Zumba fitness may feel like a party, but this research suggests that it’s also a highly effective workout.
“It’s a total-body exercise—a good, high-energy aerobic workout,” explains Dr. Porcari. “Zumba fitness is also good for core strengthening and flexibility gains because there are lots of hip and midsection movements.”
With subjects burning an average of 369 calories per class, Zumba fitness is also a fine choice for those who are looking to drop a few pounds or maintain their current weight levels. In comparison with other exercises tested in the past by the University’s Department of Exercise and Sport Science, Zumba burns more calories than cardio kickboxing, step aerobics, hooping and power yoga (Figure 2).
- Strengthens heart muscle
- Improves circulation
- Adapts body to burn fat as primary fuel source
- Reduces cholestrol
- Raises metabolism
- Improves posture
- Helps control blood pressure and much more
- Along with the above, decreased body fat and intraabdominal fat
- Decreased risk of disease
- Increase in good cholestrol
- Improved muscle tone/definition/strength
- Improved muscle endurance
- Improved bone denisty, joint mobility, cooordination, and agility
- Improved cognitive function
- Improved Motor control
PRECATIONS FOR TONING
- If using regular weight do not shake them.
- Control your movements do not use momentum to swing with the sticks
- Use proper form for lunges and squats
- Do not lock out your joints or over extend your joints
- If your joints begin to hurt you may be using impoper form and you should put down the sticks and speak with the instructor.
Licensed to Teach
- Zumba Basic
License to teach regular Zumba® classes.
- STRONG by Zumba
License to teach Strong by Zumba classes.
- Zumba Toning
License to teach body-sculpting techniques using Zumba Toning Sticks to enhance rhythm and build strength.
- Zumba Sentao
Licensed to teach the party-like workout that incorporates chairs to improve strength, definition and endurance.