The likelihood is you’ve already heard that there’s numerous benefits of Zumba, or perhaps you’ve only heard the name and are looking for some clarification on what exactly Zumba offers.
Fortunately, we’ve got you covered whether you’re just starting out or well on your way with Zumba!
So, what actually is it, and how exactly can Zumba benefit you?
In this article, we’ll explore some of the brilliant history and benefits of Zumba, as well as answering some of the more regularly asked questions, plus finding out if Zumba is right for you.
Whether you’re new to the fitness world, or you consider yourself to be the pinnacle of performance, we’re here to discuss Zumba benefits, and give you everything you need to make an informed decision.
- What is Zumba?
- What Are The Benefits Of Zumba?
- Who Can Do Zumba?
- Where Can I Do Zumba?
- What Should I Wear to Zumba?
- How Long is a Zumba Class?
- What Kinds of Zumba Classes Are There?
- How Many Calories Does Zumba Burn?
- How Often Should I Do Zumba?
- What Muscles Does Zumba Target?
- What Are The Risks of Zumba?
However, if you feel as though you’re well equipped when it comes to exercise, then a career in fitness could be your next step. Check out our REPS and CIMSPA accredited personal training courses, or download our FREE prospectus here.
Does that sound interesting? Well, we’ve got even more – enter your name and email address below, and receive a thorough food diary designed to help you achieve your fitness goals!
Used by Fitness Professionals
Download your FREE Food Diary
Used by Fitness Professionals
What is Zumba?
Put simply, Zumba is an exercise class that involves a lot of different dance steps and rhythms. Instructors combine these steps, setting them to a wide range of musical styles, and create a workout that’s a blend of dance and intense cardio.
But where did this exercise craze come from?
Zumba was created over 20 years ago, by a Colombian dancer named Alberto Pérez. Back in 1998, Pérez had gone to teach his usual aerobics class, but forgotten the normal music that he would use. So, thinking quickly, he used the tapes of Latin dance music he had with him, and instead danced to those.
This proved quite popular, and Pérez and two partners (Alberto Perlman and Alberto Aghion) went on to create the first Zumba videos that were sold via TV advertising.
However, it was only in 2012 that Zumba received significant funding from an insightful investor and began to take shape as the global exercise passion that we know it as today.
Zumba exercise benefits are now felt in 180 countries, and with 15 million people worldwide enjoying the classes, it’s safe to say it’s become quite popular!
Need a little more information on what a Zumba class involves?
Each Zumba session is primarily composed of some or all 16 steps from 4 distinctly different Latin dance styles – salsa, reggaeton, cumbia, and merengue.
With 4 steps making up each dance, Zumba mixes all these together, and sets the movements to a diverse soundtrack of music spanning across multiple different genres, from hip hop to flamenco!
Intrigued? Well, it gets even better...
Read on as we explore the surprising benefits of Zumba!
Or, if you’re already hooked on the rhythm, check out our article on How to Become a Zumba Instructor, and turn your hobby into a career!
What Are The Benefits of Zumba?
#1 – Enhances Calorie and Fat Burn
Zumba is an intense workout – quick steps and fast-paced dance movements all contribute towards making it a great way to burn calories and lose body fat.
Zumba is a full body cardio and aerobic workout, meaning that it activates and works multiple muscle groups across your entire body and ensures that, as long as you put the effort in, your whole body will feel the benefits of Zumba toning workouts.
In a study conducted by the Journal of Sports Science and Medicine, researchers concluded that just one short (approximately 40 minutes) session of Zumba burned just under 400 calories. Considering that an average Zumba session is approximately an hour, it would be easy to burn even more than that, with some sources even suggesting that it’s possible to lose up to 700 calories in a single Zumba session.
A systematic study of Zumba health benefits has also shown that, because Zumba exercises the whole body, it’s also immensely effective in burning body fat. While burning fat and burning calories are similar in what they achieve for your body (losing any excess pounds you may have), it’s important to explore exactly how Zumba achieves these results, and what goes on when you’re actively doing Zumba, and afterwards too.
