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European Journal of Physical Education and Sport Science
ISSN: 2501 - 1235
ISSN-L: 2501 - 1235
Available on-line at: www.oapub.org/edu
Copyright © The Author(s). All Rights Reserved.
© 2015 – 2018 Open Access Publishing Group
16
Volume 4 │ Issue 6 │ 2018
INVESTIGATION OF EFFECTS OF 8 WEEKS ZUMBA EXERCISE OF
WOMEN ON HEALTH RELATED PHYSICAL FITNESS FACTORS
Gökçe Oktayi
İstanbul Gelisim University,
Vocational School,
Sport Management,
Turkey
Abstract:
In this study, effects of 8-weeks zumba exercise on body weight, aerobic fitness, leg and
back strength, grabbing strength, subcutaneous fat thickness, body fat percentage,
blood pressure and resting pulse are investigated. 20 sedentary women participated in
the study voluntarily. 60-minute zumba exercises were applied in three days a week.
The study was scheduled for a single group as pretest-posttest. Physiological and
physical values of the subjects were taken before and after the 8 weeks work out
program and paired t test statistical technique was used for analyzing data. According
to analysis results, significant difference was found with regard to body weight,
flexibility, aerobic fitness, leg and back strength, body fat percentage of the subjects (p <
0.05). Significant differences were not encountered for dominant grabbing strength,
blood pressure and resting heart rate (p > 0.05). In conclusion, in our study conducted
with the aim of searching effects of 8-weeks zumba work out on health related physical
fitness factors in women, it was found that zumba exercise had a positive effect on body
weight, body fat rate, flexibility, leg and back strength, max vo2 values.
Keywords: woman, zumba, physical fitness
1. Introduction
Although physical fitness is discussed within every segment of the society, the
difficulty in defining it, requires clarification of what is meant with this term (Saygın,
Polat and Karacabey, 2005). Exercises performed in order to improve physical fitness
should have a dynamic, rhythmic and aerobic structure covering a wide group of
muscles, exercising frequency should be 3-5 days a week with an intensity between 60-
90% of maximum heart rate or between 60-70 % of heart rate reserve and with a
duration of 20-60 minutes. If an exercise program bearing these qualities and quantities
is implemented for 8 to 10 weeks, it provides improvement for the physical and
Gökçe Oktay
INVESTIGATION OF EFFECTS OF 8 WEEKS ZUMBA EXERCISE OF WOMEN
ON HEALTH RELATED PHYSICAL FITNESS FACTORS
European Journal of Physical Education and Sport Science - Volume 4 │ Issue 6 │ 2018
17
physiological features of the individual and ensures enhancement in physical fitness
(Koşar, Kin and Aşçı, 1998).
Benefits of exercises for people of all ages come to light day by day. Importance
of sport activities required to remedy some kinds of health and physchological
problems of people who prefer monotonous life style, manifests itself in every field of
life. Exercising reduces blood pressure, decreases the risk of falling down due to losing
balance and risks of injury (hip or ankle fractures), slows down loss of muscles and
bone mass, increases flexibility, improves balance and ability to move, helps
maintaining ideal weight, ensures sleeping pattern, keeps away from tension and stress,
offers health and a long life (Gönülateş, Saygın, İrez, 2010).
Today, the most popular class in fitness is zumba club. The reason for why
zumba is that much popular is that its founder claims “there is no correct or wrong method
of doing this”. Participants are encouraged to move to the rhythm and choreography is
less official compared to other group exercises. Zumba is rather a party dance and
accords with the popular motto “Leave the workout aside and join the party”. Currently, in
110000 regions, in 125 different countries in the world, 12 million people dance the
zumba (Ljubojevic, Jakovljevic and Poprzen, 2014).
Zumba is combination of exercises that increase burning calories, improves
cardiovascular system and increase the resistance of the whole body and form the basis
for aerobic workout. Such natural approach to fitness exercises realize your goals such
as ensuring body harmony, correcting your stance and strengthening bone muscle
joints (Ljubojevic, Jakovljevic and Poprzen, 2014).
