Zumba: Still Keeping People Fit Years After Its Inception

There are many choices of exercise programs out there and some can be described as “more interesting” than others. Take Zumba, for example, a great program under the category of dance fitness that has been around for approximately 20 years. Zumba is trademarked and owned by a company called Zumba Fitness, LLC.  

 

This class-based exercise program was invented by accident by a Colombian man who was a dancer and choreographer, by the name of Alberto Perez. It is an aerobic exercise, meaning that it allows for increases in heart rate and blood pressure during exercise, helping to keep the heart healthy and free of heart disease. 

 

There are components of both dance and aerobics in this program. Many people use it for weight loss, healthy weight management, heart health, muscle toning and for overall fitness. It can be done by people young and old.

 

Popularity

 

Zumba is very popular, practiced by about 15 million people per week. There are 140,000 licensed and non-licensed sites for you to try Zumba. It is taught in over 185 countries so there is no good excuse not to try this fun and exciting form of exercise.  

 

The Origin of Zumba

 

Zumba was created almost by accident by Alberto (Beto) Perez when he forgot to bring along his normal aerobics tape to an aerobics class he was teaching. He decided to improvise with music he found in his car—mostly non-traditional merengue and salsa music. He improvised his first class and soon had a large following in his home country of Colombia. He moved later to the United States in 2001, where he soon met and helped cofound the Zumba movement with two other men, Alberto Aghion and Alberto Perlman.  

 

The team soon sold their program to a company called Fitness Quest. Through Fitness Quest, the Zumba program became licensed and its appeal spread through things like home videos and a string of direct marketing campaigns.  

 

Dance Moves Incorporated into Zumba

 

A wide variety of dance moves in Zumba has been taken from some of the following dance styles:

 

• Soca
• Hip-hop
• Merengue
• Salsa
• Mambo
• Samba

 

Muscles Worked

 

The dance moves are incorporated into different aerobic moves like lunges and squats. 

Besides the obvious benefits of fat burning that comes from the fast-paced cardiovascular workout that leaves you breathless while also strengthening the heart, Zumba also works various muscles groups in the body.

 

Every single move aims to build strength and lean muscle in moves that are perfectly coordinated to blood pumping music. 

 

Muscle Groups Worked Include:

 

• Hamstrings
• Quadriceps
• Glutes
• And virtually all the large and small muscle groups of the body

 

Lunges And Footwork

 

Zumba incorporates body rolls and hip shakes, along with lunges and intricate footwork, all of which blend together perfectly to comprehensively work the core and lower body muscles. 

 

It is truly a total body aerobic workout. Good for weight loss and good for building lean muscle mass. You will likely see a six-pack peeking through on your core after a few classes.

 

Classes Today in Zumba

 

Instructors in Zumba are first licensed by Zumba Fitness, LLC, and then teach hour-long programs that incorporate both slow and fast rhythms, squats, lunges, and resistance training. The music mostly used is Latin dance, although there is some hip-hop and other musical styles incorporated into the dance routines. 

 

The dance routines keep people going almost nonstop for a fun and entertaining exercise style that rivals many other aerobics class routines. There is even a Zumba Gold program for the elderly that uses routines and styles of aerobics that are more appropriate for people with less vitality and flexibility.  

 

Other Types of Zumba Programs

 

• Another program derived from the original Zumba program is Zumba Step. This latest Zumba program is primarily titrated to work on the gluteal and leg muscles. 
• Zumba Toning is also offered, which utilizes toning sticks to help work out the abdominals, thighs and arms, in particular. Zumba Toning is a great program for people who want to sculpt lean and strong bodies. 
• Aqua Zumba is held in a pool and is easier on the joints when compared to other Zumba programs. 

 

How To Get Started With Zumba

 

After checking with your doctor to be sure this type of intensive training is appropriate for you, you can do Zumba in a number of ways. Gyms, community centers, and private fitness studios offer Zumba classes. These options mean you go to a live class that will include an instructor and members. Another option is to purchase a Zumba DVD and participate it in the privacy of your home. 

 

If you find it difficult to complete a full hour session don’t get discouraged, many work up to the full hour and see impressive body changes as their fitness level rises. 

Yoga Versus Pilates And Which Should You Choose?

While both yoga and Pilates take an integrated mind-body approach to fitness and well-being, their origins, approach to these objectives and methods differ greatly. 

 

The emergence of mind-body classes like Pi-Yo and Yogalates can make it difficult for people to distinguish between the two. Although the two can be pursued as complementary activities or integrated into one style, like Pi-Yo, they are not the same.

