There have been Random Controlled Trials (RCTs) on the effects of Zumba on health since 2012, with significant results in obese women. The studies were done on humans by researchers in health science and documented, so we have evidence that it is doing something.

If you are obese, sedentary, 40-65, or someone into alternative medicine. Read on! You will have all the answers and understand how Zumba can improve health and how it is recognized within scientific research.

Sweat now or regret later- Zumba is the difference between thriving and just surviving.

(AI Image Generator, n.d.)

What is Zumba

Zumba is a high-energy fitness program that combines cardio exercises utilizing Latin dance moves such as Meringue, Cumbia, and Salsa. It was created in 1999 by Colombian dancer and choreographer Beto Pérez, who improvised a workout using Latin music when he forgot his usual aerobics tapes. This blend of dance and aerobic elements evolved into a structured fitness program launched officially in 2001, named "Zumba," a word inspired by "rumba," meaning party, with a playful twist on the spelling. Who doesn't love to party and dance? Admit it, we all do that when no one is watching. It is hard to argue with studies that tell us in black and white that something works. According

to Ljubojevic et al. (2022), the main results of their study show that an eight-week Zumba Fitness® intervention provided positive changes in the respiratory function and body composition of inactive women. These changes were associated with large effect sizes.

Zumba is not just a fun dance party but a real fitness program that helps you expand your respiratory breathing capacity, but it also helps you lose fat.

Still not convinced that the Zumba dance fitness program may not be a good fit?

Who Benefits from Zumba

Women who have an inactive lifestyle, obese women, and women over 65 have been studied for the effects of Zumba. Consider that as of 2023, the global female population aged 65 and older was approximately 446.9 million people, according to World Bank data compiled from officially recognized sources (Trading Economics, 2025). That is a lot of women.

According to Barranco-Ruiz et al. (2020), their study of a 16-week group-based dance fitness intervention based on Zumba Fitness classes generates notable improvements in a wide range of HRQoL dimensions in sedentary middle-aged women, especially in vitality, physical role, and mental health dimensions. The classes were done 3 times per week, 60 minutes per session.

Beyond the Movement

As people get older, it is well documented in scientific studies that their ability to perform physical tasks tends to decrease. This includes slower walking, reduced balance, weaker muscles, less flexibility, diminished agility, and lower endurance for activities that require heart and lung function. (Ben Waer et al., 2024). We can see from the evidence that women who are either obese and/or 30 – 65 years of age or have an inactive lifestyle stand to benefit the most from Zumba. A cohesive group dynamic is found within the group classes; it is not only a workout but a social space where individuals feel safe and comfortable based on everyday group activity.

Why Does This Happen?

There is a theory that explains why our body responds to group fitness. It is based on how the body reacts to our environment. The Polyvagal Theory points out that when we feel safe, our social engagement system helps us connect and communicate comfortably with others. This system is part of how our nervous system encourages group trust and cooperation.

In settings like group classes, activating this sense of safety makes it easier for people to relax, participate, and interact. The positive atmosphere supports both emotional and physical well-being. This social bond lends itself to improving the health-related quality of life, but participants also tend to work harder, have positive emotional perceptions, and enjoy the classes. See the diagram below for a visual understanding of the states of being.

(Polyvagal Institute. 2024)

Now that we know what Zumba is and who benefits the most from Zumba, you may be asking, what exactly would Zumba do for me?

What Zumba Does

Rodrigues-Krause et al. (2021) give proof in this study that Zumba assists in bringing up the heart rate more than walking or aerobic exercise, as well as the lactate response:

"Zumba presented a 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, as well as 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).

Lactic acid, also called lactate, is a substance produced when your body uses energy without enough oxygen. It shows how hard you're working during exercise. It is produced during intense physical activity when the oxygen supply is limited due to glycolysis—the breakdown of glucose for energy. Lactate is often seen as fatigue; it can also be an energy source for the body. Due to the metabolic clearing of lactate, you continue to burn calories for a while after intense exercise.

VT2, or Ventilatory Threshold 2, represents the intensity at which exercise transitions from sustainable to unsustainable. You can identify that you've reached VT2 when your breathing becomes rapid and intense, so you can only speak a few words. At this stage, your body produces more lactate than it can eliminate, leading to intensified breathing as you work to remove excess carbon dioxide. Sustaining exercise beyond VT2 becomes increasingly tricky. Training at this intensity can improve both athletic performance and cardiovascular health.

Athletic performance means a stronger heart, respiratory system, and a healthier body.

Does It Work for Active Younger Individuals?

It certainly does! Zumba is for all ages, but if you are interested in finding out more about how Zumba affects teens in scientific studies, check out my other blog here.

What is in store for you…

(@Zumba, n.d.)

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How do you get the same fabulous and free feeling in person?

• Local YMCA
• Fitness facilities
• Dance studios
• Community centers
• Local parks

What do YOU Choose? 

Rumba is your way to better health today! Cha-Cha over to this link: Zumba

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