Every time you lose belly fat, you can hear the words from the training experts or the nutritionist talking about the harsh diet or exercise: You need to work hard, hard, sweaty, sweaty, eat drink with increased fiber levels, reduce calorie intake … and be sober…
Are you familiar? Surely you will be bored, although you know that doing such things will work, it’s nothing fun!
So is there any fun way to reduce belly fat? Of course, we still practice but with a different mood, happy, relaxed, and active!
It is the exercises to lose belly fat Zumba, and here you will find the best moves, the best for reducing belly fat as well as the scientific information given by reputable experts, help you practice security. All for health!
Let’s start, and the last part is the exercises to lose fat belly music with Zumba, help you practice more effectively.
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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 — and resistance training.
Anaerobic activity, Zumba can count toward the 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity recommended for most healthy adults by the Department of Health and Human Services.
Aerobic exercise reduces health risks, keeps excess pounds at bay, strengthens your heart and boosts your mood. If you enjoy Zumba, you’re also more likely to do it regularly — and experience its benefits as an aerobic exercise.
As with any exercise, if a certain movement or position hurts, try to modify the workout to avoid the aggravating activities. Also, anytime you’re training with resistance, remember that proper technique is important. Don’t get so caught up in your dancing that you forget proper form. (Edward R. Laskowski, M.D.)
Benefits Zumba Dance Workout to Lose Belly Fat:
Fat and Calorie Burning
At its core, Zumba classes are intended to provide a large calorie burn through aerobic activity. Depending on body weight, sex, fitness level, and other physical factors, the number of calories you burn in a typical Zumba class will vary, but most people will burn between 400 and 600.
The class involves interval training, alternating periods of high-intensity effort with more difficult moves performed at a faster pace with periods of recovery at a lower intensity. This style of workout burns more calories and is better at burning fat than steady-state cardio.
Zumba is both a dance class and a fitness class, so don’t be surprised if you find yourself moving from a fast merengue step to a long, slow set of push-ups on the wall, or doing several sets of squats followed by plyometric jumps.
Aside from its heart-health benefits, Zumba provides a workout for the whole body. From head and shoulder rolls that loosen up the neck and warm up the upper body, to footwork that strengthens and stretches calves and ankles, this fitness method touches on nearly every muscle and joint.
Read more: Zuma Dance help everybody feel happy
Hips and abs receive particular attention in the Latin dance style, and as with many dance exercise classes, thighs and butts often end up being sore the day after class. Flexibility is not ignored in a Zumba class either, with warm-ups and cool-downs a regular part of Zumba programming.
Fun for Everyone
Zumba classes are winning over fitness enthusiasts across the world as Zumba instructors are being certified to teach classes in record numbers. Owing to popular demand, gyms and studios worldwide are offering classic Zumba classes, as well as Zumba Gold for senior citizens, Zumba for kids and even Aqua-Zumba done in swimming pools.
Because Zumba is based on music and dance, it seems to speak a universal language that people of all nations can relate to.
There is no large learning curve in a Zumba class, either. New participants may receive small-scale steps rehearsals before some longer dances, but in most cases, first-timers can simply jump right into a class and follow along with the instructor.
Zumba instructors are trained to explain little with words, and instead use their body and hand motions to indicate which steps will follow, to keep class plans flowing and easy to follow. Whoops, and hollers are a regular occurrence while the dancers have legitimate fun dancing to infectious rhythms.
How Zumba Exercises Works:
Grooving to the beats of salsa, flamenco, and merengue music feels more like a dance party than a workout, which is exactly what makes Zumba so popular. The Latin-inspired dance workout is one of the most popular group exercise classes in the world.
The high-energy classes are set to upbeat music and feature choreographed dance numbers that you might see in a nightclub. You don’t need to be a great dancer to feel welcome in a Zumba class.
With the tag line, “Ditch the Workout, Join the Party,” the classes emphasize moving to the music and having a good time, no rhythm required.
There are several different kinds of Zumba classes, from Aqua Zumba workouts to classes like Zumba Toning that incorporate weights for additional calorie burning and strength training. There are even Zumba classes for kids.
Working up a sweat in the 60-minute classes burns an average of 369 calories — more than cardio kickboxing or step aerobics. You’ll get a great cardio workout that melts fat, strengthens your core, and improves flexibility.
Intensity Level: Medium
Zumba is an interval workout. The classes move between high- and low-intensity dance moves designed to get your heart rate up and boost cardio endurance.
Areas It Targets
Core: Yes. Many of the dance steps used in the routines emphasize the hips and midsection to help strengthen the core.
Arms: No. Traditional Zumba classes do not target the arms. Specialized classes like Zumba Toning use weights to help strengthen and tone the arms.
Legs: Yes. The jumps and lunges that are parts of the choreographed movements help work the quads and hamstrings.
Glutes: Yes. You’ll feel the burn in your buns while you move to the beat.
