thesis about zumba

Academia.edu no longer supports Internet Explorer.

To browse Academia.edu and the wider internet faster and more securely, please take a few seconds to  upgrade your browser .

Enter the email address you signed up with and we'll email you a reset link.

• We're Hiring!
• Help Center

The Effectiveness of Zumba Exercises Training on the Physical and Health Course Outputs among University Students

2021, International Journal of Human Movement and Sports Sciences

Recently, Zumba practices were introduced to enhance the physical and social outcomes of the students. This study ascertains the effectiveness of Zumba exercises (individual-collective) on the physical outputs sought by the physical and health education course offered at the preparatory year for the university students. The current study employs a quasi-experimental pre-post-test design. Students were divided into two groups, one experimental and the other control. The potential participants included around 1040 students from the science track who took the course during the first semester of the 2019-2020 academic year. The research sample was selected using the specific selection method which reached 60 students; 30 for each group. Zumba group exercises were employed in the warm-up part and as homework for the experimental group, and the method followed at college was employed by the controlled group. Some fitness tests were used to measure the factors of speed, muscle strength, agility and periodic respiratory endurance. From the results, the experimental group attained higher mean scores than students in control group. The study concluded that Zumba exercises are very effective in the teaching and learning process of physical education courses.

Related Papers

Marina Nedkova

The publication represents the methodology of basic education of Zumba Fitness as new sport appearance at Sofia university “St. Kliment Ohridski” with main target of achieving better physical health and capability condition of students. After some research about the university students’ interest in physical education and sport lessons we found raised interest in participation in new forms of studying

Elizabeth Pummell

The Health‐Enhancing Efficacy of Zumba© Fitness: An 8 Week Randomised Controlled Study Original citation: Domene, P.A., Moir, H.J., Pummell, E., Knox, A., and Easton, C. (2016) The Health‐ Enhancing Efficacy of Zumba© Fitness: An 8 Week Randomised Controlled Study. Journal of Sports Sciences, Vol: 34 (15) pp. 1396‐1404 http://dx.doi.org/10.1080/02640414.2015.1112022 DOI: 10.1080/02640414.2015.1112022 ISSN: 0264‐0414, E‐ISSN: 1466‐447X Publisher: Elsevier

Indonesian Journal of Teaching in Science

Melissa Joy Palcis

The purpose of this study is to determine the level of preference of recorded video and live demonstration Zumba in terms of instructions, movements, and concepts. It also determines the significant difference between cardiovascular endurance intensification of respondents in recorded video and lives demonstration Zumba in terms of frequency, intensity, time, and type. This study used the descriptive-evaluative design with the survey questionnaire to 30 respondents. The demographic profile of the respondents implies that most of the Zumba enthusiasts are aged 20-25 years old. Women are more likely to participate than men with a normal Body Mass Index. The level of preference of recorded video Zumba has a descriptive rating of High extent which is interpreted as highly satisfied. On the contrary, the level of preference of recorded video Zumba has a descriptive rating of high extent which is interpreted as highly satisfied. The cardiovascular endurance intensification in recorded vid...

International journal of medical and exercise science

Vijayendra Rajguru

Century Publications

SABA SAYYAD

The aim of this study was to find the improvement in the performance of the Kickboxing Individuals by assessing Speed, Power, Agility, Quickness and Reaction time. This study was carried out on 40 Professional Kickboxing individuals age ranging between 20-30 years. Prior to the study performance testing of the all the individuals of Experimental and Control group were noted. A 4 week Strong by Zumba training program was given at their respective training centers. Post program all the performance tests were done of Experimental and Control group. The results were analyzed using Paired and Unpaired sample't' test. Results obtained showed there was significant improvement in Speed and Power (p< 0.009), Agility and Quickness (p<0.0002) and not significant for Reaction time (p<0.4).

INTERNATIONAL REFEREED ACADEMIC JOURNAL OF SPORTS

GÖKÇE OKTAY

fathar prasouma

The background of this research is the development of supporting diverse sports and the lack of physical exercise models a combination of karate and music for karate athletes. The analysis of requirements using interviews and observations concerning the movement characteristics zumba and physical training methods and techniques of karate. the product effectiveness test by comparing the experimental group and the control group with the use of pretest-posttest. The final conclusion is the product-based model development support zumba fitness workout for athletes karate proven effective in improving the performance of athletes in terms of endurance, agility, and flexibility.

