zumba experience essay

Essay on Zumba Experience

Students are often asked to write an essay on Zumba Experience in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

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100 Words Essay on Zumba Experience

What is zumba.

Zumba is a fun dance workout. People move to lively music. It feels like a dance party, not exercise. It mixes low and high moves so anyone can do it. Zumba helps your body and mood.

Music and Moves

Zumba uses catchy songs. You shake and twist to the beats. It’s a mix of salsa, hip-hop, and more. The steps are easy. Instructors show you what to do.

For Everyone

Kids and adults can enjoy Zumba. You don’t need to be a great dancer. It’s about moving your body and having fun.

Zumba makes you stronger and happier. It’s a great way to make friends and stay healthy.

250 Words Essay on Zumba Experience

Benefits of zumba.

Doing Zumba is great for your health. It helps your heart because it’s a type of cardio exercise. It also makes your muscles stronger and can help you feel happier. When you’re dancing and listening to music, it’s hard not to smile. Plus, Zumba is a social activity, so you can make new friends while dancing.

The Zumba Class

In a Zumba class, an instructor shows you the moves. You don’t need special equipment, just comfortable clothes and shoes. Classes usually last for an hour and the music includes different styles like salsa, hip hop, and samba. It’s a mix of fast and slow rhythms, which makes it exciting.

My Zumba Experience

I tried Zumba and had a blast. At first, I was nervous because I thought everyone would be better than me. But I was wrong. People were focused on having fun, not being perfect. The instructor was friendly and the music made me want to move. By the end, I was sweaty, tired, and very happy. I can’t wait to go again.

Zumba is more than just a workout. It’s a chance to dance, laugh, and feel good. If you’ve never tried it, give it a go. It might just be the most fun you’ve ever had while exercising!

500 Words Essay on Zumba Experience

Imagine a room full of people, music blasting, and everyone dancing with big smiles on their faces. That’s Zumba for you! Zumba is a fun dance workout that mixes fitness exercises with Latin and other international music. Unlike regular gym workouts, Zumba feels more like a dance party than a fitness session. It’s a popular activity for people of all ages who want to get fit while having a good time.

The Music and Moves

Health benefits.

Zumba is not just about dancing and having fun; it’s also a great workout. It gets your heart pumping and helps improve your stamina. You can burn a lot of calories, which is good if you want to lose weight or stay in shape. It also helps with flexibility and balance. Because it’s a full-body workout, you’ll feel stronger and more energetic after each session.

Making Friends

Zumba classes are a wonderful place to meet new people. Since everyone is there to enjoy and exercise, you already have two things in common. It’s easy to make friends when you’re all laughing and trying out new dance moves together. Plus, having friends in class can make you look forward to your workouts more.

The Emotional Boost

One of the best things about Zumba is that anyone can join in. It doesn’t matter how old you are, whether you’re a boy or a girl, or if you’re not in the best shape. Instructors often offer different versions of the moves to match your fitness level. So, whether you’re a beginner or have been exercising for a while, you can find a pace that’s right for you.

What to Expect in a Class

If you’re going to your first Zumba class, wear comfortable clothes and shoes. Expect to sweat, so bringing a water bottle and a towel is a good idea. The instructor will lead the class and show everyone what to do. Just follow along, keep moving, and don’t worry about getting every step perfect. The most important thing is to enjoy yourself.

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Zumba Classes: Dancing Your Way to Fit

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

Kate_sept2004 / Getty Images

• Original Zumba

History of Zumba

Types of zumba classes, how zumba works, benefits of zumba, 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.

What Is Zumba?

Zumba's most well-known and popular program is its namesake class, Zumba. This high-energy dance class features 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 special dance skills to have a great time in Zumba class. People with natural rhythm may pick up on the moves faster, but no one is keeping score, so just dance, let go, and have fun.

Zumba 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 got its name from its similarity to the Cuban music genre rumba. Music is a big factor in Zumba classes.

In 2000, Perez launched Zumba 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 everyone is welcome. And because the choreography is accessible even to those with "two left feet," people of all ages and dance abilities have flocked to Zumba, 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. Zumba 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 children engaged and interested as they break a sweat.
• Zumba Kids Jr .: Similar to Zumba Kids, Zumba Kids Jr. is modified for the 4- to 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, 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 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 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

Zumba 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 Zumba 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 participate in at least two to three classes weekly.

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, but 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 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 recent review 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. 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.

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 instructor. If you're a member of a gym where Zumba is offered, class may be included as part of your membership.

If you're on a budget, you can purchase a DVD or digitally stream for a home workout. 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 develop 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 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 listen to your body, taking rest when needed.

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. 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, positive workout 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. If you're looking for an addictive, high-energy group dance workout set to upbeat music, Zumba is great.

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.

5 Lessons I learned from Zumba

Jan 31, 2020 | 4 comments

I don’t think I’m exaggerating when I say Zumba changed my life. It sounds funny but Zumba class is basically a spiritual experience for me. It’s when I get some of my best ideas, it’s when I get clarity. I think moving my body is helpful and keeps me young. As I think back over how I’ve changed and what I believe now, I see so many realizations I learned or became aware of either during my workout or because of it. 

Here are the top 5 Unexpected Lessons from Zumba Practice:

Trying New Experiences

My first experience with Zumba started way before I ever stepped into my first class. About 10 years ago, I was working on a degree program and got out of track with my own class group, so when I joined a new group, all the learning teams had already been formed and I had to join an existing, established team. Luckily, the smallest team was actually a duo – so it made perfect sense for me to join them as the 3rd wheel. Even more luckily, these 2 friendly classmates were the prettiest, most fun ladies in the class- so I was so glad I got to join them instead of some of the more tired, boring teams. 

It turns out, these 2 ladies both taught Zumba at a gym near my house and usually came to our  class in cute workout clothes. When they found out I lived near their gym, they encouraged me to try out Zumba, or at least come to the gym to work out. So, after a few weeks, I did go to the gym for a trial membership. 

I wasn’t that interested in Zumba (it sounded weird to me) and based on the name and their description of what it was, it didn’t sound like it was for me, but I was interested in joining a gym and I liked that they personally recommended it and that they worked there. 

So, I joined the gym and signed up for personal training and took some of the other non-Zumba classes and started going pretty regularly. I would go after work and spend some time on the elliptical or the bike with my headphones in and since the elliptical machines and bikes were facing the group fitness studio, I could watch the classes while I was working out. I noticed, the Zumba class. 

