Zumba Fitness Take merengue, salsa, reggaeton, calypso, bachata, cumbia, flamenco, soca, reggae (dancehall), bellydancing, samba, and more, put in fitness interval training techniques for a workout, add FUN, laughter, energy, and sweat, and you've got ZUMBA! It's exercise in disquise but make no mistake, our classes are not the typical aerobics class set to dance rhythms nor is it a hip-hop class by any another name - authentic Latin & International music & moves...keeping it real, keeping it ZUMBA! Best of all, you don't have to know how to dance or be "in good shape" to do Zumba, just go with the flow and enjoy the party while getting a good workout! It's an international Latin fitness experience like no other. ALL SHAPES, SIZES & FITNESS LEVELS ARE WELCOME!!! We also offer Zumba Toning classes as well as Zumbatomic classes and parties for Youth (further below)!
Join in a heart-pumping, hip-shaking latin cardio workout that flows back and forth from low to moderate to high intensity levels to burn calories*. Modifications are available and encouraged to allow all participants of all fitness levels to engage in practice and enjoy the fitness benefits. Many participants wearing a heart-rate monitor have burned 500+ calories (more or less) in a 50 to 55-minute Zumba Fitness class! This is a follow-along format; the steps are added on gradually while maintaining a cardio pace so be prepared to sweat. Smooth-soled athletic shoes or dancesneakers recommended. Offered at East Plano Academy of Martial Arts, City of Murphy Activity Center via Parks Department and at Oak Point Center, Liberty Recreation Center, Tom Muhlenbeck Center & Carpenter Park Recreation Center via Plano Parks & Recreation....refer to schedule for class times, location and availability for private class(es) for your group/event.
Chillin' out is cool, but rockin' out is a blast! This is a fast-forward fusion of the Zumba moves (salsa, cumbia, reggaeton and more), Latin & International dance themes, and high-octane workouts designed to let kids max out on fun and fitness all at the same time. Participants are able to exert some energy and increase/maintain fitness levels as they get into the groove with each class. Safe and effective, Zumbatomic helps youth develop coordination, balance, maintain weight/increase fitness level, memory and creativity while promoting an active lifestyle. Classes will begin with participants practicing a new/featured step each week and learning about the country and origin of the move. There will be several dances per class, depending on the age range, and the songs may be broken down into small parts so younger participants can learn the moves. A water break is included and some classes may include time dedicated to "educational" activities related to the history, geography and culture of dance steps, movements, and rhythms.
Zumbatomic Parties HAVE A BIRTHDAY OR CELEBRATION COMING UP? Your Zumbatomic party will begin with a warm-up involving participants practicing/learning basic dance steps followed by non-stop rhythms and age-appropriate movements for the party boy or girl and their guests. It's a great way to spice up the event with different flavors of Latin and International music, providing a memorable and active experience for everyone. Plus, it's a great way for everyone to expend some extra energy from cake and other festive treats!:) You can have your party at our East Allen Location or your location! Details about Zumbatomic classes here.
Zumba Toning Build strength and tone the Zumba Fitness way! Zumba music, dance themes and movements are blended with strength training techniques in one calorie-burning, body-sculpting workout using hand weights or weighted maracas such as Zumba Toning sticks to enhance rhythm, tone, build muscular and cardiovascular endurance. This is a 45-50 minute workout that will rival any full hour session! Ideal for all ages and fitness levels - no dance experience necessary. Rhythms are appropriately paced to ensure good form during toning/strength sections of class. Offered @ Liberty Recreation Center & Carpenter Park Recreation Center - refer to schedule.
Sample of Songs/ Class Playlist
Cuando tu no estas - Olga Tanon Eso ehh - Alexis y Fido Anamorado - Carlinhos Brown Del Pueta Pa'alla - Grupo Niche La Casa del Ritmo - Daiquiri
Un Chin Chin - Charlie Cruz Drop It on Me - Ricky Martin Shhh! - Kumbia Kings Salio El Sol - Don Omar Pan Comio' - Elvis Crespo
Ajena - Fulanito Breathless - Roy Cape (feat Blaxx)
La Fiesta - DJ Laz Por Aqui Por Alla - Jorge Cardenas Boom Boom - Kumbia Kings El Hoyo - Quinito Mendez
Encierrame - Jon Secada Acuyuye - DLG El Hombre Perfector - India Cuba Libre - Gloria Estefan Zoom Zoom - n'klabe No Es Una Novela - Monchy & Alexandra Hora Enamorada - Elvis Crespo Hoola Hoop - Macka Diamond
Quimbara - Celia Cruz La Rueda - Frankie Ruiz Rica y Apretadita - El General Ya Tu Veras - Raul Mayo Jibaro - Electra Betece - Africando Atrevete - DLG Magalenba - Sergio Mendes Ocho Versas - Raul Mayo Cogel el Gusto - Chico Alvarez So Fine - Sean Paul El Amor - Tito El Bambino
STEPS TO BETTER HEALTH
Maybe you've heard the recent guidelines about walking 10,000 steps per day. Adding steps has many health benefits: cardiovascular endurance, weight loss, increased energy, etc. Studies suggest that walking 10,000 steps a day is enough activity for weight management. With an increasing number of Americans having office jobs, long daily commutes and numerous demands on their time, many have fallen into a sedentary lifestyle. For many living a sedentary lifestyle (just living and working), they may only walk 1,000-3,000 steps per day. It is nearly impossible for us to get in 10,000 steps in a day without intentionally going out for a walk and/or engaging in other forms of exercise.
Exercise data indicates that people who go for 30-minute walks don't reach 10,000 steps per day, and walking a few thousand steps a few times per week just isn't enough to get you locked into a new fitness routine. Also, when people commit to 60-minute walks, it's much easier to find an excuse not to do it, as it can be difficult to find such a large block of time together or it can seem like a daunting task. However, add a 50-60 minute Bootcamp class, Zumba class, Bellydance class or Sole Sisters activity and you'll reach you goal much quicker in a fun, yet challenging and creative way.....in addition to reaping the benefits of increased endurance and muscle tone. So, you might wonder, how far is 10,000 steps anyway? The average person's stride length is approximately 2.5 feet long. That means it takes about 2,000 steps to walk one mile, and 10,000 steps is about 5 miles. A reasonable goal for most people, is to increase average daily steps each week by 500 per day until they can easily average 10,000 steps per day. By committing to walking 10,000 steps, you commit to creating and maintaining a healthier lifestyle.
The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) updated physical activity guidelines for healthy adults under age 65 are as follows:
- Do moderately intense cardio 30 minutes a day, five days a week OR Do vigorously intense cardio 20 minutes a day, 3 days a week AND 8-10 strength training exercises, 8 to 12 repetitions of each exercise twice a week.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still be able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