So, Zumba achieves these results by:
- Improving your body’s metabolism
- We’ll go into more detail about this later on in our Zumba benefits section, but put simply your metabolism is how your body produces energy, and how it processes the food you eat. A better (or higher) metabolism means you burn calories and fat more effectively, even when resting!
- Improving your physical endurance
- We’ve got more detail on endurance later on in our list of the health benefits of Zumba, but this means that the more you exercise, the more exercise you’ll be able to do, and the more calories you’ll burn off as you do exercise.
- Strengthening specific muscle groups
- Zumba works many of your muscles, but two of the most important ones for burning fat are your abdominal muscles and your core. By working these muscles, Zumba burns off any body fat you may have around those areas, and strengthens them so that you can do even more in your future sessions!
Learn more about the different Types of Body Fat, what they mean, and how you can tailor your workouts (including Zumba) to maximise your fat loss.
#2 – Reduces Stress
Whether it’s money, work, or the environment, we all have our own individual stresses and we all deal with them in different ways. Some of us try and keep these stresses to ourselves, which is unhealthy. However, one of the big Zumba health benefits is that it offers excellent stress relief.
Whether you consider yourself relatively stress-free, or you find yourself overwhelmed at times, the freedom and interactivity of Zumba ensures it’s an ideal way to destress and unwind after a difficult day.
Studies, such as this one by the IOSR Journal of Dental and Medical Sciences, have scientific evidence of the stress-reducing effects of Zumba, and how it can be beneficial to mental (as well as physical) health. The study found a definitive decrease in their participants’ stress levels after a Zumba session, and an overall increase in mood.
Zumba’s ability to decrease stress comes coupled with a serotonin boost, confirmed by the same study. This release of serotonin (the chemical in our body that regulates mood, and influences how we behave and react to others) is associated with all exercises, but one of the benefits of Zumba classes and their free movement is that it allows this to flow more freely.
However, even with all the benefits of Zumba dance and its fast-paced movements, it’s crucial to recognise the importance of resting, too. Check out our guide to the Importance of Rest Days and How Many You Need.
#3 – It’s Social
Some of us prefer to work out alone, and of course that’s absolutely fine. If you’re trying to nail a new PB, or want to squeeze in another set, you might find it easier to fly solo.
However, one of the psychological benefits of Zumba is that it’s a fantastic social activity, and one that has proven greatly impactful for multiple reasons.
Because it’s so accessible, each Zumba class is different, with diverse people and backgrounds all part of the same class. This range of students means it is likely there is always going to be at least one or two people who share an interest or a passion, whether that’s just the benefits of Zumba for weight loss, or for something else entirely.
You could even discuss how you find your Zumba motivation – we’ve compiled a few suggestions for Fitness Motivation Twitter Accounts you could follow to get you started.
It’s not just chatting and friendships that are the main benefits of Zumba, though. Scientific evidence from the Institute of Education Sciences says that working out in a class full of like minded individuals (such as Zumba or pilates) is effective in improving “self-esteem, happiness, and communication”.
So, not only is Zumba good for your body, it’s good for your mind too!
#4 – It’s Adaptable
Sometimes, with exercise, it can be difficult to get started, especially if you’re not confident with fitness. Often, exercises are difficult to find the correct form or posture for, and it becomes difficult to break habits, or get things correct straight away.
One of the most impressive things (and yes, we know there’s a lot!) about Zumba is that it’s an umbrella term – Zumba is just the name of the class, but its content, and the audience it caters to, is easily adaptable.
For instance, Zumba Gold is specifically targeted towards older people, with less intense movements that still provide a substantial workout. Or Zumba Aqua is lower impact but high energy, using a swimming pool so that those with joint or muscular difficulties can still get involved. Head over to the Zumba website for a full list, including more intense workouts like Zumba Sentao.