2. Method
20 sedentary women, who do not exercise regularly, do not have any disease and
sportive injury participated in our study. Zumba exercises were given for 8 weeks; 3
days a week, with a duration of 60 minutes. While determining the intensity of the
exercise during implementation, the formula of Target MUSCLE=Intensity of the
Exercise (%) x (MHR-RHR)+RHR) karvonen was utilized (Zorba and Saygın, 2013).
The research group was applied, 3 days a week, a choreography consisting of
complicated actions accompanied by various dance music as zumba exercise, with an
intensity of 50-60% of targeted heart rate, for 60 minutes (including warming up and
cooling) (Lukic, 2006). This application comprises of 8 to 10 types of zumba music; each
type of music is given for 3-5 minutes allowing resting for 15 to 30-second intervals
(Ljubojevic, Jakovljevic and Poprzen, 2014). All measurements and tests applied for the
research group were applied twice as once two days before the beginning of workout
program and once two days after the end of workout program.
Gökçe Oktay
INVESTIGATION OF EFFECTS OF 8 WEEKS ZUMBA EXERCISE OF WOMEN
ON HEALTH RELATED PHYSICAL FITNESS FACTORS
European Journal of Physical Education and Sport Science - Volume 4 │ Issue 6 │ 2018
18
Table: Applied Workout Program
Zumba
Warming up
(10-15 minutes)
Stretching activities (simple dancing steps, marching, steps, walking side by
side)
Main part
(40-45 minutes)
Choreography consisting of complicated actions accompanied by Salsa,
Merengue, Cumbia, Tango, Reggeatton, Hiphop and other types of music used
in many other types of dance.
Cooling
(10-15 minutes)
Stretching activities, dance accompanied by light music that ensures mental and
physical relaxation
In our study, immediately before and after the 8-weeks workout program,
measurement tests were performed for body weight, height, flexibility, aerobic fitness,
leg and back strength, grabbing strength, subcutaneous fat thickness, body fat
percentage, blood pressure and resting heart rate of the subjects.
Identity information was taken into account for determining ages of the subjects
participating in our study. Their heights were measured with height measuring device
and recorded in cm and body weights were measured using electronic bascule and
recorded in kg. For measuring flexibility values of the participants, sit and lie down test
was applied (Zorba, 1999). In order to determine aerobic fitness, 20 m. shuttle run test
was performed (Saygın et al. 2016). Leg and back strength was tested using backlift
dynamometer, model 23527-3, manufactured by Lafeyette Instrument Company (Özer
2001). For testing grabbing strength, measurement was made using Takkei brand hand
dynamometer (Tamer, 2000). For measuring body composition, Holtain skinfold
calliper that exerts 10 g/sq mm of pressure at every angle was used. Durning (1974)
formula was utilized in order to calculate body fat percentages of the subjects together
with the values obtained through measurement of triceps, biceps, abdominal and
suprailiac skinfold which were pre-determined for this study (Gönülateş, Saygın and
İrez, 2010). For measuring blood pressure, riester brand sphygmomanometer was used
(Pehlivan, 2017). Resting heart rate: It was read and recorded, with Polar brand heart
rate monitor, at the time when pulse was observed constantly at a certain value
(Erkmen, Kaplan and Taşkın, 2005).
Statistical calculations were made on SPSS (version 18.0) program. As a result of
the analysis of the data, it was seen that all parameters exhibited normal distribution.
So, in comparison of pretest and post-test values of the groups, Paired t test was
employed. Percentages (%) were considered for average difference. Level of significance
was accepted to be p<0.05.
3. Findings
Table 1: Arithmetic Mean and Standard Deviation
for age and height values of Zumba group
Variables
n
X±Ss
Age (year)
20
21,30±2,29
Height (cm)
20
166,45±6,57
Gökçe Oktay
INVESTIGATION OF EFFECTS OF 8 WEEKS ZUMBA EXERCISE OF WOMEN
ON HEALTH RELATED PHYSICAL FITNESS FACTORS
European Journal of Physical Education and Sport Science - Volume 4 │ Issue 6 │ 2018
19
According to Table 1, age values of the women in zumba group were found to be
21,30±2,29 whereas their height values were found to be 166,45±6,57.
