How many activity points is zumba worth

When the subjects indicated an RPE of 16 they were verbally encouraged to keep going, and were continuously encouraged until they indicated volitional fatigue by stepping off the moving belt. During the aerobic fitness assessment data for VO 2 and heart rate were measured continuously and then averaged over 30 second intervals with the highest 30 second value recorded as VO 2 peak.

Testing for HZ was performed on two separate dates to accommodate the schedules of the participants. The measurement of physical activity during HZ occurred prior to VZ. In order to keep the HZ sessions as consistent as possible, they occurred during one of two consecutive regularly scheduled Zumba classes at the fitness center. The HZ session used 15 songs Table 2 in the order listed and included occasional rest and water breaks, taken as needed.

However, time did not stop for these breaks. The planned Zumba time is based on the length of the songs. Prior to the beginning of HZ, each subject put on a heart rate monitor E, Polar Electro, Oy, Finland that included a chest strap and wristwatch.

Each subject also wore an accelerometer AM, Actigraph Inc, Pensacola, FL on a belt at the level of the superior iliac crest aligned above the right knee. Banncockburn, Illinois on the waistband of their clothing on the left hip.

The number of steps on each step counter were recorded right before the beginning of the exercise session, and then the number of steps taken were recorded immediately after the exercise session with the difference being used to determine the number of steps taken during each Zumba session. The time of day each HZ began and ended was recorded. After HZ, using proprietary software for the accelerometers Actilife v 6.

After the data download the time stamp from the step counters and heart rate monitors were synchronized with the written time records of HZ in order to determine heart rate and accelerometry data during the Zumba session.

Each participant engaged in the songs in the order listed during VZ Table 2 and the sessions lasted for approximately 60 minutes in order to closely simulate the Zumba session that was administered by the human Zumba instructor. The song list was compiled by the researchers in cooperation with the Zumba class instructor based upon the song selections and dance moves available in the video game and the songs were performed in the order listed.

Rest and water breaks were provided briefly after each song while the next song was selected and the video game system processed the request, unless the participant requested a slightly longer break in which case the game was paused but time was not.

If a participant happened to be in progress of a song at the time they reached 60 minutes of activity, she was allowed to complete that song. Heart rate, accelerometry, and step counts during VZ were measured using the same techniques as were used during HZ. Environmental conditions of the room where VZ occurred were measured before and after each setting using the same device as was used for HZ.

The cut-points for the categorization of the physical activity by the accelerometers as either sedentary, light, moderate, or vigorous intensity used in this study were based on the guidelines established by Freedson 11 , using Actilife software. During HZ the participants completed all 15 songs over Table 2. During VZ the participants only completed the first 12 of the 14 planned songs.

Heart rates and corresponding estimated VO 2 in eight women while participating in Zumba sessions led by a human instructor and while using a Kinect Zumba video game. There were no differences in the minutes of light or moderate physical activity between HZ or VZ. During HZ, There were no differences in the number of steps taken between HZ or VZ. Physical activity time based on accelerometry, and the number of steps taken, in eight women participating in Zumba sessions led by a human instructor and also while using a Zumba Kinect video game.

Prior to HZ the environmental conditions in the room were Environmental conditions immediately following HZ were Environmental conditions prior to VZ were Environmental conditions immediately following VZ were However, Zumba exercise led by a human instructor resulted in fewer minutes of sedentary time, more minutes of vigorous physical activity, higher average HR, and greater energy expenditure than participation in Zumba using the Kinect video game system.

These data indicate that participation in Zumba exercise led by a human instructor or Kinect video game system may result in health promoting moderate to vigorous intensity physical activity, but Zumba led by a human instructor provides a more vigorous exercise setting.

Delextrat and Neupert 7 observed that participation in a minute Zumba class led by a human instructor resulted in average HR that were Delextrat and Neupert 7 further observed that participation in minutes of Zumba while using a DVD led session resulted in average HR that were The higher average HR during human led Zumba in the present and previous research 7 , suggest that the average exercise stimulus for a Zumba class led by a human is greater than in an individual session led by a virtual Zumba instructor, whether that instructor is on a DVD 7 or a video game Interestingly, in the present data there were no differences in maximal HR attained during HZ or VZ session suggesting that the peak intensity of exercise did not differ between a Zumba class led by a human or virtual Zumba instructor.

Taken together, the HR data indicate that a human Zumba instructor provides a more strenuous exercise session than does a virtual Zumba instructor. Engaging in sufficient amounts of MVPA is necessary to promote health and prevent many diseases associated with a sedentary lifestyle 3.

The data from accelerometry in the present investigation indicate no difference in minutes of light or moderate intensity physical activity between Zumba with a human instructor compared to a virtual Zumba instructor. However, a Zumba class with a human instructor resulted in less sedentary time and more minutes of vigorous intensity physical activity than did the virtual Zumba instructor.

The greater sedentary time during VZ compared to HZ is likely due to the pause between songs while the video game system loaded the next song, which also gave the participants more time for self-selected rest and water breaks. However, during HZ there was peer pressure and leadership to minimize the amount of time spent in rest and water breaks.

Activity points are extra points earned by being active. Exercising is a must for any diet and Weight Watchers understand this. So they have offered a way to reward members who are active by giving them extra points. These extra points can then be used during that week if needed.