Journal of Sport and Health Science

Hannah Moir , Elizabeth Pummell

International Journal of Environmental Research and Public Health

Adriana Ljubojevic

Background: Women are considered less active than men, and a sedentary lifestyle particularly affects middle-aged women and affects their overall health. Recommending group fitness programs that have a positive effect on women’s overall health is an important strategy of any health policy. Thus, the purpose of this study was to investigate how the Zumba Fitness® workout affects healthy inactive women’s respiratory function and body composition. Methods: The research was conducted for eight weeks on a sample of 41 females aged 35 to 45 divided into two groups: experimental (21 subjects: age 38.52 ± 2.29) and control (20 subjects: age 39.45 ± 3.01). They were tested before, four weeks, and eight weeks after the intervention period. The respiratory functions were tested using spirometry and the body composition parameters by the Tanita body analyzer. The experimental group practiced Zumba Fitness® three times per week for 60 min (24 training sessions in total). The control group was no...

Sport Sciences for Health

Frank Frisch

RELATED PAPERS

Proceedings of the 52nd Hawaii International Conference on System Sciences

Andreas Reitz

Dietmar William Foryta

Bertrand Dousteyssier

Construction and Building Materials

Tengku Hafidatul Husna

Applied Sciences

Chiara Sanmartin

Innovare Journal of Agricultural Sciences

Tegegn Belete

European Journal of Cardio-Thoracic Surgery

Dr Ahsan Ali

Clinical pharmacology and therapeutics

ACS Chemical Biology

José Mascareñas

Economics and Business Letters

Guillermo Ugarte Peña

WIT Transactions on Information and Communication Technologies

Federico Neri

Proceedings of the Conference on Domain-Specific …

Annals of Tropical Paediatrics

Paul Courtright

Italian Sociological Review

Nicola Montagna

Journal of the Bangladesh Agricultural University

Jayedul Hassan

Asian Review of Social Sciences

Swagatika Parida

Leila Marcia Elias

Otolaryngology Case Reports

Aslan Ahmadi

Sofía Carrillo Díaz

Eike Luedeling

AQUATIC SCIENCE & MANAGEMENT

Markus Lasut

Deborah Power

Vojnosanitetski pregled

Boris Ajdinovic

Luc-normand Tellier

Systems & Control Letters

Antonios Armaou

RELATED TOPICS

•   We're Hiring!
•   Help Center
• Find new research papers in:
• Health Sciences
• Earth Sciences
• Cognitive Science
• Mathematics
• Computer Science
• Academia ©2024

Factors Associated with Regular Zumba Practice as Preliminary Results: A Population-Based Approach in Cebu Province, the Philippines

Affiliations.

• 1 Graduate School of Public Health, Teikyo University, Tokyo 173-8605, Japan.
• 2 National Nutrition Council Region VII, Cebu City 6000, Philippines.
• PMID: 34067836
• PMCID: PMC8157069
• DOI: 10.3390/ijerph18105339

The prevalence of overweight/obesity in the adult population in the Philippines has doubled in the past 20 years. Zumba exercise has recently been implemented throughout the Philippines. However, there is scarce information on the effects of Zumba on obesity and Zumba participants' characteristics in the Philippines. This study described the current practice of Zumba in the Philippines, along with the practitioners' characteristics, and identified factors associated with Zumba participation. In this observational, cross-sectional study, a structured questionnaire was used to survey 10 Zumba locations in September 2019. Anthropometric measurements of participants were assessed. Respondents included 171 women (88.6%) and 22 men (11.4%), with a mean (±standard deviation [SD]) age of 44.1 (±8.9) years. All respondents answered that Zumba was enjoyable, and some answered "very enjoyable". Determinants of frequent participation were as follows: being older than the mean age of participants, starting Zumba to enjoy dancing, starting Zumba not to lose weight, shopping mall location, and participation fee required. "To enjoy dance" being a motivation for Zumba practice was identified as a determinant of frequent participation rather than "to lose weight." The element of "enjoyable" may strongly influence the continuation and frequent participation of Zumba exercise in the Philippines.

Keywords: Cebu city; Philippines; Zumba; exercise; non-communicable diseases; physical activity.

Publication types

• Observational Study
• Research Support, Non-U.S. Gov't
• Cross-Sectional Studies
• Middle Aged
• Philippines / epidemiology

• Instructions for Authors
• Submit Log in/Register

Share this article with

Create alert.

