Being in good physical shape often means different goals. For some, good shape is a statement of strong health and good mood, for others it is a sign of overcoming some health disorder, for others it is a consistent increase in achievement, etc. A person in good physical shape is better able to achieve their goals and lives a full life. Indicators of good physical shape are: the functioning of the respiratory and circulatory systems, the functioning of muscles, flexibility and mobility of individual joints, and optimal body structure.
What is the right training load for you?
The effect of any physical activity on the body is individual. It depends on many factors, especially the intensity of the exercise, training, age and gender of the person. In health training, the optimal training intensity is 60–80% of the maximum work capacity. In this case, physical work is carried out predominantly by the aerobic energy system. If the load is higher, energy is obtained predominantly at the expense of anaerobic processes, which leads to the production of lactate, which causes fatigue. Depending on the intensity of the load and recovery, the acidity level of the body increases and recovery slows down. Regular exercise and sports affect our entire body, but a positive effect is only manifested if we exercise with an optimal load. Therefore, not a lot and hard, but with a load that strengthens the body. Endurance training is the best for health, work capacity and mood. Endurance from a health perspective means the ability to perform dynamic muscle work with a large number of muscles for as long as possible.
Training intensity can be monitored by subjective indicators - breathing, heart rate, blood lactate levels. The most accurate way to determine optimal training load is undoubtedly blood lactate levels. Using heart rate monitors helps us to train with the right load and control the intensity of the load. When developing endurance, the following simple formula is used to determine the optimal training heart rate (Hollmann 1983): training heart rate = 180 - age
Monitoring proper breathing also provides information about the intensity of the exercise:
- deep and calm breathing during exercise – the exercise is optimal, i.e. in the aerobic exercise zone
- panting indicates whether the load is already in the anaerobic zone
- Inhaling through the nose (exhaling through the mouth) indicates that the intensity of the load is optimal.
Training zones – are based on so-called heart rate limits, between which the heart rate should be during exercise.
1. Light load or health zone (50-60% maximum heart rate)
Suitable for starting weight training and for weight loss.
2. Light-medium load or weight loss zone (60-70% maximum heart rate)
Important for those who want to lose weight, as it uses mostly fats and fewer carbohydrates for energy.
3. Medium load or fitness zone (70-80% maximum heart rate)
In addition to the heart, it also develops the respiratory system, lung function, and general endurance.
4. Heavy load or anaerobic training zone (80-85% maximum heart rate)
The workout becomes anaerobic. Recommended for highly trained athletes.
The effects of Zumba on the body
When starting Zumba, two workouts a week are sufficient, but at least three times a week is optimal. As your training increases, you can increase the number of workouts, but beginners and overweight people should be careful not to overload the body. Zumba enhances the work of the circulatory system, which increases the body's ability to consume oxygen, which in turn increases the efficiency of the heart and blood vessels and lungs.
- the heart muscle strengthens and its blood circulation improves
- heart rate and stroke volume increase
- the number of small blood vessels (capillaries) increases
- the supply of oxygen and nutrients to the muscles is intensified
- heart rate and resting pulse rate decrease
- The hemoglobin level in the blood increases - oxygen transport improves, etc.
Optimal physical training strengthens bones, joints and muscles and improves blood circulation. Exercises and movements keep joints moving and reduce the risk of stiffness. Good muscle tone prevents posture problems, which in turn has a beneficial effect on the respiratory system and, through it, on the oxygen supply to the blood. Zumba training also offers strong emotional experiences. The sense of well-being you get is both physical and emotional. The improvement in mood is also influenced by focusing your attention from worrying thoughts to performing the exercises and movements.
As a result of training, hormonal regulation improves - protein synthesis is activated, which increases the power of cell structures and also physical fitness. Optimal physical training strengthens the immune system, reduces the risk of infectious diseases and cancer. At the same time, overly intensive training can be exhausting and endanger health. A comprehensive and whole-body effect is achieved when you practice constantly, with optimal load and skillfully selected exercises.
- increases work capacity, attention
- self-esteem and belief in one's abilities increase
- improves sexual performance
- maintains a positive attitude towards life
- stress level decreases
- sleep disorders decrease
- depression and anxiety decrease
- aggression decreases
With Zumba training, you can improve your physical fitness, i.e. increase muscle tone, regulate your weight (lose weight), reduce stress, relax, increase your overall resistance, and improve your energy expenditure.
Train consciously, regularly and systematically. Be consistent and find an endurance training that suits you!