Eight-Week Zumba Training for Women in the New Normal Period

Abstract

Zumba shares similarities with other aerobic exercises such as dancing and cycling, as it enhances cardiovascular health and facilitates calorie burning. However, what distinguishes Zumba is its emphasis on enjoyment and the incorporation of dance movements from various music genres. This form of aerobic exercise involves sustained moderate to high-intensity activity without excessive fatigue. It strengthens the heart muscle and promotes efficient blood circulation. Furthermore, aerobics can effectively reduce blood pressure in individuals with hypertension. This positive effect is attributed to the improvement of blood vessel function, facilitating better blood flow and alleviating strain on the heart. Regular aerobic exercise also contributes to weight loss, which further aids in lowering blood pressure. Nevertheless, the impact of Zumba on VO2 max ability remains to be explored. In this study, a pre-experimental design was employed, involving one-hour Zumba sessions conducted over eight weeks, comprising approximately 12 tracks prepared by the instructor. The study sample consisted of 30 participants engaged in Zumba classes. Prior to Zumba, the Jackson non-exercise test formula was employed to assess VO2 max fitness. Post-Zumba, the 1-mile jog test formula was utilized to measure VO2 max fitness. The study findings indicate a significant increase in the mean VO2max value after treatment, compared to the lower mean value observed before treatment. Specifically, the mean value of VO2max increased from 38.46 ml/kg/minute before treatment to 47.83 ml/kg/minute after treatment. These results suggest that Zumba exercise enhances aerobic fitness by positively impacting cardiovascular biological mechanisms in young women during the transition to the new normal period.