It seems there’s something for everyone when it comes to Zumba classes - all that’s left is for you to pick the one that’s right for you!
Although, it’s always important to be aware of what’s expected of you when you visit the gym, whether that’s for Zumba or anything else. Read up on all the rules and regulations with our Ultimate Guide to Gym Etiquette, so you can go to your class knowing you’re fully prepared.
#5 – Builds Physical Endurance
As gym goers, we’re all striving to increase our capacity. Whether that’s lifting that extra kilo, running that extra mile, or just going to the gym twice a week instead of once, we’re all trying to achieve that next personal milestone. And that’s another of the Zumba workout benefits, too.
Studies (such as this one from Hilap et. al (2016)) have found significant evidence that one of the most impactful Zumba benefits is that it helps to build physical endurance. Many of the movements involved in Zumba are high impact, and really push your muscles (particularly those exercised during cardio and aerobics exercises) to their limits, which in turn helps your muscles grow and develop.
Physical endurance is one of the key things we look for in anything we do at the gym – as humans, we want to achieve our next goal, and Zumba classes allow you to gradually increase your stamina and endurance, doing that little bit more with each class.
We’ve just looked at the range of classes that Zumba offer, and this is perhaps one of the main reasons as to why they offer such a varied range of activities which span across all ages, abilities, and even settings. By offering such a selection, more people can experience the benefits, and continue to progress.
This increase in physical endurance – and, as we’ve previously read, mental endurance too – is arguably among the best of our Zumba fitness benefits, and one that means you can achieve your exercise goals.
But, while you’re going to keep exceeding those milestones, it’s always important to keep track of what you’ve accomplished. Our guide to the Best Fitness Journals is essential reading if you want somewhere to jot down your exercise achievements!
#6 – It's Affordable
Let’s be honest – exercise can be expensive. Whether that’s buying the right gear, eating all the right food and supplements, or even just finding the right place to work out, fitness is occasionally a pricy venture. But Zumba doesn’t have to be.
First off, if you’ve already got a membership to the gym, many fitness centres offer this as part of their regularly scheduled classes. They’ll always have fully qualified professionals delivering their sessions, too, so you know you’ll always have the best possible experience.
Make sure, though, if you’re attending a gym session, that you’ve got everything you need – our guide to the Best Gym Bags for Women will help you get packed and prepped for any session.
Not got a gym membership, but still want to attend? Smaller studios, independently-run fitness centres, and even larger gym chains often allow you to book onto classes on a pay-per-class basis. Check out Zumba’s website to find somewhere near you that offers classes!
Or, if you’re looking for just a small one-off cost, there’s plenty of Zumba DVDs out there. As you may have read in our intro, Zumba actually began as a fitness video sold on the TV back in 2001, so this is almost taking Zumba back to its roots! But with over 40 different Zumba DVDs out there, spanning across different ability levels, this wide availability is among the best Zumba benefits!
These flexible cost options allow you to choose what’s right for you and your budget, but still allow you to get all the same benefits!
#7 – Lowers High Blood Pressure
Our heart is arguably one of our most important organs – it’s important to keep it ticking over nicely, as it’s responsible for keeping all the other organs oxygenated and healthy, as well as keeping our vast network of veins and arteries flowing.
We’ve already discussed how one of the Zumba fitness and health benefits is that it helps to reduce stress levels, but with that comes a reduction in blood pressure, too.
Blood pressure is essentially how much force it takes for your heart to pump blood around your body, so the lower that number is, the less effort your heart needs to put in to push the blood around your vascular system. According to the NHS Website, good blood pressure is between 90 and 120, with any lower than 90 and any higher than 140 being detrimental towards your health.
High blood pressure often goes hand-in-hand with stress and negative life experiences, but Zumba has been proven to help with this. A study in the Journal of Sports Medicine and Physical Fitness found that Zumba had a dramatic effect on those with high blood pressure, reducing it by a substantial amount, and improving the overall quality of their health.
