Content uploaded by Rekha Sharma
Author content
All content in this area was uploaded by Rekha Sharma on Feb 13, 2018
Content may be subject to copyright.
INDIAN JOURNAL OF PHYSICAL EDUCATION, SPORTS AND APPLIED SCIENCE, VOL.7, NO.4,October, 2017
ISSN-2229-550X (P), 2455-0175 (O) Sports Scientists Views in IJPESAS
23
Available Online
www.sportscientistsviews.in
Journal DOI-05-2016-44975451
Scientific Journal Impact Factor-4.917
PHYSIOLOGICAL RESPONSES OF ZUMBA: AN OVERVIEW UNDERSTANDING
THE POPULAR FITNESS TREND
Manjula Suri1, Rekha Sharma2 Namita Saini3
Affiliations:
1. Department of Physiology and Promotive Health, University of Delhi, Institute of Home Economics,
mnjlsuri@gmail.com
2. Department of Physical Education, University of Delhi, Institute of Home Economics,
drrekhasharma1984@gmail.com
3. Department of Physical Education, University of Delhi, Institute of Home Economics, Hauz Khas, Delhi-
110016, drnamitasaini@rediffmail.com,
ABSTRACT
Physical inactivity is a commonly observed cause of increasing incidence of lifestyle diseases.
As dancing is a physical activity that can be tailored to fit a target population's age and culture
therefore, zumba is becoming a global dance fitness activity to reduce lifestyle disease epidemic . It
has a mixture of popular entertaining music, different dance styles and aerobic exercises which
improves the health of all age groups. Thus, physiological effects of zumba can be used as an adjuncts
to conventional medicine for prevention of various lifestyle diseases e.g. diabetics and obesity.
Several neurological benefits of zumba have been identified which ranges from memory
improvement to strengthened neuronal connections. Zumba is able to enhance cardio vascular
endurance and cardio respiratory functions. It incorporates movement of large muscle groups for
aerobic endurance, strength training and flexibility thereby contributing to improved health in all
ages, especially in the geriatric population. It also maintains bone density and prevents osteoporosis
in postmenopausal women. Various researchers have recorded the positive effect of Zumba on
weight, BMI, body fat mass, hormonal profile and reproductive function. Psychosocial aspect of
health also shows encouraging results in Zumba intervention. To summarize, these findings
reflect that Zumba intervention can be explored further as a therapeutic tool in Complementary and
alternative medicine for improving health and preventing lifestyle diseases.
Keywords: Zumba, Musculoskeletal, Psychosocial, Geriatric, cardio vascular endurance
INDIAN JOURNAL OF PHYSICAL EDUCATION, SPORTS AND APPLIED SCIENCE, VOL.7, NO.4,October, 2017
ISSN-2229-550X (P), 2455-0175 (O) Sports Scientists Views in IJPESAS
24
1. INTRODUCTION
Zumba is a global dance fitness program focused on whole-body rhythmic movements which fuses
fitness and entertainment. It was designed by Alberto "Beto" Perez during the 1990s (Lloyd, 2011) and involved
Latin dance, Aerobic exercises, Hispanic music, Latino music and a mixture of pop music. It has gained much
popularity in the last two decades. Zumba is chosen as review domain as it is gaining rapid popularity especially
in youngsters. Its motto is “Ditch the workout. (Join the Party. Parcher A., Zumba website). There are a wide
variety of Zumba classes targeting specific participant groups, including children and elderly persons (Parcher
A., Zumba website). The goals of Zumba are to improve strength, balance, coordination and cardiovascular
endurance (Parcher A., Zumba website). Dimondstein (1985) states that, ‘The practice of making dance an
adjunct of physical education has placed it in the same category as athletics or physical skills. Zumba although
dance orientated is perceived as a physical exercise activity. This paper reviews the understanding of the
popular novel emerging discipline Zumba which can be used worldwide as non-pharmacological form of
promotive and preventive measure for various life style diseases. To summarize, the purpose of the current
review was to examine the effectiveness of Zumba in improving the physical health of all, both those with health
conditions and those considered healthy.
1.1 Zumba : Dance intervention
Approximately 15 million people take weekly Zumba classes in over 200,000 locations across 180
countries. Zumba classes are typically 45 minutes-1 hour long and are taught by instructors licensed by Zumba
Fitness, LLC. The exercises include music with fast and slow rhythms, as well as resistance training. The music
comes from the following dance styles: Cumbia, Salsa, Merengue, Mambo, Flamenco, Chachacha, Reggaeton,
Soca, Samba, Hip hop music, Axé music and Tango. Squats and lunges are also included in it. There are nine
different types of classes for different levels of age and exertion. Zumba Gold is a program designed for the
needs of the elderly. Zumba Step is a lower-body workout that incorporates Zumba routines and step aerobics
with Latin dance rhythms. Zumba Toning is for the people who do their workouts with toning sticks. Zumba
Toning will target the abs, thighs, arms, and other muscles throughout the body. Zumba Toning provides
participants with a cardio workout and strength training. Aqua Zumba classes are held in a swimming pool. The
instructor leads the class poolside while participants follow in shallow water. Moves have been specially
adapted to combine the same dance movements used in a Zumba Fitness class with those used in aqua fitness
classes. Zumba in the Circuit combines dance with circuit training. These classes usually last 30 minutes and
feature strength exercises on various stations in timed intervals. Zumba Kids and Zumba Kids Jr. classes are
designed for children between the ages of 4 and 12. Zumba Sentao is a chair workout that focuses on using body
weight to strengthen and tone the body. Strong by Zumba was launched in 2016. This specialty combines high
intensity interval training with Synced Music Motivation (Wikipedia: Zumba).