I watched them dance and twirl and wave their arms around all in synch. I saw them jump and clap on the beat. I noticed the fun, spunky attitude that the teacher and students sometime had. And as I watched, I thought it looked like fun. I didn’t think it was for me. But finally, after watching them have so much fun for so many weeks, I just decided to try it out for myself instead of watching from the outside looking in …and I was hooked! I loved it! 

So, for almost the last decade, I have enjoyed this amazing experience that I almost didn’t even try because I assumed it wasn’t for me. The lesson here is I can stay on the outside looking in – doing what I’m comfortable with and what I know.. Or.. if something is catching my interest, I can just try it to see if I like it. Maybe it will change my life!

Isn’t it interesting to think how this lesson could apply to so many things. What’s something that you’re on the outside of looking in right now and thinking it looks fun, or interesting and you might like it. But you just haven’t tried it yet. What if you did go ahead and give it a try?

Overcoming Comparison (Thief of Joy)

During those first few months of getting into Zumba, it was really important to me to be in step, to do the the arm motions correctly, and to go in the same direction as the class when we “traveled” or turned. 

As we were dancing, I’d notice other people in the class. Some people were really good. They had all the choreography down! They were able to add a little style and flair as they danced and moved. They looked amazing! 

I noticed other people who were never on the beat, who always seemed to be a step behind, who went left when the class was going right. I compared myself to all of them. 

I wanted to be as good and as graceful and as smooth as my classmates who looked like professional dancers.  I remember thinking “I’m doing better than her.. Or those 2” when I noticed the class members who were doing their own thing – in fact, I remember thinking really judgy thoughts about them like “can they even see the teacher? 

This move happens 4 times during this song, can’t they get it during the 4th time? Or they’ve been coming to this class for over 2 months, they still don’t know the steps.” 

Not cool, right? But that’s what I was doing. I was noticing the other dancers watching themselves in the mirror and seeing them making music video faces at themselves and I wondered what they were thinking. I was comparing myself to women who just joined for the 1st time and noticing that I had caught on faster during my first class.

I was so involved in everyone else’s business during those early classes and I didn’t even know that I was. 

Robbing Myself

Around that same time, I loved scrolling through Pinterest and seeing all the motivational phrases and quotes graphics. One of the quotes I saw that really stuck out to me was “comparison is the thief of joy” and when I thought about that phrase during Zumba, I recognized that it was true -I was robbing myself of my own joy during my workout by noticing other people and thinking about them and putting myself on a ruler next to them and deciding if I was “better” or if they were “better.” It wasn’t great.. It took the joy right out of it. 

So, I started reminding myself of that phrase whenever I caught myself comparing..like “look at how she’s not even extending her arms…comparison is the thief of joy” or how does she do that little kick when she shuffles to the right?…comparison is the thief of joy.”  It worked! I stopped comparing myself. Once I stopped comparing, my mind had so much more time and space during Zumba to do so many other great things for me. 

Suddenly I had time to solve problems, to think of metaphors, to daydream, to make mental lists.. So many great things.  And, that habit that I cultivated for myself specifically during that 1 hour class every day spilled over to other areas in my life when I noticed myself judging other people -that’s not joyful at all! It’s not helpful. There’s no upside. It’s none of my business. 

The lesson here- that I practiced during Zumba but can now use anywhere is that comparison really is the thief of joy. 

And, a little side note to this lesson, in case it wasn’t obvious- that’s comparing both up and down. I really didn’t feel any joy when I thought I was better than my classmates. So, is there something in your life right now that could be more joyful for you, but that’s not because you imagine you are “more deserving” than someone else?

Momentum Works

About 2 years later, I had been going to the gym semi-regularly and tried a lot of different programs there, they had a really fun bootcamp one summer and my friend and I loved going to Tuesday night Barbell with Julie. We also had a favorite Wednesday night circuit workout where we always got in trouble for talking too much. 

I still mixed Zumba in and still did the elliptical, but I had probably fallen out of the habit of a frequent routine. 

As the days and weeks went on, my gym-friend and I would frequently make excuses for not going. If she didn’t go, I probably wouldn’t go.  In my non-gym life, I was going through a little bit of a crisis. 

My job was in major upheaval and uncertainty. I was feeling pretty hopeless and purposeless in general. 

I didn’t realize it at the time but I was already a few levels down into a spiral. I don’t remember what it was, but something made me notice that the gym’s Zumba schedule had a Zumba class each day for the next 5 days at times I could go. 

5-Day Zumba Goal

So I decided to make a goal for myself to go to 5 days of Zumba in a row. I don’t remember if I had a purpose or reason for that goal.. Or what I expected it to do for me -but it was life-changing! Those 5 days turned everything around for me! 

When I look back at why, I think it must have been 3 main things: the daily influx of dopamine over a 5 day period from a great cardio workout to loud music, the rush of setting a goal and achieving it and the reconnection with something I loved, that made me happy. 

Those 5 days got me back onto a regular Zumba schedule, I had a new outlook about my work situation. I got motivated to do other fun, engaging projects. I get so many lessons and reminders for myself out of this one little story even though I can’t even remember most of the specific details about what I did after those 5 days- but I remember the feeling of Momentum I got and I learned… Momentum works. This is such a valuable lesson because if I ever find myself just past the entry point of even the most gradually-declining spiral, I can look for a quick win with a another 5-day goal, or a way to reconnect with something that brings me joy, or something that will flood my system with the good kind of dopamine. Do you know what kinds of activities kick off momentum for you? Do you have a mental list of joyful things to go back to when you feel yourself slipping?

I Don’t Need to Stay

If you’re keeping track of the countdown, we’re down to the 4th lesson I’ve learned from Zumba: I don’t need to stay in a situation that is not serving me. 

As much as I love my dance addiction.. It’s not always rainbows and daisies. In fact, sometimes it’s literally the opposite. Sometimes people have very strong body odor.. And I am very sensitive to smell. Or, sometimes a class is just off for me- maybe I don’t like the teachers’ style, or maybe the volume is too high and I don’t have my earplugs with me, or maybe the class is too crowded and people are standing too close to me. 

Whatever it is that’s taking me away from my ideal Zumba experience, I always give myself permission to leave if I want to.  This permission is so liberating! So if I’m dancing and smelling someone and it’s driving me crazy, I know, I can stay and see if my mind adjusts. I’ll see if can I get into my zone, but I don’t have to. 

