Zumba, as an aerobic exercise, can score 8 points in course intensity. Zumba course lasts about 60 minutes. Like many aerobic exercises, the intensity arrangement of Zumba course follows the law of weak-strong-weak relaxation. Different Zumba dance courses change the movement rhythm by changing the rhythm, that is, warm up with a slow-paced dance rhythm, and then switch to another distinctive dance rhythm with a faster rhythm after warming up, and gradually increase the intensity to continuously speed up the heart rate. During the first 15 minutes of Zumba class, the exerciser's heart rate will be controlled within a relatively safe range: 30%-60% of his fastest heart rate. The following is a feeling case of a 30-year-old member. Here is a case where a 30-year-old member feels zumba. The maximum heart rate of a 30-year-old member should be 220- age times 80%, that is, 152 beats/minute. According to the member, in the first 15 minutes of Zumba class, her heart rate is about 90 beats per minute, which shows that Zumba's warm-up intensity is safe and effective. In the subsequent rhythm changes, she felt that she had reached the peak of exercise unconsciously. With the vivid and gradually accelerated rhythm, her heart rate also accelerated. Within half an hour of entering the excitement period, her pulse was as high as 140. Compared with skipping rope, her heart rate accelerates slowly on a smooth curve. Therefore, Zumba is undoubtedly safer on the premise of ensuring the quality and intensity of training. According to foreign data, a 60-minute Zumba course can consume up to 450 kilocalories for bodybuilders. So Zumba's training intensity can fully meet the needs of bodybuilders.

Zumba is a low-impact aerobic exercise with little difficulty. Zumba can get 9 points for safety. In addition, the parts that bodybuilders can't easily practice when doing traditional aerobics can also be easily practiced in Zumba training. The waist of South American dance (especially on both sides of the waist) is rich in twisting movements, so it is easy for people who train Zumba to get the opportunity to strengthen their waist muscles, which is a good thing for white-collar workers who often sit in offices. Zumba has a good relaxing effect on the neck and shoulders. This kind of sports relaxation is carried out under the command of rhythm without any extra load. As long as the bodybuilder warms up, he will twist the cervical spine and shake his shoulders. Even if the movement range is slightly larger, there is no need to worry about sprain or contusion. The entertainment and interest of Zumba dance is one of the most important factors that Zumba dance becomes the new favorite of fitness. Zumba fundamentally breaks the limitations of basic aerobics, boldly starts with the music style, and absorbs the essence elements of aerobics and Latin dance, so that bodybuilders can reach the excitement quickly without feeling tired and bored. After a Zumba class, the bodybuilder not only moves with the password, but more importantly, the bodybuilder can interpret his own pace according to his own characteristics and understanding of Latin dance. This kind of personalized creation can make bodybuilders devote themselves more wholeheartedly and relax better. Therefore, Zumba's entertainment and fun deserve full marks 10.