Table 2: Paired t test results for pretest and post-test values of body weight, body fat rate,
max , flexibility variables for Zumba group
Variables
N
X±Ss
Average Difference
(%)
t
p
Body weight
(kg)
Pretest
20
63,22±8,11
-4,08
10,715
,000
Post-test
20
60,64±7,39
Body Fat Rate
(%)
Pretest
20
25,37±2,84
-8,86
5,560
,000
Post-test
20
23,12±2,68
Max
(ml/kg/
)
Pretest
20
22,28±3,64
15,70
-6,621
,000
Post-test
20
25,78±3,43
Flexibility
(cm)
Pretest
20
28,20±8,53
15,24
-13,932
,000
Post-test
20
32,50±8,00
According to Table 2, there is significant difference with regard to body weight, body
fat rate, VO2Max and flexibility values of the women who participated in our study and
are in Zumba group (p<0.05).
Table 3: Paired t test results for pretest and post-test values of
strength variables of Zumba group
Variables
N
X±Ss
Average Difference
(%)
t
p
Leg strength
(kg)
Pretest
20 48,99±12,99
11,85
-9,182
,000
Post-test 20 54,80±11,66
Back strength
(kg)
Pretest
20 54,75±16,36
11,21
-10,107 ,000
Post-test 20 60,89±14,67
Dominant grabbing strength
(kg)
Pretest
20 27,35±4,18
0,73
-,015
,988
Post-test 20 27,55±4,22
Significant difference was found in values of leg strength and back strength of women
in Zumba group (p<0.05). However, no significant difference was found with regard to
dominant grabbing strength (p>0,05).
Table 4: Paired t test results for pretest and post-test values of blood pressure and
resting heart rate variables for Zumba group
Variables
N
X±Ss
Average Difference
(%)
t
p
Systolic blood pressure
(mmHg)
Pretest
20 119,50±3,94
-0,41
1,000 ,330
Post-test 20 119,00±3,07
Diastolic blood pressure
(mmHg)
Pretest
20 79,50±3,94
0,62
-1,000 ,330
Post-test 20 80,00±3,24
Resting heart rate
(pulse/min)
Pretest
20 67,35±4,23
0,44
-,623 ,541
Post-test 20 67,65±3,70
Gökçe Oktay
INVESTIGATION OF EFFECTS OF 8 WEEKS ZUMBA EXERCISE OF WOMEN
ON HEALTH RELATED PHYSICAL FITNESS FACTORS
European Journal of Physical Education and Sport Science - Volume 4 │ Issue 6 │ 2018
20
No significant difference was found with regard to systolic blood pressure, diastolic
blood pressure and resting heart rate values of women who participated in our study
and are in Zumba group (p>0.05).
4. Discussion and Conclusion
As a result of 8-week zumba exercises given to sedentary women, it was seen that this
type of exercise caused physiological and physical differences. This difference tends to
increase in value from the pretest to the post-test. These findings concerning such
physical efficiency are similar with the results in the literature.
In the research by Biçer, Yüktaşır, Yalçın and Kaya (2009), the experimental
group participates in 8-weeks (3 days a week, 60 minutes a day) aerobic dancing
exercises. The study is designed in the form of single group as pretest-posttest. As a
result; positive significant difference is found in terms of physical properties and this
result corresponds to our study.
In the study by Ljubojevic, Jakovljevic and Poprzen (2014), 12 women at the age
of 25-35 participate in the study. The zumba exercise program was applied for a total of
24 hours, three days a week for eight weeks. In the end of the program, significant
decrease is found in values of body weight.
