We all know that Zumba gained popularity ever since grooving into the different musical beats as a form of healthy workout. According to health experts, the Latin-inspired dance workout is one of the most popular group exercise classes across the globe. Zumba is a dance workout that incorporates movements inspired by various styles of Latin American dance and it can be performed in different musical genre. It has become a popular and trendy workout all over the world. But what are the health benefits of Zumba? How does it contribute to achieve for a healthy lifestyle?
According to Jodi Helmer, Zumba 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. Here are a few benefits of Zumba. 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 to your shoulders to your feet — you'll get a full-body workout which is good for your body. Other health experts discovered in a small 2012 study that a standard 39-minute Zumba class burned an average of 9.5 calories per minute. This adds up to 369 calories total for the class. Individuals should burn 300 calories per workout to promote weight loss and to maintain healthy body weight, according to the American Council on Exercise. Zumba perfectly meets their standard requirements.
Moreover, Erin Kelly reported that because the music in a Zumba class is relatively fast paced, moving to the beat can help build endurance after few workouts. According to the Society of Sports Science and Medicine, accepted fitness industry guidelines suggest that individuals who want to improve their cardiovascular fitness should exercise between 64 and 94 percent of their HRmax, a measure of an athlete's maximum heart rate, and 40 to 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 a study among overweight women also discovered that after a 12-week Zumba fitness program, participants had lower blood pressure and they experienced significant improvements in body weight. Because the intensity of Zumba is scalable — you move to the beat of the music on your own — it's a workout that anyone can do at their own pace in most convenient time.
On the other hand, Zumba is one of the most fun and versatile fitness crazes to hit the market for a long time. Classes can be tailored to almost any fitness level. If you want to improve your overall strength, look for a Zumba class that includes some light weights for your upper body. An effective Zumba program will not only provide health benefits, but it can also give some social benefits. Through these combined benefits, people can surely enjoy a healthy lifestyle with your own choice. Let’s dance to the beat!
PNFP Marie-Claire Gaas, RND
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