Back: No. Though the workout involves your whole body, it’s not focused on your back muscles.
Flexibility: Yes. The dance moves were designed to enhance flexibility.
Aerobic: Yes. The high-and low-intensity intervals make Zumba an excellent cardio workout.
Strength: Yes. Traditional Zumba workouts emphasize strengthening the core, while Zumba Toning and Zumba Step workouts incorporate weights to build muscles in the arms, legs, and glutes.
Sport: No. The classes are not considered sports.
Low-Impact: No. The classes are high-energy and involve jumping, bouncing, and other high-impact moves.
What Dr. Melinda Ratini Says:
Zumba is one of the most fun and versatile fitness crazes to come along in a long time. Classes can be geared for just about any fitness level. Though most Zumba involves high-impact moves like bouncing and jumping, it can be modified to meet your needs.
If you want an overall strength training program, look for a Zumba class that incorporates some light weights for your upper body.
You can start slowly if needed, or you can dance your heart out if you are in great shape. If you just love to move your body to the music, then Zumba is for you.
Talk to your doctor before joining a class if you have been inactive, have any medical issues, or take any medicines, just to make sure Zumba is right for you. And talk to instructors before class about your fitness level and any health conditions you have so they can suggest modifications.
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.
Steer clear of high-impact moves if you have knee or back pain or arthritis. Other ways to get a good workout are gentler on the joints.
If you have a handicap or other physical limitation, consider wheelchair Zumba classes, which are a good, fun, nonweight-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. (SOURCES: American Council on Exercise: “Zumba: Sure It’s Fun But is it Effective?”Zumba.)
A 2012 study conducted by the American Council on Exercise says yes, with results showing Zumba to be even more effective than other popular fitness classes.
Zumba Exercises To Lose Belly Fat:
Belly fat is stored in fat. Your body stores fat when you consume more calories than needed to fuel your physiological functions, such as breathing and digestion, your daily activities of living and your exercise activities.
To burn belly fat, you need to create a calorie deficit or take in fewer calories than you burn each day. You can do this by cutting calories from your diet and exercising more to burn calories. When you maintain that calorie deficit for a period of time, you’ll begin to lose weight.
You can’t spot-reduce, however. You can’t target just your belly for losing fat. You have to lose overall body fat, some of which will come from your belly.
Calories Burned Doing Zumba
The 2012 ACE study followed 19 healthy females between the ages of 18 and 22 as they participated in a Zumba class wearing a heart monitor. On average, the women burned 9.5 calories per minute. That’s more than the calories-per-minute burned in the previous testing of advanced Pilates classes, power yoga, step aerobics, and cardio kickboxing.
The calories you will burn in a Zumba class depend on a lot of factors, including your body weight, age, gender, the intensity with which you move, the difficulty of the class and more. You can wear a fitness tracker to monitor your calories burned so you can be more precise about creating your calorie deficit.
Best for Belly Fat
Zumba workouts alternate periods of high-intensity exercise with periods of lower intensity activity — a method called interval training. Interval training has many benefits, including improved cardiovascular fitness, lowered cholesterol and improved insulin sensitivity, which is the way your body uses glucose to make energy.
Compared to steady-state, moderate-paced exercise, in which your heart rate stays fairly even throughout your workout — for example, riding a stationary bike — interval training is better at burning total body fat. In addition, interval training has been shown to specifically target belly fat stores for oxidation in a way that steady-state cardio can’t, according to a 2011 research review in the Journal of Obesity.
Recipe For Success
Zumba is a fun and effective way to burn belly fat, as long as you do it regularly. The Centers for Disease Control and Prevention recommend getting 2.5 to 5 hours, depending on intensity, or more of cardiovascular exercise each week for the most health and fat loss benefits. Therefore, you should take at least three Zumba classes each week.
Working with your doctor or a nutritionist can help you create a plan for burning belly fat that takes into account your specific calorie needs and how many calories you need to burn each day. With that information in hand, you can decide how much Zumba you need to do each week to lose your belly fat.
Should Men Do Zumba?
A Little Background on Zumba
Zumba was brought to the United States in the 1990s by Alberto “Beto” Perez. Perez invented the workout as a 16-year-old aerobics instructor in his native Colombia when he forgot the music for a class and used an eclectic mixed tape instead. His students loved it.
In 2001, he and his American business partners launched Zumba Fitness in the states. Today, Zumba Fitness says it is the most popular branded fitness program in the world and is being used in 180 countries by more than 15 million people every week.
How Many Men Are Doing Zumba?
While there’s been no outside study of the gender breakdown of these dance classes that I know of, I’m willing to bet about 95 percent of the participants are female. The women I talked to while reporting this article said that they never or rarely see men in their Zumba classes.
A Zumba Fitness spokesperson said the official numbers are 80 percent women and 20 percent men, but at least one Los Angeles studio owner agreed with my 95/5 assessment based on attendance there.