Factors Associated with Regular Zumba Practice to Reduce Prevalence of Non-communicable Diseases: A Population-Based Approach in Cebu and Mactan, the Philippines

A peer-reviewed article of this Preprint also exists.

Yamasaki, J.; Sakisaka, K.; Mission, P.A.; Soluta, N.G.; delos Santos, N.J.V.; Palaca, J.V.; Pacalioga, R.P.O. Factors Associated with Regular Zumba Practice as Preliminary Results: A Population-Based Approach in Cebu Province, the Philippines. Int. J. Environ. Res. Public Health 2021 , 18 , 5339. Yamasaki, J.; Sakisaka, K.; Mission, P.A.; Soluta, N.G.; delos Santos, N.J.V.; Palaca, J.V.; Pacalioga, R.P.O. Factors Associated with Regular Zumba Practice as Preliminary Results: A Population-Based Approach in Cebu Province, the Philippines. Int. J. Environ. Res. Public Health 2021, 18, 5339. Copy

Copyright: This is an open access article distributed under the Creative Commons Attribution License which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.

Comments (0)

Not displayed online.

Mathematical equations can be typed in either LaTeX formats \\[ ... \\] or $$ ... $$, or MathML format <math> ... </math>. Try the LaTeX or MathML example.

Please click a symbol to insert it into the message box below:

Please enter the link here:

Optionally, you can enter text that should appear as linked text:

Please enter or paste the URL to the image here (please only use links to jpg/jpeg, png and gif images):

Wikify editor is a simple editor for wiki-style mark-up. It was written by MDPI for Sciforum in 2014. The rendering of the mark-up is based on Wiky.php with some tweaks. Rendering of mathematical equations is done with MathJax . Please send us a message for support or for reporting bugs.

Comments must follow the standards of professional discourse and should focus on the scientific content of the article. Insulting or offensive language, personal attacks and off-topic remarks will not be permitted. Comments must be written in English. Preprints reserves the right to remove comments without notice. Readers who post comments are obliged to declare any competing interests, financial or otherwise.

We encourage comments and feedback from a broad range of readers. See criteria for comments and our Diversity statement.

what’s this?

Add a record of this review to Publons to track and showcase your reviewing expertise across the world’s journals.

• Weight Management
• Nutrition Facts
• Nutrition Basics
• Meal Delivery Services
• Fitness Gear
• Apparel & Accessories
• Recipe Nutrition Calculator
• Weight Loss Calorie Goal
• BMI Calculator
• Body Fat Percentage Calculator
• Calories Burned by Activity
• Daily Calories Burned
• Pace Calculator
• Editorial Process
• Meet Our Review Board

What Is Zumba?

A fitness company known for its Latin dance-based group classes

Kate_sept2004 / Getty Images

• Original Zumba

History of Zumba

Types of classes, how it works, disadvantages, safety considerations, how zumba compares.

Zumba is one of the best-known fitness organizations in the world, with more than 200,000 class locations available in 180 countries. And while the brand is best known for its signature "Zumba" Latin dance fitness class, the company offers several additional workout formats, from strength training to kid's fitness classes and even water aerobics classes.

Each workout involves highly choreographed movements set to upbeat salsa and international music. Essentially, Zumba is a fun, high-energy workout experience that keeps you excited to exercise and return for more.

Zumba's most well-known and popular program is its namesake class, Zumba. This dance class features high- and low-intensity intervals that help improve cardiovascular fitness while also enhancing balance , coordination, agility, and to some degree, strength through the application of beginner-accessible choreography.

You don't need any special dance skills to succeed in Zumba classes but those that have natural rhythm may pick up on the moves faster. Still, no one is keeping score, so just dance, let go, and have fun.

Classes typically consist of Latin-inspired songs, starting with a slower warm-up song, building intensity throughout the workout, and ending with a cool-down song. Even if you're not a strong dancer, the choreography is repetitive and designed to be built upon, so most people will catch on to the moves as they go.

Zumba was officially founded in the United States in 2001 by Alberto "Beto" Perez, a Colombian dancer who started the fitness class in the '90s in his home country. Perez's "rags to riches" story could be considered serendipity—he was teaching an aerobics class at his local gym when he realized he'd forgotten his usual music.

Why Is it Called Zumba?

