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The study purpose was to prove the effectiveness of zumba exercise on VO₂max, agility, and muscle power in students at Universitas Nusantara PGRI Kediri, East Java, Indonesia. Materials and methods. This research is a pre-experimental research design with One group Pretest-Posttest Design. A total of 15 female students from the Student Activity Unit aerobic dance exercise at Universitas Nusantara PGRI Kediri, East Java, Indonesia, aged 19–24 years, body mass index (BMI) 19.0–24.0 kg/m², normal blood pressure, resting heart rate normal, normal oxygen saturation (SpO₂), voluntarily participated in the study. Zumba exercise was carried out for 30 minutes/session with an intensity of 80% HRmax with a frequency of 3x/week for 8 weeks. The measurement of maximum oxygen volume (VO₂max) used the Multi-Stage 20-m Shuttle Run Fitness Test. The measurement of leg muscle power used the vertical jump test, while the arm muscle power was evaluated using the medicine ball throw test. Data analysis used Paired Sample t-Test with a significance level of 5%. Results. The results obtained: mean VO₂max between pretest vs post-test (26.64±4.25 vs. 30.76±4.20 mL/kg/min; p ≤ 0.001), average agility between pretest and post-test (15.76±1.24 vs. 14.55±1.27 seconds; p ≤ 0.001), average limb muscle power between pretest vs posttest (394.21±66.36 vs. 411.09±67.45 joule; p ≤ 0.001), and the average arm muscle power between pretest vs posttest (123.45±17.12 vs. 138.21±13.92 joule; p ≤ 0.001). Conclusions. Based on the results of the study, it was concluded that Zumba exercise carried out for 30 minutes/training session, with an intensity of 80% HRmax, frequency 3x/week for 8 weeks increased VO₂max, agility, and muscle power in students at Universitas Nusantara PGRI Kediri, East Java, Indonesia.

The study purpose was to prove the effectiveness of a low-impact aerobic dance exercise video on cardiovascular endurance, flexibility, and concentration in women with a sedentary lifestyle. Materials and methods. This study used the Pre-Experimental method with a One-Group Pretest-Posttest Design research design. Total of 18 females aged 18–20 y.o., body mass index (BMI) 19 kg/m2 – 24 kg/m2, normal systolic and diastolic blood pressure, normal resting heart rate, oxygen saturation (SpO2) 96% – 100% participated in the research. Low-impact aerobic dance exercise was done using video for 30 minutes/exercise session with an intensity of 75% – 85% HRmax with a frequency of 3 times/week for 6 weeks. Measurement of cardiovascular endurance was done using the Multi-Stage 20-m Shuttle Run Fitness Test, flexibility was measured with the Sit and Reach Test, and concentration was meassured with the Grid Concentration Test. The statistical analysis technique used the Paired Sample T-Test with a significance level of 5%. Results. The results showed the average cardiovascular endurance of the pretest vs. posttest (28.13 ± 4.80 vs. 30.52 ± 0.88 mL/kg/min (p ≤ 0.001)), mean flexibility of pretest vs. posttest (17.79 ± 4.72 vs. 18.75 ± 5.02 cm (p ≤ 0.001)), mean concentration of pretest vs. posttest (7.39 ± 2.38 vs. 9.11 ± 2.45 score (p ≤ 0.001)). Conclusions. Based on the results of the study, it was concluded that a low-impact aerobic exercise dance video performed with a frequency of 3 times/week for 6 weeks increased cardiovascular endurance, flexibility, and concentration in adolescent girls with a sedentary lifestyle.

The study purpose was to compare high impact aerobic dance exercise versus Zumba to increase Maximum Oxygen Volume (VO2max) in adolescent women. Materials and methods. This research is quasi-experimental with a two-group pretest-posttest design research design. A total of 30 adolescent women from the Student Activity Unit (UKM) aerobic gymnastics at Universitas Nusantara PGRI Kediri, aged 18-24 years, body mass index (BMI) 18.5-24.9 kg/m2, normal blood pressure participated in the study. Respondents were randomly divided into two groups, namely ZADE (n = 15, Zumba aerobic dance exercise) and HADE (n = 15, High impact aerobic dance exercise). HADE and ZADE were conducted for 30 minutes/session, with an intensity of ≥ 85% HRmax, as often as 3 times/week, and both types of training were performed for 8 weeks. Measurements of VO2max, oxygen saturation (SpO2), and heart rate at rest (HRrest) were pre-test and 1×24 hours post-test after 8 weeks of training intervention. Statistical analysis used Paired Sample T-Test with a significance level of 5%. Results. Paired Sample T-Test results showed significant differences in average VO2max, SpO2, HRrest between pretest vs. posttest in both groups (p ≤ 0.001). Conclusions. Based on the study results, we have concluded that both HADE and ZADE increase VO2max, SpO2, and decrease HRrest. But HADE is more effective in increasing VO2max, SpO2, and lowering HRrest than ZADE in adolescent women.