The reasons for this are not just specific to Zumba — men, in general, prefer to work out alone, while women make up the majority of most cardio classes. But Zumba, as opposed to other dance classes like hip-hop and breakdancing, which at least get a smattering of dudes, seems especially unpopular with men.
The question is: Why? Why don’t men Zumba? I set out to find the answer. As it turns out, there are a few reasons. And one of them involves mustard stains.
What Zumba Classes Are Really Like
I enrolled at Your Neighborhood Studio in Culver City, where the rooms have wood floors, ballet barres and floor-to-ceiling mirrors that provide ample opportunity to see every mistake you make during each routine.
The instructor began each song by silently introducing a series of dance steps no American man has ever performed outside of an NFL touchdown celebration. The typical routine went like this: Two-steps-left, kick-pivot, two-steps-right, kick-pivot.
We’d repeat those steps a few times. I’d get better at the moves. Got it. Awesome. But then — wait, what? — the instructor would introduce a whole new sequence. Some women, such as my wife, magically got the dance steps as they happened.
Meanwhile, I’m tripping over my feet and saying to myself (or possibly out loud, I can’t quite remember), “What was wrong with the last sequence? I was NAILING IT! Why must we always change?” In Zumba, you do 10 to 12 songs in an average class, so I basically became more unhinged with each new track.
So, that’s the first main thing I noticed, which I think cuts to the heart of why many men avoid Zumba. I had no idea what I was doing most of the time, knew I looked like an idiot and every new sequence made me want to punt the MP3 player.
Why? Zumba took me out of my element and put me face-to-face with my insecurities. And because of that giant mirror, I got to see every mistake I made. And for men, that sucks. As a guy, you want to be the best in the room — especially if that room is full of fit women. When you’re not, it’s humbling.
But here’s the saddest part of all, and it didn’t occur to me until around my third class: My shame, embarrassment and towering loathing for my inability to move my body in sync with the music and the instructor, was all coming from within.
Not once did a teacher or classmate say anything about how poorly I danced. No one made a single critical, pitying or mocking glance. No one seemed to even notice my struggles. Yet I felt stupid.
As it turns out, I was suffering from what psychologists call “The Spotlight Effect.” That’s a fancy term for the tendency to overestimate the extent to which your actions and appearance are noted by others.
It’s natural to think everyone is looking at you all the time, like when you’re sure everyone at the party will notice the mustard stain on your jeans. But as researchers at Cornell concluded in a 2000 paper in the “Journal of Personality and Social Psychology,” it’s more likely that no one is looking at you.
No one is obsessing about that yellow glob but you.
My female classmates ranged in age from 20s to 60s. Their skill level was all over the place. But there was no judging.
At first, I felt almost crippled with fear over what these people — these nice people who I didn’t know and probably would never see again — would think of me. Even though science tells me that they likely didn’t even notice!
When I asked Zumba creator “Beto” Perez how to increase male interest in Zumba, he said, “Men just need to get over their insecurities.”
That’s easier said than done.
What Men Are Missing About Zumba
My embarrassment and fear were eventually overridden by an even more intense sensation: Exhaustion.
In Zumba, the movement is almost non-stop. There are five-second breaks between songs, enough time for a quick towel or a drink of water, but no real rest. The sweat pours quickly and heavily because you’re using every muscle in your body.
Perez says that Zumba doesn’t feel like a workout, and he’s right. Zumba feels like a wedding reception where you never leave the dance floor and every song is a line dance choreographed by a high-strung bridesmaid.
It took two classes, but I eventually began to lose my inhibitions. I began, to borrow a phrase, to dance like nobody was watching. I stepped, shimmied and shook. I spun and didn’t knock anyone over. I was actually having fun. And I discovered what women worldwide already knew: Zumba is a good workout.
You burn about the same number of calories you would on a treadmill, but there are more challenges and a greater variety of muscle movements. As you get better at the moves, you experience more enjoyment from the class — and a sense of achievement.
Zumba’s biggest upside: Time flies. A lot of working out is monotonous, and when you’re bored, time creeps by slowly. But with Zumba, you’re learning dance steps, memorizing them, putting them into combinations, paying attention to the instructor, keeping your distance from the people around you and listening to the music for cues.
A total-body workout that’s challenging, helps you become a better dancer, makes time pass quickly and puts you in a room with 20 women? Perhaps the real question is why isn’t EVERY guy doing Zumba?
Cost: Yes. You’ll need to sign up for classes through a fitness center or buy Zumba DVDs to follow the choreographed steps.
Good for beginners: Yes. Zumba emphasizes moving to music and having fun regardless of your fitness level.
Outdoors: No. The classes are offered in fitness studios.
At home: Yes. You can buy Zumba DVDs and follow the dance workout at home.
Equipment required: None, except for your sneakers.
Zumba exercises to lose belly fat with music:
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