I can just leave without guilt and without regret and it’s fine. And sometimes I end up staying for the whole class and having an ok class, and sometimes I end up leaving. This is such a great reminder for me about other things in my life that I want to do or think I should do… I always have permission to do whatever I want in any situation. I can stay, I can adjust, I can leave. 

Can you relate to this? Do you give yourself permission in any situation to stay? To adjust your thinking? And to leave if you want to? 

Can you imagine staying in a situation that felt uncomfortable, just to see what would happen? Can you think about intentionally adjusting your thinking to something different, even when your initial thought was I don’t want this? Would you walk out, of a relationship, a job, or even just a party if it wasn’t right for you?

Embracing Change Because Seasons Change

Ok, the 5th lesson I’ve learned from Zumba is that Seasons Change and it’s fine . 

I am a creature of habit. I thrive in routine! When I find something I like, I just commit to it on auto pilot and enjoy the ride. So, I had been going to my classes at my gym for a few years, I had my favorite teachers and my favorite classes. I schedule lots of my free time around those classes so I wouldn’t miss them. I was friendly with the other regulars. Life was good! 

Then one day in December, as my favorite teacher was making some of her pre-class announcements I heard something that piqued my interest. 

She was saying something about “be on the look out for more information, we’ll be sharing more as we know more and make sure you’re on the list.”  I was like “What’s happening?” and this expression of “not wanting to be the bearer of bad news” came over her and she said “You didn’t get the letter?” The gym is closing in January. 

I don’t think “There’s no crying in Zumba” is a real expression but that is the phrase I kept repeating to myself in my mind as I tried to hold back the tears as I danced that morning. This was just about 6 months after my 5-day Zumba life changing experience. I had tied so many benefits back to these classes, with these instructors at this gym. 

No Crying in Zumba

I felt heartbroken. I literally had to wipe my eyes multiple times while tapping, clapping and twirling over the next few weeks. 

Once the gym closed, I was a little lost – and I didn’t have a place to go dance or a weekly class schedule any more, but over the next few weeks, I tried out a few different places, I found an amazing teacher at a different gym for my Saturday morning class- it started an hour earlier than my previous Saturday morning class. I was surprised to discover, that actually worked out so much better for my weekend! 

Within a few months, I finally got the long-awaited email from that favorite teacher who had broken the news to me. She let us all know where she was now teaching, so I signed up there, and happily greeted a few of the other familiar regulars. 

And, in the past few years, I’ve followed that teacher to a few different gyms, but now I’ve lost touch with her. My other new Saturday morning teacher ended up having a baby a year later, so, even though there’s no crying in Zumba, I cried again during our last class together. 

As sad as I was about getting “kicked out” of my Zumba birthplace, what it taught me is that seasons change and it’s fine. Now, as instructors move on, or as gyms change their class schedules, or as my own life schedules change, I know I can just look for the next gym, the next instructor, try out a new class. 

It reminds me that even though this workout is so important and valuable to me right now, it doesn’t always have to be. Maybe 10 years from now, you’ll find me doing the Reggaeton to a Pitbull song.. Or maybe I’ll be doing something completely different. Either way, it’s fine. 

I learned this lesson through Zumba, which in the grand scheme of things, may be pretty insignificant, it’s just a workout, right? But knowing that Seasons Change and It’s fine can get me through heartbreak, and loss, and disappointment. It reminds me that I don’t know what the future holds. I don’t know what’s around the corner, and even with all my intention and planning, I really don’t know what is next for me. But I do know, it will always be fine. 

So Many Lessons

When I started putting this episode together, I actually came up with 10 lessons I’ve learned from Zumba.. So I could go on and on.. But for now, these are the 5 lessons I wanted to share with you:

• I can stay on the outside looking in, and I can just go ahead and go on in and try it for myself if something is calling to me. It might turn out to be life changing. 
• Comparison is the thief of joy
• Momentum works
• I don’t need to stay in a situation that’s not serving me 
• Seasons change and it’s fine

Even though this post is supposedly all about Zumba- it’s not about that at all! It’s a metaphor for life!

This is making me wonder, what other lessons can I find in other everyday life experiences? I’m on the look out and maybe, as I encounter them I’ll share them with you. 

In fact, I have been thinking of starting some kind of resistance training… since, apparently, learning all about resistance is my thing. I wonder what I’ll learn from that!

Before I go today… I just wanted to thank you for hanging out with me every Friday this month! Can you believe we’ve had our weekly conversations together for a full month now? I have LOVED making these blog posts for you and I’ve appreciated all the amazing comments, feedback and support – thank you so much!

I also want to thank my magnificent LAUNCH SQUAD who helped support and encourage me as I was preparing to launch the podcast at the beginning of the year! 

We had a Launch Lunch to celebrate after the first 3 episodes went live. I am so happy that everyone came out to celebrate and spend time together. We had the most perfect weather that day.

That’s it for today. I wanted to share these 5 lessons because I think they’re so helpful in life, not just Zumba.   N ow I want to hear your thoughts and your reactions. Do you see these metaphors for your life in your everyday experiences?

Do you have a “no crying” rule where you sometimes do cry? Let me know in a comment below!

Dance Notebook

Want to get a cute “dance themed” journal or notebook for yourself?

Here’s a blank dot grid notebook for people who love to dance!

You can buy it for yourself now here: https://amzn.to/3I6oLoC  

In addition to the royalties I earn with the sale of these products, as an Amazon Associate, I may also earn a small commission from qualifying purchases (which could happen if you click on an affiliate link and make a purchase). This does NOT result in any additional cost to you.

Wow! Great life lessons!

Thanks! I’m glad you liked them!

Thanks so much for those “5 lessons” plus the bonus lesson defining that Zumba is a metaphor for LIFE. If you haven’t subscribed to this podcast, you are missing out! I think you can go to bexb.org to subscribe so you get your Friday podcast. Sign up for the free 20-minute coaching sessions in Feb. You will be glad you did!! I am learning so much. Thanks again!

What a great endorsement! Thanks so much! I’m so delighted you are enjoying these episodes!

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7 health benefits of Zumba

Why Zumba is a great alternative to traditional fitness programs:

It’s fun. The more you enjoy your exercise routine, the more likely you are to stick with it. Many people say they have so much fun dancing that they forget they are actually exercising.

Great for weight loss . Zumba is a powerful exercise with a 600 to 1,000-calorie burn in just an hour.