 

It can be beneficial to practice each independent of the other and which one you practice depends on what you want to achieve. 

 

Origins

 

Yoga

 

Yoga is a spiritual practice with a physical aspect. It evolved in India 3,000 to 5,000 years ago. Yogis, people who practice yoga, use breath work (pranayama), physical poses (asanas), meditation (dhyana) and personal practices to pursue the full integration of mind, body and spirit or samadhi. Samadhi refers to attaining the state of enlightenment, bliss, or union with the divine. 

Pilates

 

Pilates emerged in the late 1900s, introduced to the world by its namesake, Joseph Pilates. Pilates developed his method as part of his efforts to heal himself. He suffered from physical weaknesses, rheumatic fever, asthma, and rickets, during his childhood. 

 

In his efforts to cure himself, he studied Eastern and Western forms of exercise, Greek and Roman exercise practices like wrestling, gymnastics and calisthenics as well as yoga.

 

How Yoga and Pilates Differ

 

In general, Western yoga practitioners are most familiar with the physical postures of yoga. Yoga postures, asanas, are only one component of an extensive system of philosophy, spiritual practices, and science. 

 

The poses are intended to build strength in the body and encourage mental focus. The asanas develop and strengthen every part of the body, joints, muscles, organs, glands, bones, and metabolism. 

 

During yoga, the breathing is deep and continuous linked to each movement and asana throughout the practice. Yoga’s extensive and currently exponential growth in popularity in Europe, the United States, and Canada supports the development of a broad range of yoga asana styles, including the more popular styles:

 

• Ashtanga
• Vinyasa
• Anusara
• Hot Yoga
• Yoga Therapy
• Restorative
• Chair Yoga
• Bikram 

 

How Pilates Differs

 

Pilates differs from yoga in several ways. Both yoga and Pilates focus on integrating the mind and body, but Pilates does not include any spiritual pursuits. It does generally increase practitioners’ sense of well-being, but this is not its primary purpose. 

 

Pilates also takes a less organic approach to movement. All Pilates exercises extend from the body’s core, also called the powerhouse. The powerhouse spans the center of the body from the pelvic floor to the top of the shoulders. 

 

Pilate’s practitioners focus on stabilizing the powerhouse and allowing other limbs to move freely to guide the body through the Pilates regimen of movements. Pilates also incorporates the use of exercise machines to offer support and take muscles through their full range of motion with optimal levels of extension and contraction. 

 

During Pilates, the breath is coordinated with the execution of each exercise. The primary focus of each move in Pilates is perfect execution, versus repetition of any particular move.

 

The Mindfulness Element Of Yoga

Overall, yoga offers more than 60 different health benefits for mind, body, and soul. It reaches into every aspect on one’s life and goes way beyond fitness and physical achievement. 

 

For example, the mindfulness approach taught in yoga that is not a part of Pilates helps one to improve many elements of life, including weight loss where getting in touch with the true needs of the body, such as hunger helps to reduce incidence of emotional eating or eating for any other reason but hunger. 

 

The mindfulness aspect of yoga can be viewed as “life skills” training. In addition, this training can help deter many emotional and mental health problems, and the associated physical manifestations that result from them.

 

Mindfulness during yoga brings calm and peace to your mind, body, and life. Through the process, you become more in touch with how you really feel, and that includes symptoms of stress. Such a heightened state of awareness allows you to better manage the triggers and affects that stress can have, thereby allowing you to avoid its serious health complications.

Many scientific studies have demonstrated the practice of mindfulness to have impressive and wide reaching benefits, including:

 

• Greater sense of well-being
• Stress and anxiety reduction
• Better mood
• Reducing risks for depression
• Better immunity
• Better social relationships
• Improved cognition, memory and focus
• Improved awareness of oneself
• Improved ability to make decisions
• Improved sleep
• Reduction in chronic pain
• Lower blood pressure and reduction in risk for heart disease
• More enjoyment of life in general
• Overall improvement in quality of life

 

Why Choose?

 

While yoga and Pilates provide similar benefits, a strong and toned body, endurance and a sense of well-being, their end goals differ. 

 

• Pilates focuses on strengthening and rehabilitating the body for optimal physical health; the mind or will is employed to achieve this goal. 

• Yoga's physical postures and breath exercises strengthen the body and discipline the mind in preparation for meditation and spiritual evolution. 

In short, Pilates is outwardly focused and yoga is inwardly focused.

