ZUMBA GOLD

ZUMBA GOLD

I also do Zumba Gold Seated at a number of local care homes - see http://abbotts-barton.coltencare.co.uk/abbotts-barton/news/2014/10/28/zumba-gold-dance-exercises 

What is Zumba Gold?

First what it is not! It is not advanced zumba! The term gold is a reference to one’s golden years – bit of an Americanism! I use a mixture of Zumba, Zumbatomic and Zumba Gold resources in all my classes – the latter just a little lower in impact. All ages come to my classes - you do the routines at your own pace – it is not a competition – we are not working towards a grand performance!

Classes are just a little lower in impact than zumba routines.

It is for 'active older adults' but also for those who are doing zumba for the first time and want to be eased in; plus those who feel out of condition and maybe feel too self conscious to attend zumba classes; and those recovering from injury.

The following is taken from a number of zumba sources:

Key goals of the Zumba Gold program

- To improve the quality of life for the ZUMBA GOLD participant
- To help individuals maintain their functional skills (ADLs - activities of daily living)
- To provide a fun and enjoyable social environment
- To improve the physical and mental health of each participant

Key Physiological Benefits of the ZUMBA GOLD program

- Improved cardiovascular capacity
- Improved overall muscular strength and endurance
- Improved bone density, prevention of osteoporosis
- Improved flexibility
- Improved range of motion
- Improved posture
- Improved balance and coordination (stability and mobility)
- Improved cognitive function
- Improved motor control and performance/agility
- Improved caloric expenditure - weight control or weight loss
- Improved ability to perform pain free activities or daily living

Key Psychological Benefits of ZUMBA GOLD

1. Physiological and Biological Aspects of Aging

Research shows the body's ability to process oxygen and pump blood through the heart, lungs, and circulatory vessels changes with aging. This decline in aerobic capacity may be attributed to a decrease in muscle mass and the ability of the body to redirect blood flow from vital organs to working muscles.
Zumba Gold strengthens the large muscles of the body contributing to improved aerobic capacity.

2. Muscle Mass

It is well documented that, as people age, lean-body/muscle mass declines. There are two reasons why this happens. The first relates to how much we use our muscles. The second is the level of tissue-maintaining anabolic hormones circulating in our blood.
Regular exercise uses the muscles maintaining the status quo. Muscular mass can be increased at any age with a combination of strength and endurance training.

3. Strength

Muscular strength is lost during aging due to a decrease in muscle cells, number, size and type. As muscle cells atrophy, muscular strength is diminished.
Regular exercise delivers a progressive training schedule so that strength increases.

4. Bone Density

As people age, thee is a decline in the mineral content of bones, leading to weaker, less dense bones and a condition known as osteoporosis. Although men can be affected by bone thinning, it is primarily thought of as a woman's condition and is accelerated after menopause.
Regular weight-bearing exercises effectively reduce the rate of bone loss and perhaps even prevent the development of osteoporosis.

5. Basal Metabolic Rate (BMR)

BMR refers to the metabolism of the body and the rate of body chemistry needed when body exertion is minimal. It is thought that as people lose muscle mass, their BMR is reduced, resulting in a reduced metabolic demand for oxygen and fewer calories needed for baseline energy.
Regular exercise elevates metabolism, which helps increase calorific expenditure and controls body weight.

6. Body Fat Percentage

Body fat increases as muscle mass and basal metabolic rate decrease.  This is often thought of as natural with aging. Distribution of body fat is an important factor in predicting disease.  We know that those who store their body fat above their hips have a higher risk for developing heart disease, stroke and diabetes, than those that store their fat below their hips.
Regular exercise  plays an important role in maintaining muscle mass, raising metabolic rate and speeding up the fat-burning process.

7. Blood-Sugar Tolerance

The body's ability to control blood sugar (glucose) is gradually reduced as we age and our blood sugar levels rise. This can lead to Type II diabetes. There is research showing that the reason for this age-related decline often has more to do with highter body fat and lower muscle mass than with the body's inability to secrete insulin properly.
Regular exercise  helps to increase the muscle's insulin sensitivity.

8. Total Cholesterol/HDL Ratio

Cholesterol is a fatty substance that is necessary in the body.  It is known that total cholesterol does increase with age. Elevated cholesterol is a major contributor to heart disease.
Regular exercise controls total cholesterol/HDL ratio.  Other important factors are genetics, diet and obesity.