1.2 Zumba: Physiological Mechanism
Zumba involves dance and aerobic exercise performed to energetic music. Convincing benefits of dancing
activities on physiologic, endocrine, cognitive and psychological levels have previously been shown
(Kattenstroth, J.C.; et.al. .; 2013, Belardinelli, R 2007, Kim, S.H.et.al.; 2011, Shimamoto, H.; 1998, Murrock,
C.J.; 2014, Coubard, O.A.; et.al.; 2011, Duberg, A.; et.al.; 2013). Several studies revealed improved fitness,
weight loss, reductions in cholesterol levels or inflammatory markers in women at risk after various forms of
aerobic dancing Shimamoto, H.; et.al.; 1998, Gillett, P.A.; et.al.,1987, Murrock, C.J.; Gary, F.A. ; 2010, Gullu, E.;
et.al.; 2013, Okura, T.; et.al. .; 2007, Mosher, P.E.; et.al, 2005, Williford, H.N et.al. 1998) including “aerobics”,
“step aerobics” and “cultural dances”. Zumba as a type of fitness dance that combines Latin rhythms and
aerobics has rapidly reached tremendous popularity lately (Thomson, W.R., 2012). Among the recognized
benefits of doing regular aerobic exercise are: (Aerobic exercise: the health benefits. 2010.)
Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the
resting heart rate, known as aerobic conditioning
Improving circulation efficiency and reducing blood pressure
Increasing the total number of red blood cells in the body, facilitating transport of oxygen
Improved mental health, including reducing stress and lowering the incidence of depression, as well as
increased cognitive capacity .
Reducing the risk for diabetes and lowering Hb A1C levels for type 2 diabetics. (Snowling, N. J. ; Hopkins,
W. G. .; 2006)
INDIAN JOURNAL OF PHYSICAL EDUCATION, SPORTS AND APPLIED SCIENCE, VOL.7, NO.4,October, 2017
ISSN-2229-550X (P), 2455-0175 (O) Sports Scientists Views in IJPESAS
25
As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition,
high-impact aerobic activities (such as jogging or using a skipping rope) can stimulate bone growth, as
well as reduce the risk of osteoporosis for both men and women. In addition to the health benefits of
aerobic exercise, there are numerous performance benefits: (Snowling, N. J. ; Hopkins, W. G. .; 2006)
Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for
increased endurance
Neovascularization of the muscle sarcomeres to increase blood flow through the muscles
Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater portion of
energy for intense exercise to be generated aerobically
Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen
Enhancing the speed at which muscles recover from high intensity exercise
Neurobiological effects: improvements in brain structural connections and increased gray
matter density, new neuron growth, improved cognitive function (cognitive control and various forms
of memory), and improvement or maintenance of mental health.(Aerobic exercise', Food and Fitness: A
Dictionary of Diet and Exercise, Michael Kent, Oxford University Press, 1997).
Various researchers suggest that aerobic group exercise classes e.g. cycling, tabata, and Zumba taken
regularly are effective in controlling weight, blood pressure, and body composition. (Delextrat.; 2016;
Faulkner.; et al.; 2015; Lbujojevic.; et al., 2016; Tabata.; 1996; Thompson, 2016). Acute short term physiological
responses to aerobic exercise include increased heart rate, blood pressure, breathing rate, and tidal volume.
Long-term aerobic exercise participation is proven to increase the amount of maximal oxygen consumption
during intense aerobic exercise (VO2 max), lower resting blood pressure and heart rate, lower body fat mass,
and increase muscle mass, while low levels of cardiovascular fitness are associated with increased risk of
premature death (Ehrman.; et al.; 2009). Hence, Aerobic exercise plays an important role in decreasing the risk
of cardiovascular disease (CVD), pulmonary diseases, and metabolic diseases (Pescatello; Arena; Riebe;
Thompson; 2013). Both aerobic dance and Zumba incorporate large muscle groups for movement during class
for aerobic endurance, strength training and flexibility. Exercise will also help to regulate hormonal changes
during menopause (Eshbach.; 2016) and it reduces back pain, limit body weight gain and fat retention post
pregnancy, (Ehrman et al.; 2009).
As Zumba is a form of aerobic exercise therefore, above mentioned physiological effects may be seen in Zumba
dancers. These physiological benefits can be used as an alternatives or adjuncts to conventional medicines
(Complementary and alternative medicine, CAM) for prevention of various diseases as well as promotion of
health.
1.3 Zumba : Physiological effects on Human Body
1.3.1 Effect on Nervous System:
Various researchers began to investigate neurological effects of dance which requires complex mental
coordination synchronizing music and movement. Dance constitutes a pleasurable intervention where brain’s
reward centers are stimulated by music and sensory motor circuits are activated by dance.
