Contents
The perfect workout for those who can’t live without music
Workouts
Strong by Zumba is a fitness discipline that uses reverse engineering: music is composed from movements
Cada squat, each “lung” and every “burpee»Are guided by a stroke of music in this discipline of fitness, which increases the concentration motivation and performance, according to Diana Serena, Strong by Zumba master trainer. “Moving in sync with the music allows the body to use energy more efficiently. Music helps to distract participants from feelings of effort and fatigue, in addition to raising their mood, allowing an improvement in resistance and metabolic efficiency, ”he details.
The composition of the original music for training he has been key to the development of Strong’s rhythms, created from the movements and not the other way around, as is the usual way. The most used rhythms, as revealed by Diana Serena, are drum&bass, techno, house, dubstep, hip hop or mergers like «Moonbahton». “The objective of music is to seek the maximum motivation and concentration of the participant and demand the maximum intensity in each movement, which must coincide with the corresponding beat, sound or effect,” he adds.
A HIIT-type workout
Strong by Zumba routines (all synchronized with music) include squat, lunge, plank, junming jacks, push-iup, fists and kicks combined with cardiovascular-type exercises, plyometrics and motions performed using one’s own body weight. In short, as the master trainer for Spain of this discipline explains, the movements carried out are similar to those practiced in a HIIT-type training (cardiovascular exercise performed in periods of high intensity interspersed with periods of rest. longer).
Although the value is variable and depends on factors such as gender, age, type of diet and level of training, in a session (lasting approximately one hour) it is possible burn between 550 and 700 calories.
Who is it suitable for?
The program is suitable for those who practice sports at a basic level and seek to challenge themselves. According to the master trainer, her practice is especially suitable for people with a active and healthy lifestyle who wish to improve their general physical condition, tone and achieve a slim body. Of course, so that the student can adapt the exercise to their physical condition and strength, there are three intensity proposals in each class (low, base and max).
The first results, in a month
The regular practice of Strong by Zumba, that is, practicing one two or three weekly classes (always on alternate days), will allow you to see the first results after about 4 or 5 weeks of activity have passed, according to Diana Serena, who indicates However, what is important is be constant y eat in a healthy and balanced way. Regarding the most visible changes in the tone and definition of the muscles (abdomen, legs and arms), aerobic resistance and the improvement of cardiovascular capacity, the expert affirms that the changes will become more evident after 16 weeks of work.
How is it different from zumba?
El zumba tradicional combines fitness movements and Latin rhythms, transforming each class into a combination of exercise and fun. The choreographies are performed with songs and rhythms of Latin inspiration and original and popular music is usually included. But, as Diana Serena explains, the Strong by Zumba program is very different, as it consists of a high intensity training that combines Cardiovascular, plyometric and other exercises performed with one’s own body weight. Also, in the case of music, it is produced so that each movement coincides with the corresponding beat or sound and not as a guide for the dance.
To check out the intensity, exercises, and pacing effect of this workout, check out the test class guided by Ai Lee, leader of Strong by Zumba. The songs have been composed by different music producers, including Steve Aoki, Timbaland and Krewella, in sync with the training.
Benefits
- Improves cardiovascular capacity, strength and endurance
- Tones and defines the figure
- Improves aerobic endurance
- Encourage social relationships
- Positively influences mood
Contraindications
- It is not advisable to practice it if you are on a hypocaloric diet
- You should consult your doctor if you suffer from any cardiovascular ailment
- You should follow professional advice if you have any joint or muscle problems
- It is not the best exercise for a beginner who lacks physical background