Zumba®, Fat Mass and Maximum Oxygen Consumption: A Systematic Review and Meta-Analysis

Prevention Is Better than Cure-Body Composition and Glycolipid Metabolism after a 24-Week Physical Activity Program without Nutritional Intervention in Healthy Sedentary Women

Women are generally less active than men; therefore, the search for an attractive form of physical activity that benefits women's health is underway. This study aimed to investigate the influence of a 24-week physical activity program on body composition and indices of carbohydrates and lipid metabolism in sedentary, healthy women. The study comprised 18 female volunteers (mean age 35.0 ± 5.3 years). Dietary intake was assessed using a standardized seven-day food record. Before entering the program and after completing it, each participant's body composition and indices of glycolipid metabolism were measured. Insulin resistance indexes were calculated based on the obtained data. After the physical activity program, significant decreases in body mass and composition, BMI, waist circumference, percentage of fat content, and fat mass were found. Moreover, there was a significant decrease in glucose, insulin, triglycerides (TG), and resistin concentrations, as well as in the mean values of HOMA-IR and HOMA-AD. A substantial increase in adiponectin levels was also found. To conclude, the combined endurance-resistance physical activity program had a beneficial effect on body mass and composition and improved carbohydrate and lipid metabolism in normal-weight, healthy women. Therefore, we recommend this activity to sedentary young women to prevent obesity and metabolic disorders.

Effects of Mindful Eating and YogaDance among Overweight and Obese Women: An Exploratory Randomized Controlled Trial

Many current treatment options for managing overweight and obesity consist of rather strict diet and exercise regimes that are difficult to implement as a lifelong routine. Therefore, alternative initiatives such as mindful eating and pleasure-oriented physical activity with more focus on implementation and enjoyment are needed to reverse the obesity epidemic. Mindful eating is an approach focusing on inner hunger and satiety signals. YogaDance is a novel exercise approach combining elements of yoga and dance. This study was a randomized controlled trial investigating the individual and combined effects of mindful eating and YogaDance. Participants were healthy, inactive women with overweight or obesity (body mass index ≥ 25 kg/m2 and/or waist circumference ≥ 80 cm) who were randomized to one of four groups for 8 weeks: mindful eating alone, YogaDance alone, the combination of mindful eating and YogaDance, or control. Fat mass was the primary outcome and secondary outcomes included body weight, waist circumference, and other physiological, behavioral, and quality-of-life outcomes. Sixty-one women were included in the study and randomized to mindful eating and YogaDance combined, YogaDance, mindful eating, or control. Fat mass was reduced by 1.3 kg (95% CI [−10.0, 7.3] kg; p = 0.77), 3.0 kg (95% CI [−11.1, 5.1] kg; p = 0.48), and 1.8 kg (95% CI [−10.1, 6.6] kg; p = 0.69) for the mindful eating, YogaDance, and combined mindful eating and YogaDance interventions, respectively, compared to the control, with corresponding effect sizes of 0.15, 0.34, and 0.21. In complete-case analyses, fat percent and waist circumference were reduced whereas mental quality of life and eating behavior were improved for mindful eating and mindful eating and YogaDance combined compared to the control. In conclusion, the study found modest benefits of an 8-week combination of mindful eating and YogaDance, corroborating findings in previous studies on mindful eating, yoga, and dance. However, the study had several limitations that should be taken into consideration, including low power due to a large drop-out as well as low to moderate training load and compliance. The trial was retrospectively registered (ISRCTN87234794).

The Effects of Zumba Fitness® on Respiratory Function and Body Composition Parameters: An Eight-Week Intervention in Healthy Inactive Women

BACKGROUND

Women are considered less active than men, and a sedentary lifestyle particularly affects middle-aged women and affects their overall health. Recommending group fitness programs that have a positive effect on women's overall health is an important strategy of any health policy. Thus, the purpose of this study was to investigate how the Zumba Fitness^® workout affects healthy inactive women's respiratory function and body composition.

METHODS

The research was conducted for eight weeks on a sample of 41 females aged 35 to 45 divided into two groups: experimental (21 subjects: age 38.52 ± 2.29) and control (20 subjects: age 39.45 ± 3.01). They were tested before, four weeks, and eight weeks after the intervention period. The respiratory functions were tested using spirometry and the body composition parameters by the Tanita body analyzer. The experimental group practiced Zumba Fitness^® three times per week for 60 min (24 training sessions in total). The control group was not physically active during the intervention period.

RESULTS

After the Zumba Fitness^® program, the experimental group showed a significant improvement in the following respiratory function parameters: forced expiratory volume in the first second (M = 4.02 ± 0.69; MD = 0.65, p = 0.01, ES = 0.14), vital capacity (M = 4.10 ± 0.65: MD = -0.63, p = 0.03, ES = 0.11) and lung age (M = 30.95 ± 10.30; MD = 8.52, p = 0.04, ES = 0.10). The body composition parameters were significantly decreased: body mass (M = 60.09 ± 7.57; MD = 6.32, p = 0.03, ES = 0.11), body mass index (M = 20.44 ± 2.63; MD = 2.61, p = 0.01, ES = 0.13) and fat mass (M = 16.07 ± 4.87; MD = 3.95, p = 0.03, ES = 0.11).

CONCLUSIONS

The results of the current study suggest that the Zumba Fitness^® workout is a beneficial exercise method not only for reducing body parameters but also for improving respiratory function in inactive women.

Interweaving Adult Fitness Classes Into Community Settings Via Stronger Austin's Community Partnership Model: Increasing Access to Physical Activity and Positive Social Connectedness in Underserved Communities

The lack of environmental supports for healthy lifestyles is a potent factor in the high prevalence of noncommunicable diseases among communities experiencing economic disadvantage. Stronger Austin aimed to increase access to free physical activity (PA) and fitness programming (eg, Zumba) in underserved communities in Austin, Texas, via a partnership and interweaving into context approach in which classes are interwoven into settings with widespread access for residents, including clinics, city-supported housing, parks, recreation centers, and schools. We aimed to better understand the PA-related benefits and opportunities for improvement when adult fitness classes are interwoven into community settings. A mixed-methods design guided the study, which included SOFIT (Structured Observation of Fitness Instruction Time) assessments of class PA (n = 160 participants) and qualitative assessment of highlights and recommendations for class improvement via participant focus groups (n = 24), open-ended questionnaires (n = 258), and instructor interviews (n = 6). Findings indicated high levels of class PA (76.9%-86.9% of 1-hour class spent in moderate-to-vigorous PA; mean of 18 participants per class), with positive social connectedness cited as a key benefit. Challenges and best practices of community-based fitness classes are explored. Stronger Austin's partnership and interweaving into context approach represents a promising model for increasing access to fitness classes in underserved communities.