The present study examined the effects of Zumba training (group fitness based on salsa and aerobics) on endurance, trunk strength, balance, flexibility, jumping performance and quality of life (QoL) in female college students. Thirty female participants were randomly assigned (strata: age, BMI and physical activity) to an intervention (INT, n = 15: age: 21.0 ± 2.3 years; BMI: 21.8 ± 3.0 kg/m(2); physical activity (PA): 7.6 ± 4.6 h/week) or control group (CON, n = 14: age: 21.0 ± 2.8 years; BMI: 21.0 ± 2.1 kg/m(2); PA: 7.3 ± 3.6 h/week). Instructed Zumba training was provided twice a week for 8 weeks (training attendance: 100%). QoL was assessed using the WHO-QoL-BREF questionnaire. Endurance was measured with the 6-min walking test (6MWT). Trunk flexibility was assessed with the stand-and-reach-test and lower-extremity strength with the jump-and-reach-test. The star excursion balance test (SEBT) was employed to assess dynamic balance. Trunk strength endurance was examined using the Swiss global trunk strength test in prone and lateral (left, right) positions. All testings were performed before and after the training period. We observed large statistically significant between-group effects of total QoL score (INT: +9.8%, CON: +0.4%, p < 0.001; partial eta squared [Formula: see text]), 6MWT distance (INT: +21%, CON: -2%, p < 0.001, [Formula: see text]), trunk strength endurance (prone, INT: +48%, CON: +11%, p = 0.04, [Formula: see text]; lateral-left, INT: +71%, CON: +11%, p = 0.01, [Formula: see text], lateral-right, INT: +54%, CON: +11%, p = 0.01, [Formula: see text]) and dynamic balance (all eight reaching distances of the SEBT, INT: +11-26%, CON: +1.1-3.8%, 0.001 < p < 0.04, 0.14 < [Formula: see text]) with significantly larger improvements for INT. Flexibility and jump performance were not relevantly affected (p > 0.05). Instructed Zumba training can be applied to improve well-being, aerobic fitness and neuromuscular function in female college students.
Keywords: Dance; aerobics; exercise; postural control; women.