Zumba is called such because of its similarity to the Cuban music genre rumba. Music is a big factor in these exercise classes, which the name brings to mind.

In 2000, Perez decided to launch his fitness class in the United States. In 2001, he partnered with two investors and released a series of three Zumba DVDs available through an infomercial.

The dance fitness concept wasn't new when Zumba rose to fame, but the high-energy fun of its classes was. Plus, Zumba's timing was ideal. In the early 2000s, large fitness centers, like 24 Hour Fitness and Lifetime Fitness were popping up everywhere, often including group fitness classes as a benefit of membership. These gyms were looking for unique classes to add to the draw of their clubs, and Zumba fit the bill.

Zumba tends to appeal to a predominantly female audience, but all are welcome. And because the choreography is more-or-less accessible even to those with "two left feet," people of all ages and dance abilities have flocked to the classes, especially during the peak of its popularity between 2005 and 2015.

As a result, the brand added numerous programs to make the class and choreography even more accessible to people of all ages, genders, and fitness levels. Classes include:

• Aqua Zumba : Perfect for those with lower-extremity injuries or needing low-impact exercise, Aqua Zumba takes the Latin dance craze to the pool.
• Zumba Gold : This modified version of the standard Zumba class is geared to an older audience that wants the same fun music and flair as a traditional class but performed at a lower intensity.
• Zumba Kids : Designed for kids between 7 to 11 years old, Zumba Kids modifies and breaks down traditional Zumba moves, then adds games and activities to the class to keep kids engaged and interested as they break a sweat.
• Zumba Kids Jr .: Similar to Zumba Kids, Zumba Kids Jr. is modified for the 4- to the 6-year-old audience and is positioned even more as a "dance party" to help keep this age group on "task."
• Zumba Step : The same Latin-inspired dance choreography, but with the addition of an aerobic step to increase the intensity of the workout and add more leg-strengthening moves due to repeatedly stepping on and off the elevated surface
• Zumbini : This once-a-week, 45-minute class is designed for the littlest Zumba fans between 0 and 3 years old; the little ones and their caregivers meet to bond over music and engage in age-appropriate active play; think less "workout" and more "learning experience."

As strength training classes gained popularity over the past decade, pulling people into CrossFit gyms and choreographed strength classes, the Zumba brand worked on adding more strength options to its repertoire as well, including:

• Strong by Zumba : A high-intensity bodyweight training workout with movements choreographed to the beat of the music; pushups, squats, burpees, and lunges are staples of this routine
• Zumba Gold-Toning : Just like Zumba Toning, but at a lower intensity level designed for a somewhat older audience
• Zumba In the Circuit : Designed as a circuit, alternating between Zumba dance moves and strength training exercises for a full-body workout intended to improve cardiovascular fitness and muscular strength
• Zumba Sentao : Uses a chair as a "dance partner" to focus on core strength without using weights.
• Zumba Toning : Incorporates the use of Zumba Toning Sticks (or light weights) to add an element of strength training to familiar Zumba dance moves

Almost all Zumba brand classes are designed as 45- to 60-minute group exercise classes led by a Zumba-certified instructor. These are typically offered at gyms and fitness centers, although Zumba instructors are welcome to market classes on their own, hosting workouts at parks, schools, or other venues.

Zumba Basics

Classes consist of a series of Latin dance songs, each with highly choreographed dance movements that build on each other. The first song offers a slower beat to help you get warmed up, with each successive song building in intensity and challenge, with a few lower-intensity dance series built in for recovery. The workout wraps up with a cool-down song.

Between songs, you can grab water and take a second to catch your breath before the next song starts.

Schedules for Zumba are typically based on the gym or fitness center where classes are hosted. For cardio-based fitness classes like Zumba, it's ideal to get on a regular schedule and participating in at least two to three weekly classes.

Overall, Zumba feels like a dance party disguised as a workout—which is exactly what people love about it. Zumba is a safe, fun, and effective workout for most people who want to enhance their cardiovascular fitness through dance. There are few drawbacks to the program, just general precautions you should be aware of when starting any new workout routine.

Below are the benefits of Zumba class from physical to practical considerations.

Accessibility

Due to the program's widespread availability and the varied class style, Zumba as a brand is quite flexible and suited to almost all fitness levels and interests.

Even if your local gym doesn't offer Zumba classes, you may find that a nearby swimming pool offers Aqua Zumba or an independent instructor who provides classes with a pay-per-class structure at a nearby park.

