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Zumba Your Way To Better Health (Safely)

09/21/12

  05:13:01 pm, by MedBen5   , 320 words,  
Categories: Wellness

Zumba Your Way To Better Health (Safely)

Zumba has quickly risen to the top ranks of popular fitness options. The combination of music, Latin-inspired dances and a good calorie-buring workout attracts a wide variety of participants, including many who have fell off the wellness bandwagon for awhile.

Of course, jumping into any exercise after a long layoff raises the risk of health hazards. The twisting movement that is a big part of Zumba can result in meniscal tears of the knee. And injuries to the hips and lower body are also common.

Fortunately, Zumba can be a safe activity if performed properly. Orly Avitzur, MD suggests the following ten tips, which we highlight below. You can read his full comments at KevinMD.com:

  1. Prepare for class. Take a prep class or, if you’re a baby boomer, try to find a Zumba class geared toward your age group.
  2. Find an experienced instructor. Before signing up, research your teacher’s experience and the extent of his or her fitness or dance certification.
  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.
  4. Avoid the wrong floors. 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.
  5. Ditch the crowds. 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.
  7. Warm up and cool down.
  8. Hydrate.
  9. Modify those moves. Use common sense and avoid dangerous moves, even if the teacher and your neighbors are doing it.
  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.

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