Friday, December 28, 2012

Zumba It Is Fun But Is It Effective





The American Council on Exercise did a study on the effectiveness of Zumba exercise which came out this year(2012).

The results:
1. The participant's oxygen consumption was in the range of the recommended 40% to 85% V02max. The average percentage V02 max of the participants was 64%. When you are exercising, it is recommended that you exercise between 40 to 85% of your maximum oxygen uptake. The only way you would know that would be to exercise in a fitness lab so we go by our heart rate.

2. The average heart rate of the subjects was 154 bpm(beats per minute) which was about 80% of the HR max for the participants.

3. The average calories burn in Zumba 369 calories or about 9.5 calories a minute.

The study concluded that Zumba is a highly effective interval workout which is also good for your core and flexibility because the hip and waist movements.



Zumba is the hottest workout in the fitness world.  It is a fitness dance class that has latin dance moves from Soca, Reggaeton, Cumbia, Salsa to Merengue.  As you see above, it is an effective workout if you are trying to improve your cardiorespiratory fitness or if you are trying to lose weight.  The average calories burned by the participants in the study was over 360 calories for an hour workout.

If you don't like to exercise but you like to dance then Zumba might be for you.  From the study, it was concluded that the average heart rate from the subjects was 154 beats per minute.  This is an excellent form of aerobic exercise especially if you like to dance, and don't like traditional cardiovascular workouts.  If you don't know what or how to find your target heart rate, see my article on "How hard should I exercise?"

Is it frugal?  Zumba classes can be found in community centers, colleges, ymcas, park districts, street front stores to summer outdoor camps.  If you are looking for a class to fit your budget, check out these locations.   For home bodies, you can buy a beginner Zumba dvd or get the program for your X-box or Wii.  For extra motivation, invite friends over to join you in the fun.  Have you tried Zumba and did you get a good workout? I would like to know.  

15 comments:

  1. I've tried it. Didn't stick with it though.

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    1. Did you get fit doing it and are you thinking about taking it up again?

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  2. I am going to take it up again. It was fun but hard. Years ago dance workouts were my favorite to do. But 10 years and 4 kids later I don't have the same energy and stamina. So right now I'm working on C25K. But I definitely plan to revisit it. My older kids loved doing it with me.

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  3. My daughter has this for the Wii and it is a great workout! You do work hard but it is also fun.

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  4. I haven't but I so want to! We have a Wii but the controllers aren't connecting with the system right now. I'll have to get it figured out so we can get some type of disc for that. I don't dance in public. :p

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    1. Femme I hope you get it hooked up so you can get your dance on.

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  5. I remember the first time I saw a Zumba class. I was going hard on the elliptical, and I thought, that looks too easy. Then I tried the class, boy, was I wrong! It is quite frugal. I've found classes for as low as $10 a class!

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    1. You do get a good sweat from that class and I"m glad you found a frugal class.

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  6. I'm going to start this week. Our local recreation center has Zumba Gold on Tuesday and Thursday mornings and it is free if you are 60 or older. How much more frugal can you get?
    Willie Mitchell

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    1. Let's us know how it goes with the class, I would like to know.

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  7. I've always wanted to try Zumba!

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    1. Try Carly, I'm sure you would love it and get an excellent workout.

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  8. I've always wanted to try Zumba. Our parish has a $5 class, and there's another one right around the corner from my home. I miss dancing.

    Thanks for sharing your great posts at Motivation Monday! Happy New Year!

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  9. I have thought about trying Zumba, but for me it seems to be really time consuming when you factor in travelling time to get to the classes, etc. Maybe this would be a good at home endeavor for me. Thanks!

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  10. Thanks for posting this link to my blog post :)

    I NEVER thought I would like Zumba. I can't dance. The first time I tried Zumba, I admit, I wasn't overly impressed. I did go again (this WAS a frugal one, a free, close, class, it was hard to say no to that) and as I got a little more familiar with the steps ... oh my heavens, addiction set in! I now Zumba pretty much every day! Here in Utah, there are a lot of free classes held at local churches. True, I don't get a killer burn, I average about 300+ for the hour. I'm pretty pleased if I can get my Fitbit and HRM to register over 400 for the hour, it happens sometimes. But it's fun, I actually look forward to it every day!

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