Tones your entire body . You may feel sore in places you never knew existed, but it gets results. Zumba targets lots of different muscle groups at once for total body toning .

Boosts your heart health . You not only get aerobic benefits (it really gets your heart rate up), you also get anaerobic benefits – the kind that help you maintain a good cardiovascular respiratory system.

Helps you de-stress . Turning your attention to dance, and away from the daily grind, is a great way to relieve stress . Studies show that exercise is very effective at reducing fatigue , improving alertness and concentration, and enhancing overall cognitive function .

Improves coordination . In Zumba , your arms and legs are generally moving in different directions so it requires a good deal of coordination.  Repeated practice improves coordination and helps you feel more comfortable moving your body.

Makes you happy. Every time you exercise, you release endorphins , which trigger positive feelings throughout the body.  

Ready to try it? Start with these three simple moves . Don’t be afraid! Zumba is for any age and can be adapted to any fitness level.

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How It Works

Grooving to the beats of salsa, flamenco, and merengue music feels more like a dance party than a workout , which is exactly what makes Zumba so popular. The Latin-inspired dance workout is one of the most popular group exercise classes in the world.

The high-energy classes are set to upbeat music and feature choreographed dance numbers that you might see in a nightclub. You don’t need to be a great dancer to feel welcome in a Zumba class. With the tag line, “Ditch the Workout, Join the Party,” the classes emphasize moving to the music and having a good time, no rhythm required.

There are several different kinds of Zumba classes, from Aqua Zumba workouts to classes like Zumba Toning that incorporate weights for additional calorie burning and strength training . There are even Zumba classes for kids.

Working up a sweat in the 60-minute classes burns an average of 369 calories -- more than cardio kickboxing or step aerobics . You’ll get a great cardio workout that melts fat, strengthens your core, and improves flexibility.

Intensity Level: Medium

Zumba is an interval workout. The classes move between high- and low-intensity dance moves designed to get your heart rate up and boost cardio endurance.

Areas It Targets

Core: Yes. Many of the dance steps used in the routines emphasize the hips and midsection to help strengthen the core.

Arms: No. Traditional Zumba classes do not target the arms. Specialized classes like Zumba Toning use weights to help strengthen and tone the arms.

Legs: Yes. The jumps and lunges that are parts of the choreographed movements help work the quads and hamstrings.

Glutes: Yes. You’ll feel the burn in your buns while you move to the beat.

Back: No. Though the workout involves your whole body, it's not focused on your back muscles.

Flexibility: Yes. The dance moves were designed to enhance flexibility.

Aerobic: Yes. The high-and low-intensity intervals make Zumba an excellent cardio workout.

Strength: Yes. Traditional Zumba workouts emphasize strengthening the core, while Zumba Toning and Zumba Step workouts incorporate weights to build muscles in the arms, legs, and glutes.

Sport: No. The classes are not considered sports.

Low-Impact: No. The classes are high-energy and involve jumping, bouncing, and other high-impact moves.

What Else Should I Know

Cost: Yes, typically. You’ll need to sign up for classes through a fitness center, download an app, or find classes online to follow the choreographed steps.

Good for beginners: Yes. Zumba emphasizes moving to the music and having fun regardless of your fitness level.

Outdoors: No. The classes are offered in fitness studios.

At home: Yes. You can get an app or join a studio that offers online classes and follow the dance workout at home.

Equipment required: None, except for your sneakers.

What Dr. Melinda Ratini Says:

Zumba is one of the most fun and versatile fitness crazes to come along in a long time. Classes can be geared for just about any fitness level. Though most Zumba involves high-impact moves like bouncing and jumping, it can be modified to meet your needs.

If you want an overall strength training program, look for a Zumba class that incorporates some light weights for your upper body.

You can start slowly if needed, or you can dance your heart out if you are in great shape. If you just love to move your body to the music, then Zumba is for you.

Talk to your doctor before joining a class if you have been inactive, have any medical issues, or take any medicines, just to make sure Zumba is right for you. And talk to instructors before class about your fitness level and any health conditions you have so they can suggest modifications.

Is It Good for Me if I Have a Health Condition?

If you have been hooked on the Zumba beat since before you became pregnant, you have no problems with your pregnancy, and it’s OK with your OB-GYN, then you can keep stepping. But there are some changes that you need to make to stay safe.

Zumba has a lot of high-impact moves that can wreak havoc as your hormones loosen up your joints. Talk to your instructor about switching out some of those jumps and bounces -- or any routines that might throw you off balance. And remember to stay cool and hydrated during your workout.

Steer clear of high-impact moves if you have knee or back pain or arthritis. Other ways to get a good workout are gentler on the joints.

If you have a handicap or other physical limitation, consider wheelchair Zumba classes, which are a good, fun, nonweight-bearing workout.

If you have diabetes, Zumba is a great way to lose weight and build muscle. Your blood sugars will go down as your energy level soars. Check with your doctor first to see if you’ll need to change your diabetes treatment plan.

Besides losing weight, Zumba can help lower your risk of heart disease, reduce your blood pressure and bad cholesterol , and boost your good cholesterol . If you have heart disease , your doctor may suggest starting back on the road to fitness in a cardiac rehab program instead of jumping right into a Zumba class.

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Zumba: What It Is, Health Benefits, and How to Get Started

Few exercise classes have had Zumba's staying power. This dance workout — which looks and sounds more like a dance party — remains a popular go-to for fitness-minded folks around the world.

Indeed, Zumba is currently practiced by 15 million people in 180 countries, according to the company .

Here’s everything you need to know about what Zumba is, the health benefits, and how to get started.

What Is Zumba?

Zumba is a Latin-inspired dance workout created in Colombia by the celebrity fitness trainer Alberto “Beto” Perez in the 1990s, according to an  article in the June 2012  Journal of Sports Science & Medicine . It’s often described as a dance party rather than a workout, because participants are encouraged to move to the beat of the music more than follow the choreography exactly.

Unlike other fitness classes, like step aerobics or hip-hop, Zumba is a trademarked name that refers to classes, programs, and services offered by the brand Zumba Fitness, LLC. That means only those who have been licensed by the company can offer Zumba classes. Instructors have to undergo training through the company before they can be licensed to teach Zumba.

But make no mistake: Zumba is a workout. It’s primarily a cardiovascular activity, “helping to build stamina while burning calories,” says Carolee Poythress , a personal trainer certified by the American Council on Exercise (ACE) and the cofounder and fitness director of  Excel Body Fitness , a studio that offers Zumba classes in Cary, North Carolina.