How to Find a Zumba Class

Check online or call your local gym studios to find Zumba classes near you. It's a very popular class that has expanded to many locations.

General Fitness

Given Zumba's sustained popularity, many studies have been performed on the efficacy of the workout. One 2016 review of the literature found that Zumba was effective at improving aerobic capacity (cardiovascular fitness), while limited additional evidence pointed to possible enhancements to muscular fitness and flexibility.

Sustainability

One of the most critical factors in exercise is adherence—continuing the exercise program after you start. Generally speaking, the more enjoyable a program is, the more motivated you will be to continue it. And the more consistent you are with a program, the more likely you will experience positive results.

A 2014 study published in the Journal of Sports Medicine and Physical Fitness found that a Zumba intervention in sedentary adults with metabolic syndrome "showed good feasibility and adherence," which points to the positive sustainability of the program as a whole.

Energy and General Health

While almost any sustained workout program may help boost mood, self-esteem, and energy, Zumba has a few peer-reviewed studies pointing to its psychological benefits of the program.

Namely, a 2016 study published in the Journal of Physical Activity and Health found that healthy women who participated in an 8-week Zumba program experienced positive changes in perceptions of physical strength, autonomy, and purpose in life, improving their overall feelings of health and well-being.

The cost of Zumba is variable, depending on where you take the class. If you're paying on a fee-per-class basis, you're likely to spend between $5 and $25 per class, depending on the setting and the instructor. If you're a member of a gym where Zumba is offered, the class may be included as part of your membership.

If you're on a budget, you can purchase a DVD to work out at home for as low as $10. The flexibility of price, depending on location and needs, makes the program financially accessible for most people.

Zumba doesn't make unrealistic claims about calorie burn or the potential for weight loss or strength gains. Instead, their marketing focuses on improving fitness in a fun way that helps enhance how you feel every day—and more than delivers on those fronts.

Zumba has a lot of benefits, but there are some potential disadvantages to consider.

Lacks Strengthing and Flexibility Components

The literature is clear that Zumba can provide cardiovascular benefits, but the jury is out on whether there are significant benefits to flexibility and strength. Unless you're taking Zumba classes, such as Strong by Zumba, that expressly incorporate strength-training moves as a primary component of the workout, you shouldn't view Zumba as a well-rounded general fitness class.

In addition to taking two to three Zumba classes a week, you may also want to add a few strength training and flexibility activities to your schedule. Consider trying a 30-minute strength circuit followed by a 10-minute stretching session on days you're not doing Zumba.

All fitness programs, regardless of type, carry an inherent risk. You could pull a muscle, twist an ankle, or fall. If you do too much too soon, you can risk excessive soreness or symptoms of overtraining .

That said, the Zumba brand has gone out of its way to developing programs designed for all audiences and age levels, offering varying levels of intensity and challenge to reduce the risk of potential injury.

Zumba is considered a generally safe fitness activity, but because all physical activity carries inherent risk, you should consider your physical health before diving into a program. Make sure to wear shoes that will allow you to slide .

If you have a known lower-extremity injury or a history of ankle or knee problems , talk to a healthcare provider before trying Zumba, or start with a lower-impact version of the program, such as Zumba Gold or Aqua Zumba.

And if you're brand-new to dance choreography, don't overdo it and push yourself too hard. Give yourself time to master the movements at your own pace. Moving quickly or without coordination can lead to an increased risk of injury. The critical thing to remember is to ease yourself into a program and to listen to your body, taking rest when you need it.

Zumba is a fun, effective dance workout that is a good option for people who enjoy upbeat music and an energetic group exercise environment. Here's how it compares to other similar classes.

Jazzercise is the original dance-fitness class that took the world by storm in the 1980s and 1990s. While it experienced a bit of a resurgence in the 2010s, Jazzercise has yet to return to the popularity of its heyday.

That said, like Zumba, it offers choreographed dance moves to upbeat music in a fun, group environment. If you want the atmosphere of Zumba but don't feel comfortable with the booty-shaking vigor of Zumba's dance choreography, Jazzercise might be a mellower option.

BUTI Yoga is a workout that combines high-intensity exercise with African dance-inspired choreography and yoga flows. The nice thing about BUTI is that it really does hit all the bases for general fitness—you'll develop strength, flexibility, and cardiovascular endurance .

