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| Maria Moline, instructor, coaches her Zumba class through the dance choreography in the Patch Fitness Center in U.S. Army Garrison Stuttgart. (Photo credit: Wikipedia) |
Zumba is one of the more popular dance/exercise classes that provides cardio-vascular workout by combining dance movements and low impact aerobics. It was the accidental brain child of Colombian Alberto Perez, who one day forgot to bring music to his dance class. These classes set to upbeat Latin music provide an opportunity to burn calories and reduce body fat in a social setting. Many health benefits can be derived from any type of exercise activity. But activity carries with it the potential risk of injury to bones, muscles and connective tissue.
Zumba routines consist of a few repeated steps…
As the aging population picks up the beat in an effort to improve overall health and well-being, there are several areas for consideration. In the Latin inspired dance there are a number of moves that require your spine to twist or rotate, placing additional stress on discs. If you suffer improper alignment or have posture problems, perhaps you should consider an exercise alternative. But for those who are insistent, the steps can be adjusted to very low-impact, and slowed down a bit to avoid sudden or sharp movements. In a class of 25 or more happy participants, no one will notice if you are making minor adjustments and doing your own thing.
Surface appearance…
The floor surface that Zumba classes are traditionally held on is concrete or a layer of wood over concrete. These are non-forgiving surfaces. Wood floors are preferable because they are easier on knee and ankle joints and are less apt to result in stress injuries. Because of the impact from floor and dance moves, athletic shoes may be the seemingly best choice. They provide the most cushioning, support and shock absorption, but they also may have too much traction, which hinders the pivoting and sliding that is required in the movements. This may cause you to select a different type of shoe, which does not provide adequate cushioning. Your best bet is cross trainers or a good pair of dance shoes.
Before beginning any exercise program, consult with your doctor…
Foot and ankle injuries are not your only concern. Your back deserves consideration also. As long as you have no restrictions or limitations set forth by your doctor, you should be fine for participation in Zumba class, just remember to:
- Select proper footwear
- Select a class that dances on wooden floors
- Start slow and build gradually
References:
http://www.livestrong.com/article/444395-zumba-safe-back/
http://www.webmd.com/fitness-exercise/features/zumba-fun-is-secret-ingredient-of-latin-dance-workout
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