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.
Interval training. Alternating rhythms such as salsa, hip-hop, cha-cha, and even belly dancing in five-minute segments maximizes body toning and sculpting.
Calorie burning. In addition to benefiting your heart and lungs, this type of aerobic exercise can help you burn off about 450 calories in one hour.
Core muscles. Zumba concentrates on the muscles of the abdomen, back, buttocks, and upper legs, which are your core muscles. These are the most important muscles for spine stability and overall aerobic fitness.
These other tips will help you maximize the benefits of a Zumba class:
For beginners. If you are new to or just getting back into exercise, ask about beginning level Zumba classes. There are also Gold Zumba classes for seniors with a less strenuous pace and even Aqua Zumba classes for those looking for a low-impact version.
Getting warmed up. Always make sure your Zumba classes include a good warm-up and cool-down period.
Be comfortable. Dress comfortably and make sure to have good support for your feet. The lateral movement of the dance steps can put stress on feet and ankles.
Bring water with you. It’s important to stay well hydrated during a one-hour Zumba class.
Zumba fitness classes are a fun way to burn calories and get in shape. If you like dancing and a party-like atmosphere, try out a local Zumba class
We successfully concluded another year of raising money for a good cause! This time we were able to raise more than 125,000 Thai Baht.
We danced for 90 minutes with one purpose in mind: To raise money for Breast Cancer Research. The night was filled with happiness and good vibes.
At the end of the event we gave away AWESOME prizes from ours sponsors of the night: Lifestyle Juice Cleanse, Taste of Thailand Food Tours, Dean & Deluca, CHU Chocolate Bar, Centara Hotel Spa, Lexus, Pinata and more!
October is Breast Cancer month. If you still wish to donate please click HERE
Photo credit: Luis Calderon
Did you know Zumba® for overweight people is an effective routine? It not only helps you evade that extra chub from your body but also strips chronic illness such as depression, anxiety and stress, giving you control over mood management and improving your overall well-being.
Zumba® is also called a high intensity workout program that incorporates Latin choreography with merengue, samba and many other dance steps. Dance steps like grapevine, arm raises and repeated lunges help you reduce weight and also increase self-confidence.