Zumba is a fitness program that combines Latin music and easy to follow dance moves. Zumba routines incorporate interval training, alternating fast and slow rhythms and resistance training. Zumba’s fans say it’s so popular because Zumba is a fun way to work out.
But for people who are out of shape, taking the first classes can be like trying to run a marathon without ever having jogged around a track. Even so, many describe Zumba as addictive, and novices become hooked quickly from the endorphin fueled high enhanced by feel good music. While that’s thrilling for those who’ve never been able to stick to exercise or lose weight before, it’s also a setup for injury.
What can you do to avoid the risks and still have some fun? Here are some tips from Consumer Reports. Remember to consult your health care professional before starting a new fitness program:
•Prepare for class. Zumba instructors select dance steps from a variety of styles, including salsa, samba, merengue, hip-hop, tango, and belly dancing. Take a prep class that teaches the basic moves or a beginner’s Latin dance session before you show up at your first class.
• Wear the right shoes. Shoes for Zumba should have few or no grips on the soles so you can pivot easily without sticking to the floor. Don’t wear running shoes, which are made for forward—not sideward— movement. It’s also important to find flexible shoes with the right amount of arch support.
• Ditch the crowds. Zumba requires a healthy amount of physical space so that people don’t injure others with high velocity movements like boxing punches or chorusline kicks. Crowded classes can lead to injuries, bumps, and falls.
• Hydrate. You’re likely to perspire a great deal and can become dehydrated quickly. So bring a bottle of water and stop for frequent sips. Watch for lightheadedness and stop if you feel faint.
• Modify those moves. Avoid dangerous moves, even if the teacher and your neighbors are doing it. Perhaps the high leaps such as the “insanity diamond jump” are best left to the experts!
