Get your groove on in the pool with a Zumba workout.
A Zumba workout uses Latin music and dance moves to achieve fitness goals. Taking a Zumba workout into a pool adds a new level of fitness benefits. The water resistance increases the work your muscles are required to do for each dance move, and it also cushions your joints, lessening the potentially harmful impact of certain moves.1.
Dress appropriately. Purchase a fitness swimsuit or aquatard, which will feature low-cut legs and provide the support your body needs for a rigorous workout in the pool. You can also try regular competition suits, but simply showing up in your fashionable bikini will not get you the support you need for a real workout. Protect your feet from rough pool floors with pool shoes.2.
Stay hydrated. Place a bottle of water at the pool's edge. Train yourself to take a long drink after each song. Water workouts can make it easy to forget you need to keep drinking, but it's important to avoid dehydration during a Zumba workout.3.
Get the muscles loose by following your instructor's moves through the warm-up song, which should be at mid-tempo. Try forward and lateral moves and arm sweeps to get your muscles warm and ready. If you are in a beginner's class, your instructor should introduce you to basic technique and moves, such as the salsa, reggaeton or cumbia.4.
Build your workout to a higher intensity with core movements. Your moves will be slowed down by almost half the tempo of land Zumba because of the resistance of the water. To increase resistance, cup your fingers together as they move through the water. In addition to the Zumba dance moves, you can incorporate water aerobics moves such as front kicks and high knees to increase the fitness challenge.5.
Cool down after about 12 songs, or a 30- to 60-minute workout. Cool-down songs could be jazz or perhaps a Latin ballad. As part of your cool-down, move to the edge of the pool and perform stretches. Stretch all the major muscle groups that you worked, including your biceps, triceps, abs, hamstrings, quads and calf muscles. When you leave the pool, continue drinking water to rehydrate.