Zumba Fitness: Sure It’s Fun But Is it Effective
​ACE Zumba Study“Ditch the Workout- Join the Party!” Many of us have heard this Marketing slogan for the hot and ever so popular fitness class Zumba®, but can you be a part of the party AND still get a great workout? Inquiring minds want to know! With that question posed, the American Council on Exercise (ACE®) commissioned Dr. Pocari and his team at the University of Wisconsin- LaCrosse’s Department of Exercise and Sport Science to get the facts about the effectiveness of this Latin-inspired dance-fitness workout currently being performed by more than 12 million people worldwide!This ACE-sponsored research study was designed to determine the average exercise intensity and energy expenditure of a Zumba Fitness® class. All 19 subjects in this study were healthy females, ranging in age from 18-22 years old, and each had previous experience taking Zumba Fitness® classes.  Once a baseline of fitness was established for the study subjects (using a maximal treadmill test that measured both heart rate and oxygen consumption), each subject participated in a single Zumba session while equipped with a heart-rate monitor. While the exact length of the class varied depending on which day it was conducted (class lengths were anywhere from 32 to 52 minutes each), the same Zumba-certified instructor taught all of the sessions.Upon reviewing and calculating all of the data, the researchers found that participating in a single Zumba Fitness® class burned on average 9.5kcal per minute, making it both a fun AND effective workout! In fact, Zumba Fitness® classes have been shown to burn, on average, more calories per minute than other popular group fitness classes, such as step aerobics, Pilates, hooping and power yoga, formats which the team at the University of Wisconsin- LaCrosse have also conducted research studies for.With that being said, researchers concluded that Zumba Fitness® classes can serve as an excellent way to improve cardiorespiratory fitness while also positively affecting body composition, in addition to strengthening the core and improving flexibility with the numerous hip and midsection movements included in these classes. It is, however, important to keep in mind that depending on the choreography and the instructor there can be a wide range of intensity for Zumba® classes, just like any other group fitness modality.The bottom line is when it comes to long-term adherence to regular exercise the enjoyment factor is key, and Zumba® has proven that there’s no shortage of fun in these high-energy (and effective) classes! By the American Council on Exercise

The Most Effective Warm-Up

March 27, 2014

The most limited resource we have is time—there never seems to be enough of it to do the things we want to do, let along to do the things we need to do like regular exercise. An effective exercise program should provide the greatest amount of benefits in the shortest amount of time possible. The recent trend of high-intensity interval training (HIIT) is one way to achieve this outcome. Another is through circuit training, which involves performing a series of exercises in a row with little-to-no rest in between. Whether you are focused on a short, high-intensity workout or following a longer, traditional exercise program, the most important component is a complete, total-body warm-up.

When doing your warm-up, start with two to four core exercises and then progress to two to four bodyweight exercises, which integrate actions of the hips and shoulders by moving the body in a variety of directions. If time is an issue, doing two sets of two core and two bodyweight-movement exercises can provide an effective way to start. However, doing a couple of more sets of exercises will help ensure the body is completely warmed up and ready to go. Try this total-body warm-up circuit, which can be used to properly prepare your body for your favorite physical activity:

Hip bridge

This exercise increases activity in your glutes while providing an effective stretch for the hips and low back. Perform two sets of 10-12 reps with 30 seconds of rest in between.

Bird-dog

This exercise requires stabilization of the spine while the arms and legs are moving, which is great for both upper- and lower-body workouts. Perform two sets of 10-12 reps with 30 seconds of rest in between.

Plank

This is great for engaging the muscles responsible for stabilizing the lumbar spine and shoulders. Hold for 20-45 seconds, rest for 30 seconds, and repeat.

Side-plank

Tis exercise engages the muscles responsible for lateral core stability and stabilizing the shoulder. Hold for 20-45 seconds, rest for 30 seconds, and repeat on the other side.

Side lunge

Not only is this an effective warm-up exercise, it’s also great for developing muscles in the hips and outer thighs. Doing side lunges in the warm-up sneaks in an opportunity for some extra leg work, which is never a bad thing. Perform 12-15 repetitions on each side, rest for 45 seconds, and repeat for a second set.

Push-ups

This is an essential warm-up exercise for upper-body strength-training days. Perform two sets of 6-10 reps with 45 seconds of rest in between each set; modify as necessary.

