Effects of Different Group Fitness Programs on Body Composition and Functional Capacity

Abstract

Group fitness programs are widely used as non-pharmacological interventions for improving body composition and functional capacity in women. However, limited evidence directly compares the effectiveness of different group exercise modalities under identical experimental conditions.Objective: To compare the effects of Zumba, women’s fitness, and Pilates programs on body composition and aerobic capacity in adult women. A total of 101 healthy women were assigned to four groups: Zumba (n = 23), women’s fitness (n = 31), Pilates (n = 26), and control (n = 21). Experimental groups participated in supervised training programs three times per week for 12 weeks (60 min/session), while the control group maintained habitual activities. Body composition was assessed using bioelectrical impedance analysis, and aerobic capacity was estimated through the UKK 2-km Walk Test. Mixed-design ANOVA and Cohen’s d effect sizes were used to evaluate intervention effects. Significant group × time interactions were observed for all analyzed variables (p < 0.01). The Zumba group achieved the greatest reductions in body weight (-4.4 kg) and body fat percentage (-4.9%), alongside the largest increase in VO₂max (+6.3 ml·kg⁻¹·min⁻¹). The fitness group also demonstrated significant improvements in body composition and aerobic capacity, although to a lesser extent. Pilates produced moderate but significant improvements, while the control group showed negligible changes. Effect size analysis revealed large effects for Zumba in body fat reduction (d = 1.09), body water percentage (d = 1.21), and VO₂max (d = 1.46). Women’s fitness showed large effects for VO₂max (d = 1.01), whereas Pilates generated small-to-moderate effects across variables. All three exercise programs positively influenced body composition and functional capacity in women. However, Zumba produced the most pronounced improvements in reducing adiposity and enhancing aerobic fitness, suggesting that high-volume aerobic group exercise may represent the most effective strategy for improving health-related fitness in adult women.