9. Blood Pressure

High blood pressure (hypertension) is heavily implicated in strokes and heart attacks.  Obesity, a high consumption of fat, salt, alcohol, smoking, hereditary, race and inactivity can all contribute to hypertension.
Regular exercise can be extremely helpful in preventing and treating high blood pressure.  The Cooper Clinic in Dallas reports that even those who already have high blood pressure can lower it for at lease on hour following a single bout of exercise.

10. Body's Ability to Regulate its Internal Temperature

The human body has a built-in thermostat. As a person ages, this system is often compromised.  Older people also have a reduced sensation of thirst which can impact sweating ability and cause dehydration, as well as impair kidney function.
Exercise to increase aerobic capacity and strength and endurance, as well as regular hydration will help the body adjust to temperature changes.

Zumba Gold follows the guidelines established by The American College of Sports Medicine (ACSM) to improve the components of fitness: cardio respiratory (aerobic capacity), strength, endurance, flexibility and balance.

Guidelines/Recommendations for Adults Over 65 (or those with chronic conditions e.g. arthritis)

1. Moderate intense aerobic exercise 30 minutes a day, five days a week
or
     vigorous intense aerobic exercise 20 minutes a day, 3 days a week.

2. Do 8 to 10 strength-training exercises, 10-15 repetitions of each exercise 2 days a week

3. If at risk of failing perform balance exercises.


The Zumba Gold course for Zumba instructors is designed 'to teach the active older adult and address the anatomical, physiological and psychological needs specific to this population... and to teach students just starting their journey to a fit and healthy 
Takes Latin-dance inspired workout of Zumba and makes it accessible for seniors, beginners or others needing modifications in their exercise routine - applies to movement, transitions, and intensity
Steps generally simpler with less fancy crossing of legs and hips.
Potentially caters for people who may be out of shape, or maybe had a hip replacement, past injuries, delicate joints and knees or overweight.
Builds cardiovascular health by challenging the heart and working the muscles of the hips, legs and arms with dance moves.
Keeps heart healthy and circulatory system strong
Develops coordination and burns calories to stave off weight gain often accompanying aging.

Couple of other 'interesting' quotes. 'Zumba Gold targets aging baby boomers' (!) and 'is really good for beginners and all those concerned with not being able to get the steps'.

Having danced alongside 18 - 80 years olds (plus!) for the last few years, I have been a little reluctant to do a separate class 'for the more senior' as I still fervently believe that all age groups can dance alongside each other. However, there is a case to be argued for those with injuries or joint issues; plus those who just feel more comfortable knowing that there will be plenty of others from their peer group there in class.

In the meantime, I welcome all ages to my classes - and I stand by what I have always said about age being no barrier - you just dance at the level that suits you - and never let it be said there are right and wrong steps in zumba - its how the music takes you!

The following is taken off the zumba.com website:
Zumba Gold®Zumba Gold® – Zumba Gold targets the largest growing segment of the population: baby boomers. It takes the Zumba formula and modifies the moves and pacing to suit the needs of the active older participant, as well as those just starting their journey to a fit and healthy lifestyle. What stays the same are all the elements the Zumba Fitness-Party is known for: the zesty Latin music, like salsa, merengue, cumbia and reggaeton; the exhilarating, easy-to-follow moves; and the invigorating, party-like atmosphere. Active older adults want camaraderie, excitement and fitness as a regular part of their weekly schedule. Zumba Gold is the perfect fit. It’s a dance-fitness class that feels friendly, and most of all, fun

The following is taken from an email recently written to an Activities Coordinator for a chain of care homes in the area. I do love this work that I do in care homes - the rewards emotionally for me are huge. If anyone reading this would like me to go to a home of a loved one, please do not hesitate to contact me.

I currently go round several homes in Winchester, bringing ‘music from around the world’ to the lovely residents I visit.

Although Zumba Gold focuses on ‘movement to music’, it is for me as much about mental stimulation as about any physical benefits. Obviously, movement of any kind is a plus but equally important is the ‘uplifting’ and ‘focusing’ elements of music. I always stress the importance of participants joining in ‘at their own level’ – meaning at their own level of comfort. Some choose to just sit and listen – but even smiling works muscles around the face!

I tend to visit my homes twice a month which enables me to build up a relationship with my clients.

I charge £40 for an hours ‘session’ (plus petrol expenses if travelling beyond 10 miles of Winchester)

My primary aim is to bring a little sunshine into people’s lives – and when I see my students smiling, I feel mission accomplished!

For further information please don’t hesitate to contact me on 07947410394 or email me on sue@plays-r-ussell.com or visit my website www.zumba-around-winchester.com

 

 

 

News