Perfect for active older adults or those just starting their fitness journey who are looking for a modified Zumba® that recreates the original moves you love at a lower intensity. The design of the class introduces easy-to-follow Zumba® choreography that focuses on balance, range of motion and coordination using low impact moves.
The benefits of Zumba Gold are: cardiovascular, muscular conditioning, flexibility and balance. As with regular Zumba classes, you work at your own level so even though I have a vast range of ages and abilities everyone is getting a workout appropriate for them, and everybody is having fun, and that is the most important part!
Zumba Gold® is designed to be approachable by all populations, regardless of fitness level; suitable for people over 50, exercise beginners or people with physical limitations.
Those new to exercise are more than welcome in regular Zumba classes; you can join which class you feel most comfortable. While it can be really helpful to start in Zumba Gold where the choreography is a bit easier, and the whole class is low impact it really is up to you where you want to go.
Experience with dance is not required. The intention of the class is to move a little and have a lot of fun–even if you don’t perform each move perfectly. We start with a good warmup and end with a cool down. Classes are 45 minutes.
You will get a good workout
You may reach a pretty high aerobic capacity but your heart rate may not get high during Zumba Gold, but you may sweat and I do recommend you drink lots of water. A beginning caloric burn may be around 300 calories, which isn’t shabby!
What you should wear and bring with you
Wear whatever you can move comfortably in – a T-shirt or sleeveless shirt, pants or shorts or other workout clothing and a pair of sneakers. Bring a bottle of water, and if you are someone who tends to sweat when you exercise, we provide towels.
The Physical Health Benefits of Zumba Gold
Zumba Gold is excellent exercise for active older adults in particular, contributing to healthy aging. Zumba Gold follows guidelines set forth by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) to improve the physical health of seniors, emphasizing cardiorespiratory fitness, strength, endurance, flexibility, and balance.
Because it’s also a weight-bearing exercise, this helps with the bones. Also, because it keeps you moving, it helps preserve, restore, or improve range of motion. That, in turn, can help with your posture. Good posture not only helps you look better but can help make everyday activities easier to do.
Additionally, Zumba Gold adds a much-needed element of balance training missing from regular Zumba and absent from the lives of many older adults. Balance training helps develop and restore coordination of the neuromuscular system, preventing injuries from falls all-too-common among older adults.
The Psychological Health Benefits of Zumba Gold
Zumba Gold is empowering, helping you take charge of your own health and fitness in a whole new way. Zumba Gold is a “feel happy” workout that offers many mental and emotional health benefits.
Doing Zumba Gold regularly increases self-esteem and general well being, as well as enhancing quality of life and promoting more ease in performing daily activities. Participants feel more relaxed throughout the day and often report a reduction in depression, stress, and anxiety.
Zumba Gold classes are a perfect place to meet new friends and have fun with like-minded people who also prioritize health, fitness, and fun. Exercising with others is also a great way to stay motivated to stick with your fitness program.
Zumba Gold Safety Guidelines
There are a few safety guidelines to keep in mind when doing Zumba Gold. You should always advocate for yourself and monitor your own body.
- Consult your doctor before beginning Zumba Gold or any other fitness program.
- If you have joint issues or have had surgery such as a hip replacement, check with your doctor to make sure you are ready to begin exercising.
- Let me know about any recent injuries or medical issues.
- Drink water before, during, and after your work out.
- Wear supportive footwear, such as running shoes or dance sneakers.
- Breathe normally, never holding your breath.
- Do the moves at your own pace and take a break when you need to.
- Focus on your posture, keeping your shoulders back and down and your back upright.
- Engage your core muscles by keeping your abdominals pulled in and up and your glutes active.
Try Zumba Gold to add a zesty new flavor to your workout! Remember that even if you are an absolute beginner, Zumba is all about having fun and no one is there to pass judgment. You don’t have to do all the moves perfectly; just move at your own pace, listen to your body, and feel the music!