Zumba for weight loss: Know the benefits

Of the million ways to lose weight, dancing your way to fitness is one of the best! So, dance to the beat and try Zumba for weight loss!

Out of the gazillion ways to lose weight, dancing is one of the most fun exercises! Have you ever tried Zumba for weight loss? It is an enjoyable way to include aerobic exercise in your fitness routine while helping you lose weight. Adding a bit of rhythm to your exercise and giving you a break from your mundane routine, Zumba may be the perfect way to melt those calories like you always wanted. So, what are you waiting for? Shimmy your way to weight loss with Zumba!

What is Zumba?

Zumba is a combination of Latin-inspired dance and aerobic movements that often feature choreographed routines that incorporate elements of different dance styles. This dance cum exercise was created in the 1990s by Colombian dancer and choreographer Alberto “Beto” Perez. It is high energy and fun, aiming to improve overall health.

Also Read: Here’s how dancing for an hour can do wonders for your body

dancing for weight loss
Do Zumba 3 days a week to lose weight! Image courtesy: Shutterstock

A full-body workout, Zumba involves the movement of the entire body, which helps you burn calories, build endurance, improve cardiovascular fitness, manage blood pressure, increase pain threshold, and improve quality of life.

Zumba for weight loss: Does it help?

Just like any other dance form, Zumba can also help you lose weight. A study published in the Journal of Sports Science and Medicine found that a 39-minute Zumba class can help one lose about 9.5 calories per minute, meaning you can lose up to 369 calories in one session of Zumba. It is believed that if you burn around 250-300 calories per workout, you can maintain a healthy body weight. The study also found that you can lose more calories depending on how long you do Zumba. It also depends on the intensity of Zumba for weight loss.

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Another study published in the journal IOP Conference Series: Materials Science and Engineering found that Zumba can help you with weight loss and decrease body fat percentage. And it can help you lose visceral fat which is difficult to get rid of, says Zumba celebrity coach Sucheta Pal. So, why not include it in your weight loss routine? Plus, it is fun!

“The best part is Zumba feels like a party rather than a workout. And being consistent in exercise is the key to seeing results. Zumba makes working out fun and it’s addictive thanks to the great music and dance forms that a Zumba class includes. Zumba helps you lose excess fat. This coupled with a great lifestyle of the right nutrition, sleep, and low-stress levels is a good recipe for fat loss,” she adds.

How long does one do Zumba for weight loss?

There are certain factors that come into play when we talk about the duration of doing Zumba for weight loss. The American Council on Exercise found that a person should aim to burn 300-400 calories per workout for 3 days a week to lose weight.

“One should aim for 3 classes a week to not only see caloric burn but also promote cardiovascular fitness. The format of Zumba also works on your mind-body connection, developing motor skills, and is shown to have a great effect on your mental health. Stress reduction is another well-known factor that affects fat loss greatly,” adds the expert.

Who should avoid doing Zumba?

Zumba is a great exercise that not only helps you burn calories and lose weight, it also helps manage stress and maintain overall health. Sucheta explains that Zumba is a one-size-fits-all unless your doctor has specifically mentioned “no exercise” due to a medical condition. Here’s what the fitness expert recommends:

  • Choose a Zumba class that caters to your age group and fitness level.
  • Zumba Gold is a slower-paced low-impact workout, good for people for active older adults or those who are starting their fitness journey.
  • Aqua Zumba is good for people who have an underlying disease or condition such as arthritis. Pregnant women can also go for this type of Zumba.
  • Zumba is safe for children if it’s done under the guidance of an instructor. It is a great way for children to get moving to maintain their health.
A woman with weighing scale
Zumba can help improve overall health. Image courtesy: Freepik

Other benefits of Zumba

If you try Zumba and you think it is fun, you will not only lose weight but benefit from it in more ways than one. It helps:

  • Strengthen your core and improve flexibility.
  • Moving to the beat at a fast pace can help you build endurance
  • Improves your mood, which can be great for anyone who finds it hard to manage their mood swings
  • Studies have shown that Zumba can help improve cardiovascular health Helps manage blood pressure levels
  • Improves the overall quality of life and lead a healthy life
  • Energizes a person instantly

With so many benefits of Zumba, why not include this fitness workout in your weight loss journey immediately?

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