How to Use Zumba to Improve Cardiovascular Health

Heart disease is one of the leading causes of death in the United States. Almost every 29 seconds an American will have a coronary event, and roughly every minute someone will die from one. The good news is that regular aerobic exercise lowers the risk of developing coronary artery disease, which is the most common type of heart disease. Zumba, a form of aerobic exercise, can help to reduce the risk of heart disease while providing a fun and energetic workout.

Things You'll Need

• Heart rate monitor.

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Instructions

• 1

  Determine the right level class. All Zumba classes involve basic Latin inspired dance steps done to Latin rhythms, notes Zumba.com. While there is some variety among instructors, there are various levels, so you can start at the best pace for you. The easiest level is Zumba Gold, which is geared to seniors and those who are not in condition for more strenuous exercise. Zumba Gold introduces participants to the basic moves at a slow pace. Zumba Basic Level 1 teaches salsa, merengue, cumbia and raggaeton steps. It's geared to the beginner who is ready for more than Zumba Gold, but the movements are simple and low-impact. Zumba Basic Level 2 is an intermediate-level class that introduces belly dance, flamenco, tango and samba steps. There are variations to accommodate exercisers who want a low or high impact workout. Zumba Toning uses weighted Zumba sticks, which you shake like maracas for even more of a Latin flavor. Using the sticks can tone the muscles even more and allows you to create rhythm as you dance. Before you take a Zumba class, talk to the instructor to find the right level as some instructors may combine levels.

• 2

  Attend classes three to five days a week. To prevent and manage heart disease, the American College of Sports Medicine recommends that adults participate in moderate-intensity cardiovascular exercise for 30 minutes a day, five days a week, or perform vigorously intense cardiovascular exercise 20 minutes a day, at least three days a week. Some individuals may need closer to 45 to 60 minutes depending on the risk for disease. Moderate intensity means working hard enough to raise your heart rate and break a sweat but light enough to still carry on a conversation. Zumba classes are typically 60 minutes long and outside of a short warm up and cool down, the goal is to keep the heart rate up the entire class and you will sweat.

• 3

  Use a heart rate monitor. When it comes to preventing or managing heart disease, general guidelines are to work out at 60 to 80 percent of your maximum heart rate. Determine that rate by subtracting your age from 200 and then multiplying the result by 60 percent and 80 percent. Sixty percent is a moderate level of exercise, while 80 percent is vigorous. To ensure that you are within your target heart rate range, wear a heart rate monitor while taking Zumba. The monitor will beep when your heart rate gets too high or too low; so that you can just focus on dancing and having a good time, without stopping to take your pulse.Many monitors will also keep track of how many calories you burn to support your weight loss efforts and losing weight alone, reduces your risk of heart disease reports the American Heart Association.

• 4

  Find the right instructor. All Zumba instructors must go through training to be certified, but it's just one day of training. Ask your potential Zumba instructor whether he or she also holds a national certification to teach exercise from the Aerobics and Fitness Association of America, the American Council on Exercise, the American College of Sports Medicine or the National Strength and Conditioning Association. These certifications ensure adequate knowledge of anatomy, physiology and injury prevention. When taking a class, remember that it's your class, not the instructor's. The instructor should be available before and after class for questions and face you during most of the class. You should be encouraged to work at your own pace and variations should be offered. You should leave the class feeling exhilarated and wanting more, not feeling discouraged, sore or exhausted.