Exercise intensity of Zumba compared to walking in healthy adult women

Summary Background Zumba is an alternative type of dance-exercise for improving fitness and cardiovascular risk in women. However, the aerobic training intensity of Zumba for healthy adult women is unclear. Objective To describe heart rate (HR), lactate and energy-expenditure during a Zumba class, relating them to participants’ second ventilatory threshold (VT2). Comparisons were performed with a low-to-moderate intensity aerobic exercise session (walking/running). Methods Ten healthy women (28 ± 3.2 yrs, BMI 25.3 ± 2.7) were examined on three occasions, in a randomized cross-over study: preliminary tests (body composition/aerobic fitness), session 1 (Zumba), and session 2 (aerobic exercise, 65% HRreserve). Fingertip blood samples were taken pre, at 25 min, and post exercise sessions. HR was continuously measured. VT2 was determined from the HR deflection point obtained during a maximum effort test. Results Zumba presented higher HR percentage of VT2 (95.3%) than walking (86%). Lactate concentration (mmol.L−1) of Zumba (10.9 ± 3.4) was superior to aerobic exercise (6.9 ± 3.6) at 25 min, also post-exercise. Both Zumba and aerobic exercise increased lactate responses at 25 min and post-exercise, when compared to rest. Energy-expenditure of Zumba (573.9 ± 100.3) was superior to aerobic exercise (260.4 ± 63.8). Conclusion Exercise intensity of Zumba was superior to low-intensity aerobic exercise, with HR and lactate responses corresponding to participants’ VT2. This suggests that Zumba may be used as a promising way of increasing levels of physical activity at moderate-vigorous intensity, enhancing cardiovascular fitness and reducing CVR in health adult women.