Is Swimming Good for Injuries?

You may just think of swimming as a way to cool off and catch some relief from the summer heat, but did you know that swimming might also give you relief from joint pain or an injury?

Swimming is an ideal tool for rehabilitation from injuries—such as back injuries or injuries to the sciatic nerve—for many reasons:

1. Swimming is a low-impact exercise. Staying active after an injury is important if you want to avoid stiffness in the area. However, many exercises—even walking—can put additional strain on your sore or injured body. Swimming is one of the few exercises that is truly low-impact and can help you keep moving without increasing the strain on the joint or muscle you are trying to rehab.

2. Swimming is not a weight-bearing exercise. If you are injured, your doctor may advise you not to put any weight on your injured joint or muscle. Because swimming makes you essentially weightless, it is a great way to move without bearing any weight, thus relieving pressure on the injury. Depending on the type of injury, you may want to try various strokes until you find the one that creates the least amount of pressure. If you are suffering from a back injury, try swimming backstroke, allowing the water to support your back as you swim.

3. Swimming is active stretching. Again, mobility is very important during the rehabilitation process. Active stretching helps keeps the muscles loose and flexible, and swimming is a great way to stretch.

4. Swimming is a cardio workout. One the most frustrating results of an injury is the inability to stay active and exercise. Swimming is a cardio workout that provides the opportunity for someone who is still healing from an injury to stay in shape.

5. Swimming may promote nerve regeneration. One study on animals found that swimming accelerates nerve regeneration, speeding the healing process from (in this case) sciatic nerve injury.

If you have suffered an injury, it’s important to talk to your doctor before beginning any form of exercise or rehabilitation program on your own. In some cases, it may not be advised for you to swim immediately following an injury, but when you do get permission to begin exercising again, swimming is often the best place to start.

To get adequate fitness benefits from swimming, swim a minimum of 150 minutes per week. This can be done in increments of 30 minutes for five days per week or whatever is most convenient and comfortable for you, as long as you meet your minimum requirements. For maximum health and weight benefits, gradually work toward swimming 300 minutes per week.

Study Confirms Dance Fitness Improves Quality of Life

In a recent, systematic review by two Italian universities, the health benefits of Zumba workouts were scientifically confirmed.

The Sport and Exercise Medicine Division of the University of Padova, and the Department of Medical Sciences of the University of Cagliari collaborated on the study with the specific objective to analyze the body of evidence on the effects of Zumba fitness interventions on physical function, fitness, and wellbeing.”

The conclusions were straightforward and to the point.  “Zumba fitness could be considered an effective type of physical activity, to improve aerobic capacity with positive effects on muscular strength and flexibility.”

The report continued, …positive benefits were noted for reducing body weight and other body measurements. Furthermore, other effects, including psychological and social benefits on quality of life, were found after Zumba fitness interventions.”

The report was conducted in June of this year and analyzed 11 different manuscripts from a pool that only considered studies published in peer-reviewed journals and written in the English language.  The documentation covered nearly 600 participating subjects from ages 18-65.

The results were summarized in several categories, including:

  • Anthropometric parameters and body composition
  • Hormonal and metabolic profiles
  • Aerobic and cardiovascular performance
  • Muscular fitness parameters
  • Quality of life, pain score and physical activity

Once again, the healthy benefits of the Zumba program have been empirically confirmed.  But then, you knew that!


In English followed by Thai and Japanese

Join us at the one and only Breast Cancer Party in Pink™ Zumbathon® in Bangkok Thailand where several Zumba® Instructors get together for a big Zumba® class to raise money  for Breast Cancer Research. We will have great prizes and free t-shirts for those who come to the event!!

Help us spread the word and share this event to family, friends and everyone!!

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ขอเชิญร่วมเป็นส่วนหนึ่งของ Breast Cancer Party in Pink™ Zumbathon ที่จัดขึ้นเพื่อร่วมรณรงค์การช่วยเหลือและสนับสนุนการป้องกันมะเร็งเต้านมในสตรีทั่วโลก ซึ่งงานนี้จะมีการรวมตัวของคุณครูซุมบ้าหลากหลานท่าน เพื่อหารายได้สมทบทุนมอบให้กับสถาบันวิจัยมะเร็งเต้านม

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ค่าบัตร 500 บาท (วันนี้ – 5 ตุลาคม นี้) และตั้งแต่วันที่ 6 ตุลาคมเป็นต้นไป 700 บาท จองบัตรได้ที่ลิงค์ด้านบน หรืออีเมล


乳がんの予防啓発・研究支援のためのズンバ®・チャリティーイベント ”Party in Pink™ Zumbathon® (パーティー・イン・ピンク™ ズンバソン®)に参加しよう!

バンコクのズンバ® フィットネス・インストラクターたちが集まって開催される、バンコク最大規模のチャリティー・クラス。世界各地で行われるこのグローバル・ムーブメントに、バンコクで参加・体験できるチャンスでもあります。

参加者には、ピンクのTシャツを差し上げます。また、抽選で当たるグッズも用意しています。私たちは、 是非、みなさんのサポートでこのイベントを広めていきたいと考えています。どうか、たくさんのお友だちを招待してください!







