Zumba Fitness offers four additional program designs, as of January Aqua Zumba puts the program in the pool, making the workout more challenging and exhilarating.
Zumba in the Circuit crams strength-building and aerobic exercise into high-intensity, minute sessions, while Zumba Sentao incorporates a chair into the routine, which you use for explosive strength-building moves that seek to build the core and improve definition.
On the flip side of Zumba Gold, Zumbatomic offers a program designed for kids aged 4 to Dan Ketchum has been a professional writer since , with work appearing online and offline in Word Riot, Bazooka Magazine, Anemone Sidecar, Trails and more. Dan's diverse professional background spans from costume design and screenwriting to mixology, manual labor and video game industry publicity.
Zumba vs. Share on Facebook. Active older adults want camaraderie, excitement and fitness as a regular part of their weekly schedule. Zumba Gold is the perfect fit. Zumba Gold fitness programs creates a party-like atmosphere, that is easy to learn and great for the mind, body and soul. Active adults want camaraderie, excitement and fitness as a regular part of their weekly schedule. Come on in and burn some calories while having the most fun sweating, a Zumba class will leave you walking with the music in your head and a smile on your face.
Our goal is simple: We want you to want to get you up and moving so you can achieve long term benefits while having fun doing inspiring movements meant to engage and captivate for life! Misconceptions Zumba Gold is designed to be approachable by all populations, regardless of fitness level. Experience with dance is not required. O lder adults are among the least physically active of any age group, putting them at increased peril for developing chronic diseases and other health risks U.
Department of Health and Human Services, Couple this with reduced function, decreased muscular strength and endurance, and an increased risk for falls, and it quickly becomes apparent that remaining active and preserving as much health and physical fitness as possible should be of paramount concern as people age. For many middle-aged and older adults, exercise is not only a means to better fitness and health, but also a path to maintain or even regain independence.
Zumba Gold is a lower-intensity version of the typical Zumba class and was designed to meet the anatomical, physiological and psychological needs of seniors. Perhaps Zumba Gold will provide a suitable option for older adults seeking alternative means of reaching their exercise goals. According to its website www. ACE enlisted the help of Lance C. Dalleck, Ph. Sixteen men and women, ranging in age from 40 to 85, participated in this study, all of whom were considered low-to-moderate risk and free of any cardiovascular, pulmonary or metabolic disease.
The study was done over two non-consecutive days. On day 2, the participants took part in a minute Zumba Gold exercise class, during which the researchers tracked their cardiovascular and metabolic responses to the activity using a portable calorimetric measurement system and heart-rate monitor. Remember, the objective of this research was to determine whether Zumba Gold meets current guidelines for improving and maintaining cardiorespiratory fitness.
In addition, current guidelines recommend a target energy expenditure of to kilocalories per day [American College of Sports Medicine ACSM , ]. In both the U. Surgeon General report on physical activity U. Department of Health and Human Services, and elsewhere Ainsworth et al. The cardiovascular and metabolic responses to the Zumba Gold class are presented in Table 2. Key findings include an overall heart rate of These values fall toward the low end of the recommended intensity ranges for improving cardiorespiratory fitness, but reflect a moderate exercise intensity that should be suitable for most older adults.
The total energy expenditure was Both of these values fall within the ranges recommended for health benefits U. The researchers found there to be significant differences between the sexes when it came to calories burned per minute and over the course of the full Zumba Gold session. These differences are likely explained by the fact that the men were substantially heavier than the women.
Figure 1 illustrates the exercise intensity for a representative participant throughout the duration of the class. Figure 1 — Exercise intensity in terms of heart-rate reserve HRR for a representative participant throughout the duration of the Zumba Gold exercise class.
The main finding of this research is that participation in a single exercise class of Zumba Gold by middle-aged and older adults elicits cardiovascular and metabolic responses that fulfill exercise intensity guidelines for improving and maintaining cardiorespiratory fitness ACSM, ; ACE, The participants in this study averaged a workload of
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