Zumba Gold is a modified version of classic Zumba generally targeted toward older adults. However, its suitability for older adults doesn’t necessarily make it any less of a workout; Zumba Gold recreates the moves you may recognize from regular Zumba, simply at a lower intensity. In this article, we’ll explore the new fitness phenomenon and share everything you need to know before getting started.

An introduction to Zumba Gold

Here’s the official description from Zumba:

“Zumba Gold takes the Latin and International dance rhythms you know and love from regular Zumba classes and brings them to the active older adult, beginner participant, and other special populations that may require modifications.”

The founders of Zumba created Zumba Gold with senior adults in mind, and many participants tend to be active older adults. But due to its low-intensity nature, Zumba Gold is also a perfect option for anyone who struggles with high-intensity workouts. Some participants of Zumba even choose to supplement their program with an occasional Zumba Gold lesson to focus on footwork, balance, or posture.

Just like Zumba, Zumba Gold is a fusion of international, Latin, and popular music and dance to create an exciting and dynamic fitness experience. The dance moves are easy to follow (it’s a workout, not a dance choreography, after all!) and combine more upbeat moves with slow and controlled movements to create the perfect workout. 

As a result, Zumba continues to become the most popular fitness phenomenon in the world and is reportedly enjoyed by over 12 million people in 125 countries. Read on to learn why!

What makes Zumba Gold different?

The most significant difference between traditional Zumba and Zumba Gold is the level of intensity. Lower impact exercises of Zumba Gold require participants to keep one foot on the ground at all times, reducing the impact on the knees, muscles, and joints in general. In contrast, classic Zumba calls for more energetic jumping movements.

Unlike the original fitness phenomenon, Zumba Gold doesn’t require any jumping or jumping, which means your heart rate won’t increase as much as it would doing more traditional forms of cardio like running or cycling. 

But all of this is not to say that Zumba Gold is any less of an effective workout! On the contrary, it’s an ideal way to reap all the benefits of physical activity without the strain on your body that many senior adults or less abled bodies may be concerned with. 

Zumba Gold is a perfect option if you suffer from back pain or generally need to take care of your knees and joints. It’s also popular among people who want to try dance fitness for the first time but feel overwhelmed by regular Zumba or who haven’t exercised in a while and want to get back into a routine.

What are the benefits of Zumba Gold?

Zumba Gold is an excellent low-intensity workout that anyone can try and benefit from to improve their fitness levels, lose weight, and have fun. Here are some of the most significant benefits you can expect:

Improves cardiovascular health 

The American Heart Association reports that almost 42 million Americans over 60 have a heart condition. Thankfully, any form of exercise will improve your cardiovascular health. However, if high-impact workouts like running or HIIT aren’t for you, you can still increase your heart rate, regulate your blood sugar levels, and maintain healthy arteries with lesser impact.

Supports weight management

Zumba Gold may be a low-intensity exercise, but that doesn’t mean you can’t decrease your body fat and improve your overall body composition. Zumba Gold is still an excellent form of cardio, and you may be able to burn anywhere between 300 and 800 calories in one hour a week!

Zumba Gold can be an incredibly effective exercise for those living a primarily sedentary lifestyle without going overboard. Paired with more daily movement and a nutritious and balanced diet, this new exercise craze can help you reach your fitness goals faster.

Strengthens muscles

Zumba Gold is an excellent exercise if you’re looking to build muscle strength, thanks to the slow and controlled movements in your arms and shoulders. It’s a full-body workout that will help develop your overall strength.

Improves balance, posture, and flexibility

The Centers for Disease Control and Prevention recommend people implement strength and balance activities three times per week to improve physical mobility and decrease the risk of falling. 

According to the British National Health Services (NHS), around one in three older adults experience at least one fall a year. But thanks to this workout's focused muscle conditioning, Zumba Gold can help to improve your balance and strengthen your core. 

Supports emotional health 

Physical activity gives us so much more than an improved physique, and Zumba Gold is no exception. Increase your serotonin levels (those feel-good, happy chemicals you’ve heard so much about!) and increase your confidence in a matter of days. Paired with some energizing, upbeat music, you’ll be itching to return for your second class!

Promotes consistent choices and behaviors

Let’s face it. Nobody’s born with tonnes of energy or desire to spring out of bed every morning for a run! For most people, consistency is the most significant barrier to regular movement, but Zumba Gold makes it much easier to keep on going. 

Participants usually book classes in packages, helping them to get to know others quickly and create new friendships. Plus, instructors of Zumba Gold are always fun, energetic, and encouraging, cheering people on each step of the way. Ultimately, Zumba Gold is fun, so you’ll be less likely to skip a class and hit the snooze button. Hello, consistency!

Take your first Zumba Gold class

Ready to try your first Zumba Gold class? Head over to the official Zumba website and find a class near you!