How to Zumba

Step 1:  Find a Zumba class in your area. Check exercise studios and community centers for Zumba classes and find a time that fits your schedule. If there aren’t any Zumba dance workouts available in your location, find a DVD of Zumba to use in your home.

Step 2:  Try different levels of Zumba exercise depending on your abilities and special needs. A Zumba class for beginners offers modified dance steps that are simple to execute. Zumba classes modified for plus-sized participants present dance movements that are easy on the joints.  There are also classes geared toward seniors so you can join the party at any age!

 Step 3:  Involve your children in a Zumba exercise program. Zumba classes geared toward children use popular music and dance steps that kids can perform with ease. Talk to your child’s doctor before you enroll her in a Zumba class.

Step 4:  Modify the Zumba dance moves to alter the intensity of the workout. Perform the steps at a slower pace to lower the intensity or pick up the tempo for a higher cardio workout.

Step 5:  Have fun!


Zumba Gold Program Outline

The ZUMBA Gold program is designed for the older active adult, beginner participant and special populations who need modifications for success.  A Zumba Gold class can run between a 1/2 hour – 45 minutes depending on the needs and abilities of the participants.

Zumba Gold includes high energy music with lots or rhythms and fusion of different music styles.  The program starts with two warm-up songs and includes rhythmic dynamic movements.  The time length for the warm-up is about 10 minutes.  The main Zumba Gold Workout includes four songs and is 15 minutes in duration. To finish the program there is a gentle cool down done to a slower rhythm to reduce the heart rate and further relax the participants.


  • Merengue
  • Salsa Cha Cha
  • Salsa
  • Cumbia
  • Rock ‘n Roll
  • Tango
  • Belly Dancing
  • Flamenco



  1. Warm-up  –  10 minutes  –  2 songs
  2. Zumba Gold Workout  –  15 minutes  –  4 songs
  3. Cool down  –  5-10 minutes  –  1-2 songs


 The program also offers seniors a chance to make their own music with maraccas and tamborines if they choose to participate, which is also a lot of fun and an added element of surprise.

What is ZUMBA for seniors?

ZUMBA Gold is a brand new fitness program for seniors.  It is a series of fitness programs specifically designed to take the exciting Latin and International dance rhythms in the original Zumba and bring them to the active older adult, the beginner participant, and other special populations that may need modifications for success.

Created to emphasize the basics, this explosive program is so easy to follow that everyone any age can do it!  This fun Latin inspired dance program includes Merengue, Salsa, Cha cha, Cumbia, Belly Dance and more.  These programs are guaranteed to provide the participant with a safe and effective total body workout!

According to the American College of Sports Medicine (ACSM) the goals of an exercise program for the older individuals are “maintenace of functional capacity for independent living, reduction of the risk of cardiovascular disease, retardation of the prgression of chronic diseases, promotion of psychological well being, and provision of opportunities for social interaction.”

Zumba Gold is a must have program for any retirement home or long term care facility.  It is designed to meet the fitness and social needs of the residents of any age and physical capacity.

Goals of ZUMBA Gold



The program goals of Zumba Gold are:

  • To improve the quality of life for the Zumba Gold participant


  • To help individuals maintain their functional skills – ADL’s (activities of daily living)


  • To provide Zumba Gold group exercise/dance classes that are appropriate for the active older, or deconditioned adult, or the adult with special needs for modification


  • To provide choreography that can safely and easily be used by the fitness professional for the Zumba Gold participant


  • To provide a fun and enjoyable social environment


  • To improve the physical and mental health of each participant


  • To teach the students to listen to their body


  • To provide easy to learn choreography that will ensure success


  • To provide safe and slow progressions


  • To educate the participants about appropriate fitness guidelines for themselves


  • To address the primary components of fitness as they relate to an aging population


  • To help individuals age successfully