Sometimes the biggest pressure at work isn't a looming deadline, a demanding client or a performance review – it’s the pressure to stick to your health and fitness goals in the face of working luncheons, birthday cake celebrations and Friday happy hours. Your party can continue with Zumba®️. It is the happy drug you would love to include in your hectic schedule without siphoning your time and energy away AND it doesn’t feel like a workout!
Now, before I get into the benefits of Zumba, you need to understand a few things: The distinction between aerobic and anaerobic exercise is related to whether or not oxygen is used to produce the energy required for the effort. During aerobic exercise, the body relies primarily on oxygen to produce energy. During anaerobic exercise, it doesn’t. Whether an exercise is aerobic or anaerobic hinges on its duration and intensity.
Difference Between Aerobic And Anaerobic Exercises
According to Kinesiologist Frances Lee Smith, M.S., PN1, “Anaerobic exercises can only be done in repeated, short bursts, and require a decent amount of recovery [between them].” To work at this level, you’ll go hard for each burst of activity, working at a pace you can maintain for up to two minutes.
Let me make it simple by quoting an example: Try riding your bike alongside Lance Armstrong in the French Alps and you'll know what anaerobic exercise means in moments. But, riding along on your bike at a leisurely 8-10 mph pace on the Juhu or Marina beach or at the seashore is the same activity, but done at a much lower intensity and heart rate, and requiring much less oxygen too. So in this case, biking is aerobic.
The bottom line is that the intensity at which you perform an activity determines if it's aerobic or anaerobic. To be clear, the body never relies exclusively on aerobic or anaerobic energy production. It uses three different systems to produce energy; out of these two energy systems are anaerobic and one is aerobic (phosphagen, glycolytic, and oxidative). All three are constantly functioning, regardless of whether you’re walking your dog, swimming laps or pumping iron.
Further, all three may shift into a higher gear when you begin to exercise. But the intensity and duration of each bout of effort determines which system is emphasised. Zumba®️ fitness incorporates interval training wherein we use bursts of high-intensity exercises enabling anaerobic benefits to kick in, followed by low-intensity dance fitness movements that emphasise on aerobic benefits.
The Aerobic And Anaerobic Benefits Of Zumba®️Fitness
It’s like throttling up on power - your heart gets stronger and pumps more blood with each beat (larger stroke volume).
Greater stroke volume means the heart doesn't have to pump as fast to meet the demands of exercise. Fewer beats and more stroke volume mean greater efficiency. Think about a pump emptying water out of a flooded basement. The pump works better and lasts longer if it can pump larger volumes of water with each cycle than if it has to pump faster and strain to get rid of the water. Downstream from the heart are your muscles, which get more efficient when they consume oxygen (muscles taking oxygen out of blood). This happens due to an increase in activity and number of enzymes that transport oxygen out of the bloodstream and into the muscles. In terms of performance in this scenario, you'll have more endurance because your muscles won't run out of oxygen as quickly.
Mitochondria inside the muscle increase in number and activity. Mitochondria are the powerhouses of your cells. They do all the heavy-duty work to keep you moving.
You need more oxygen to burn fat because it's denser than carbohydrate. The good news is that when you do Zumba, your body gets better at using oxygen and burning fat, your heart pumps more blood, your muscles consume more oxygen, and you have more mitochondria.
Here are the other science-backed benefits of this amazing workout:
• Weight loss
• Flexibility and agility
• Enhanced cognitive performance
• Excellent body conditioning
• Increased energy levels
• Reduced stress and depression
• Building of muscle mass, endurance and strength
• Joint protection, increased bone strength and density
• Improvements in cardiopulmonary health
• Prevention of diseases like diabetes, bone-related ailments; and
• Delayed natural aging
Ready to join us in the Zumba party now?
About The Author- Sucheta Pal, Ambassador & Education Specialist, Zumba® LLC and First Lady Awardee by Govt. of India (Woman Wellness).