Studies using PET imaging have identified regions of the brain that contribute to dance learning and
performance. These regions include the motor cortex, somatosensory cortex, basal ganglia, and cerebellum. The
motor cortex is involved in the planning, control, and execution of voluntary movement. The somatosensory
cortex, located in the mid region of the brain, is responsible for motor control and also plays a role in eye-hand
coordination. The basal ganglia, a group of structures deep in the brain, work with other brain regions to
smoothly coordinate movement, while the cerebellum integrates input from the brain and spinal cord and helps
in the planning of fine and complex motor actions (Brown 2006; Calvo-Merino B; 2008 Cruz-Garza J. G.; 2014).
While some imaging studies have shown which regions of the brain are activated by dance, others have
explored how the physical and expressive elements of dance alter brain function. For example, much of the
research on the benefits of the physical activity associated with dance links with those gained from physical
exercise, benefits that range from memory improvement to strengthened neuronal connections. Dance therapy
is a creative arts therapy that has been defined by the American Dance Therapy Association as “the
psychotherapeutic use of movement to further the emotional, cognitive, physical, and social integration of the
individual.” (American Dance Therapy Association. 2013) Cross-sectional studies have shown that older adults
who dance on a regular basis have greater flexibility, postural stability, balance, physical reaction time, and
cognitive performance than older adults who do not dance on a regular basis. (Kattenstroth JC.; 2011) Zumba
improves cognitive skills, such as visual recognition and decision-making. Hufner; et. al.; (2011) stated that
INDIAN JOURNAL OF PHYSICAL EDUCATION, SPORTS AND APPLIED SCIENCE, VOL.7, NO.4,October, 2017
ISSN-2229-550X (P), 2455-0175 (O) Sports Scientists Views in IJPESAS
26
long-term balance training with its extensive vestibular, visual and sensorimotor stimulation is associated with
altered hippocampal formation volumes in professional ballet dancers and hippocampus is crucial for long-term
memory consolidation, learning and spatial navigation, but also for balancing. In addition, dance is included in
the interdisciplinary field of neuroaesthetics, which unites the various forms of artistic expression and the
neuroscientific examination of how the human brain perceives processes and executes various arts, such as
dance. (Yarrow K.; 2009; Fairhall S. L.; 2008) Neuroaesthetics researchers have focused on how dance training
affects the human mind in terms of the intrinsic workings of the human brain’s neural architecture and the
forces underlying the coordinated patterns of activity that support the thought, reasoning, action, and emotion
that are involved in dance (Yarrow K.2009; Stevens C. 2010; Blasing B. 2012; Grosbras M.-H.2012; Cross E.
S .2011; Cruz-Garza J. G. 2014). By neuroaesthetics studies neuroscience researchers can investigate the
integration of the sensorimotor functions (Haggis J., 2010), elements of aesthetics (Cross E. S., 2011; Calvo-
Merino B., 2008) and emotion (Sawada M., 2003) that arise from dance. To summarize, Dance form like
Zumba seems a promising intervention for neuroplasticity in nervous system.
1.3.2 Effect on Cardio-respiratory System:
The first studies on Zumba revealed its sufficiency as a training method that is able to enhance cardio
respiratory fitness (Luettgen, M.; 2012, Otto, R.M.; 201). The cardiovascular benefits of dance have been
observed through aerobic dance forms such as Zumba (Jitesh. S.; et al.; 2016). The volunteers were made to
practice zumba dance for two months and the variation in the blood pressure were evaluated. This study
verified that blood pressure is altered by Zumba dance among hypertensive patients. Another study looked at
the changes in aerobic fitness with Zumba performance (Delextrat.; Warner.; Graham.; Neupert.; 2016). It
suggests that the Zumba participants showed a greater increase in VO2 max.
Anja Rossmeissl et. al. (2016) assessed the feasibility and effect of a 12-week Zumba Beat dance intervention on
cardio respiratory fitness. Postmenopausal women with a body mass index (BMI) >30 kg/m2 or a waist
circumference >94 cm who were not regularly physically active were asked to complete a 12-week Zum Beat
dance intervention with instructed and home-based self-training sessions. Before and after the intervention,
peak oxygen consumption (VO2peak) was assessed on a treadmill. There was no apparent change in VO2peak
after the 12-week intervention period .The study concluded that 12-week Zumba Beat dance intervention may
not suffice to increase cardio respiratory fitness in postmenopausal women.
A pilot study conducted in a population of middle-aged obese women with metabolic syndrome reported
improvements in systolic and diastolic blood pressure after a 12-week intervention (Araneta. M. R.; Tanori. D.;
[2005).
Zumba is considered more technical than running and spinning, thus the inexperienced Zumba subjects
exercised at a lower %HR max. Zumba is the only exercise session where the subjects had a significant
correlation of 0.5-0.6 between rating of perceived exertion (RPE) and %HR max, accelerometer counts, and
energy expenditure (EE). Zumba was perceived 18.8 to 23.3% less exhaustive. (Kjell Hausken .; Sindre M.;
Dyrstad.; 2013)
As Zumba dance helps to reduce blood pressure in hypertensive patients therefore, it can be
recommended as adjuvant therapy with regular hypertensive medication. (S.Jitesh et. al.; 2016) To conclude,
Zumba dance intervention improves cardiovascular endurance and cardio-respiratory function.
