Zumba® is a dance-based fitness program that was created in the 1990s by Colombian dancer and choreographer Alberto "Beto" Perez. The exercise routine incorporates energetic dance movements set to lively music, creating a fun and engaging workout experience.

The name "Zumba®" comes from a Colombian word meaning "to move fast and have fun." The program fuses various dance styles, such as salsa, merengue, cumbia, reggaeton, flamenco, and more, along with elements of aerobic and interval training.

Zumba® classes are typically led by certified instructors who guide participants through a series of choreographed dance routines. The movements are designed to be easy to follow, making Zumba® accessible to people of all fitness levels and dance abilities.

The primary goal of Zumba® is to provide a dynamic and enjoyable way to exercise, helping participants improve cardiovascular fitness, burn calories, tone muscles, and increase overall endurance. As a result, it has gained tremendous popularity worldwide and is often regarded as a "fitness party" rather than a traditional exercise class.

Zumba® classes are conducted in group settings, creating a social and supportive environment that encourages participants to stay motivated and committed to their fitness goals. Additionally, the combination of music, dance, and camaraderie fosters a sense of joy and stress relief, making Zumba® an effective way to improve both physical and mental well-being.

Overall, Zumba® offers a unique and enjoyable approach to fitness, making it a popular choice for those looking to have fun while staying active and healthy.

Strong Nation® is a branded fitness program offered by STRONG by Zumba®, a subsidiary of Zumba Fitness, LLC. STRONG by Zumba®. It is a high-intensity interval training (HIIT) workout that combines bodyweight exercises, cardio, and plyometric moves synced to music.

Unlike traditional Zumba®, where the dance moves are designed to match the music's rhythm, STRONG by Zumba's workouts are not dance-based. Instead, the music is specifically crafted to serve as a motivating and dynamic backdrop to the exercises, creating a unique and intense fitness experience.

The main components of a Strong Nation® class typically includes bursts of cardio, strength training, and core work, all set to the beat of the music. The workouts are designed to push participants to their limits, with modifications available for various fitness levels.

The program aims to deliver a challenging and effective total-body workout, helping participants build strength, endurance, and improve overall fitness. The intensity and music-driven nature of the workout are intended to keep participants motivated and engaged throughout the session.

Tuesday Zumba® at PureGym at 6:30 PM

Thursdays Zumba® at Kelso Health and Wellness 6: 30 PM

Fridays Strong Nation® at Kelso Health and Wellness 6:00 PM

Fridays Zumba® at Kelso Health and Wellness 7:00 PM

Saturdays Zumba® PureGym 10:30 AM

Kelso Health and Wellness: The Corn Exchange, 31 WoodMarket, Kelso TD5 7AT, United Kingdom

PureGym: Gala Water Retail Park, 2 Huddersfield Street, GalashielsTD1 3AP

For a Zumba® class, it's essential to wear comfortable and flexible workout attire that allows you to move freely and stay cool. Here are some tips on what to wear for a Zumba® class:

1. **Moisture-wicking clothing:** Zumba classes can be energetic and may cause you to sweat, so it's best to wear moisture-wicking fabrics that help keep you dry and comfortable during the workout.

2. **Tank tops or t-shirts:** Opt for breathable tank tops or t-shirts that allow your arms and upper body to move freely.

3. **Athletic leggings or shorts:** Choose leggings or shorts made from stretchy and breathable materials that provide ease of movement for your legs.

4. **Supportive sports bra:** For women, wearing a supportive sports bra is crucial to ensure comfort and reduce the risk of discomfort during high-impact movements.

5. **Proper footwear:** Wear comfortable athletic shoes that offer good support, cushioning, and traction. Cross-training shoes or dance sneakers with pivot points are ideal for Zumba, as they allow for easy turning and twisting movements.

6. **Socks:** If you're wearing dance sneakers, consider wearing low-cut socks that provide some cushioning and protect your feet from friction.

7. **Hair accessories:** If you have long hair, consider using hair ties or headbands to keep your hair out of your face during the workout.

8. **Accessories:** Keep accessories to a minimum to avoid any discomfort or distractions during the workout.

Remember that the most important thing is to wear clothes that allow you to move comfortably and confidently. Dressing in layers is also a good idea, as you can remove outer layers if you get too warm during the class. Additionally, bring a water bottle and a small towel to stay hydrated and wipe away sweat during the workout.

For a STRONG Nation® class, you'll want to wear workout clothing that provides comfort, flexibility, and support, as the class involves high-intensity interval training (HIIT) and bodyweight exercises. Here are some recommendations for what to wear:

1. **Moisture-wicking top:** Choose a moisture-wicking tank top or t-shirt to help keep you dry and comfortable as you work up a sweat.

2. **Supportive sports bra:** For women, a supportive sports bra is essential for the high-impact movements involved in STRONG Nation®.

3. **Athletic leggings or shorts:** Wear athletic leggings or shorts made from stretchy and breathable materials that allow for unrestricted movement during the intense workout.

4. **Proper footwear:** Opt for supportive athletic shoes with good cushioning and stability. Cross-training shoes or shoes designed for HIIT workouts are a suitable choice for STRONG Nation® classes.

5. **Socks:** If your shoes require socks, wear moisture-wicking, low-cut socks for added comfort and to prevent friction.

6. **Hair accessories:** Tie back long hair with hair ties or wear headbands to keep hair away from your face and eyes.

7. **Minimal accessories:** Avoid wearing large or cumbersome accessories that might get in the way during the workout.

8. **Layers:** Dress in layers, especially if the class takes place in a cool or air-conditioned environment. You can remove layers as you warm up during the workout.

Remember that STRONG Nation® classes are intense and involve a lot of movement, so wearing comfortable and functional workout attire is essential for a successful and enjoyable experience. Don't forget to bring a water bottle and a small towel to stay hydrated and wipe away sweat during the class.