top of page
Search

The Must-Know Tips for Zumba and Zumba Gold Dance Fitness Classes in Cold Weather.

Writer's picture: joloveszumbajoloveszumba

As the temperatures drop, many fitness enthusiasts may feel tempted to stay snuggled up indoors. However, Zumba, Zumba Gold and my Bolly X classes can bring joy and energy to the chilly months. With the right mindset and preparation, you can keep moving and grooving no matter how cold it gets. Here are essential tips to help you stay motivated, fit, and safe while enjoying dance fitness in the winter.


Why It's Important to Exercise in Cold Weather

Snow in the forest scene with Zumba, Zumba Gold and BollyX logos
Winter workouts are great!

Exercising during the colder months has numerous benefits. First, it can enhance your immune system, which is crucial during cold and flu season. Studies show that regular exercise can reduce your risk of developing respiratory infections by about 30-50%. Additionally, staying active helps counter winter weight gain by burning calories. For example, a 155-pound person can burn approximately 300 calories in just one hour of Zumba.


Furthermore, physical activity increases the production of endorphins, those feel good hormones that elevate mood. This is especially beneficial for combating symptoms of Seasonal Affective Disorder (SAD), which affects 2 million of the UK population.


Some symptoms of SAD include:

  • Having low energy or feeling sluggish

  • Oversleeping and feeling tired

  • Difficulty concentrating

  • Feeling down and losing interest in activities


Incorporating Zumba, Bolly X or Zumba Gold into your exercise routine can lead to improved mood and overall well-being.

Come on out of the cold and ........Dance yourself fit - dance yourself HAPPY!


How Much to Drink


Hydration remains essential for any workout, even when it’s cold outside. It’s easy to overlook drinking enough water during colder months, but proper hydration is crucial for optimal performance and health. Aim to drink at least 8 ounces of water before your class to prep your body for exercise.


During the class, take sips of water during the water breaks, or between songs if you feel thirsty.

After class, refuel with more liquids if you have been sweating. Staying hydrated can contribute to better energy levels—hydration status can affect performance by around 10-30% during workouts.


How Long to Warm up & Cool Down


My warm up time in colder months will be a minimum of 7 minutes, then I increase the BPM (beats per minute) of the following choreographies to the high point of the class.

After the main part of the class we then gradually reduce intensity and end with the Cool Down.


Cooling down holds equal importance to warming up, particularly in cold weather. I allow about 5-10 minutes for a proper cool down after your class. This time helps your heart rate return to normal and aids muscle recovery, preventing dizziness caused by abrupt stops.

I incorporate static stretches for the muscle groups used during your workouts, such as leg, shoulder and arm stretches. Deep breathing exercises during this period also help calm your mind and body, making your transition back to pre exercise state smoother.


What Should You Wear?


Choosing the right clothing for Zumba in cold weather is essential for comfort and performance. Layering is an effective strategy. You could start with a moisture-wicking base layer to keep sweat away from your skin. Add a lightweight long-sleeve shirt or a flexible dance-friendly hoodie or sweatshirt on top, you can then remove layers as you warm up through the class.


Opt for leggings or jogging bottoms made from stretchy fabrics to maintain warmth while allowing free movement. Investing in supportive footwear designed for dance fitness can greatly enhance your experience. You can buy Zumba shoes from the Zumba.com shop, but far cheaper and just as efficient are cross-training shoes or trainers that are not overly grippy, that offer stability and comfort.


Embrace Your Winter Fitness Journey


Cold weather may pose challenges, but it shouldn't hinder your Zumba, Bolly X or Zumba Gold classes. By taking proper steps to warm up, hydrate, cool down, and dress appropriately, you can maintain your fitness routine effortlessly. Embrace the cold, keep dancing, and let the joy of dance fitness uplift your spirit throughout winter.


Now is the time to lace up your trainers and join your next dance fitness class, no matter the weather. Remember, with my Zumba, Zumba Gold and Bolly X classes , you can turn any chilly day into an opportunity for warmth, fun and movement!


Stay motivated and keep dancing!

Zumba gold class at the shoreham centre with participants
Live your best life at a dance fitness class with me!

So don't sit indoors avoiding the cold, wrap up, come to class and dance yourself fit, dance yourself happy and dance yourself warm!


Check out the class calendar on the button below :



116 views0 comments

Comments


GET IN TOUCH

phone_4x.png
email_4x.png
  • Facebook
  • Instagram
  • X
  • YouTube

Thanks for submitting!

Where to find us &
Parking information

ZUMBA GOLD & ZUMBA 

Live classes at

The Shoreham Centre

2 Pond Road

Shoreham-by-Sea

BN43 5WU

​

PARKING: There is a large public pay & display at the rear of the Centre. There is also a number of parking bays immediately in front of the building which are free to park in for up to one hour.

​

BY BUS: Brighton and Hove Bus Company Route 2 and Stagecoach 700 both stop at Shoreham High Street. From here it is only a 2 minute walk.

Paticipants in a class
worthing zumba gold class
participants in a class

BOLLYX 

at St Richards Community Centre, 

Egmont Road

Hove

BN3 7FP

​

PARKING: Free on road parking

​

BY BUS: Number 2 bus goes along Old Shoreham Road

5 min walk from bus stop

ZUMBA GOLD 

at The Heene Community Centre

Heene Road

Worthing 

BN11 4PL

​

PARKING: Free car park on site

ZUMBA GOLD 

at Kings Weald Community Centre

124 Wyvern Way

Burgess Hill

RH15 0XY

​

PARKING: Free car park on site

ZUMBA GOLD 

at Henfield Hall

Coopers Way
Henfield,

BN5 9EQ

​

 

PARKING: Paying car park or free on street parking nearby.

​

BY BUS: 17 from Brighton or Horsham

Subscribe to our newsletter • Don’t miss out!

Stay in Touch

Contact

07711 243241
joloveszumba@yahoo.com

appstore-2.png
googleplay-2.png
bottom of page