They can come in handy when you have a special occasion and food points may be higher , for that sweet snack you have been craving or perhaps an occasional alcoholic beverage. The choice to use them or not is up to the person themselves. It is not required to use them. Even if you decide not to use them, it is important to any weight loss program to be active. As the activity points calculator shows, there is certain information needed to get the proper results. These include your weight, exercise duration and level of intensity.

Depending on which Weight Watchers plan a person is following, the calculation is different. Points Plus for Alcohol Ever wonder how many points are in that beer you are drinking? Well here's a fairly easy way to calculate it even if you don't know the alcohol content. Zero Point Foods Check out this list of foods for snack ideas or recipe ingredients without adding extra points to your day.

WW Points for Restaurants Here you will find a list of all the restaurant pages on this site with the points and nutrition information for each one. WW Points Calculator Here you will find the points calculator to find the values in the foods you eat. And the more consistent you are with a program, the more likely you are to experience positive results. A study published in the Journal of Sports Medicine and Physical Fitness found that a Zumba intervention in sedentary adults with metabolic syndrome "showed good feasibility and adherence," which points to the positive sustainability of the program as a whole.

All fitness programs, regardless of type, carry an inherent risk. You could pull a muscle, twist an ankle, or fall. If you do too much too soon, you can risk excessive soreness or symptoms of overtraining. That said, the Zumba brand has gone out of its way to develop programs designed for all audiences and age levels, offering varying levels of intensity and challenge to reduce the risk of potential injury. If you're new to exercise, you may want to start with an Aqua Zumba or Zumba Gold class, rather than diving in with the traditional Zumba class or the more intense Zumba Step class.

The factor most associated with injury was the number of classes taken per week, with those who took more classes averaging 3. The key thing to remember is to ease yourself into a program and to listen to your body, taking rest when you need it. Zumba carries with it very few restrictions in terms of age, ability level, or health status. This is due, in part, to the lower-impact style of dance moves incorporated into the program, and in part to the availability of modified class structures, like Zumba Gold, Zumba Kids, and Aqua Zumba.

For people with known lower-extremity injuries, a traditional Zumba class may not be advised, but Aqua Zumba, which reduces the impact on the joints, might be an accessible option. While almost any sustained workout program may help boost mood, self-esteem, and energy, Zumba has a few peer-reviewed studies pointing to the psychological benefits of the program. Namely, a study published in the Journal of Physical Activity and Health found that healthy women who participated in an 8-week Zumba program experienced positive changes in perceptions of physical strength, autonomy, and purpose in life, improving their overall feelings of health and well-being.

The cost of Zumba is variable, depending on where you take the class. If you're a member of a gym where Zumba is offered, the class may be included as part of your membership. The flexibility of price, depending on location and needs, makes the program financially accessible for most people. Zumba doesn't make unrealistic claims about calorie burn or the potential for weight loss or strength gains. Instead, their marketing focuses on improving fitness in a fun way that helps enhance how you feel every day—and more than delivers on those fronts.

The literature is clear that Zumba can provide cardiovascular benefits, but the jury is out on whether there are significant benefits to flexibility and strength. Unless you're taking Zumba classes, such as Strong by Zumba, that specifically incorporate strength-training moves as a primary component of the workout, you shouldn't view Zumba as a well-rounded general fitness class.

In addition to taking two to three Zumba classes a week, you may want to add a few strength training and flexibility activities to your schedule as well. Consider trying a minute strength circuit followed by a minute stretching session on days you're not doing Zumba. Zumba is considered a generally safe fitness activity, but because all physical activity carries inherent risk, you should think about your own physical health before diving into a program.

If you have a known lower-extremity injury, or if you have a history of ankle or knee problems , talk to your doctor before trying Zumba, or start with a lower-impact version of the program, such as Zumba Gold or Aqua Zumba. And if you're brand-new to dance choreography, don't overdo it and push yourself too hard. Give yourself time to master the movements at your own pace. Moving quickly or without coordination can lead to an increased risk of injury. Zumba is a fun, effective dance workout that is a good option for people who enjoy upbeat music and an energetic group exercise environment.

Here's how it compares to other similar classes. Jazzercise is the original dance-fitness class that took the world by storm in the s and s. While it experienced a bit of a resurgence in the s, Jazzercise has yet to return to the popularity of its heyday. That said, like Zumba, it offers choreographed dance moves to upbeat music in a fun, group environment.

If you want the atmosphere of Zumba, but you don't feel comfortable with the booty-shaking vigor of Zumba's dance choreography, Jazzercise might be a mellower option for you. BUTI Yoga is a workout that combines high-intensity exercise with African dance-inspired choreography and yoga flows. The nice thing about BUTI is that it really does hit all the bases for general fitness—you'll develop strength, flexibility, and cardiovascular endurance.

The program is also available online and through independent instructors at gyms and fitness centers, so you can access classes pretty much wherever you are.

Tones your entire body. You may feel sore in places you never knew existed, but it gets results. Zumba targets lots of different muscle groups at once for total body toning.

Boosts your heart health. You not only get aerobic benefits it really gets your heart rate up , you also get anaerobic benefits — the kind that help you maintain a good cardiovascular respiratory system. Helps you de-stress. Turning your attention to dance, and away from the daily grind, is a great way to relieve stress. Studies show that exercise is very effective at reducing fatigue , improving alertness and concentration, and enhancing overall cognitive function.