1.3.3 Effect on Musculoskeletal System:
Researchers have shown that Zumba reduces neck-shoulder pain in the setting of a workplace
intervention (Barene, S.; 2014). In young normal weight females, Zumba improves trunk strength
endurance and balance (Donath, L.et.al.; 2014) .Similarly resistance training, high intensity aerobic exercise
and outdoor sports activities have beneficial effects on the musculoskeletal system (Paffenbarger RS.; Blair
SN.; Lee IM.; 2001; Warburton DER.; Nicol CW.; Bredin SSD.; 2006.; Welsh L.; Rutherford O.; 1996.;
Schuenke M.; Mikat R.; McBride J.; 2002, Borer KT.; 2005). Some of the benefits are described below:
1.3.3.1 Increased Lean Muscle and Bone Density
Exercise increases lean muscle mass which has numerous advantages e.g. improved energy metabolism,
improved vascularity, improved posture, and improved support to the skeletal framework. Furthermore, exercise
has also been shown to strengthen muscles and improve balance and co -ordination. These effects reduce the risk
of falls and fractures especially in the elderly and contribute towards improved health. (Borer KT.; 2005)
Physical activity, esp. weight bearing exercise (resistance training) has been shown to be beneficial to
bone health (Borer KT.; 2005). Exercise not only stimulates bone growth and the accumulation of minerals but
also prevents osteoporosis in later life (Borer KT.; 2005; B+®rard A.; Bravo G.; Gauthier P.; 1997). Borer, in his
study on neurohormonal influences on exercise induced growth, observed that high resistance training expresses
INDIAN JOURNAL OF PHYSICAL EDUCATION, SPORTS AND APPLIED SCIENCE, VOL.7, NO.4,October, 2017
ISSN-2229-550X (P), 2455-0175 (O) Sports Scientists Views in IJPESAS
27
a ‘growth gene’ in the tissues exercised and this occurs without the intermediation of growth hormone or in the
absence of abundant nutrients (Borer KT.; 1994).
Brisk walking (above 6.14 k/h and heart rate: 82.3% of age-specific maximum) provides sufficient mechanical
loading on the bones to maintain bone density and prevent osteoporosis in postmenopausal women (Budgett R.;
1990).
Similarly, high impact aerobic activity was shown by Welsh and Rutherford to preserve bone density ,in
addition to strengthening muscles in postmenopausal women and men over 50 (Welsh L; Rutherford O.;1996).
1.3.3.2 Strong and Supple Joints with Improved Joint Range of Motion
Exercise acts as the primary stimulus for production of synovial fluid and regular physical activity thus ensures
healthy joints. Increased production of synovial fluid keeps joints well oiled, resistant to friction and makes them
supple. This, combined with exercise induced improvements in suppleness of ligaments, contributes to an
improved joint range of motion.
Mobility exercises like ‘little circles’ with arms or knees for mobilizing shoulders and knees respectively in dance
interventions cause secretion of synovial fluid with resultant improvement in joint range of motion.
1.3. 4 Effect on Body Weight and BMI:
A study done in two Bosnian universities showed that Zumba was effective in lowering body fat
mass in women participating in the class for three times a week, for eight weeks (Ljubojevic; Jovanovic;
Zrnic; Sebic; 2016).
A pilot study conducted in a population of middle-aged obese women with metabolic syndrome
reported weight reductions of 2.07 pounds on average, as well as improvements in fasting triglycerides after a
12-week Zumba intervention (Araneta, M.R.; Tanori, D.; 2015).
Quite recently, studies also started to examine aspects of motivation, self-perceived fitness and
autonomy. (Krishnan, S.; et. al.; 2015; Delextrat, A.A.; 2015). One of these studies found enhanced intrinsic
motivation associated with fitness improvements, as well as reductions in body weight and fat mass after 16
weeks of Zumba dance in obese middle-aged women (Krishnan, S.; et.al. 2015).
Furthermore, Zumba is considered more technical than running and spinning, thus if the goal is
maximum calories burned or maximum aerobic fitness, then, beginners should choose simpler exercises such as
running or spinning. (Kjell Hausken; Sindre M. Dyrstad; 2013). Zumba has been shown to reduce fat mass and
improve aerobic fitness in the setting of a workplace intervention (Barene, S. et. al.; 2014).The study which
examined the exercise intensity of Zumba was conducted at Adelphi University (Otto et al.; 2011). It reported
caloric expenditure during Zumba to be between 6.6 and 7.4 Kcal·min-1 depending on the particular dance style
being performed. Therefore Zumba may be promoted as a lifestyle intervention in reducing weight, BMI and
incidence of obesity.
1.3. 5 Effect on Reproductive System:
Several studies have shown that physical activity improves hormonal profile and reproductive
function. These improvements include a decrease in abdominal fat, blood glucose, blood lipids and insulin
resistance, as well as improvements in menstrual cyclicity, ovulation and fertility, decreases in testosterone
levels and Free Androgen Index (FAI) and increases in sex hormone binding globulin (SHBG). Exercise will also
help in controlling symptoms of menopause, including hot flashes, fatigue, weight gain, joint aches and pain,
sleep disturbances, loss of bone density minerals, and depression and anxiety in elderly (Eshbach.; 2016).
