Zumba

When it comes to taking your first Zumba class, no one may know better about the anxieties students face than someone who's taught thousands around the world — the inventor of Zumba himself, Beto Perez. "Sometimes people see the class through the window and they feel a little intimidated because they see the coordination. . . [and] think that they need to know choreography before," he says. "In Zumba we don't have levels; we don't have beginners, intermediate, or advanced. We prepare the instructors in a way that anybody can do it." Convinced? Here are Beto's five expert tips for making your first Zumba class a success.

1. Choose the right class: Any Zumba class will offer something for beginners, but Beto especially recommends the newest offering, Zumba Sentao, which uses a chair as your "dance partner" to help you work out. Having that anchor point can help beginners feel more comfortable when they try a class, Beto suggests.
2. Get there early: If you're new to Zumba, rushing in late is not an option if you don't want to feel disoriented and discouraged. "You need to be at the beginning of the class because the warmup is one of the most important parts of the class," advises Beto. And after the 10-minute warmup, the instructor starts you out with simple steps using an easy rhythm like merengue or cha cha cha, which is why "it's so important you start at the beginning of the class," he says.

Keep reading for three more expert tips.

Stepping into a Latin-dance-inspired Zumba class for the very first time can be overwhelming. Between all the new faces and loud music, the whole scene can be a little unnerving. If you've always wanted to check out the "fitness dance party" for yourself, these eight insider tips will give you a sense of what to expect before heading into this fast-paced workout. This way you can leave your nervous feelings at the door and focus on the fun!

1. You're going to sweat: Committed gym rats will be surprised at the amount of sweat that builds up during class. There's an opportunity to take a quick break between songs or whenever you see fit, so be sure to bring a big bottle of water and a small towel. Trust me: you'll be happy you did.
2. Rock the right shoes: There's no need to invest in a pair of dance sneakers if you're not sure Zumba is right for you, but choose footwear wisely. Traditional running shoes are designed for front-to-back motion, and Zumba is all about the side-to-side movement and pivoting. Check out the bottoms of your sneakers at home, and wear the pair with the thinnest sole and most basic tread pattern — anything with ankle support will be helpful too.
3. Expect a mix of levels: Don't worry about being surrounded by the crew of So You Think You Can Dance. There will be a number of people who attend class regularly, but you'll find a mix of all levels, shapes, and sizes at Zumba. Certain hardcore dancers will be jumping and taking things to the next level with every step, while others will choose to take a break midsong. You're encouraged to do whatever feels right for your body.
4. Don't stand right up front: Even if you can't wait to get started, don't stand front and center at your very first class. Find a spot in the middle or toward the back. This way, you can get a grasp of the steps and follow people in front. After you attend a few times, try out different locations all around the room to see what you like.

Keep reading for four more insider tips.

Certain dance or hip-hop classes might seem intimidating, but Zumba attempts to alleviate any trepidations. If you've ever wanted to try a dance class but feel like you have two left feet, Zumba is a great intro into the world of dance cardio, and best of all it's a fun way to sweat and let loose while burning calories.

The choreography isn't (too) complicated: Most dance workout classes take the traditional add-on choreography approach, but Zumba is different. If there's a tune you're not loving or a move you just can't seem to master, that section of the class will be over in a few minutes. You start all over again with a new song and a brand-new set of steps. The constant change keeps things feeling new and exciting, and there's always a chance to start fresh.

You'll build coordination: Past dance classes may have left you feeling defeated at your lack of innate dancing skills. At the start of Zumba, you'll often hear instructors yelling "just keep moving!" In Zumba, as long as you're continuing to move, you're doing the workout right. There's no emphasis placed on who has the best grasp of technique; effort is everything. And the more you go to class, you'll find that your coordination and balance continue to improve — testing these skills will only make them stronger.

It's easy to go at your own pace: Depending on your body's needs, you can make Zumba a high-impact or low-impact workout. Hardcore dancers can keep up and stay challenged by quick, sharp movements and extra jumps, while beginners can move at whatever pace they can handle. At the end of each song, you're free to grab water, wipe off with a towel, or take a quick breather. Zumba's premise is all about feeling good, working hard, and taking care of yourself.

