Since its emergence in the 1990s, Zumba has become very popular all over the world. So much so that there are even specialised venues where these aerobic exercises are carried out to the rhythm of the music that is played. The tunes are usually Latin, including genres such as samba and cumbia.
Whether you decide to practise this sporting philosophy by going to a physical venue or by enjoying it at home, you will obtain a series of benefits. On the other hand, it is also important to be aware of some contraindications.
Benefits of Zumba
✅ Generally, aerobic activity usually involves a high impact, exemplified by running, a discipline that can damage joints such as knees. This is not the case with Zumba. In fact, it is considered an ideal exercise for beginners to cardio routines.
✅ If practised regularly, the ligaments are strengthened, providing great stability to a whole range of joints involved in the daily life of any person.
✅ In addition, one of the most attractive benefits is that of optimising venous return. Indeed, Zumba is able to improve blood circulation, which is particularly appreciated by fitness enthusiasts of a certain age. But young people can also suffer from vascular episodes if they are affected by a genetic disorder, for example factor V Leiden. Fortunately, the risk is reduced thanks to this sporting philosophy.
✅ So it can be said that such exercise increases life expectancy, which is also a great help in the always difficult task of losing the extra kilos. Zumba is highly recommended for weight loss, and the improvement is noticeable in a short time. And no wonder, since this aerobic activity burns quite a few kilocalories.
✅ In addition to all this, there is a great improvement in coordination and balance. In addition to the physical benefits, the psychological ones cannot be overlooked. Regular zumba practice releases serotonin, with all the positive effects that this entails. Firstly, self-esteem increases dramatically, a factor that also comes from the physical improvement experienced.
✅ Having a fit body doesn't require great sacrifices, just doing these aerobic exercises daily or weekly is enough. Seeing yourself in front of the mirror without the fat that used to be there, with an overall toned and healthy appearance, brings a priceless feeling of well-being to your mind.
✅ Because it is not a high-impact sport, it allows beginners to improve in a short period of time. Non-aerobic exercisers may be able to keep up the pace for only a few minutes at the beginning of a session. However, as they participate more often, the physical and mental strengthening allows them to increase their endurance.
✅ In general, health professionals say that Zumba provides a better quality of life for those who do it regularly, although there are potential harmful effects to be considered.
Contraindications of Zumba
The sporting philosophy that has become so popular in recent years has become so famous for its dynamism. Some movements are very fast, while others suddenly have to be performed slowly. It is these changes of rhythm that can result in some mishaps such as sprains, which are quite common among Zumba practitioners.
In addition, Zumba can damage the knees in various ways: with an inflammation known as bursitis, injuring the fibrocartilage, preventing the meniscus from working normally, and so on. The soles of the feet can also suffer fibrous tissue damage causing difficulties in walking properly.
In terms of muscles, tears also occur relatively frequently. The most common adverse effect of all is cramps.
Although it may seem a difficult activity to combine with pregnancy, the truth is that pregnant women can do Zumba classes with certain precautions. We explain these precautions in our article Is Zumba recommended during pregnancy?
Taking into account these possible adverse effects, why is Zumba still so popular worldwide?
Basically for two reasons: the first is that there are few contraindications, and it is not only recommended for those who are overweight. On the other hand, it is easy to minimise as far as possible the chances of any of these effects taking their toll on those who do aerobic exercises to the rhythm of the music. This can be done by stretching not only before starting the activity, but also after finishing it.