The program is also available online and through independent instructors at gyms and fitness centers, so you can access classes pretty much wherever you are.

That said, the movements are less appropriate for a general audience, making it more suitable for healthy adults with a solid baseline of fitness, rather than an older audience or those with known health issues or injuries.

Barre Classes

Barre fitness classes are popular programs most often available at boutique fitness studios. These workouts focus more on flexibility , muscular endurance , and core strength and less on cardiovascular fitness. The movements are slower and more controlled, and while the classes are choreographed, you're not trying to keep up with a series of fast-paced steps.

Barre workouts may be an excellent supplement to Zumba, as strength and flexibility are a greater focus. They're also considered a low-impact workout which can be a good option for beginners or those with known lower-extremity injuries. However, Barre classes often come at a higher price, ranging from roughly $15 to $35 per class.

A Word From Verywell

Zumba provides a fun and positive workout experience with options appropriate for all ages and ability levels. There's a lot of independent research to support the program's efficacy and not much to detract from its potential benefits.

However, if you don't like dancing, fast-paced choreography, or Latin-inspired music, Zumba might not be a good fit for you. But if you're looking for an addictively fun, high-energy group dance workout set to upbeat music, Zumba is a great one to try.

Vendramin B, Bergamin M, Gobbo S, et al. Health benefits of Zumba fitness training: A systematic review . PM R . 2016;8(12):1181-1200. doi:10.1016/j.pmrj.2016.06.010

Araneta MR, Tanori D. Benefits of Zumba Fitness® among sedentary adults with components of the metabolic syndrome: A pilot study . Journal of Sports Medicine and Physical Fitness . 2014;55(10):1227-1233.

Delextrat AA, Warner S, Graham S, Neupert E. An 8-week exercise intervention based on Zumba improves aerobic fitness and psychological well-being in healthy women . J Phys Act Health . 2016;13(2):131-9. doi:10.1123/jpah.2014-0535

By Laura Williams, MSEd, ASCM-CEP Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine.

Should You Try Zumba to Get in Shape? (Pros & Cons)

Do you like to dance? Then you’ll love Zumba.

It’s a dance-based fitness program with choreography inspired by Latin styles of dance like salsa and samba. It has lots of high-energy moves that work your whole body, like the merengue march and salsa two-step.

Zumba classes also feature upbeat playlists of Latin music that make working out more fun and motivate participants to push themselves harder.

Some people have such a good time doing Zumba that they say it doesn’t feel like a workout! But does it actually work, and is it the right workout for you?

What are the pros and cons of Zumba?

Don’t be fooled by Zumba’s “fun and easy” marketing, though — it’s a highly effective cardio workout that burns calories, strengthens your core, and improves your cardiovascular fitness. And yes, it is a pretty enjoyable way to get a good sweat!

But Zumba alone won’t get you a toned or ripped physique without also including strength training. And the difficult to learn, high-impact steps can sometimes be tricky for beginners or people with an injury history.

To help you learn more about this popular dance-based fitness program and decide if it’s right for you, we’ve outlined the main pros and cons of Zumba below.

Pros of Zumba (Benefits)

Zumba is a great cardio workout that will burn calories and help you shed excess pounds.

Here’s a full list of its biggest benefits.

It’s a great form of cardio

Experts recommend that you get at least 150 minutes per week of moderate intensity cardio, and Zumba fits the bill.

The high-energy dance routines will really get your heart pumping and make you break a sweat.

Studies have also shown that Zumba classes can build your endurance, decrease your blood pressure, and improve your physical fitness overall.

One study found that after taking just 17 Zumba classes, participants showed significant reductions in both triglyceride levels and blood pressure.

Another study found that people’s endurance increased after doing Zumba for a short period of 12 weeks.

If studies show these kinds of results after just a few classes, imagine the improvements you’ll see if you stick with Zumba and make it a regular part of your fitness routine.

Works for all skill levels

In addition to the original Zumba classes, there are a variety of spinoff classes to suit people of all fitness levels.

Here are just a few of the classes you may be able to take at your local gym.

• Zumba Step uses an aerobic stepper to intensify your workout and strengthen your thighs and glutes.
• Zumba Toning incorporates light weights into a regular Zumba routine to tone and strengthen your arms.
• Zumba Gold is a slower paced class that’s great for beginners and older adults who are trying to stay active. It features modified versions of the original Zumba moves that are designed to be less intense.
• Aqua Zumba is a low-impact, dance-based workout that takes place in the pool. It may be a good option for people who are recovering from injuries or have joint problems.