In a study on dance labor group, women were instructed to do standing upright with pelvic tilt and
rock their hips back and forth or around in a circle while their partner-who was instructed to stand in front of
them, massaged their back and sacrum for a minimum of 30 minutes. During these movements, participants
were instructed to rest their arms on their partner’s shoulders. Women in this group were instructed to remain
upright at least for 30 minutes to record pain score. Dance labor, which is a complementary treatment with low
risk, can reduce the intensity of pain and increase the satisfaction of mothers with care during the active phase
of labor. (S. Abdolahian et. al.; 2014). These studies suggest that physical activity like Zumba may improve
reproductive health.
1.3. 6 Effect on Endocrine System:
Ballet dancers and highly trained runners of either sex demonstrate suppression of gonadal function
caused by chronic HPA activation .These subjects have increased evening plasma cortisol and ACTH levels,
increased urinary free cortisol excretion, and blunted ACTH responses to exogenous CRH; males have low LH
and testosterone levels, and females have amenorrhea.( Luger A, 1987;. Beitins IZ. 1986; Brooks-Gunn J, 1985)
Exercise initiates an endocrine response through activation of the sympathetic system in a feed-
forward manner by the motor centre in the brain which is reflected by the increases in sympathoadrenal
INDIAN JOURNAL OF PHYSICAL EDUCATION, SPORTS AND APPLIED SCIENCE, VOL.7, NO.4,October, 2017
ISSN-2229-550X (P), 2455-0175 (O) Sports Scientists Views in IJPESAS
28
activity. Exercise also leads to an increase in the production and release of growth hormone, testosterone,
adrenocorticotrophic hormone, cortisol and prolactin that each has local and systemic effects (D Ball - 2015).
This suggests effects of dance and exercise on the major endocrine axes in the body .Therefore further studies
are needed to explore the effect of zumba on endocrine health.
1.3. 7 Effect on Psychosocial Health:
Multiple studies have also shown that the energetic dance class is effective in increasing psychological
well-being and quality of life for women (Delextrat et al.; 2017; Nieri & Hughes, 2017). In young normal weight
females, Zumba improves fitness and quality of life (Donath, L.; 2014). Similarly Anja Rossmeissl et. al. (2016)
assessed the feasibility and effect of a 12-week Zum Beat dance intervention on psychosocial health.
Postmenopausal women who were not regularly physically active were asked to complete a 12-week ZumBeat
dance intervention. Before and after the intervention, several psychometric parameters (including quality of
life, sports-related barriers and menopausal symptoms) were investigated. Result suggests quality of life had
increased, and sports-related barriers had decreased. A 12-week ZumBeat dance intervention may increase
women’s quality of life. To summarize, Zumba is an exercise fitness program which can help in improving
psychosocial health.
1.3. 8 Effect on Geriatric Health:
Dance has been found to be therapeutic for patients with Parkinson’s disease. The primary motor
symptoms of Parkinson’s disease include bradykinesia (slowed movement), stiffness of the limbs and trunk,
tremors, and impaired balance and coordination. It is these symptoms that dance may help alleviate. Dance can
be considered a form of rhythmic auditory stimulation (RAS). In this technique, a series of fixed rhythms are
presented to patients, and the patients are asked to move to the rhythms. Studies of the effects this technique
has on patients with Parkinson’s or other movement disorders have found significant improvements in gait and
upper extremity function among participants. Interactive RAS offers a flexible, portable, low-cost, non-invasive
therapeutic intervention that may improve the mobility, stability, and quality of life of Parkinson's Disease
patients.( Michael J. Hove,2012)
Similarly, Zumba Gold has been shown to be safely applied in elderly or even chronically-ill people
(Bennett, P. et.al; 2012; Sanders, M.E.; Prouty, J.; 2012), although two studies warn of possible injuries
associated with Zumba fitness and the wrong footwear (Inouye, J. et.al.; 2013; Schrimpf, C.; et.al; 2014). To
conclude, further research is needed to explore the role of Zumba in improving geriatric health.
2. CONCLUSION
Zumba intervention is both a dance and a fitness regime which leads to health benefits through aerobic
activity. Further studies are required to have an in depth knowledge of mechanism of action of this aerobic
dance form so that it can be utilized as a tool in Complementary and alternative medicine for improving health
and well being.
REFERENCES
Anja Rossmeissl et.al. (2016). Zum Beat: Evaluation of a Zumba Dance Intervention in Postmenopausal Overweight
Women, Sports” 4, 5; doi:10.3390/sports4010005
Araneta, M.R.; Tanori, D. (2015). “Benefits of zumba fitness among sedentary adults with components of the metabolic
syndrome: A pilot study”. J. Sports Med. Phys. Fit. 55, 1227–1233.
Berard A, Bravo G, Gauthier P. (1997). Meta-analysis of the effectiveness of physical activity for the prevention of bone
loss in postmenopausal women. Osteoporosis International, 7(4):331-337.
Barene, S.; Krustrup, P.; Brekke, O.L.; Holtermann, A. (2014). Soccer and Zumba as health-promoting activitiesamong
female hospital employees: A 40-weeks cluster randomised intervention study. J. Sports Sci., 32,1539–1549.