 

Making the choice between doing Pilates and practicing yoga comes down to one of intentions. If the intention is simply to form a strong and balanced body, Pilates will serve. 

 

If the intention is to achieve a strong and balanced physical body while gaining mental and spiritual benefits, pursue yoga. 

 

If both outcomes seem like something you would like to experience, try them both and see which one you find most accessible and beneficial. It just may turn out that you are not willing to let either one go. 

 

Important Health Screenings For Women Over 40

The female body is an amazing machine. Strong, durable, soft, and beautiful, this vessel is unlike any other. As women age, their bodies can change in significant ways and as time goes by there is the potential for much to go wrong, and for certain health conditions to develop.

 

Due to this, it is important that all women get certain health screenings and at particular times.  For women 40 and over, there are tests both appropriate and extremely important that need to be taken to ensure you maintain your optimal health and wellness. 

 

Take charge of your life and your health by running through this checklist of important health screenings. 

 

Why Health Screenings Are Important

 

Health screenings are put in place to help doctors check for diseases and conditions that can crop up as you age. 

 

The aging process is one of the main catalysts for the development of illness because the immune and other bodily systems are slowing down. Though your body may be physically slowing down, your life certainly isn’t. Don’t get blindsided by a serious diagnosis or a life-altering condition by staying on top of important health screenings for women 40 and over. 

 

One of the most important reasons for the existence of these screenings is that early detection often saves women’s lives. One of the best examples of this is breast cancer. 

 

The American Cancer Society cites this data from the National Cancer Institute’s SEER database as to the 5 year relative survival rate of breast cancer patients in various stages of cancer. Stage 0 is early onset, and it graduates up to the most sever stage, which is, stage IV. 

 

Stage 0 - 100%

Stage I - 100%

Stage II - 93%

Stage III -72%

Stage IV - 22%

 

As you can see, survival rates get lower and lower as stages progress. This is the key to early detection, and does ensure a much higher success rate for various treatment methods.

 

According to the National Breast Cancer Foundation, Stage 0 breast cancer, medically termed ductal carcinoma in situ (DCIS) is a non-invasive cancer that is characterized by abnormal cells that have grown in the lining of the breast milk duct. In Stage 0, the cancer cells have not yet spread to the surrounding breast tissue, and is considered to be very treatable. And this is where early screenings come into play because if not detected, and therefore treated early on, the cancer will spread to the surrounding tissue and result in the development of cancer into the more dangerous stages.

 

Necessary Screenings

 

Ø  Mammogram: A mammogram is performed to check the breasts for cancer. This procedure usually begins at age 40 and is performed every one to two years. If a woman has certain risk factors, such as, family history, mammograms may need to be performed more often. 

Speak with your doctor about how often this procedure must be done and make an appointment as soon as possible. Women who neglect to get this screening may increase their risk of developing cancer or other problems and can miss out on all the benefits of early detection. It is better to be safe than sorry, so contact your doctor today.

 

Ø  Clinical Breast Exam: Complementary to a mammogram, a clinic breast exam is an extra precaution performed by a nurse, nurse practitioner, physician assistant or doctor. Though mammograms are quite effective, most women should use both exams to ensure optimal safety and assurance. 

Women usually begin receiving this exam at age 20 and it is repeated every one to three years for women between 20 and 40 years of age. This test may be able to detect lumps and other signs of breast cancer. This same exam can be used at home by women to check for lumps or changes in breasts, and is referred to as a breast self-exam. 

 

Ø  Pap Smear and Pelvic Exam: This exam checks for cervical cancer and usually begins at age 21 for most women, especially if they are sexually active. This procedure is meant to detect any signs of cervical cancer so that doctors can treat or possibly prevent the disease from developing. This procedure should be performed every three years unless recommended otherwise by your doctor. 

 

Ø  Colonoscopy: This procedure is absolutely necessary for women over 40. The starting age is usually 50 unless otherwise specified by your healthcare provider. This screening involves the insertions of a long, flexible instrument into the rectum in order to view the inside of the colon. It may sound uncomfortable, but, this test is necessary for detecting signs of colon cancer such as polyps and other growths. Unless there are certain risk factors in place, this test is only needed once every 10 years. 

For a complete list of women’s health screening tests, speak with your doctor. Some women may require more tests than others while others may need less. It all depends on you as an individual and your medical and genetic health history.

 

Remember that as a woman, you have the responsibility to take care of your body and your life. Don’t let health problems sneak up on you by being underprepared. 

 

Stay on top of your medical care, and speak with your doctor, ask questions and remain in tune with your body to ensure your good health. 

