Aerobic is a fitness programme featuring movements inspired by various styles of Latin American dance and performed primarily to Latin American dance music.
Equipment: gym shoes (sneakers)
Benefits: Zumba is beneficial for heart health, improves coordination, tones your entire body, and may help relieve stress.
Safety: Drink lots of water during the class. Take a break if you feel tired or dizzy. You may want to wear shoes that provide good ankle support if you’re prone to ankle injuries.
Duration and frequency: 60 minutes, 1 to 3 times per week
If you like to dance, Zumba is a fun choice for an aerobic workout. After warming up, your instructor will instruct the class through easy-to-follow dance moves set to upbeat music. You’ll finish with a cooldown and stretch.
Shoes are required. Drink plenty of water throughout the class. You can always take a break and rejoin if you get tired.
Equipment: stationary bike, cycling shoes (optional), padded bicycle shorts or pants (optional)
Benefits: Spin classes build strength and improve muscle tone and cardiovascular endurance.
Safety: If your new or need a refresher, ask the instructor to help you set up the stationary bike. Lower your resistance if you get tired, or take a break if you feel lightheaded.
Duration and frequency: 45 to 60 minutes, 1 to 3 times per week
Unlike a leisurely bike ride, a spin or cycle class will get your heart rate up. It may include resistance and climb (incline) portions for maximum training benefits. This will help you build strength and tone your muscles. Some classes require cycle shoes that you “clip” into the bike. You can usually rent these at your facility.
Most spin classes are 45 to 60 minutes long and include a warmup, cooldown, and stretch. Bring water with you to the class. If you’re new, you can reduce the resistance on the bike and peddle lightly for a break if you get tired.