Zumba Strong it is a totally different type of training from zumba dance. Here are the main differences, the benefits and what results it can give to our physical shape.
Zumba strong: what's the difference with zumba dance
Zumba strong - or strong by Zumba - is a bodyweight cardio training program, where all movements are perfectly synchronized to the rhythm of the music.
The main difference from zumba dance is that the strong version is not danced.
In fact, traditional zumba sessions combine - to the rhythm of Latin music - the steps of popular Latin dances - such as salsa, mambo, merengue and samba - with aerobic exercises.
During a zumba strong class, however, the movements of the dance are not there. It is a set of fitness exercises, which aim at three main objectives:
- Force
- Resistance
- Speed / plyometry
The benefits of music
All the movements, performed during a strong by zumba lesson, are perfectly guided by the rhythm of the music. This is because, moving in sync with the musical pieces, produces positive effects; makes you less tired and gives many benefits to the body, which is able to use energy more effectively.
In fact, as also happens in disciplines such as dance, the person is distracted from fatigue, thanks to music, improves mood and increases stamina.
All this contributes to the efficiency of the metabolism. The musical rhythm also increases motivation and facilitates movements.
The exercises that are performed during a lesson
During the lessons, different combinations of exercises are performed. For instance, There are many boxing moves such as strikes, top cuts, footwork, back and forth feints and lunges.
Strong by Zumba is a full body workout with high intensity and energizing music. Lessons can vary in duration, with a minimum of half an hour.
Sixty minutes of zumba strong includes a warm-up and a cool-down, plus the following four quadrants as work blocks:
- Strength exercises: for example squats, lunges, planks to prepare the muscles
- Cardio: Intervals of exercises such as jumps and kicks, to increase the heart rate
- Movements in sequence: To push your limits with burpees, push-ups and similar intense exercises
- Exercises on the ground: to strengthen the muscles of the heart, with, for example, the abdominals.
The levels
Clearly, there are various levels of this discipline, depending on your level of training. If you are interested in taking a zumba strong class, first ask the instructor for options for you if you are just starting out.
- The low level is low impact, great for beginners
- The basic level includes additional exercises, valid for a medium-sized workout
- The maximum level is indicated if you want to push yourself even harder
How fitness improves
These zumba classes are ideal for burning calories and toning your arms, legs, abs and glutes. During the sessions all parts of the body move, combining different types of exercise.
With these intervals of motion, at high intensity, you allow the body to continue burn calories even after class. You can therefore get a effective weight loss, of course, provided that these lessons are included in a correct lifestyle, which includes a healthy and balanced diet for the subject.
Strong by Zumba is also good for the heart, because it works on this heart muscle, but without overexertion. During the lessons, only your physical strength is used to perform all the movements, so this ensures that the body is not overloaded. Are you curious what a zumba strong class is like?
Take a look at this STRONG by Zumba video, where a twenty-minute sample lesson is shown, to see how a typical session works.
