Zumba gained popularity ever since grooving into salsa, flamenco, and merengue music feels more like a dance party than a workout. According to Jodi Helmer, the Latin-inspired dance workout is one of the most popular group exercise classes in the world. Zumba is a dance workout that incorporates movements inspired by various styles of Latin American dance and it is performed with music. It has become a popular and trendy workout all over the world. Is it effective in terms of calorie burn, arm toning, and muscle sculpting?
Zumba, as defined by Jodi Helmer, is an interval workout. The classes alternate between high- and low-intensity dance moves designed to increase heart rate and cardio endurance. There are various types of Zumba classes, ranging from Aqua Zumba workouts to Zumba Toning which incorporates weights for additional calorie burning and strength training. Zumba classes for children are now offered as well. Erin Kelly of Healthline describes it as a full-body workout that combines salsa and aerobics. You are participating in the exercise if you move to the beat of the music. Because Zumba involves full-body movement — from your arms, shoulders, and feet — you'll get a full-body workout. Mary Luettgen and colleagues discovered in their 2012 study that a standard 39-minute Zumba class can burn an average of 9.5 calories per minute. Individuals should burn 300 calories per workout to promote weight loss and maintain a healthy body weight, according to the American Council on Exercise. Zumba perfectly meets their requirements.
Erin Kelly added that because the music in a Zumba class is relatively fast-paced, moving to the beat can help build endurance after just a few workouts. According to the Journal of Sports Science and Medicine, accepted fitness industry guidelines suggest that individuals who want to improve their cardiovascular fitness should exercise between 64-94 percent of their HRmax, a measure of an athlete's maximum heart rate, and 40-85 percent of their VO2 max, a measure of the maximum volume of oxygen an athlete can use. According to the same study, all Zumba participants met the HRmax and VO2 max guidelines. In 2016, a study of overweight women discovered that after a 12-week Zumba fitness program, participants successfully lowered their blood pressure and significant improvements in body weight.
According to Dr. Melinda Ratini of WebMD, Zumba is one of the most fun and versatile fitness crazes that eventually hit the market a long time. Classes can be tailored to almost any fitness level. Although most Zumba classes involve high-impact moves like bouncing and jumping, they can be performed to your specific needs. If you want to improve your overall strength, look for a Zumba class that includes some light weights for your upper body. Health and social benefits can be provided through the Zumba program. So, let’s take the groove!
PNFP Marie-Claire Gaas
References:
1. The Surprising Health Benefits of Zumba
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — Written by Erin Kelly — Updated on September 17, 2018
https://www.healthline.com/health/fitness-exercise/benefits-of-zumba
2. Zumba
By Jodi Helmer, Reviewed by Tyler Wheeler, MD on August 02, 2020
https://www.webmd.com/fitness-exercise/a-z/zumba-workouts
3. Zumba: Is the “Fitness-Party” a Good Workout?
Mary Luettgen, Carl Foster, Scott Doberstein, Rick Mikat, and John Porcar