Zumba can be added to your weekly routine as often as you’d like, though one to three times a week is ideal if you want to do it regularly to allow time in your week for other types of workouts, says  Alayna Curry , a fitness instructor certified by the Athletics and Fitness Association of America and a licensed Zumba instructor based in Orlando, Florida.

She also recommends adding strength training to your routine two to three days a week. “This will help you increase your strength and lower your risk of injury [during Zumba classes and outside of them],” Curry says.

The Health Benefits of Zumba

There are many health benefits associated with this Latin-inspired dance workout.

Research published in December 2016 in the journal PM&R found that regular Zumba classes were an effective type of aerobic activity; they improve participants' cardiovascular fitness and may improve strength and flexibility , too.

Like other types of aerobic exercise , Zumba has been linked to improved markers of cardiovascular health. In one small  study published in the Journal of Sports Medicine and Physical Fitness , sedentary obese women saw significant reductions in blood pressure and triglycerides (a type of fat found in the blood) after attending two weekly Zumba classes for 12 weeks.

Plus, many people find dance workouts like Zumba a great way to relieve stress. Classes are fun, Poythress says. “Several participants refer to their Zumba class as therapy.”

While research on Zumba's effects on mental health is lacking, some studies have linked exercise with mood-boosting benefits. A  study published in March 2018 in Frontiers in Psychology found that people with mental disorders saw mood improvements after a single bout of moderate exercise.

As with any form of exercise, you should do Zumba regularly to reap these benefits. Time spent doing Zumba counts toward the 150 minutes of moderate-intensity aerobic exercise you should be doing (at minimum) every week for optimal health,  per U.S. Department of Health and Human Services guidelines .

“Zumba can be done on a daily basis, for as long as the person has tolerance for it, or it can be done on an intermittent basis along with other forms of exercise like walking or weight lifting,” says  Barbara Bergin, MD , a retired orthopedic surgeon in Austin, Texas, who now speaks publicly on health and preventing injury and disability.

Is Zumba Good for Weight Loss?

Zumba may help with weight loss, because it involves movement and therefore burns calories, Dr. Bergin says.

In the study in the  Journal of Sports Science & Medicine mentioned above, healthy women burned an average of 9.5 calories per minute during a Zumba class. That’s more calories per minute than other popular fitness classes, such as power yoga, cardio kickboxing, and step aerobics, reports the American Council on Exercise .

A  review and meta-analysis published December 25, 2020, in  International Journal of Environmental Research and Public Health concluded that there isn't sufficient evidence that Zumba is effective for weight loss, and that more research is needed. That review did conclude that Zumba was effective in terms of improving VO 2 max, a measure of aerobic capacity (and cardiovascular fitness).

FAQs to Know Before Your First Zumba Class

New to Zumba? Here’s what you should know.

1. What Muscles Does Zumba Work?

While Zumba offers a total-body workout, it primarily targets the muscles of the legs and core. “You’ll likely be doing a lot of shuffling side to side and hopping and stepping forward and back, which will engage your quads, calves, hamstrings, and glutes,” Curry says.

Depending on the style of the class and instructor, you may be doing a lot of upper body movement, too, she says.

2. Are All Zumba Classes Alike, or Are There Different Types?

The intensity of Zumba varies from one class — and instructor — to another. There are also classes geared toward specific populations and interests, including chair Zumba, aqua Zumba, Zumba for older adults, Zumba for kids, and more. You can find a  full list of the class options on the official Zumba site.

You have many options for finding a Zumba class that fits your schedule, lifestyle, and personal preferences. In-person and online Zumba classes are offered at many gyms, community centers, and boutique fitness studios. Keep in mind that Zumba is a trademarked workout, so you’ll want to find a class led by a licensed Zumba instructor. The official Zumba site offers a directory where you can search for classes led by qualified instructors in your area.

3. Do I Need Specific Shoes for Zumba?

Be sure you have a pair of supportive shoes for Zumba. “You need a style that will provide stability for your ankles and allow you to make quick movements in any direction,” Curry says. Light sneakers or sneakers made specifically for dancing are best. The most important feature to consider is support, “as you’ll be sliding and stomping a whole lot,” Curry says. Some people prefer mid- or high-top shoes for ankle support.

4. What Should I Wear for Zumba?

You’ll also want to wear clothes that are comfortable and allow you to move without restriction. “Zumba is primarily a cardio workout, so you’ll work up a sweat,” Curry says. Take that into consideration when choosing workout gear. Opt for moisture-wicking fabrics like polyester, nylon, and spandex.

Is There Anyone Who Shouldn’t Try Zumba?

Zumba may not be appropriate for everyone. Err on the side of caution and check with your healthcare provider before trying Zumba if you have a chronic heart condition, high blood pressure, or musculoskeletal issues like arthritis, Bergin says.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

• Learn About Zumba.  Zumba .
• Luettgen M, Foster C, Doberstein S, et al. Zumba: Is the “Fitness Party” a Good Workout?  Journal of Sports Science & Medicine . June 2012.
• Physical Activity Guidelines for Americans, 2nd ed.  U.S. Department of Health and Human Services . 2018.
• Araneta MRG, 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 . October 2015.
• Vendramin B, Bergamin M, Gobbo S, et al. Health Benefits of Zumba Fitness Training: A Systematic Review.  PM&R . December 2016.
• Chavarrias M, Villafaina S, Lavin-Perez AM, et al. Zumba, Fat Mass, and Maximum Oxygen Consumption: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health . 2021.
• Brand S, Colledge F, Ludyga S, et al. Acute Bouts of Exercising Improved Mood, Rumination, and Social Interaction in Inpatients With Mental Disorders.  Frontiers in Psychology . March 2018.
• ACE Study Tests Effectiveness of Zumba, Confirms Focus on Party Can Be Effective Cardio.  American Council on Exercise . August 15, 2012.

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Learning through experience: including zumba

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Horizon Research Publishing(HRPUB) Kevin Nelson

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.

Poster Proceedings. National American Association for Agricultural Education Conference. May 15-18, 2023, Raleigh, NC., 2023.

