How to Stay Safe with Zumba

How to Stay Safe with Zumba

So what can you do to avoid the risks and still have some fun? SSR of Rockville will be hosting a Zumba class Thursday, February 21st at 7:30pm. Here are 10 tips on how to stay safe with Zumba!

1. Prepare for class. Zumba instructors select dance steps from a variety of styles, including salsa, samba, merengue, hip-hop, tango, and belly dancing. Take a prep class that teaches the basic moves or a beginner?s Latin-dance session before you show up at your first class.

2. Find an experienced instructor. Any enthusiast can receive basic certification after completing just a one-day course. Before signing up, research your teacher?s experience and the extent of his or her fitness or dance certification. You should look for a licensed Zumba instructor who is also certified by the?National Academy of Sports Medicine as a personal trainer and by the Aerobics and Fitness Association of America as a leader in group exercise. You’ll find licensed Zumba teachers at, where you can also search for classes by ZIP code and day of the week.

3. Wear the right shoes. Shoes for Zumba should have few or no grips on the soles so you can pivot easily without sticking to the floor. Dance shoes with pivot points allow multidirectional movement. Don?t wear running shoes, which are made for forward?not side?movement. People who wear running shoes for Zumba are at a higher risk for hip, knee, and ankle injuries. It?s also important to find flexible shoes with the right amount of arch support.

4. Avoid the wrong floors. Zumba studios are opening up everywhere from? converted church basements, school auditoriums, office buildings, and strip-mall storefronts. But not all floor types are appropriate. Be wary of unforgiving surfaces such as concrete, concrete covered with a thin layer of wood, or floors with hard tiles, and avoid carpeted surfaces. Hardwood floors, which provide a certain amount of give, offer a good venue for Zumba. But they still can get damp from sweat, humidity, or wet soles. Be sure to test your glide before you start, and mop up your area if needed.

5. Ditch the crowds. Zumba requires a healthy amount of physical space so that people don?t injure others with high-velocity movements like boxing punches or chorus-line kicks. Crowded classes can lead to injuries, bumps, and falls. Check out multiple facilities and various times of the day to find which classes are least congested.

6. Stretch after your workout. Recent research suggests that stretching before a workout may actually hinder performance. The best time to improve flexibility and posture is after class, when your muscles are warmed.

7. Warm up and cool down. A good warm-up will help raise your body temperature, work your muscles, and reduce soreness afterward. A brief cool-down consisting of lighter physical activity will help bring down your heart rate, respiratory rate, and body temperature. Zumba instructors often use music with a slower beat as the initial and final song to accomplish those goals.

8. Hydrate. You?re likely to perspire a great deal and can become dehydrated quickly. So bring a bottle of water and stop for frequent sips. Humidity can add to your risk of passing out. Watch for lightheadedness and stop if you feel faint.

9. Modify those moves. Use common sense and avoid dangerous moves, even if the teacher and your neighbors are doing it. A good instructor will demonstrate lower-intensity alternatives and tailor the class to participants? level of performance.

10. Consult your physician. As with any high-intensity cardio exercise, it?s best to see your doctor before you begin, especially if you have heart disease or kidney disease, asthma or emphysema, high blood pressure, arthritis, osteoporosis, or disk herniations.

So there you have it, ten tips to help you stay safe with Zumba!? Enjoy your class!

If you have any questions or if you would like more information, please contact Sport and Spine Rehab by visiting our website today!

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