Dance Fitness Zumba Fitness

8 Things to Consider to Help You Avoid Injury During Zumba Classes

Zumba dance classes are a great way to help you burn off some extra calories and keep you in shape. Zumba can give you a total body workout and will allow you to improve your cardiovascular fitness. 

Zumba lets you burn up to 500 calories per hour, which makes it a great workout. Zumba can be adapted to any fitness level, and it’s also a great way to meet new people in your class and socialize with others while staying in shape.

However, just like any form of exercise, some injuries can commonly occur while participating in Zumba. Some of the most common injuries include ankle sprains/fractures, a torn meniscus, and overuse injuries.

The following are some ways that you can avoid injuries while getting into Zumba and upping your fitness level:

Analyze Your Current Fitness Level

Understanding what your body is physically capable of and signing up for the appropriate class can have a lot to do with how the experience of learning Zumba goes for you. If you know that you are just beginning a new fitness regime, signing up for beginner classes would be recommended. Working out with others in a class at the appropriate level lets you exercise without becoming injured.

Consider Taking a Prep Class

Taking a prep class that helps you get ready for your actual Zumba class can be helpful. Zumba can require a variety of complex dance moves like salsa, the samba, or merengue Learning the basic moves before you take the actual class can help your movement and help you avoid injuries.

Warm-ups & Cool-Downs

Engage in both warm-ups and cool-downs before and after each class.  It will help keep you loose and flexible, which will help you avoid potential muscle pulls, tears, and strains. Warm-ups and cool-downs will also help you avoid soreness after workouts and will allow you to ease yourself in and out of more intense workouts.

Choose the Right Space

Choosing the proper space in which to do your workout. If you are working out from home or taking your classes virtually,  you want to choose a hardwood floor surface that will absorb some of the force from jumping when you are exercising. These choices of floor surfaces allow you to avoid injuries and keep you safe while exercising.

If you are going to a dance studio for classes, check out the studio setting first. Make sure that the flooring in the studio is appropriate so that you avoid any potential injury. If the floor is concrete, tiled, or carpeted, find another studio. Most professional dance studios will have wooden or marley flooring which are more suitable for both dancing and cardio exercise.

Choose Appropriate Footwear

Wearing the right shoes for the activity is probably the most important decision to make when it comes to avoiding injury. Consider footwear that allows you to practice dance both effectively and safely.

You should avoid running shoes as they are made for forward motion and not side-to-side twists and turns. Consider shoes with the right amount of flexibility and arch support when choosing shoes for Zumba. These shoes will allow you to avoid unnecessary hip, knee, or ankle injuries. 

Stay Hydrated

It’s important to ensure that you stay hydrated and drink plenty of water before, during, and after a workout. If you don’t, you may notice fatigue, dizziness, and cramps are signs of dehydration. Listen to your body. Aim to drink about 6-8 ounces of water per 15-20 minutes of moderate to intense activity to stay completely hydrated. 

Modify & Adapt

Ask for adaptations or modifications if the moves are too challenging or difficult for you. Adaptations or modifications will allow you to participate in the activities without risk of injury.

Zumba classes can be a great way to stay fit, but it’s important to keep yourself safe while exercising or working out.  Be sure to use proper form and technique to protect yourself from injury. The more you take care of yourself, the more you will enjoy your Zumba classes to help you get in shape and live a healthier lifestyle.