MASTERING THE WARM UP
AND COOL DOWN
SESSION HANDOUT
Presenter
Maria Teresa Stone
Zumba® Education Specialist, New Zealand/ Australia
SESSION HANDOUT
Presenter:
Maria Teresa Stone
Schedule:
10 min: Welcome
12 min: Warm up
15 min: Warm up theory
30 min: Practice- Different sections of Zumba® fitness warm ups
35 min: Pre-cool down, cool down and stretching theory and practice
10 min: Q&A
8 min: wrap up and thank you
(Total: 2 hours)
Session Objective:
This session will help you to learn how to teach safe, fun and effective warm-up and cool-down
segments in your Zumba® Fitness classes.
Re-cap:
A Zumba® Fitness class consists of three sections. What are they?
A Zumba® Fitness warm-up consists of three sections. What are they?
How long should the warm-up last?
Warm up:
A Zumba Fitness warm-up should last approximately 8-15 minutes and consists of three parts:
1. Step touch with arm variations
2. Cardio/pulse raiser - add intensity, direction and larger range of motion
3. Toning for muscle activation
Purpose of the warm up:
To prepare the body and mind for what is about to happen. This means:
 Slowly increase the heart-rate
 Raise the body temperature
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2014 ZUMBA INSTRUCTOR CONFERENCE – MASTERING THE WARM UP AND COOL DOWN
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Enhance blood flow
Prepare muscles for performance
Decrease risk of injury
Lubricate joints
Increase join range of motion and function
Introduce or preview movements that will happen later on in the class
Get to know your participants, their fitness and coordination levels
Connection with your students and get them into the party mood!
Tips for succesfull warm up:
1.
2.
3.
4.
5.
6.
Choose good music
Follow the Zumba® fitness warm-up format.
Keep the movements simple but fun.
Engage with your students
Cue
Smile and show your personality!
Recommended warm up music:
As we know very soon we will be able to use the Zumba music app to create your own mixes
using your favorite tracks... coming soon! Stay tuned!
Name of Song
Genre
Where it can be found
Dale dale
Electronic-dance (step touch)
ZIN vol 47
All around the world
Latin electro-dance (cardio)
ZIN vol 47
I like it
Electro-pop (toning)
MM 37
I like how it feels
Techno (step touch)
ZIN vol 45
La Escalera
Latin dance (cardio)
ZIN vol 46
Pega pega
Caribbean Hip-Hop (toning)
MM 38
Cool down:
The cool down should last approximately 5 -8 minutes. The cool down is not just stop and
stretch. Don’t forget your pre-cool down: a moderate to low intensity song at the end of your
workout segment to gradually reduce the heart-rate. Suddenly stopping physical activity can
cause blood pooling which in turn can lead to cramping, dizziness and possibly fainting. All
muscle groups used throughout the class should be stretched effectively. Make sure you stretch
for yourself outside of class to help reduce your risk of injury and keep
your body supple.
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2014 ZUMBA INSTRUCTOR CONFERENCE – MASTERING THE WARM UP AND COOL DOWN
Purpose of the cool down:
To bring the body and mind back to their normal state. This means:
 Help to decrease muscle soreness
 Aid recovery
 Gradually lower the heart-rate
 Gradually lower blood pressure
 Reduce risk of blood pooling
 Stretch muscles to return them to their pre-exercise state
 Reduce risk of injury
Tips for successful cool down:
1.
2.
3.
4.
5.
6.
Choose good music for both pre-cool down and cool down
Personality, use it to keep people engaged… They should WANT to stay till the end!
Stretch all major muscle groups safely in the last song
Move around your class to check and correct alignment and posture (if possible)
Breathe
Grand FINALE!
Recommended cool down music:
Name of Song
Genre
Where it can be found
Anda y dime
Tango – pre-cool down
Basic 2 CD.
Las cosas pequenas
Cool down/Stretch
MM 31
Corazonsito bonito
Bachata - Pre-cool down
ZIN vol 42
Feeling good
Cool down/Stretch.
Zumba Gold vol 3.
Notice that the recommended music is ZIN™ music only to give you ideas on how you can make
the most of the music you already pay for and receive but the day of the session I will be using
non-Zumba music and will provide you with the names.
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2014 ZUMBA INSTRUCTOR CONFERENCE – MASTERING THE WARM UP AND COOL DOWN