Samuel Ikendi

Pastoral Care in Education

Mary Hayden

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

Titus O . Pacho

Service-learning is a teaching and learning strategy that integrates community service with academic study, reflection, and analysis to enrich the learning experience of students, teach civic responsibility, and strengthen communities. Research focusing on service-learning has increased considerably over the years, across the globe. In spite of the contribution of service-learning being widely recognised, there is remarkably little research that empirically looks at the question in Zimbabwe. From the research perspectives, my study explores service-learning in higher education in Zimbabwe using Arrupe College and its service-learning programme known as the Arrupe College Apostolate Programme as a case study. The purpose of my study was to examine the effect of the programme on student learning. The guiding research question was: “How does participation in the programme affect students?” The theoretical background for my study was developed around John Dewey’s (1859-1952) ideas on experience in education. His position that educational processes take place within experience forms the principal hypothesis of my study. By means of qualitative methodology, I investigated the experiences of students who participated in the programme. It was my intention to better understand how learning takes place in the context of community service and higher education in Zimbabwe. The study participants were twenty-nine including fourteen students, eight alumni, two faculty members, two college administrators, and three service community leaders. Participants were selected by purposive sampling based on the criteria of their professional role, expertise, or experience. Data were collected by means of focus group, in-depth interviews, e-mail correspondences, observation, and a review of documents provided by the participants. The issues of validity and reliability were addressed by bracketing, triangulation, and thick description. Data analysis was based on thematic coding guided by Grounded Theory and Dewey’s categories on experience and education. This was done by transcribing the data and coding the transcripts into categories and major themes. The analysis reveals that the Arrupe College Apostolate Programme is an important tool that encourages students to participate in the learning process and in society. My major finding is that the service-learning programme has a positive influence on students’ personal and cognitive development. It improves their academic competencies in terms of better appreciation of the relevance of course material, application of course content, active participation in philosophical discourse, and development of methodological competencies. It also enhances students’ moral and spiritual development and their interpersonal, intercultural, and civic competencies while challenging and shaping their career paths by bringing them in contact with real-life issues and with the people they would work with in future. The findings actualise and strengthen Dewey’s theory of experience and its connection to education. Students learn and develop through active participation in thoughtfully organised service activities meeting the needs of communities. My study also found out that a number of students tend to care more about the service than about reflecting on it and viewing it as a learning experience. My recommendations include, on the one hand, that in service-learning, the aspect of reflection should be formally institutionalized, and, on the other hand, a replication of the current study from a broader perspective.

Chandana Watagodakumbura

Authentic learning is conceptualised as an individualised experience learners undergo fulfilling their unique psychological as well as neurological needs. It provides a deep, more lasting experience and ideally assessed through generic attributes that are related to individual learners’ intrinsic characteristics, spanning throughout the life. Question-based lecture delivery, as author identified, is a promising methodology to engage learner in an authentic learning experience. By forming the lecture as a series of questions, it essentially has a dialectic approach to teaching. Further this methodology provides a good pace for concept delivery allowing learners to engage in constructing meaning. Additionally, it allows aligning teaching to assessment tasks more appropriately, improving the reliability of assessment. Another practice that helps authentic learning, as highlighted in this paper, is only elaborating the most important concepts or material related to a study area, within the limited time available, and thereby, in the assessment as well. This contrasts from the notion that teacher has to mention every single fact in the study area in front of the learners, possibly directing learners to strategic approaches to learning. The time factor in relation to assessment components is also an important issue, as some learners may be disadvantaged if time is not allocated with careful thought. The significance of generalised, or higher-order, learning in an authentic learning framework is presented, as the knowledge gained through this way is likely to last longer in learners’ memory and at the same time, more useful to them in a generic way, or in day to day situations. Such practices also inherently motivate learners to engage in a deep learning process. We further emphasise on motivating students by relating any study area or material to more generic processes we find in daily lives so that students get the notion of what they learn will be useful to them in future in a generic way, but not necessarily in a specific career. Use of practical work only in support of enhancing understanding of an abstract theory presented, but not otherwise, is also highlighted in promoting authentic learning experience.

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Home > Conferences & Public Events > Conferences & Events > GURC > 2015 > 15

2015 Presentations

Communicating Culture Through a Zumba Class

Presenter Information

Iarina Devos , Georgia Regents University Follow

Primary Faculty Mentor’s Name

Rick Kenney, Ph.D.

Proposal Track

Session format.

Zumba is a fitness exercise influenced by Latin rhythm dance such as Rumba, Merengue, and Salsa. It is one of the most popular aerobic types of exercise in the gyms worldwide (Luettgen et al., 2012). The main goal of my project is to examine different methods of communication, both verbal and nonverbal—as well as other signifiers—among Zumba participants of different nationalities, language, race, and culture.

Research of Zumba classes has shown that the health benefits of Zumba classes abound, with substantial measurable improvements in cardiovascular, cardiorespiratory, strength, and flexibility measures in individuals with overweight or diabetes mellitus type-2 (Krishnan et al, 2015). Research also showed that Zumba benefits psychological health among female hospital employees (Barene et al., 2014). “The psychology of Zumba is a heady cocktail of social proof, exercise induced endorphins and self-induced blindness” (Van Edwards, 2013).

However, many physical activities and dance classes can justifiably be said to improve physical and psychological health. Zumba also gathers a diverse people. Participants do not seem to care about race, age, language, nationality, intellect, or physical appearance. The cultural differences that are ingrained into our society seem to disappear through the joy of dancing together on Latin music.

I am examining how Zumba participants communicate interculturally. The proposed study would follow in the rich tradition of Cultural Studies, such as Clifford Geertz’s (1973) landmark essay, “Deep Play: Notes on the Balinese Cockfight.” I am using questionnaires, observational analyses, and structured interviews to document group interactions during Zumba classes. Participants’ demographic, physical, and cultural characteristics are being recorded through a standardized questionnaire. After two weeks of observing 8 sessions, a purposive sample of 10 Zumba participants will be interviewed using a semi-qualitative format. This focus group interview revolves around the dynamic interactions between the participants, the sense of togetherness, and the different ways of communication.

The proposal consists of two phases. In a pilot study, I participated in seven Zumba sessions and documented the number of participants, their ethnicity, their cultural background, and their primary language. I also took notes on the language spoken before, during, and after Zumba, the interaction (verbal and non-verbal) between the instructor and participants, and the interactions amongst the participants.

Barene, S., Krustrup, P., Jackman, S. R., Brekke, O.L., Holtermann, A. (2013). Do soccer and Zumba exercise improve fitness and indicators of health among female hospital employees? A 12-week RCT. Scandinavian Journal of Medicine & Science in Sports. [Epub ahead of print] .