Barene, S.; Krustrup, P (2014). Holtermann, A. Effects of the workplace health promotion activities soccer andZumba on
muscle pain, work ability and perceived physical exertion among female hospital employees. PLoS ONE, 9,
e115059.
Barene, S.; Krustrup, P.; Jackman, S.R.; Brekke, O.L.; Holtermann, A.(2014). Do soccer and Zumba exercise improve
fitness and indicators of health among female hospital employees? A 12-week rct. Scand. J. Med. Sci. Sports, 24,
990–999.
Beitins IZ., Decreased Hypothalamic Gonadotropin-Releasing Hormone Secretion in Male Marathon Runners. N Engl J Med
1986; 315: 411.
Belardinelli, R. (2007). Exercise training in chronic heart failure: How to harmonize oxidative stress, sympathetic outflow,
and angiotensin II. Circulation, 115, 3042–3044.
Bennett, P.; Corradini, A.; Ockerby, C.; Cossich, T. (2012). Exercise during hemodialysis the intradialytic Zumba
Gold.Nephrol. News Issues 2012, 26, 31–32.
Blasing B. et al. (2012). Neurocognitive control in dance perception and performance. Acta. psychologica139, 300–308.
INDIAN JOURNAL OF PHYSICAL EDUCATION, SPORTS AND APPLIED SCIENCE, VOL.7, NO.4,October, 2017
ISSN-2229-550X (P), 2455-0175 (O) Sports Scientists Views in IJPESAS
29
Borer KT, Fogleman K, Gross M, La New JM, Dengel D.(2007). Walking intensity for postmenopausal bone mineral
preservation and accrual. Bone, 41(4):713-721.
Borer KT. (1994). Neurohumoral mediation of exercise-induced growth. Med Sci Sports Exerc. 26(6):741-754.
Borer KT. (2005). Physical activity in the prevention and amelioration of osteoporosis in women : interaction of
mechanical, hormonal and dietary factors. Sports Med. 35(9):779-830.
Brooks-Gunn J, Warren MP (1985). Effects of Delayed Menarche in Different Contexts: Dance and Nondance Students. J
Youth Adolesc. 14:285.
Brown S., Martinez M. J. & Parsons L. M. (2006). The neural basis of human dance. Cereb. Cortex 16, 1157–1167,
Calvo-Merino B., Jola C., Glaser D. E. & Haggard P. (2008). Towards a sensorimotor aesthetics of performing
art. Consciousness and cognition 17, 911–922.
Coubard, O.A.; Duretz, S.; Lefebvre, V.; Lapalus, P.; Ferrufino, L.(2011). Practice of contemporary dance improves
cognitive flexibility in aging. Front. Aging Neurosci. 3.
Cross E. S., Kirsch L., Ticini L. F. & Schutz-Bosbach S. (2011). The impact of aesthetic evaluation and physical ability on
dance perception. Frontiers in human neuroscience 5, 102.
Cruz-Garza J. G., Hernandez Z. R., Nepaul S., Bradley K. K. & Contreras-Vidal J. L. (2014). Neural decoding of expressive
human movement from scalp electroencephalography (EEG). Frontiers in human neuroscience 8, 188,
10.3389/fnhum.2014.00188.
Delextrat AA, Warner S, Graham S, Neupert E. (2016). An 8-Week Exercise Intervention Based on Zumba Improves
Aerobic Fitness and Psychological Well-Being in Healthy Women J Phys Act Health. 13 (2):131-9. doi:
10.1123/jpah.2014-0535. Epub 2015 Jun 15.
Dimondstein, G. (1985). Journal of Aesthetic Education. 19 (4), 77-84
Donath, L.; Roth, R.; Hohn, Y.; Zahner, L.; Faude, O. (2014). The effects of zumba training on cardiovascular and
neuromuscular function in female college students. Eur. J. Sport Sci. 14, 569–577.
Duberg, A.; Hagberg, L.; Sunvisson, H.; Moller, M. (2013). Influencing self-rated health among adolescent girls with
dance intervention: A randomized controlled trial. JAMA Pediatr. 167, 27–31.
Ehrman, J.K., Gordon, P.M., Visich, P.S., Keteyian, S.J. (2009). Clinical Exercise Physiology , (2nd ed.). Champaign, IL:
Human Kinetics.
Eschbach, Chris (2016). Exercise recommendations for menopause-aged women. ACSM: Public Information. Retrieved
from:http://www.acsm.org/public-information/articles/2016/10/07/exercise-recommendationsfor-menopause-
aged-women
Fairhall S. L. & Ishai A. (2008). Neural correlates of object indeterminacy in art compositions. Consciousness and
cognition 17, 923–932.
Faulkner, S.H., Pugh, J.K., Hood, T.M., Menon, K., King, J.A., & Nimmo, M.A. (2015). Group studio cycling; an effective
intervention to improve cardio-metabolic health in overweight physically inactive adults. Journal of Fitness
Research, 4(2), 16-25.
Fitness Guinea Pig: Zumba, Brides Magazine
Gillett, P.A.; Eisenman, P.A. (1987). The effect of intensity controlled aerobic dance exercise on aerobic capacity of middle-
aged, overweight women. Res. Nurs. Health 10, 383–390.