With all this in mind, it’s clear that one of the invisible Zumba benefits is the massive difference it makes to heart health, improving not only mental but physical health too.
And you can even keep track of how Zumba makes a difference to your health by checking out our selection of the best Heart Rate Monitors to Track Your Data!
#8 – Improves Quality of Life
Quality of life is a term that is used quite frivolously, but it can often be unclear as to what it actually means.
We’d define it as the small things that make a big difference to your everyday life – whether it’s climbing the stairs to the office without getting out of breath, or noticing you’re making unconscious healthier choices, or even having a better posture on the sofa at home, it’s all the changes that ultimately mount up to have a noticeable impact on your life.
That’s yet another of the Zumba fitness benefits. It doesn’t just do the things that we’ve already discussed in this article (like lowering high blood pressure, or burning calories), it has innumerable smaller benefits too.
After a few classes, you’ll begin to notice a longer, more confident stride, or more energy to do the things you love. Zumba benefits you in the short term as well as in the long run, providing a burst of energy across a 1 hour session that seeps into other things that you do.
Like we mentioned in our section on how Zumba improves your physical endurance, you feel as though you can achieve more and do more!
Become a Personal Trainer with OriGym!
Enjoying this article so far? We were hoping you would be! We’ve got 3 more here we think you’ll like as well:
- 18 Best Healthy Ice Creams
- Cod Liver Oil: Benefits, Side Effects & Dosage
- How Long Does It Take to Become A Yoga Teacher in the UK?
#9 – Widely Available
Sometimes, it’s not a lack of motivation, or not enough time, that stops you from going to the gym to do a class – it’s a lack of availability. It can be incredibly disheartening when you’re looking for a workout that you love, only to find that nowhere nearby offers it, or if they do, it’s a time that just isn’t feasible.
We know that feeling. We’ve been there.
But, with Zumba, many gyms – both big brands such as PureGym and JD Gyms, and smaller, local institutions and studios – have hopped on board this fitness trend. This not only means that it’s available more widely than arguably any other class on offer, but it’s also available in a much wider variety of locations, too.
From our research, we found that the vast majority of “bigger” chain gyms offer a Zumba class at least twice a week, usually one in the morning and one in the evening.
If you’d prefer to go more independent, or aren’t a big fan of the larger chain gyms, many smaller studios will offer a Zumba class, or Zumba classes spread throughout the week.
Of course, this is all subject to your area – we’d recommend checking on the Zumba website to find classes that are offered near you. This checker also only includes registered Zumba trainers, so you know you’ll only find quality experiences.
One of the unspoken Zumba dance benefits is that it’s not a brand new craze, either – it’s been a well-established fitness class since 2012, and has only continued to expand and develop since then, encompassing more and more fitness levels and differing exercises.
Keen to keep this energy going at home too? Then our guide to Nailing Your Home Workout Routine is a must-read!
#10 – Improves Coordination & Muscle Strength
Our muscles are the fundamentals of everything that we do, let alone any exercise. Whether it’s walking up the stairs, or running a marathon, every action we do requires us to use our muscles. So, as you can imagine with a workout as all-encompassing as this, one of the benefits of Zumba is a big improvement in coordination and muscle strength.
Strengthening our muscles is one of the main reasons we go to the gym, and being able to do that with a fun workout is brilliant. Zumba’s real quality lies in the fact that it doesn’t feel quite like a workout, but it still provides all the same benefits of an intense cardio workout.
The scientific research supports this, too. A piece from the American Academy of Physical Medicine and Rehabilitation concluded that Zumba was effective in making a difference to muscle strength, as well as flexibility and overall fitness. Building muscle strength is among the benefits of Zumba classes, but with the tailored approach of more specialist programs such as Zumba Gold and Sentao, this can be adapted to specific fitness levels and ages.
Interested in taking your muscle strength to the next level? Check out our article on the Best Protein Shakers to Help Your Workouts!