Geertz, C. (1973). Notes on the Balinese cockfight. In The Interpretation of Cultures . New York: Basic Books.

Krishnan, S., Tokar, T. N., Boylan, M. M., Griffin, K., Feng, D., Mcmurry, L., Esperat, C., Cooper, J. A. (2015). Zumba dance improves health in overweight/obese or type-2 diabetic women. American Journal of Health Behavior, 39 (1):109-120.

Luettgen, M, Foster, C., Doberstein, S., Mikat, Porcari, J. (2012). Zumba: Is the “fitness-party” a good workout? Journal of Sports Science and Medicine, 11: 357-358.

Van Edwards, V. (2013). The psychology of Zumba. Retrieved from http://www.huffingtonpost.com/vanessa-van-edwards/the-psychology-of-zumba_b_2523082.html

intercultural communication, ethnography, participant/observation, health benefits, zumba

Award Consideration

Concourse and Atrium

Presentation Year

11-7-2015 2:10 PM

11-7-2015 3:20 PM

Publication Type and Release Option

Presentation (Open Access)

Recommended Citation

Devos, Iarina, "Communicating Culture Through a Zumba Class" (2015). Georgia Undergraduate Research Conference (2014-2015) . 15. https://digitalcommons.georgiasouthern.edu/gurc/2015/2015/15

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What are the Benefits of Zumba?

Medically Reviewed By: Dr. Damanjit Duggal, MD, MBBS April 22, 2022

Last updated on September 26th, 2022

Have you ever wondered why you could not get past a week with your exercise or jogging routine? Sometimes, you may be successful in clinging on to it for a month or so. But, what happens after that? Boredom steps in, and the motivation to get out of bed, each morning, slips away. Read this blog to know about the health benefits of Zumba dance.

You tend to lose mental strength to exercise. This negativity leads to laziness and is harmful to you if you are diabetic . The key to keep you motivated and help you to remain fit is Zumba.

Table of Contents

What is Zumba Dance?

What if you work out in a way that doesn’t seem like a workout? You must be thinking about whether that’s even possible. Well, it is! Have you heard of Zumba? Zumba, created by a Columbian dancer and choreographer, Alberto “Berto” Perez, is inspired by various styles of Latin-American dance forms.

It is a dance fitness program that helps you lose weight, get back in shape, and stay fit, all this while having loads of fun. Dance and music can uplift our moods and have proven to be great stress-busters, sometimes therapeutic, even. It is a great form of fitness program that blends them both with physical activity.

Zumba Dance Benefits in General

Zumba gives you a lot more than that, as we’ll see in a bit.

Burn those calories, instantly

To lose weight, you have to burn more calories than you consume. Attend one Zumba class and you are sure to lose on an average 600 – 1000 calories. The combination of fast and slow-paced movements is carefully designed to accelerate fat-burning in our body. You can feel the change in a single class which is more than enough to motivate you to go to the next one.

The key to managing diabetes and having type 2 diabetic reversal , is essential to maintain proper weight. Numerous exercises and diet plans are suggested to have a proper weight control. Zumba is the best choice if you want to manage your weight to manage your diabetes.

Also Read: Indian Vegetarian Diet Chart for Diabetic Patient

It gives your body a complete workout

Yet another advantage of Zumba is the fact that it gives you a full-body workout . With movements involving head, neck, shoulders, waist, thighs, calves, and ankles; Zumba doesn’t let even a single part of your body remain idle. Your entire body moves in sync with the energetic music giving you an evenly toned body. Zumba also helps in strengthening your heart and respiratory system.

These types of complete workouts help the muscles to increase blood glucose absorption. This thus helps in blood glucose control and thus is vital for diabetic management.

You coordinate better

You may not realize this but while doing Zumba, your mind and body work quite hard to make sure your movements follow the fast beats of the music and that your steps are aligned with others who are also dancing around you. Regular practice of Zumba boosts your mind-body coordination.

Also Read: How to Lower Blood Sugar?

Zumba is fun!

Zumba is fast, intense, and rigorous. And Zumba is fun also. This is one of the main reasons why people who practice Zumba keep going back to it. They look forward to attending the class so they can dance away to the music along with their friends and family. Zumba also presents you with opportunities to socialize and make new friends.

Anyone and everyone can practice Zumba and reap all of its benefits. No matter what your current level of fitness is, the intensity of Zumba can be fine-tuned to suit your body. Kenneth Cooper, an Aerobics expert and the author of the book Aerobics rightly says, “Fitness is a journey, not a destination”, and Zumba is a great way to embark on this journey and make sure you never give up!

Also Read: Normal Blood Sugar Levels Chart for Adults Without Diabetes

Other Benefits of Zumba Workouts:

Zumba comprises various health benefits, like:

• Muscle Building: Zumba step workout includes weights. This helps build muscles in the arms, glutes, and legs.
• Muscle elasticity: Intended to improve muscle flexibility as Zumba moves tones and stretches the muscles of your body.
• Good for Overall Health: Zumba workout is just great for individuals with health problems like Diabetes, heart diseases, or high cholesterol. However, it is good to discuss with your doctor before going to the sessions.
• Improves heart stamina: Zumba is an interval workout. High- and mid-intensity interval dance moves get your heart rate up. Thus, it is just an ideal cardio workout program to boost your heart endurance and cardiac health.

Zumba Dance and Diabetes

Zumba grooves you to the beats of jazz music. You just can lose yourself in the MUSIC and find a FIT you. Feels more like a dance party than a workout! So joyous, refreshing, revitalizing, and full of energy! Zumba is a high-energy dance fitness program involving moves on international beats. 

All around the world, Zumba is being practiced owing to its health benefits, including mind relaxation, stress management, and physical fitness. Zumba is an exercise form that is not tedious but many people are fond of it nowadays. It creates an inspiration in people to exercise and get rid of their medical conditions. Zumba has better and multi-dimensional effects but it demands special or expertise training, continuous monitoring, as well as a fixed protocol.

American Diabetes Association (ADA) states that moderate-intensity aerobic exercise plays a key role in the prevention and management of Diabetes. A definitive study by Sigal et al., 2007 was carried out on 251 Type 2 Diabetes Mellitus patients. The study observed improvements that ranged from -0.38 to -0.97 % points in HbA1c levels from approx. 135 to 270 minutes of weekly exercise training for six months.

Another research study by Adriana et al., 2015 found that there was a significant improvement in body mass, fat mass, and fat percentage through the Zumba fitness program. The study was conducted on 12 females lying in the age groups 25-35 years.