Grosbras M.-H., Tan H. & Pollick F.(2012). Dance and emotion in posterior parietal cortex: A low-frequency rTMS
study. Brain stimulation 5, 130–136.
Gullu, E.; Gullu, A.; Cicek, G.; Yamaner, F.; Imamoglu, O.; Gumusdag, H. (2013). The effects of aerobic exercises on
cardiovascular risk factors of sedentary women. Int. J. Acad. Res. 5, 160–167.
Hanggi J., Koeneke S., Bezzola L. and Jancke L. (2010). Structural neuroplasticity in the sensorimotor network of
professional female ballet dancers. Human brain mapping 31, 1196–1206.
Hüfner K., Binetti C., Hamilton D. A., Stephan T., Flanagin V. L., Linn J., et al. (2011). Structural and functional plasticity
of the hippocampal formation in professional dancers and slackliners.Hippocampus 21 855–865.
10.1002/hipo.20801
Inouye, J.; Nichols, A.; Maskarinec, G.; Tseng, C.W. (2013). A survey of musculoskeletal injuries associated with
zumba.Hawaii J. Med. Public Health, 72, 433–436.
Kattenstroth JC, Kalisch T, Kolankowska I, Dinse HR.(2011). Balance, sensorimotor, and cognitive performance in long-
year expert senior ballroom dancers. J Aging Res.
Kattenstroth, J.C.; Kalisch, T.; Holt, S.; Tegenthoff, M.; Dinse, H.R.(2013). Six months of dance intervention enhances
postural, sensorimotor, and cognitive performance in elderly without affecting cardio -respiratory functions. Front.
Aging Neurosci, 5.
Kim, S.H.; Kim, M.; Ahn, Y.B.; Lim, H.K.; Kang, S.G.; Cho, J.H.; Park, S.J.; Song, S.W. (2011). Effect of dance exercise on
cognitive function in elderly patients with metabolic syndrome: A pilot study. J. Sports Sci. Med. 10, 671–678.
Kjell Hausken, Sindre M. Dyrstad (2013). Heart Rate, Accelerometer Measurements, Experience and Rating of Perceived
Exertion in Zumba, Interval Running, Spinning, and Pyramid Running, Journal of Exercise Physiology online, 16 (6)
: 39 .
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. Am. J. Health Behav. 39, 109–120.
INDIAN JOURNAL OF PHYSICAL EDUCATION, SPORTS AND APPLIED SCIENCE, VOL.7, NO.4,October, 2017
ISSN-2229-550X (P), 2455-0175 (O) Sports Scientists Views in IJPESAS
30
Ljubojevic, A., Jovanovic, S., Zrnic, R., & Sebic, L. (2016). Zumba fitness cardio exercise: the effects on body fat mass
reduction of woman. Homo Sporticus, 1. 32-35.
Lloyd, J. (2011). Zumba brings the dance party into the health club. USA TODAY.
http://usatoday30.usatoday.com/news/health/wellness/fitness-food/exercise/story/2011-10-27/Zumba-brings-
the-dance-party-into-the-health-club/50940786/1
Luettgen, M, Foster, C, Doberstein, S, Mikat, R, & Porcari, J (2012) Zumba (R): Is the "fitness-party" a good workout?
Journal of Sports Science & Medicine, 11, 357-358.
Luger A, Deuster P, Kyle SB, et al.(1987). Acute Hypothalamic-Pituitary-Adrenal Responses to the Stress of Treadmill
Exercise: Physiologic Adaptations to Physical Training. N Engl J Med. 316:1309.
Metabolic and endocrine response to exercise: sympathoadrenal ...joe.endocrinologyjournals.org/content/224/2/R79.
D Ball - 2015 )
Michael J. Hove, Kazuki Suzuki, Hirotaka Uchitomi, Satoshi Orimo, and Yoshihiro Miyake, (2012) Interactive
Rhythmic Auditory Stimulation Reinstates Natural 1/f Timing in Gait of Parkinson's Patients. PLoS One, 7(3):
e32600. Published online 2012 Mar 2. doi: 10.1371/journal.pone.0032600
Mosher, P.E.; Ferguson, M.A.; Arnold, R.O.(2005). Lipid and lipoprotein changes in premenstrual women following step
aerobic dance training. Int. J. Sports Med. 26, 669–674.
Murrock, C.J.; Gary, F.A. (2010). Culturally specific dance to reduce obesity in african american women. Health Promot.
Pract. 11, 465–473.
Murrock, C.J.; Graor, C.H. (2014) The effects of dance on depression, physical function, and disability in underserved
adults. J Aging Phys Act, 22, 380–385.
Nieri, T., & Hughes, E. (2016). All about having fun: women’s experience of Zumba fitness.Sociology of Sport Journal, 33.
133-135.
Ogden, C.L., Carrol, M.D., Fryar, C.D., & Flegal, K.M. (2015). Prevalence of obesityamong young adults and youth: United
States, 2011-2014. NHCS Data Brief: no 219.Hyattsville, MD: National Center for Health Statistics.
Okura, T.; Nakata, Y.; Ohkawara, K.; Numao, S.; Katayama, Y.; Matsuo, T.; Tanaka, K. (2007). Effects of aerobic exercise
on metabolic syndrome improvement in response to weight reduction. Obesity . 15, 2478–2484.