Coordination, too, is a feature that’s integral to working out effectively and safely, and something that Zumba has a huge effect upon. By providing set steps to follow, and gradually increasing the pace at which you need to follow those steps, Zumba provides safe practice at following set routines and specifics, which are essential for work out plans. Yet another health benefit of Zumba!
#11 – Boosts Metabolism
Metabolism is often ignored or neglected when considering working out, or exercise in general, but it is integral to everything we do when we train. It provides the building blocks for how we process and digest food, as well as how much energy we have, and even how we store the nutrients we take from what we eat.
Metabolism, put simply, can make or break how we exercise. Zumba has been proven to be effective at boosting or improving your metabolism, and with scientific study to back that point up, it’s hard to disagree.
According to a journal published by Plos One, Zumba’s cardio-intensive workouts and sessions provide a great way to metabolise fats, and improve overall metabolism. Essentially, this means that one of the big benefits of a Zumba workout is that it provides your body with exactly what it needs to produce enough energy, and power you through whatever your fitness journey throws at you.
Interested in nutrition? We’ve got some fantastic further reading on our list of the Top Nutrition Blogs!
A better metabolism means more energy in everyday life, too. So, if you’ve found that you’re a little lethargic round the supermarket, or you’ve not got quite as much spring in your step as you used to, then Zumba could be the work out for you!
Who Can Do Zumba?
As we’ve explored earlier on in the article, the very nature of Zumba and what Zumba is means that it’s incredibly versatile and adaptable.
Just to recap, we’ve already talked about some of the alternative classes, such as Zumba Gold (specifically aimed at the older generation, and designed to be a less intense but no less impactful workout) and Zumba Aqua (performing similar movements to a regular Zumba class, but in water so there’s less direct strain on your muscles).
The empirical evidence points towards the benefits of Zumba Gold, too – a study conducted by the Journal of Sports Science and Medicine found that not only are there many physical benefits of Zumba Gold, but the mental health benefits of these Zumba classes can’t be understated. It provides a social outlet as well as a fun and interactive workout.
There are so many psychological benefits of Zumba, but fitness as a whole is designed to provide a shot of serotonin and brighten up your day. We’ve put together some of our favourite Fitness Motivation Videos to give you that extra boost, too!
However, what we haven’t mentioned yet is the range of classes that Zumba offers for the younger generation, too!
Going to the gym can be difficult, especially if you have younger children, so it’s refreshing to know that Zumba even caters to the kids! With classes like Zumbini (aimed at babies and toddlers) and Zumba Kids (aimed at 7 – 11 year olds), they really do have something for everyone!
But, if you’re ever unsure if an exercise is suitable, we would recommend seeing your doctor – Zumba can be intensive, and it’s important to know what’s right for you when you’re exercising.
Where Can I Do Zumba?
Many different fitness centres and gyms have long hosted Zumba as a long term fixture on their class timetables, especially given its popularity and adaptability.
We’d recommend checking out your gym’s class timetable if you’re already a member, as most gyms (whether they’re local, independent gyms or recognised commercial facilities such as PureGym) already have Zumba on offer.
However, if you’re not a member of a gym, or you just want to try out one session of Zumba, we’d suggest their website, as they offer a comprehensive searching tool that will show all the qualified Zumba instructors and classes near you.
What Should I Wear?
Zumba can be an intense session – the rhythmic movements and infectious music will mean you’re moving quickly and effectively.
Therefore, we’d recommend wearing loose fitting clothing and supportive shoes so that you have a full range of motion, and aren’t restricted by what you’re wearing.
Gym leggings are a must for your Zumba wardrobe, but if you’re unsure on which pair to invest in, we’ve put together a thorough buyers’ guide of the Best Yoga Leggings.
How Long is a Zumba Class?
The average Zumba class lasts between 45 minutes and an hour, and incorporates a warm-up and cool down as well.
This time frame applies across the whole range of classes that Zumba offers, including Zumba Gold and Zumbini, meaning that you can relax and enjoy whichever class is right for you!
What Kinds of Zumba Classes Are There?
