ZumbaZumba

Kassib 2012Kassib 2012

Are You Ready To Party Yourself Are You Ready To Party Yourself Into Shape!?Into Shape!?

Thought So!Thought So!

Zumba is a exhilarating, effective, Zumba is a exhilarating, effective, easy-to-follow, Latin-inspired, easy-to-follow, Latin-inspired, calorie-burning dance fitness-calorie-burning dance fitness-party.party.

Zumba Fitness has moved millions Zumba Fitness has moved millions of people toward joy and health. of people toward joy and health.

Zumba HistoryZumba History

Alberto "Beto" Perez was the founder of this Alberto "Beto" Perez was the founder of this “happy accident.”“happy accident.”

Zumba was created and started in 2001 and Zumba was created and started in 2001 and since then the Zumba program has grown to since then the Zumba program has grown to become the world's largest – and most become the world's largest – and most successful – dance-fitness program.successful – dance-fitness program.

Zumba has more than 14 million people of all Zumba has more than 14 million people of all shapes, sizes and ages taking weekly Zumba shapes, sizes and ages taking weekly Zumba classes in over 140,000 locations across more classes in over 140,000 locations across more than 150 countries. than 150 countries.

The Original “Fitness The Original “Fitness Party”Party”

As a fitness instructor in his native Cali, Colombia, Beto's As a fitness instructor in his native Cali, Colombia, Beto's life took an unexpected turn one fateful day in the life took an unexpected turn one fateful day in the mid-'90s when he darted off to teach an aerobics class mid-'90s when he darted off to teach an aerobics class and forgot his traditional aerobics music. He improvised and forgot his traditional aerobics music. He improvised using his own mix of music from tapes he had in his using his own mix of music from tapes he had in his backpack (salsa and merengue music he grew up with). backpack (salsa and merengue music he grew up with).

Spontaneously he created a new kind of dance-fitness, Spontaneously he created a new kind of dance-fitness, one that focused on letting the music move you (instead one that focused on letting the music move you (instead of counting reps over the music). Energy electrified the of counting reps over the music). Energy electrified the room; people couldn't stop smiling. His class loved it! room; people couldn't stop smiling. His class loved it! And on that day, a revolutionary new fitness concept was And on that day, a revolutionary new fitness concept was born – the Zumba® Fitness-Party. born – the Zumba® Fitness-Party.

You Got Game?You Got Game?

In 2010, Zumba shook the ground (once again) In 2010, Zumba shook the ground (once again) by being the first branded fitness program to by being the first branded fitness program to launch a video game on all three major gaming launch a video game on all three major gaming platforms: Wii, Xbox, and PS3. platforms: Wii, Xbox, and PS3.

Granny Does!Granny Does!

Bieber Got The Zumba Fever?Bieber Got The Zumba Fever?

http://www.youtube.com/watch?v=o4Xa1fhttp://www.youtube.com/watch?v=o4Xa1fO0O_w&NR=1&feature=endscreenO0O_w&NR=1&feature=endscreen AmsterdamAmsterdam

It’s Not Only Fun, But Also Hits The It’s Not Only Fun, But Also Hits The F.I.T.T PrinciplesF.I.T.T Principles

F=FrequencyF=Frequency I=IntensityI=Intensity T=TypeT=Type T=TimeT=Time

FrequencyFrequency Frequency means how often we engage in the exercise or workout. Frequency means how often we engage in the exercise or workout.

Frequency is one of the most important principles, as it can Frequency is one of the most important principles, as it can determine whether we have a higher or lower probability of suffering determine whether we have a higher or lower probability of suffering from a chronic disease. Research has shown that although the from a chronic disease. Research has shown that although the health recommendation is to engage in at least 150 minutes of health recommendation is to engage in at least 150 minutes of moderate-intensity exercise each week, those minutes spread out moderate-intensity exercise each week, those minutes spread out throughout the week are BEST, as it has been shown to decrease throughout the week are BEST, as it has been shown to decrease the chance of mortality and morbidity.the chance of mortality and morbidity.

WHAT??WHAT?? It just means: spread out the minutes of exercise throughout the week. It just means: spread out the minutes of exercise throughout the week.

Take enough rest to let the body heal, but engage in enough exercise Take enough rest to let the body heal, but engage in enough exercise so the body so the body can make adaptationscan make adaptations. Pretty much, no exercise BINGEing . Pretty much, no exercise BINGEing sessions!sessions!

