Zumba fitness! If you have tried this you know what fun it is to spend those 60 minutes just dancing those calories away.
If you have not tried Zumba, then you have been missing the great cardio party workout.
Zumba is among the fastest growing fitness programs in the world. Zumba gained popularity because it does not give you a feeling of just another routine to burn calories, it is a cardio party with hot, foot tapping Latin and international rhythms to keep the fun on for an hour. Using the interval training method for aerobic workout, a typical Zumba fitness class combines fast and slow rhythms and easy to follow dance steps. It is a dance-based fitness class, but you do not have to know dance because the choreography is easy to follow and movements are repeated in every song, so everybody can catch on.
Zumba fitness offers a variety of classes for different age groups, so people from different fitness levels have a Zumba workout program to enjoy. Zumba is fun with fitness, where you can burn 400-800 calories in an hour depending on intensity of workout. It gets your heart pumping so you lose weight while grooving and shaking to catchy international rhythms.
So now you are ready to join the Zumba party, let’s talk about fueling for the cardio workout. You need to adjust your nutrient intake based on the frequency and intensity of the Zumba work out.
A good diet plan to do with Zumba for optimum weight loss results
Hydrate to stay fresh
A cardio workout routine can be more effective if you are well hydrated. To meet your hydration needs, drink 400 – 600ml water two hours before your workout and 250 – 300ml one hour before workout. Keep sipping on water during the Zumba session. Total water intake in a day should not be less than two to three litters.
Hydration needs should be carefully watched post Zumba session. During 60 minutes cardio workout, a significant amount of water is lost in perspiration. Knowing your body’s hydration need helps you plan better. Immediately after the session drink 250-300 ml water and repeat after every 30 minutes for the next two hours.
Boosting the metabolism with breakfast
The first meal of the day should consist of healthy carbohydrates, lean protein and healthy fats. Choose from whole grain toast, oatmeal, mixed grain cereal, nuts, low fat milk, fruits, egg white and Greek yogurt. Or just check our top healthy breakfast ideas.
Recharging with lunch
Keep the energy supply going with a nutritionally balanced lunch. You can choose boiled chicken or tuna salad, whole grain pasta with grilled veggies and low fat cheese or a turkey sandwich with whole grain bread. Opt for water or fresh fruit juice instead of aerated drinks.
Keeping the energy up with snacks
Healthy options are – low fat granola bar, fruits, veggies with fat free dip, fruit smoothie or non-fat yogurt.
Balanced eating at dinner
More complex carbohydrates and fiber rich food along with lean protein and healthy fats, all to replenish the energy stores in the body. Choose from brown rice, whole wheat tortillas or rolls, baked beans, grilled fish or lean meat, steamed veggies.
For vegetarian choice tofu or low fat cottage cheese can be used instead of lean meat.
A diet plan to go with Zumba training routine should provide more healthy carbohydrates in order to meet the energy requirement for a cardio workout. Getting to know your body and adjusting the meals, according to Zumba session time can help in a successful weight loss program.
Pre – Zumba meal
You can eat a regular meal if there are three hours or more before Zumba session. If there are two hours or less, then eat snacks focused on healthy carbohydrates to provide energy for the Zumba workout. Eat a snack that is low in protein and fat, as these take longer to digest and energy may not be available for the workout session within 90 minutes.
Post – Zumba meal
Carbohydrate and protein are required after a workout to replenish the glycogen and repair the muscles. Post Zumba recovery meal should be consumed approximately 30 minutes after the session. You can have a regular meal, depending on the time or your Zumba workout, or you can choose a healthy recovery snack, like low fat chocolate milk, low fat yogurt parfait, fruit smoothie or fruit with walnuts or almonds.
A little planning of diet to go with your Zumba routine can positively help you achieve your weight loss goal! So recharge your Zumba sessions with proper fueling and enjoy the results.