As we mentioned in our benefits of Zumba section, there are numerous different kinds of Zumba classes, and they all serve different purposes. Of course, there’s the original Zumba class, but as the exercise has evolved, so has the range of classes they offer. We’ll outline a few of these below:
- Aqua Zumba - As you might imagine, this is Zumba in the water. This is ideal for those with muscle issues, or anyone looking for a lower-impact class.
- Zumba Gold - Aimed at the older generation, with an eye to providing a fun exercise experience to all. One of the benefits of Zumba Gold is that it’s less intense, but uses the same rhythms and energy so as to keep the same Latin flair as the original!
- Zumba In The Circuit - Strength-focused. Adds in elements of strength training as part of a “circuit” to boost the strengthening aspects of the workout.
- Zumba Kids (Ages 7 - 11) - Bringing Zumba to the younger generation! This adds an extra element of interactivity to traditional Zumba classes, and breaks down some of the steps so that children can get fully involved.
- Zumba Kids Jr. (Ages 4 - 7) - Similar to Zumba Kids, this breaks down the steps further for younger kids, and shifts the focus of Zumba to enjoying the rhythms and having fun.
- Zumba Sentao - Strength-focused. This uses a chair as a makeshift dance partner, enhancing the effects of the workout on your core muscles.
- Zumba Step - Strength-focused. Concentrated exercises that focus on your legs and glutes, combining Zumba with step aerobics.
- Zumba Toning - Strength-focused. Using light weights, this brings an element of strength training to the original Zumba workouts.
- Zumba Gold Toning - Strength-focused. Using those same smaller weights, this is a variation that caters to the older exercisers by using less intense steps.
- Zumbini - A more social experience for very young children, introducing them to the Latin rhythms and helping them explore and socialise.
How Many Calories Does Zumba Burn?
As we mentioned in our Zumba benefits section, this can all depend on the effort you put into your classes, and how much you feel comfortable doing. Studies (such as this one from the Journal of Sports Science and Medicine) have shown that even a short (40 minute) session of Zumba burns upwards of 400 calories. Therefore, if we were to work that out across a full 1 hour class, it’s reasonable to think that a single Zumba session could burn 600 calories!
Again, all this depends on your fitness level, and what you want to achieve - some people might start off slower than others, and thus see less calories lost at first, but we firmly believe that fitness is a personal journey, and we all take it at different speeds. Zumba benefits so many different elements of our body, and even just getting involved can result in a really positive change.
Combining this with healthy eating (our personal favourite is green tea at the moment!) can have a huge impact in a short space of time.
How Often Should I Do Zumba?
This is dependent on quite a few things, such as the type and intensity of the Zumba class you’re doing, how physically fit you feel, and what you want to achieve. For example, the benefits of attending Zumba three times a week would be greater than the benefits of attending Zumba once a week.
As we’ve mentioned above, Zumba is fantastic for burning calories, improving your metabolism, and building both your physical and mental strength, but it is an intense workout.
Our first recommendation would be to attend one class, and see how comfortable you feel with the movements and intensity of the session, and then establish your schedule from there.
If you’re feeling up to it, the recommendation is two or three sessions of Zumba per week, in conjunction with eating healthily and making good lifestyle choices, like walking up the stairs instead of taking the lift.
What Muscles Does Zumba Target?
Zumba is a whole body cardio exercise, meaning it targets many of the muscles you’d normally exercise in a cardio workout (such as a run on a treadmill, or cycling). These are generally your legs, your glutes, and your core.
As we’ve just explored in our section on the different Zumba classes available, some classes can exercise different muscles, or exercise those same muscles in a more- or less-intense way.
For instance, one of the benefits of Zumba Toning is that it works the same muscles as traditional Zumba (your legs, glutes, and core), but because of the additional weights, you’ll also be working on your arms and your shoulders.
Whereas a class like Zumba Aqua is more suitable for those who want a less impactful but still strenuous workout. So, there may be less pressure on your muscles, but it allows you to still be involved with Zumba if you’ve got a persistent injury.
