Doing Zumba Right

Zumba is a high-energy aerobic workout based on dance steps borrowed from merengue, salsa and other dances. An estimated 12 million people worldwide are taking Zumba classes at over 100,000 locations. The classes are fast-paced and can be quite strenuous. Ankle sprains, hamstring injuries, muscle spasms and calf injuries are the most common Zumba-related injuries. If your class doesn’t offer warm-up stretches, be sure to do some calf, hamstring and abdominal stretches on your own before you begin

You should always consult a doctor before starting a new exercise regime. If you are pregnant or have a major cardiovascular, pulmonary or metabolic condition, traditional Zumba is probably not appropriate for you. People with knee, hip or ankle problems should also consult a doctor, as they may need to modify the routine — avoiding jumps, for instance, or fast hip movements.

Any thinly soled sneakers or comfortable workout shoes will do. Running shoes, which tend to have thick treads, are inappropriate, because they are designed for forward movement only. The treads get in the way when doing Zumba’s many side-to-side and pivot moves. The optimal class size is no more than 25 participants with two instructors, one teaching and one walking around the room offering individualized help. For tired and stressed out feet, post-workout, check out SmartToes Toe Stretchers for hammer toe treatment, bunion treatment, and plantar fasciitis relief.

Before joining a Zumba class, ask how long the instructor has been teaching and their background, including fitness certifications. The best instructors have a dance background and an understanding of Latin steps, as well as a strong background in fitness. To find a licensed Zumba instructor in your area, go to Zumba.com.