Bodyweight squats

This is a great warm-up finisher. Keep the chest up high, sink back into the hips and press your feet into the ground to return to standing. Perform two sets of 12-15 reps with 45 seconds of rest in between each set.

These exercises gradually increase in intensity and progress from stabilization to movement. Once you learn this routine, it can be an effective warm-up for resistance training or, if you're traveling and don't have access to equipment, you can turn it into a total-body workout by adding a couple of more reps and sets to each exercises.

By Pete McCall, MS 

D.O.M.S/ Delayed Onset Muscle Soreness

 There are many challenges in physical exercise. One of them are D.O.M.S; Delayed Onset Muscle Soreness.... OUCH!!



Getting into a routine and finding the time to workout is a challenge in itself. I mean, we have jobs for crying out loud! Then there are the kids, soccer, traffic, etc... To top it off, PAIN?? Who needs that??



There are ways to elevate this.



Our mobility, integrity, and resilience are determined in large part by how well hydrated our fascia is. In fact, what we call “stretching a muscle” is actually the fibers of the connective tissue (collagen) gliding along one another on the mucous-y proteins called glycosaminoglycans (GAGs for short). GAGs, depending on their chemistry, can glue layers together when water is absent, or allow them to skate and slide on one another when hydrated.^1,2 This is one of the reasons most injuries are fascial. If we get “dried out” we are more brittle and are at much greater risk for erosion, a tear, or a rupture.





Hameedah Tirado

I don't feel like exercising today...

 

 Even professional athletes have these days. However, they have a group of supportive people around them to help motivate them on "off" days. Days when they aren't feeling 100%.

That is a key tip for us ordinary people who are beginning or even maintaining a healthy and git lifestyle.  Surround yourself with people on the same mission as you! I have many friends whom I love dearly. Yet, we don't spend as much time together since I've changed my lifestyle back to healthy one. Be prepared for that.



When you change, you may be the only one in your current circle. No problem, just find a new one. It's not to say you will LOSE your old friends. It's just a part of your growth.







Happy Health!!





Hameedah Tirado

Obstacle Course

Have you competed in one of these? I far too excited as I prepare for my 1st Obstacle Course. This is not only going to be seriously challenging goal but a fun one also!

Best advise I can give to someone looking to adopt and healthy and fit lifestyle is, SET GOALS. I'm not talking about basic goals such as walking 1 hour on a treadmill or, losing 5 pounds per week. I'm talking about active, participating goals that test and challenge your progress like a boss!!



In addition, these events provide training apps you can download that help you train and prepare!!



Have you participated in any Obstacle Courses? If so which ones and what was your experience like?

Hameedah Tirado

3 Day Weekend

Happy Friday!!!

What do you have planned for this beautiful 3 day weekend? I'll be teaching my Saturday evening Zumba class. Stop in if you feel like joining the party! We'll be in North Hollywood at Madilyn Clark Dance Studio at 4:30PM.

Have a safe on wonderful weekend!! Please take the time to remember our fallen service member who sacrificed their lives to make our festivities possible!

My Personal Story

I was asked by ACE/ American Council on Exercise to share my personal fitness story. I've decided to share it with you.

I've always been interested in sports, never looked at it as fitness until I was no longer. Since childhood I enjoyed conditioning and challenging my body to that of an athlete, because I was.

Until one tragic night, 10 years ago, when I was a victim of a senseless act of violence. This left me without the use of my left leg. I was told by countless doctors that I would never walk again without the aid of some type of assistance, i.e; cane, walker, crutches, etc...

Needless to say, I was devastated! I was an athlete, that is my gift, my passion! Losing the use of my leg was like a musician losing fingers! The physical, mental and emotional pain grew. The depression grew, the weight added. I never accepted the diagnosis that I would never walk again. However, I didn't see athleticism in my future.

One day, something in me reignited and I wanted ME back. So, I started to try and get back in the gym. I would need a book to tell you about all of the pain and surgeries and reconstruction. All of the emotional healing I have and am still dealing with.

It has been a long and grueling challenge and I am STILL on that journey of recovery. I have made tremendous strides along the way. I am a Zumba Instructor, and ACE Certified Group Fitness Instructor and will run my first 5k race in June. I am still very much overweight and I don't let anything stop me!

I am proof that it is never too late or too soon to get fit! NEVER GIVE UP!!!

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