After a workout like that, you’re bound to feel a few aches and pains, which is why we’ve put together a selection of the Best Foam Rollers to help you sort out any soreness!
Of course, Zumba is adaptable, and so the muscles you work will depend on the session that’s right for you – more intense workouts such as Zumba Toning will focus on the arms and legs more to achieve definition and toning, whereas a less strenuous class like Zumba Gold would place an emphasis on completing the movements and enjoying the exercise.
Zumba’s primary goal is to ensure that exercise doesn’t feel like an onerous task, and we feel as though it achieves that, but that it also achieves the same results as a tough cardio session in the gym would.
What Are The Risks of Zumba?
With any form of workout, there’s an inherent risk. Whether that’s tumbling on the treadmill, or a loose plate on your deadlift, it’s important to be aware of the risks that are associated with any exercise.
Zumba is relatively risk-free when it comes to exercising. It’s always conducted by a qualified instructor, so you know you’re in good hands there, and it’s a group exercise, so there’s always others around you if you feel any difficulties.
However, Zumba does put pressure on joints, so injuries such as sprained ankles and pulled hamstrings can occur. Zumba can also aggravate previous serious injuries, such as back issues, so this is important to be aware of, so you can minimise the risk to your own health.
Our top tip is to ensure you stretch fully, and that you really engage with the warmup built into every Zumba class, so that your body is ready and can take full advantage of the exercises you’ll be doing.
As always, though, if you’re unsure, or something doesn’t feel quite right before, during, or after a Zumba class, our recommendation would be to see a doctor, and ensure you’re exercising safely and effectively.
Before You Go!
We hope you’ve enjoyed our guide to the benefits of Zumba workouts, and that you’ve found what’s right for you!
Zumba fitness benefits far outweigh any possible negatives or risks, and its adaptability means that it’s suited to any fitness level. It’s intense, fast-paced, and gives you a full body workout, but the musicality of it makes it seem like a fun dance class.
Feel like you’re right at the peak of your fitness game? Then perhaps a career in personal training is your next step!
Download your FREE Food Diary
Used by Fitness Professionals
- Araneta MR, Tanori D. Benefits of Zumba Fitness® among sedentary adults with components of the metabolic syndrome: a pilot study. The Journal of Sports Medicine and Physical Fitness. 2015 Oct;55(10):1227-1233.
- Barbara Vendramin, Marco Bergamin, Stefano Gobbo, Lucia Cugusi, Federica Duregon, Valentina Bullo, Marco Zaccaria, Daniel Neunhaeuserer, Andrea Ermolao, Health Benefits of Zumba Fitness Training: A Systematic Review, PM&R, Volume 8, Issue 12, 2016, Pages 1181-1200, ISSN 1934-1482, https://doi.org/10.1016/j.pmrj.2016.06.010.
- Barene S, Krustrup P, Holtermann A (2014) Effects of the Workplace Health Promotion Activities Soccer and Zumba on Muscle Pain, Work Ability and Perceived Physical Exertion among Female Hospital Employees. PLOS ONE 9(12): e115059. https://doi.org/10.1371/journal.pone.0115059
- Dalleck LC, Roos KA, Byrd BR, Weatherwax RM. Zumba Gold(®): Are The Physiological Responses Sufficient to Improve Fitness in Middle-Age to Older Adults?. J Sports Sci Med. 2015;14(3):689-690. Published 2015 Aug 11.
- Dr. Veena Gupta, et. al. “Effect of Zumba dance on stress management in Adult age group.” IOSR Journal of Dental and Medical Sciences (IOSR-JDMS), 19(6), 2020, pp. 49-53.
- Hilapo, P., Olea, C., Panara-ag, A., Felismino, N., Valera, A. and Villas Jr., R., 2016. Developing Speed, Flexibility and Endurance of People with Developmental Disabilities Using Zumba. National University, pp.47 - 52.