Get your Zumba® on in 2015

Why? Because it is FUN!

Unlike the treadmill/elliptical/Stairmaster where you find yourself grudgingly beholden to the dashboard, (“Only 1.2 miles so far? Seriously??”) your Zumba® class will fly by. The moves are fast-paced and quickly changing, keeping you on your toes and helping you achieve a higher calorie burn.

There are plenty of anecdotal stories to support the effectiveness of Zumba®—take Ashlee Tomsche, for example. Ashlee was 21 and weighed 331 pounds, but by doing Zumba, she lost 123 pounds, six dress sizes and 10 inches from her waistline. During a Zumba® in Bangkok class, you engage many muscles, but you’re often unaware that you’re incorporating traditional fitness moves like squats and lunges because you’re so engrossed in the music and dance. Whether you’re young or old, fit or not, it can be a fun and challenging workout from head to toe.

Zumba® instructors are taught to alternate fast and slow rhythms, which simulate interval or high intensity training. Short, high-intensity intervals have been found to be much better for your heart and overall fitness than extended cardio. A study involving middle-aged adults found insulin sensitivity and blood sugar regulation improved after just two weeks of interval training, three times a week.

The fact that most Zumba®-goers regard it as fun adds another dimension of benefits—if you truly enjoy an activity, your follow-through will probably be better than if it feels like drudgery. Research also shows that music tends to make people exercise harder—and music is a major part of  our Zumba® class in Bangkok!

Cornell researchers found that those who regard their workouts as fun eat less afterward. Conversely, those who regard their workouts as work eat more snacks and desserts to reward themselves. So, the more you can take the “work” out of your workout, the better 🙂

Come and join us at Zumba® in Bangkok any time because Zumba® is for everybody and every body 😉

Try Zumba® for a Fun Workout!

By Dr. Mercola

Zumba has taken the world by storm—you’d be hard pressed to find a city without a broad roster of classes. Zumba is regarded as being a lot of fun, but how does it rate in terms of fitness?

In one scientific study by the University of Wisconsin, this Latin-inspired dancercise actually fared very well.

Zumba can help you tone and sculpt your body, burn a boatload of calories, while at the same time improving your balance, coordination, and cardio endurance.

It turns out that Zumba may also help your social life. Sporting the slogan, “Ditch the workout—join the party!” Zumba utilizes a fusion of dance moves from Salsa, Merengue, Reggaeton, and Cumbia.

The emphasis is on the fun, rather than the exercise, which draws folks who prefer dancing to pumping iron. Zumba aficionados claim that FUN is the secret ingredient.

Zumba’s Birth Was Unplanned

In 1986, Colombia-born Alberto “Beto” Perez was teaching an aerobics class in his native Cali when he discovered he’d forgotten his usual music. Desperately digging through his bag of tapes, Perez threw together a mix of his favorite salsa and merengue tunes, which ended up being an unexpected hit—and voila, Zumba was born.

After a good deal of success in Colombia and some subsequent entrepreneurial support, Zumba spread across America, starting with Miami in 1999. The word “zumba” is Spanish slang for “buzz like a bee” or “move fast”—and you really DO have to move!

There are now 12 million Zumba enthusiasts across 125 countries. It’s now offered in a variety of styles, including Zumba Gold (for seniors), Zumba Tone, Zumba Step, Aqua Zumba—and even Zumba for kis.

Is Zumba an Effective Workout, or Is It Just Fun?

Despite its feverish popularity, little scientific research has been done to establish Zumba’s fitness benefits. In 2012, a team of exercise scientists were commissioned to determine whether or not Zumba fitness holds up as an effective workout.

The study was funded by a grant from the American Council on Exercise (ACE). The University of Wisconsin-La Crosse Department of Exercise and Sports Science set out to determine the average exercise intensity and energy expenditure of a typical Zumba class. They found the following:

    • Zumba participants burned an average of 369 calories in a single Zumba fitness class, or about 9.5 kcal per minute.

    • Participants’ average heart rate was 154 beats per minute, which is roughly 80 percent of their average predicted maximum heart rate.

Accepted fitness industry guidelines recommend exercising in the range of 64 to 94 percent of your maximum heart rate to improve cardio endurance, and Zumba met those requirements.

  • When heart rate monitor strips were examined, they looked much like interval workouts, going back and forth between high intensity and low intensity. Therefore, Zumba can help you burn more calories than a steady-state exercise, such as jogging.

  • In terms of VO2 max (oxygen consumption), the subjects averaged 64 percent, which is well within industry recommendations of 40 to 85 percent for improving cardio endurance—which increases your longevity!

Of particular note is that maximum heart rate and oxygen consumption responses for all study participants fell within the range of industry guidelines, in spite of their wide range of fitness levels.

In comparison with other exercises tested by the University of Wisconsin, Zumba burned more calories than cardio kickboxing, step aerobics, hooping, and power yoga. This research certainly suggests that Zumba can be a highly effective total-body workout with a wide range of benefits.

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