Daily sedentary working hours contribute negatively to body composition, cardiovascular and metabolic health, especially in women, who are usually less active than men. The objective of this study was to analyze the effect of two trending choreographed fitness group-workouts on the body composition and cardiovascular and metabolic health of sedentary female workers. A total of 98 physically inactive and working women (38.9 +/- 6.4 years of age) were randomly assigned to three study groups: control group (CG) = 31, zumba fitness with three one-hour classes per week (ZF) = 39, and zumba fitness with 20 minutes of additional bodyweight strength training (ZF+BW) = 28. Measurements included body composition, blood pressure, cardiovascular risk by the Framingham Heart Study tools (10 yr cardiovascular risk and vascular age) and a metabolic blood panel. Post-intervention, both choreographed fitness group-workouts reached a similar significant loss of fat mass (ZF 2.805 +/- 0.48, p < 0.0001; ZF+BW 3.540 +/- 0.04, p < 0.0001), an increase in muscle mass (ZF 1.70 +/- 0.581, p = 0.005; ZF+BW 3.237 +/- 0.657, p < 0.0001) and a decrease in SBP (ZF 6.454 +/- 1.70, p < 0.0001; ZF+BW = 4.12 +/- 1.95, p = 0.039). Only the ZF group significantly improved the 10 yr cardiovascular risk (p = 0.032) and metabolic age (p = 0.0025) post-intervention. No significant improvement was observed in the metabolic panel for both choreographed fitness group-workouts. In conclusion, the ZF program generated improvements in cardiovascular and metabolic risk variables compared to ZF+BW or CG. Both choreographed fitness group-workouts contributed similarly to the improvement in systolic blood pressure, fat mass, muscle mass, and also engendered a great adherence to exercise.

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