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What Is Zumba?

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

Kate_sept2004 / Getty Images

• Original Zumba

History of Zumba

Types of classes, how it works, 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.

Zumba's most well-known and popular program is its namesake class, Zumba. This dance class features high- and low-intensity 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 any special dance skills to succeed in Zumba classes but those that have natural rhythm may pick up on the moves faster. Still, no one is keeping score, so just dance, let go, and have fun.

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 is called such because of its similarity to the Cuban music genre rumba. Music is a big factor in these exercise classes, which the name brings to mind.

In 2000, Perez decided to launch his 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 all are welcome. And because the choreography is more-or-less accessible even to those with "two left feet," people of all ages and dance abilities have flocked to the classes, 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. 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 kids engaged and interested as they break a sweat.
• Zumba Kids Jr .: Similar to Zumba Kids, Zumba Kids Jr. is modified for the 4- to the 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 as well, 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 level 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 brand 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

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 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 participating in at least two to three weekly classes.

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, just 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 very 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 2016 review of the literature 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 it. 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 of the program.

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

If you're on a budget, you can purchase a DVD to work out at home for as low as $10. 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 developing 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 will 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 to listen to your body, taking rest when you need it.

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. The 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 and positive workout experience 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. But if you're looking for an addictively fun, high-energy group dance workout set to upbeat music, Zumba is a great one to try.

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.

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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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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.

The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

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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Step 5: Test Your Thesis Statement

The last step is to test your thesis statement. Does it accurately reflect the points you want to make? Is it clear and concise? Does it make an arguable point? If not, go back and refine it until it meets all of these criteria.

Creating an effective thesis statement doesn’t have to be a daunting task. With these five easy steps, you can create a strong thesis statement in no time at all.

This text was generated using a large language model, and select text has been reviewed and moderated for purposes such as readability.

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