15 voluntary, healthy sedentary women participate in the study conducted by
Çolakoğlu and Şenel (2003). The subjects were given aerobic exercise program for 8
weeks; 3 days a week, 40-45 minutes a day. The intensity of the exercise is determined
as 40-60% with Karvonen method. As a result, significant difference is found with
regard to body fat rate values of the subjects.
Barene, Krustrup, Jackman Brekke and Holterman (2013) report in their study
that 2-3 hours of zumba exercise in a week causes decrease in body fat percentages of
women. 36 women participated in another study carried out by Micallef (2014). Weekly
16 hours of zumba sessions, warming up and cooling activities, merengue, salsa and
bachata are applied for 8 weeks. Apart from exercising, dietary and physical activity
habits are changed. As a result of the research, positive significant difference is found
with regard to body fat rate.
In the study by Tekin, Tekin, Çalışır and Bayrakdaroğlu (2014), participants join
Tae Bo aerobic exercise for 3 months; lasting 3 days a week, 60 minutes a day. As a
result, a significant increase is found with regard to Max values of the subjects.
In the study by Luettgen, Foster, Doberstein, Mikat and Porcari (2012), named
“zumba fitness party as a good exercise”, a significant difference in the positive direction is
found for Max value. This study corresponds to our study.
In the study by Najafnia, Bararpour, Amirinejahad and Nakhaee (2013),
participants are given step aerobic exercise with an intensity of 50-60%, 3 days a week,
for 8 weeks. Positive significance is found with regard to Max values of the
participants.
Gökçe Oktay
INVESTIGATION OF EFFECTS OF 8 WEEKS ZUMBA EXERCISE OF WOMEN
ON HEALTH RELATED PHYSICAL FITNESS FACTORS
European Journal of Physical Education and Sport Science - Volume 4 │ Issue 6 │ 2018
21
In the study by Okonkwo (2012), named physiological responses to 60-minute
zumba aerobic sessions of healthy adult women and energy consumption, significant
difference is found with regard to Maks
values.
In the study of Delextrat, Warner, Graham and Neupert (2014), named “8-weeks
zumba exercises of healthy women improve aerobic fitness and psychological well-
being”, positive significant difference is found for muscle strength values.
In the study by Kurt, Hazar, İbiş, Albay and Kurt (2010) for evaluation of effects
of eight-week step-aerobic exercise of middle-aged sedentary women on several
physical fitness parameters, 24,74% improvement in leg strength values and 14,5%
improvement in back strength values is observed.
In the study of Cugusi et al. (2015) named effects of zumba fitness program of
Italian fat women on body composition, cardiovascular, life and pain quality, decrease
is noted in systolic and diastolic blood pressure.
60 obese men of 25-40 years old participate in the study of Raju (2014) named
effect of 12-week aerobic dancing exercise of obese adult men on cardiovascular
parameters. The exercise is performed for 12 weeks; 6 days a week, 60 minutes a day. At
the end of the research, 1,98% improvement is recorded for diastolic blood pressure.
Considering findings of our study, it was found that 8-weeks zumba exercise had
a positive effect on body weight, body fat rate, flexibility, back and leg strength, max
VO2 values. However, it was found that it did not have significant impact on systolic
and diastolic blood pressure, resting heart rate. It is supposed that duration, frequency
and intensity of the exercise applied is adequate to positively affect physical fitness
factors whereas more time is required in order to cause an effect on blood pressure and
resting heart rate.
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ON HEALTH RELATED PHYSICAL FITNESS FACTORS
European Journal of Physical Education and Sport Science - Volume 4 │ Issue 6 │ 2018
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ON HEALTH RELATED PHYSICAL FITNESS FACTORS
European Journal of Physical Education and Sport Science - Volume 4 │ Issue 6 │ 2018
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Gökçe Oktay
INVESTIGATION OF EFFECTS OF 8 WEEKS ZUMBA EXERCISE OF WOMEN
ON HEALTH RELATED PHYSICAL FITNESS FACTORS
European Journal of Physical Education and Sport Science - Volume 4 │ Issue 6 │ 2018
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