 

What Is Whey Protein and Its Health Benefits?

Whether you’re an athlete, bodybuilder, fitness enthusiast, or simply someone looking to get more protein in their diet, you should consider trying whey protein. This supplement is widely regarded as a protein staple because it helps with lean muscle growth, muscle recovery, and overall health and wellness. 

 

To understand this protein and how it helps your body and wellbeing, please keep reading this comprehensive guide to learn everything you need to know including the various benefits it offers. 

What Is Protein?

 

Protein is a macronutrient, like fat and carbohydrates that is used in every single cell of the body. Hair and nails are mostly made of protein and the body uses it to build and repair tissues. Protein is also used to make hormones, enzymes, and other body chemicals. 

 

Protein is an essential building block of muscles, bones, skin, cartilage, and blood. Unlike fat and carbohydrates, the body does not store protein to maintain an available reservoir, so it can only be obtained from food.  

 

What is Whey Protein?

 

To understand what whey protein is we must first unpack the meaning of “whey.” Whey is a term that describes milk serum, or the liquid by-product that is created when milk is curdling. In animal milk, whey protein makes up nearly 20% of the protein content while the rest is roughly casein fractions. 

 

In fact, whey proteins actually come in a variety of fractions like globulins, albumins, and more. However, for the purposes of this article, whey protein will simply refer to the whole variety of specific fractions that are found in cow’s milk. 

 

Whey protein is also a complete protein source, which simply means that it provides all 9 essential amino acids, which are, in essence, the complete building blocks of life. 

 

How Whey Protein is Made

 

Whey protein can be produced from whey through a variety of different membrane filtration methods depending upon the desired protein content. Some filtration methods include microfiltration and ultrafiltration. Once done, the whey protein is spray dried in give it the desired powdered consistency. 

 

Benefits of Whey Protein and Why You Should Add It To Your Diet

 

Protein is one of the key ingredients in muscle growth, development, and wellness. On the smallest scale, proteins are built up of amino acids which are needed for the construction of various bodily systems and tissues as well as other physiological functions. These include neurotransmission, brain metabolism, immune system function and strength, cardiovascular function, and energy production. Due to these dynamic building blocks, proteins then are the important for building and maintaining strong muscles.

 

There are a number of benefits from consuming whey protein that are all directly linked to the biological roles and properties of essential amino acids. Due to its high amount of L-leucine, whey protein is an important part of muscle protein production and other functions. 

The following are some of the whey protein’s main benefits:

 

• It can provide anti-catabolic properties during extended periods of aerobic activities
• It is quickly and easily absorbed and digested
• It boosts insulin sensitivity which can in turn boost metabolism and result in weight loss
• Improves and enhances the immune system (especially for physically active individuals)
• Helps maintain muscle mass/prevent muscular loss as a result of aging

 

Whey protein can be found as a powdered supplement but it is also present in some dairy foods. These include: 

 

• Yogurt
• Bread, crackers, cookies (other baked goods that use whey in production)
• Ricotta Cheese
• Cottage Cheese
• Dairy Butters and Creams
• Animal Milk (goat and cow)

 

The best way to find out if a certain food naturally contains whey protein is to read the label! If you do not want to purchase powders or other whey protein supplements, you can easily add these foods to your everyday diet. It is important to remember, however, that too much dairy can result in some gastrointestinal problems (bloating, constipation, etc.), so remember to eat these foods in moderation. 

 

Now That You Know…

 

Now that you have a basic understanding of what whey protein is and why it’s good for you, you may be motivated to add it to your diet. In addition to this power-protein, you may want to begin exercising and practicing other methods of self-care that can help bring your body and health into a new realm of well-being.

 

By combining the consumption of whey protein with proper eating habits, regular exercise, and getting enough sleep, you could begin to see the lean, healthy body you’ve always dreamed of forming in no time. 

 

Healthy Weight Management Tips For Seniors

Obesity is a major epidemic in the Unites States and in other countries around the world. 

 

In fact, 1/3 of US adults and 18% of kids and adolescents are obese and at risk for serious health complications, such as, Type 2 diabetes, joint problems, heart disease and can lead to premature death. 

 

In addition to the serious health consequences, obesity has a substantial economic impact that affects the country as a whole. The estimated annual health care costs of obesity-related conditions were $190.2 billion in 2010, this equates to almost 21% of all annual medical spending in the United States, and the numbers only continue to rise year after year.

 

Like anyone else, the senior and aging population needs to address healthy weight management and to be aware how weight gain can cause problems for their health. But, seniors can be even more vulnerable because as we age our metabolism slows and weight gain becomes that much more of an issue.

