The sessions are always packed
with fun because games are introduced to teach
dance forms. For young kids aged 4-6, Zumba
Kids Jr. should be the choice.

Plate by Zumba

Unlike an energetic dance class, Plate

by Zumba focuses on healthy eating habits.
The certified Zumba instructor imparts
knowledge on the best foodstuffs for the
balanced diet you were always looking for.
Way beyond, the teacher also adds fun to
sessions through different lessons.

BENEFITS OF ZUMBA

Have you ever wondered why you could not get past a week with your exercise or
jogging routine? Sometimes, you may be successful in clinging on to it for a month or so. But,
what happens after that? Boredom steps in, and the motivation to get out of bed, each morning,
slips away.

What if you work out in a way that doesn’t actually seem like a workout? You must be
thinking whether that’s even possible. Well, it is! Have you heard of Zumba? Zumba, created
by a Columbian dancer and choreographer, Alberto “Berto” Perez, is inspired by various styles
of Latin-American dance forms.
 It is a dance fitness program which helps you lose weight, get back in shape, and stay
fit, all this while having loads of fun. Dance and music have the ability to uplift our moods and
have proven to be great stress-busters, sometimes therapeutic, even. Zumba is a great form of
fitness program that blends them both with physical activity.

Actually, Zumba gives you lot more than that;

1. BURN THOSE CALORIES, INSTANTLY

In order to lose weight, you have to burn more calories than you consume.
Attend one Zumba class and you are sure to burn on an average 600 – 1000 calories.
The combination of fast and slow-paced movements is carefully designed to
accelerate fat-burning in our body. You can feel the change in a single class which
is more than enough to motivate you to go to the next one. 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. It is recommended that individuals burn 300
calories per workout in order to promote weight loss and maintain a healthy
bodyweight. Zumba fits their criteria perfectly. A 12-week Zumba program can
provide significant improvements in aerobic fitness.

2. IT GIVES YOUR BODY A COMPLETE WORKOUT

Yet another advantage of Zumba is the fact that it gives you a full-body workout.
With movements involving head, neck, shoulders, waist, thighs, calves, and ankles;
Zumba doesn’t let even a single part of your body remain idle. Your entire body
moves in sync with the energetic music giving you an evenly toned body. Zumba
also helps in strengthening your heart and respiratory system. 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.

3. YOU COORDINATE BETTER

You may not realize this but while doing Zumba, your mind and body work
quite hard to make sure your movements follow the fast beats of the music and that
your steps are aligned with others who are also dancing around you. Regular
practice of Zumba boosts your mind-body coordination. In Zumba, your arms and
legs are generally moving in different directions so it requires a good deal of
coordination. Repeated practice improves coordination and helps you feel more
comfortable moving your body.

4. ZUMBA IS FUN!
Zumba is fast, intense, and rigorous. And Zumba is fun also. This is one of the
main reasons why people who practice Zumba keep going back to it. They look
forward to attending the class so they can dance away to the music along with their
friends and family. Zumba also presents you with opportunities to socialize and
make new friends.
Anyone and everyone can practice Zumba and reap all of its benefits. No matter
what your current level of fitness is, the intensity of Zumba can be fine-tuned to suit
your body. Kenneth Cooper, an Aerobics expert and the author of the book Aerobics
rightly says, “Fitness is a journey, not a destination”, and Zumba is a great way to
embark on this journey and make sure you never give up!
 5. 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 Trusted Source 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.

6. IMPROVED BLOOD PRESSURE

A 2016 study Trusted Source 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 Trusted Source found a decrease in blood pressure in
participants after a total of just 17 Zumba classes.

7. 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.

8. IT CAN INCREASE YOUR PAIN THRESHOLD

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

9. 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.

10. HELPS YOU TO REMOVE STRESS.

Turning your attention to dance, and away from the daily grind, is a great way
to relieve stress. Studies show that exercise is very effective at reducing fatigue,
improving alertness and concentration, and enhancing overall cognitive function.

IS IT GOOD FOR ME IF I HAVE A HEALTH CONDITION?

If you have been hooked on the Zumba beat since before you became pregnant, you
have no problems with your pregnancy, and it’s OK with your OB-GYN, then you can keep
stepping. But there are some changes that you need to make to stay safe.
 Zumba has a lot of high-impact moves that can wreak havoc as your hormones loosen
up your joints. Talk to your instructor about switching out some of those jumps and bounces -
- or any routines that might throw you off balance. And remember to stay cool and hydrated
during your workout.

If you have a handicap or other physical limitation, consider wheelchair Zumba classes,
which are a good, fun, no weight-bearing workout.

If you have diabetes, Zumba is a great way to lose weight and build muscle. Your blood
sugars will go down as your energy level soars. Check with your doctor first to see if you’ll
need to change your diabetes treatment plan.

Besides losing weight, Zumba can help lower your risk of heart disease, reduce your
blood pressure and bad cholesterol, and boost your good cholesterol. If you have heart disease,
your doctor may suggest starting back on the road to fitness in a cardiac rehab program instead
of jumping right into a Zumba class.

References:

Laskowski, E. R., M.D. (2019, November 06). Love to dance? Zumba your way to aerobic
health. Retrieved March 18, 2021, from https://www.mayoclinic.org/healthy-
lifestyle/fitness/expert-answers/zumba/faq-
20057883#:~:text=Zumba%20is%20a%20fitness%20program,to%20help%20improve
%20cardiovascular%20fitness.

Odin, L. (2017, December 03). The story behind the zumba dance. Retrieved March 18,
2021, from http://www.sportingz.com/sports/story-behind-zumba-dance/

Team, A. (2020, January 27). The history of Zumba (Beto, Colombia, Miami, and more).
Retrieved March 18, 2021, from https://www.activif.com/the-history-of-zumba-beto-
colombia-miami-and-more/

Zumbaclasslocator. (n.d.). Different types of zumba fitness training programs. Retrieved

March 20, 2021, from http://www.zumba-classlocator.com/different-types-of-zumba-
fitness-training.html

Kelly, E. (2018, September 17). Benefits of zumba: 9 ways it can improve your health.
Retrieved March 20, 2021, from https://www.healthline.com/health/fitness-
exercise/benefits-of-zumba

Helmer, J. (2020, August 02). Zumba: Benefits and what to expect. Retrieved March 20,
2021, from https://www.webmd.com/fitness-exercise/a-z/zumba-workouts

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