Otto, R.M.; Maniguet, E.; Peters, A.; Boutagy, N.; Gabbard, A.;Wygand, J.W.; Yoke, M.(2016). The Energy Cost of Zumba
Exercise. Med. Sci. Sports Exerc. 2011, 43. [CrossRef] Sports, 4, 5 14 of 15
Paffenbarger RS, Blair SN, Lee IM. (2001). A history of physical activity, cardiovascular health and longevity: the scientific
contributions of Jeremy N Morris, DSc, DPH, FRCP. International Journal of Epidemiology; 30(5):1184-1192.
Parcher A. (2008). Zumba shakes the monotony of ordinary aerobic classes. The Washington Post.
http://articles.washingtonpost.com/2008-07-31/news/36857857_1_alberto-perlman-alberto-aghion-
zumbafitness.)
Pescatello, L.S., Arena, R., Riebe, D., & Thompson, P.D. (2013). ACSM’s guidelines for exercise testing and prescription.
(9th ed.). Baltimore, MD: Wolters Kluwer: Lipincott,Williams, & Wilkins.
Pescatello, L.S., Arena, R., Riebe, D., & Thompson, P.D. (2013). ACSM’s guidelines for exercise testing and prescription.
(9th ed.). Baltimore, MD: Wolters Kluwer: Lipincott, Williams, & Wilkins.
Peterson, M.J.; Pieper, C.F.; Morey, M.C. (2003). Accuracy of VO2(max) prediction equations in older adults. Med.
Sci.Sports Exerc. 35, 145–149.
S. Jitesh et al, (2016). Effect Of Zumba Dance On Blood Pressure, J. Pharm. Sci. & Res. Vol. 8(6), 501-505, 0975-1459
Sanders, M E, & Prouty, J, (2012). Zumba (R) Fitness is Gold for All Ages. ACSM's Health & Fitness Journal, 16, 25-28.
Sawada M., Suda K. & Ishii M.(2003). Expression of emotions in dance: relation between arm movement characteristics
and emotion. Percept. Mot. Skills 97, 697–708, 10.2466/pms.2003.97.3.697 .
Schrimpf, C.; Haastert-Talini, K.; von Falck, C.; Rustum, S.; Wilhelmi, M.; Teebken, O.E.(2014). High sport sneakersmay
lead to peripheral artery occlusion in Zumba® dancers. Vasa, 43, 78–80.
Schuenke M, Mikat R, McBride J. (2002). Effect of an acute period of resistance exercise on excess post-exercise oxygen
consumption: implications for body mass management. European Journal of Applied Physiology; 86(5):411-417.
Shimamoto, H.; Adachi, Y.; Takahashi, M.; Tanaka, K.(1998). Low impact aerobic dance as a useful exercise mode for
reducing body mass in mildly obese middle-aged women. Appl. Hum. Sci. 17, 109–114.
Snowling, N. J., & Hopkins, W. G., (2006). Effects of Different Modes of Exercise Training on Glucose Control and Risk
Factors for Complications in Type 2 Diabetic Patients A meta-analysis. Diabetes Care, 29(11), 518–
2527. http://doi.org/10.2337/dc06-1317
Somayeh Abdolahian, Fatemeh Ghavi, Sareh Abdollahifard, and Fatemeh Sheikhan ((2014). Effect of Dance Labor
on the Management of Active Phase Labor Pain & Clients’ Satisfaction: A Randomized Controlled Trial Study. Glob.
J. Health Sci. 6(3): 219–226.
Stevens C. et al. (2010). Perceiving dance: schematic expectations guide experts’ scanning of a contemporary dance
film. Journal of dance medicine & science: official publication of the International Association for Dance Medicine &
Science 14, 19–25.
Thomson, W.R. (2012). Worldwide survey of fitness trends for 2013. ACSMs Health Fit. J. 16, 8–17.
Warburton DER, Nicol CW, Bredin SSD. (2006). Health benefits of physical activity: the evidence. Canadian Medical
Association Journal , 174(6):801-809.
INDIAN JOURNAL OF PHYSICAL EDUCATION, SPORTS AND APPLIED SCIENCE, VOL.7, NO.4,October, 2017
ISSN-2229-550X (P), 2455-0175 (O) Sports Scientists Views in IJPESAS
31
Welsh L, Rutherford O.(1996). Hip bone mineral density is improved by high-impact aerobic exercise in postmenopausal
women and men over 50 years. European Journal of Applied Physiology and Occupational Physiology , 74(6):511-
517.
Williford, H.N.; Blessing, D.L.; Barksdale, J.M.; Smith, F.H. (1988). The effects of aerobic dance training on serum lipids,
lipoproteins and cardiopulmonary function. J. Sports Med. Phys. Fit. 28, 151–157.
Wikipedia:Zumba
Wootton, David M., and David N. Ku. (1999). "Fluid Mechanics of Vascular Systems, Diseases, and Thrombosis." Annual
Review ofBiomedical Engineering Annu. Rev. Biomed. Eng. 1.1: 299-329
Yarrow K., Brown P. & Krakauer J. W. (2009). Inside the brain of an elite athlete: the neural processes that support high
achievement in sports. Nat. Rev. Neurosci. 10, 585–596.