 

Loss Of Lean Muscle Mass

 

Have you ever watched a teenager inhale food like breaths of air and not gain an ounce? A lot of this is due to a higher metabolic rate in our younger years. 

 

Did you know that as we age, our metabolism begins to slow down? 

 

While genetics help determine our overall metabolic performance, having sufficient amounts of lean muscle mass greatly determines metabolism as well because muscle burns more calories per hour than fat, and this means that those who have lean and muscular bodies are able to burn more, even when they are at rest.

 

Our overall muscle mass decreases as we age, and this slows metabolism by about 2% to 8% per decade. This can be counteracted by performing simple strength training exercises with the use of free weights or weight machines. 

 

Ideally strength training should take place early in life, but especially as we head into our 40s and 50s, because when you maintain lean muscle mass, metabolism is not likely to decrease as much as you age.

 

Seniors, especially, are more likely to gain weight as their metabolism slows down, which, can lead to obesity and the serious health concerns related to it. 

 

Weight Gain

 

Lack of activity is the number one cause of weight gain even when we continue to eat as we have our whole lives because of the decrease in metabolism. As our metabolism decreases so does our bodies’ ability to burn calories. If we keep eating the same amount of food our bodies will start to turn the excess calories into fat. The more over weight we get the less active we become. This in turn leads to more weight gain.

 

Weight Management For Seniors

 

The Solution

 

The solution to reversing and preventing obesity is a combination of diet and exercise. A good diet will cut the number calories that you are taking in, while exercise will burn off calories that you eat. Each one will get rid of some of the excess calories. Together they will get rid of a significant amount of calories. 

Finding a balance between diet and exercise is the best way to get rid of unwanted weight. 

 

The basic formula is “calories in and calories out” or burn more than you take in.

 

Diet

 

To lose weight we also need to change how we eat. As we get older, our bodies start to secrete lesser digestive enzymes. This changes how our bodies breakdown and absorb nutrients.

 

• Avoid foods that are high in sugar and fat. Fat contains more calories and can lead to high LDL (bad) cholesterol.
• Eat small portions of food more often. The body really only needs about 300-400 calories in one sitting. Any more than that is turned into fat stores. Eating smaller portions will help with weight loss.
• Eat more plant-based foods, like fruits and vegetables. Fruits and vegetables are low in calories and high in vitamins and minerals that the body needs, which, makes them quality calorie foods.
• Eat more fiber. Fiber is filling and low in calories. Fiber also aids in digestion. Kale is a super plant food filled with fiber and other essential nutrients. It is very filling and can be eaten raw or slightly sautéed. There are many great plant foods that are filled with fiber, including, broccoli that can be a great weapon in the weight loss arsenal.
• Drink more water. Many times, thirst feels like hunger, and instead of drinking we eat. Also, drinking icy cold water helps to burn more calories as the body needs to warm it as it passes through. 

 

Exercise

 

Exercise can help you to lose weight by increasing your muscle mass and speeding up your metabolism. 

 

There are many other practical benefits to being active aside from weight loss and building lean muscle mass. Some of these include, increased stamina, endurance, balance, vitality and agility, all of which are helpful in the senior years. 

 

The best exercises for weight loss are aerobic workouts and resistance training. 

 

Aerobic Exercise

 

An aerobic workout exercises the heart and the cardiovascular system. When our heart beats faster the body burns more calories. The longer you keep your heart rate up the more calories you will burn. 

 

An aerobic workout strengthens the heart and it increase blood flow to the entire body. This provides the body with a rush of nutrients and energy that causes the body to burn while working out and also while at rest. 

 

It is recommended that you do 30 minutes of aerobic exercise each day, at least 3 days per week, preferably 5 times.

 

Aerobic activity includes: Biking, jogging, walking, elliptical trainers, various fitness classes, just to name a few.

 

Resistance Training

 

Resistance training targets the muscles directly. It is used to increase muscle mass and has a longer effect on burning calories than aerobics. By increasing muscle mass, we are also increasing our metabolism. This means that our bodies are burning more calories all the time, and not just during a particular workout. 

 

It is recommended that resistance training should consist of 8 to 10 different exercises. Each exercise should consist of 8 to 12 repetitions. Work until the muscles are fatigued, but don’t strain yourself.

 

These are simple tips that anyone can follow for healthy weight management and an incredible overall health boost at any age, but especially in senior years when the effects of time on our bodies can cause serious health issues.