Best frequency for cardiovascular exercise : 3-5 sessions / weekBest frequency for cardiovascular exercise : 3-5 sessions / week Best frequency for resistance exercise (weight training) : 2-4 Best frequency for resistance exercise (weight training) : 2-4

sessions/ weeksessions/ week

IntensityIntensity Intensity means the amount of effort that should be Intensity means the amount of effort that should be

invested in a particular exercise or workout. How hard we invested in a particular exercise or workout. How hard we work! There has to be a balance between working the work! There has to be a balance between working the body intensely enough to allow for the body to achieve body intensely enough to allow for the body to achieve adaptations (and get stronger, fitter, sexier, etc.), with adaptations (and get stronger, fitter, sexier, etc.), with allowing the body adequate rest and not pushing the allowing the body adequate rest and not pushing the limits beyond its capacity. limits beyond its capacity.

Cardiovascular exerciseCardiovascular exercise:  measure HR maximums to :  measure HR maximums to determine where the 75-90% intensity is best. Take 220- determine where the 75-90% intensity is best. Take 220- your age. That number equals the approximate maximum your age. That number equals the approximate maximum heart rate (maxHR). To work at a high intensity, heart rate (maxHR). To work at a high intensity, take .75-.90 x maxHR.  Moderate exercise would be take .75-.90 x maxHR.  Moderate exercise would be 45%-65% of heart rate max (or .45-.65 x maxHR).45%-65% of heart rate max (or .45-.65 x maxHR).

Resistance exercise Resistance exercise : workload is the main measure of : workload is the main measure of intensity….so number of reps, amount of weight lifted, intensity….so number of reps, amount of weight lifted, number of sets, etc. This is VERY different for each number of sets, etc. This is VERY different for each individual!!individual!!

TYPETYPE Type is whatever exercise or workout YOU want Type is whatever exercise or workout YOU want

to do, and LIKE to do! to do, and LIKE to do! It is SO important that we engage in workouts It is SO important that we engage in workouts

and exercise that is not only happy and healthy and exercise that is not only happy and healthy for our bodies, but that it is something we for our bodies, but that it is something we genuinely like to do! genuinely like to do!

Thank goodness you are in Move & Groove and Thank goodness you are in Move & Groove and love to dance (love to dance (cardiocardio), so doing), so doing ZumbaZumba, will be , will be swag. Zumba is motivating, fun, and gets your swag. Zumba is motivating, fun, and gets your heart rate up nice and high! heart rate up nice and high!

Aerobic, Strength, Anerobic?Aerobic, Strength, Anerobic?

TIMETIME Time is a very important consideration, as the body needs Time is a very important consideration, as the body needs

“time” to adapt, but too much of a good thing can be a very, “time” to adapt, but too much of a good thing can be a very, very bad thing!! It vital that our bodies get exercise (um, hello very bad thing!! It vital that our bodies get exercise (um, hello chronic disease and obesity crisis!), but it is also vital that we chronic disease and obesity crisis!), but it is also vital that we don’t go overboard.don’t go overboard.

For cardiovascular exercise, it is best to get at least 20-30 For cardiovascular exercise, it is best to get at least 20-30 minutes of moderate exercise daily. This could be a walk, minutes of moderate exercise daily. This could be a walk, ellipticizing, light swimming, or a light jog. It is not ellipticizing, light swimming, or a light jog. It is not recommended to go above 60 minutes unless that person is recommended to go above 60 minutes unless that person is highly trained, seeking to lose weight in a healthy manner, or highly trained, seeking to lose weight in a healthy manner, or training for an event. If we’re going to do cardio exercise above training for an event. If we’re going to do cardio exercise above 60 minutes (which is not a bad thing), make sure to 60 minutes (which is not a bad thing), make sure to take/consume plenty of water and good carbs.take/consume plenty of water and good carbs.

For resistance training, it is best to get at least 20-30 minutes 2-For resistance training, it is best to get at least 20-30 minutes 2-3/week. This allows for adequate time to work3/week. This allows for adequate time to work all all the major the major muscle groups, and to allow for a day of rest in between muscle groups, and to allow for a day of rest in between sessions.sessions.

Directions: Exit Ticket-Using complete Directions: Exit Ticket-Using complete thoughts and sentences, answer the thoughts and sentences, answer the following questions before leaving following questions before leaving today.today.

Which part of the F.I.T.T. principle Which part of the F.I.T.T. principle really stuck out to YOU?? really stuck out to YOU??

What are some goals in regards to What are some goals in regards to F.I.T.T that YOU have??F.I.T.T that YOU have??