Krishnan et al., 2015 performed a study in which 28 (14 Type 2 Diabetic and 14 Non-Diabetic) females were enrolled who had obesity as a co-morbidity. An improvement was seen in the form of motivation towards exercise and Zumba fitness. A remarkable loss in body weight and body fat percentage was noticed after they finished their 16-week intervention of the Zumba fitness program. The program was for three days weekly and the duration of the class was 60 minutes.

Apart from Diabetes or cardiovascular problems, the positive effects of Zumba have been widely studied. And an incredible improvement was noticed in the quality of life (QOL) of patients having neurological conditions such as Parkinson’s disease as well as musculoskeletal disorders.

Zumba Dance & Positive Impact on Diabetes

Numerous researches have proven the fact that moderate exercises help in lowering blood glucose levels. Due to exercise, the muscular absorption of glucose increases, and this increases insulin sensitivity [1].

Exercise of 12 to 48 hours is better to increase insulin sensitivity [2]. The exercise for a diabetic patient should be a combination of muscular strength and aerobic exercise. Zumba is the best choice in such a scenario.

Zumba has a combination of dance and aerobic exercises that makes it interesting.

28 overweight and obese women were asked to undertake 16 weeks Zumba course. Out of these 14 women were diabetic. The course comprised of dance classes of 3 days per week with each class of 60-minute duration. Zumba had the following effects on these people

• It increased the motivation to exercise
• There is an increase in the motivation for remaining fit & healthy
• The stress and negativity around decreases.
• It has helped in reducing weight and body fat. A single session of 60 minutes cans burnout 600 calories.

This fitness has helped them to manage their diabetes and have good diabetic control. It has proven to enhance insulin sensitivity. This has resulted in the good management of, especially type-2 diabetes. Thus, Zumba has proven to be a great way of remaining positive and have good management of diabetes .

Explore Tons of Zumba Dance Classes Through ClassHop

• Zink Fitness (B-63, Sushant Lok 1, Gurgaon)
• Moving Souls (21 Avenue, G Block Young Women’s Association (near PVR Cinema), Saket, New Delhi)
• Gold’s Gym (behind Gold Souk) (Gold Souk, 3rd floor, Sector 43, Sushant Lok 1, Gurgaon)
• Soul to Sole Dance Academy (Basement, Solo Victoria Hotel C-8, Greater Kailash 1, New Delhi)
• Squad Fit (No. 610-611, 6th floor, Tower C, Nirvana Courtyard, Nirvana Country, Gurgaon)

Also read: Conversion blood sugar

When is Zumba dance not safe for any person?

• Has or had a recent injury, let it heal before starting Zumba.
• Is pregnant.
• Have joint problems such as arthritis, this may worsen your condition if you start high-intensity Zumba.
• Have a history of asthma; Zumba can precipitate an asthmatic attack.
• Have severe physical limitations, like a spine problem; then also Zumba is not safe for you.

What is the best time of the day to do Zumba? I don’t want my blood sugar to drop while exercising.

The best time for Zumba is when you can devote your time and not skipping it. Also, it is a must that there is sufficient fuel in your system so that you can perform well. So, if you are comfortable one hour after having your food, that can be a great time for Zumba as you are well-fueled.

My father is suffering from Type 2 Diabetes for 20 years. He has changed his diet and is following strict diet control and is in pretty good shape. His Hb1AC has come down to 6.5. My concern is that if he continues to perform an exhausting exercise in the morning, frequently for 2 hours, before having something. I am worried about is it safe to exercise this long on a fasting state?  

It’s all dependent upon what his pre and post-exercise levels are along with his overall health and energy. If there are lows in his energy half an hour or one-hour post-exercise, then he must eat something before exercising. Something like a light herbal smoothie – containing a balance of green leafy veggies, fruits, vitamins , and minerals. This works well for a number of diabetics. In case of no issues post-exercise, then his body seems to have adapted to the routine and this seems to be working for him.

References:

• Vendramin B, Bergamin M, Gobbo S, Cugusi L, Duregon F, Bullo V, Zaccaria M, Neunhaeuserer D, Ermolao A., Health Benefits of Zumba Fitness Training: A Systematic Review., M R. 2016 Dec; 8(12):1181-1200. DOI: 10.1016/j.pmrj.2016.06.010. Epub 2016 Jun 16.
• Krishnan S, Tokar TN, Boylan MM, Griffin K, Feng D, Mcmurry L, Esperat C, Cooper JA. Zumba® dance improves health in overweight/obese or types 2 diabetic women. Am J Health Behav. 2015 Jan;39(1):109-20. DOI: 10.5993/AJHB.39.1.12. PMID: 25290603.
• Vrishti V, Ashwini D, et al. Project title – A comparative study of the effects of Zumba Aerobic technique versus walking on blood glucose level and quality of life in subjects with Type 2 Diabetes Mellitus. International Journal of Current Research. 2019 Apr; 11(4), pp 3173-3177.
• Sigal RJ, Kenny GP, et al. Effects of aerobic training, resistance training, or both on glycemic control in type 2 diabetes: a randomized trial. Ann Intern Med. 2007; 147, pp 357-369.
• Adriana L, Vladimir J, et al. Effects of Zumba fitness program on body composition of women. SportLogia. 2015; 10(1), pp 29-33.
• Krishnan S, et al. Zumba dance improves health in overweight/obese or type 2 diabetic women. Am J Health Behav. Jan 2015; 39(1), pp 109-20.
• Diabetes Action Research and Education Foundation, Inc. Questions And Answers – Exercise. Available from https://diabetesaction.org/questions-exercise . Accessed on 13 August 2021.
• MedicineNet. Is Zumba Good for Losing Weight? Available from https://www.medicinenet.com/is_zumba_good_for_losing_weight/article.htm. Accessed on 13 August 2021.

This site provides educational content; however, it is not a substitute for professional medical guidance. Readers should consult their healthcare professional for personalised guidance. We work hard to provide accurate and helpful information. Your well-being is important to us, and we value your feedback. To learn more, visit our editorial policy page for details on our content guidelines and the content creation process.

Written by Rohan Verma

Rohan Verma is an experienced leader with an established ability to drive changes and make impact. Rohan has 10 years experience at McKinsey & Co, Nomura, and healthcare sector. Rohan believes in better, patient-oriented and evidence-based medicine, his practice focuses... Read More About: Rohan Verma

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