So whether you’re new to fitness or looking for a challenge, Zumba has a class that will work for you.

Burns lots of calories

Because Zumba combines high energy and low energy dance moves into one workout, it burns a lot of calories — 9.5 per minute to be exact.

A recent study showed that Zumba classes have the same kind of effect on your heart rate as interval training.

Interval workouts tend to burn more calories in a shorter period of time than other forms of cardio like walking and jogging.

So if you want to shed excess pounds before summer arrives, Zumba is a good choice — just remember, you won’t lose any fat without first getting your diet in check.

Strengthens your core

If you’ve ever taken a Latin dance class, you know how much the hip-shaking dance moves work your abdominal muscles.

Zumba is inspired by Latin styles of dance such as salsa, samba, and merengue, so many of the routines involve that same side-to-side motion that strengthens your core.

Will it give you eye-popping abs? Probably not.

But for the overall health and stability of your core, Zumba is a good choice.

(Learn more about what results from Zumba you might get in one month.)

Cons of Zumba

Zumba has lots of benefits, from building your endurance to strengthening your core.

But like any workout, it has a few drawbacks, and it might not be the right workout for you.

Lack of strength training

Zumba can help you build endurance and burn calories. But it may not be the best way to build muscle.

Most Zumba classes don’t incorporate weights, and even the classes that do only use light ones in the three to five pound range.

So if you really want to tone your arms and get them summer ready, you should weight train on the days that you’re not doing Zumba.

(Read: Should you lift weights instead of Zumba?)

High-impact

Zumba involves lots of jumping, bouncing, and other high-impact movements that are hard on the joints. The twisting and turning motions involved in some moves can also put pressure on your knees.

Still, people with joint problems shouldn’t rule out Zumba entirely. Several studies have shown that dance-based cardio workouts can improve mobility and reduce joint pain in people with arthritis.

However, you may want to stick with one of the lower impact classes like Aqua Zumba or Zumba Gold. They provide many of the same benefits as the original class and don’t place as much stress on your joints.

And as always, talk to your doctor before starting a new fitness regimen.

(Read: Is a lower-impact workout like the elliptical a better choice for you?)

Risk of injury

Because Zumba is a fast-paced, high-impact workout, you may sustain injuries while doing it.

Doctors say that the most common Zumba injuries include sprained ankles, hamstring injuries, and muscle spasms. They often occur when people wear the wrong shoes or don’t stretch before class.

Many people wear running shoes to Zumba, which increases their risk of hip and knee injuries.

Running shoes have thick treads on the bottom that grip the floor and make it harder to pivot. They aren’t designed for the side-to-side movement that Zumba workouts require, so wearing them puts extra stress on your joints.

To make bouncing around during your class easier, wear a flexible pair of shoes like cross-training shoes or dance sneakers instead.

Another common cause of injury is a lack of stretching. Some Zumba instructors dive right into class without giving participants adequate time to warm up.

If your instructor doesn’t devote much time to stretching and warmups, you should do some stretches on your own before class. Focus on your calf muscles and hamstrings, as they’re the muscles that are most likely to get strained during Zumba.

The choreography can be hard to learn

If you’ve never taken a dance class and aren’t used to learning choreography, Zumba moves may be hard for you to pick up.

They’re based on Latin dance styles like salsa and merengue, so they require a fair bit of rhythm and coordination to execute.

If you have two left feet, you could have trouble keeping up with the fast-paced salsa moves and step sequences, especially during your first few classes.

Wrapping Up

Zumba is a fast-paced, high-energy fitness program that’s great for burning calories and building endurance.

But because it’s so high-impact, it may not be the best choice for older adults who have joint problems or people who are recovering from injuries.

The choreography can also be hard for beginners to learn, especially if they don’t have any experience with dance or a sense of rhythm.

And if you want to build muscle, especially in your arms, you’ll have to combine Zumba with forms of strength training like lifting weights.

Despite its drawbacks, Zumba is still a great option for people who are tired of typical workouts and want to find a fun way to stay active, improve their physical fitness, and lose weight.

If you’re thinking Zumba isn’t for you, check out my Pros & Cons guides to running , yoga , and pilates .

Hope this helps!