You'll leave feeling refreshed: After a tough cardio workout, sometimes you leave feeling wiped out and ready to hop back into bed. While Zumba is challenging, I always leave feeling energized, light, and ready to tackle the rest of the day with a positive perspective. It truly lives up to the "fitness party" hype.

For any Zumba or hip-hop aficionados looking to add a little variety to their home workout routine, the Latin Cardio Party ($10) makes a good option. From warmup to cooldown, the entire workout takes less than 45 minutes to complete, and all three short Samba, Cumbia, and Reggaeton dance routines are easy-to-follow and plenty of fun.

Keep reading to learn how much dance experience is necessary for this DVD.

How do you get a fun and effective workout at home? With your Wii and Zumba® Fitness 2! The smash hit dance-fitness party is back to amp up the experience with 32 all-new routines, customizable workouts, and electrifying tracks by Pitbull, Nicole Scherzinger, and more. And what's better than getting to work out at home? Working out with friends at home! You can party with up to four players as you learn 24 different dance styles from superstar Zumba instructors. So get your Wii Remote ready because you're about to show those holiday feast calories who's the boss! Buy it now, here.

Don't miss the video below to see what the buzz is all about.

Legals:
©2011 Majesco Entertainment Company. All rights reserved. Zumba®, Zumba® Fitness and the Zumba Fitness logos are registered trademarks of Zumba Fitness, LLC. Used with permission. Developed by Zoe Mode.

Want to know why Zumba is all the rage? Or are you already hooked on Zumba and want to know what it takes to teach a class? Our interview with Michele Schmidt, a certified Zumba instructor, answers all of your burning questions.

FitSugar: What is Zumba?
Michele Schmidt: Zumba is a fusion of Latin and international music combined with a heart-pumping cardio workout that's easy to follow and fun to do. It was founded in the '90s by Alberto "Beto" Perez, a fitness instructor from Columbia, when he forgot his music and improvised a traditional aerobics class with Latin music and moves that he grew up dancing to.

FS: What makes it such a great workout? Will it help a person lose weight?
MS: Zumba is an intense cardio workout, so it can help a person lose weight! Typically an hour long, classes include interval training and strengthening movements (like squats and lunges) to maximize your calorie and fat burn, as well as to improve overall body tone. Proper diet and nutrition is also an important part of any weight loss program — many Zumba teachers have said that "you can't out dance a bad diet!"

Learn beginner tips for your first Zumba class and how to become a Zumba instructor after the break!

Zumba may be a trend that's here to stay, but its growing popularity right now has led to an increase in Zumba-related injuries, according to a New York Times article.

Its broad appeal (and celeb-endorsed status) means that many new Zumba class attendees are inexperienced exercisers. While a typical class involves a mix of aerobics and easy-to-follow dance steps, the beat can get fast, and if you're not used to the pace, you may find yourself in an incorrect position. This has led to an increase in lower-body injuries in Zumba enthusiasts, like ankle sprains, hamstring and calf injuries, and muscle spasms, according to one physical therapist.

Are you a fan of Zumba? Read on for expert tips for staying injury-free for your next Zumba class.

• Wear the right shoes. Don't wear your running shoes to Zumba; their thick soles are the opposite of what you need to do fancy side-to-side footwork. Bring another type of thin-soled shoe instead, or invest in a Zumba- or dancing-specific pair. We love these Asics Gel-Naomi 2 shoes, which are designed for dance moves and offer extra cushioning for those jumping moves.
• Find the right class size. One studio owner recommends not going to a class larger than 25. That way, the instructor can always see you, and you'll have a more personal connection with him or her (which especially helps if you are having trouble with moves or need to modify your workout because of a health condition).
• Know your limits. If a sequence gets too complicated, don't push yourself to go full force. Take a few minutes to slow down and get back on track; there'll be plenty of sweat-inducing beats for you to dance to.
• Don't forget to warm up! Don't just go from locker room to rocking moves. Spend a few minutes before class warming up with light cardio and stretching — the physical therapist recommends routine hamstring, calf, and ab stretches after you warm up. Try these hamstring stretches and calf stretches before your next class!

Also important — make sure you've got the go ahead to dance the night away. While it's marketed toward exercise newbies, it's still a hard, sweat-drenching kind of workout, so check with your doctor before you start a class, and make sure your instructor knows if you have any specific injuries or other health conditions.

Source: Flickr User Lifeline Australia