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FULL OF KNOWLEDGE BLOG ONSEN® / Useful fun facts

What is zumba and how does it work?

10 maja 2025
Contents
Where did Zumba come from, and what does it look like?
What benefits does Zumba offer?
Who is Zumba for, and how do you get started?
First of all, it’s worth noting that Zumba is more than just a trendy way to exercise. Zumba stands for rhythm, energy, emotion and community—things our society genuinely needs. It offers a simple answer to our need for movement, fun and health, without pressure for results or perfection. But what exactly is Zumba, and why do millions of people around the world refuse to imagine a week without it?

At first glance Zumba looks like dance—very dynamic, colourful and joyful. Beneath the surface lies a well‑thought‑out training method that blends aerobics with Latin dances, quickly improving participants’ fitness, physique and mood. Zumba classes are designed to engage the whole body without over‑straining it.

Zumba is also a social phenomenon that works on both physical and emotional levels. It’s been shown to reduce stress, lift mood and create a sense of belonging, meeting important human needs. It’s one of the few workouts that promotes cooperation and the joy of movement instead of competition.

Where did Zumba come from, and what does it look like?

It’s said that Zumba was born in Colombia in the 1990s, when local fitness instructor Alberto “Beto” Pérez forgot to bring the music tape for his aerobics class. Instead, he played salsa and merengue, and the participants loved it. From that spur‑of‑the‑moment improvisation a new training method emerged and soon became known worldwide.

A typical Zumba session lasts about 45–60 minutes, during which you perform dance sequences at various tempos. There are no choreographies to reproduce perfectly; what matters is movement, rhythm and pure fun. That’s why Zumba is accessible to everyone, no matter their age or ability.

There are different types of Zumba, such as Zumba Gold for seniors or Aqua Zumba in the water. Thanks to these Zumba variations everyone can find their fit. Zumba is an inclusive, functional and emotion‑filled workout that supports an active everyday life.

What benefits does Zumba offer?

Zumba works on three levels: physical, emotional and social. Physically, of course, Zumba burns calories, but it also improves fitness and shapes the body. Regular Zumba sessions boost cardiovascular endurance while strengthening muscles and sharpening coordination. And all this happens without the traditional workouts that can feel monotonous.

On the emotional level, Zumba acts like a natural antidepressant. Moving in sync with the music triggers a surge of endorphins, the so‑called happiness hormones. Stress fades, replaced by joy, relaxation and ease, which benefits everyday life. Class‑goers often mention the lightness they feel afterward.

There’s also a social aspect, because Zumba builds community. It’s a group workout that brings people closer as they move together. No one’s judging—there’s only laughter, support and belonging, with zero competition. For many, Zumba becomes a ritual, a way to forge relationships, including with themselves.

Who is Zumba for, and how do you get started?

Remember that Zumba is for everyone, with no limits at all. You don’t need the perfect figure, nor do you have to be a dancer or an athlete to get involved. In Zumba, all you need is a willingness to move and an openness to fun—that’s it. It’s a workout that sets no barriers but invites literally anyone to join in. That’s why physiotherapists, trainers and psychologists so often recommend Zumba as a healthy and safe form of exercise.

To start doing Zumba all you need are comfy shoes, loose clothing and a bit of space. You can sign up for a class at your local studio, or simply begin at home with online videos. The key is to find the style and instructor that suit your vibe and energy. Zumba should be pure enjoyment, not a duty.

If you’re after a form of activity that combines movement with positive emotions, Zumba could hit the spot. It’s an experience that builds resilience and sparks joy, while supporting participants’ health.

Zumba is more than fitness, whatever people may think. It’s a lifestyle that teaches you to enjoy movement, music and your own body, regardless of any limitations. It blends functionality, emotion and community—values close to ONSEN®. No matter your age or fitness level, Zumba can become a life path in tune with yourself and your own rhythm, rather than imposed rules.

We also encourage you to explore other articles on the best sleep and health blog, as well as the Encyclopedia of Healthy Sleep prepared by the ONSEN® team of specialists. For those who care about spine health, we recommend a set of spine exercises prepared by our physiotherapist.

FAQ: Zumba

What is zumba?

Zumba is a high-energy workout that fuses dance and aerobics. Legend has it that in the 1990s Colombian fitness instructor Alberto Beto Pérez showed up to class without his usual aerobics tape, so he improvised with salsa and merengue beats. The result was a brand new training style that millions now adore around the globe.

What happens in a zumba class?

A typical session lasts 45-60 minutes and strings together simple dance moves to Latin and pop music. Perfect choreography isn't the point; the goal is to enjoy moving. Because the whole body is involved, Zumba boosts fitness, coordination and overall mood.

What results can you expect from zumba?

Regular classes burn roughly 300-600 calories an hour (intensity depending), strengthen the heart and lungs, engage multiple muscle groups and tone the body. The upbeat music and party atmosphere also melt stress and lift your spirits.

Does zumba help with weight loss?

Absolutely. Sustained effort and full body engagement torch calories. Combine consistent classes with a balanced diet and you'll notice the scale and the mirror respond.

How many times a week should you do zumba?

Beginners do well with 1-2 classes a week to let the body adapt. For visible results, aim for 2-3 sessions weekly; your stamina and shape will improve. Seasoned fans often dance 3-5 times a week and mix zumba with other workouts for maximum benefit. Consistency and commitment are what count.

Contents
Where did Zumba come from, and what does it look like?
What benefits does Zumba offer?
Who is Zumba for, and how do you get started?
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