Dance is a popular form of exercise including rhythmic sounds that tap into mental and physical expression and creativity. Zumba as a fitness program introduces a blend of Latin American and international moves progressing through moderate to fast paced activity. The aerobic approach is a fun and stimulating way to engage the entire muscusloskeletal system in a rewarding and fun health program.
Dancing your way to health and fitness makes it easier to commit to a workout regime on a regular basis. Whether a seasoned athlete or mature adult interested in dance as a form of exercise, Zumba caters to all training requirements at different levels of experience and intensities. Most describe the engaging dance sessions as more of a fun and entertaining celebration rather than an exercise program.
The Latin based dance regime owes its popularity to its sensual movements, high level of bounces and crunches that target core bodily components. Music includes salsa and flamenco rhythms allowing one to groove to choreographed steps taught by a professional instructor. Anyone can benefit from these styles of exercises with classes catering to the
Turning 50 is the start to a new chapter in your life and should be viewed as “The Next Great Adventure” and not the status quo of “just getting older”. One of the biggest factors in making these the BEST years of your life is to live a healthy and active life that includes consistent exercise.
Your body will go through several changes; some are just a sign of getting older and can be controlled, while others are completely preventable. According Helpguide.org some of the benefits of exercising for those 50+ are:
• Exercise reduces the impact of illness and chronic disease. The many benefits of exercise for adults over 50 include improved immune function, better heart health and blood pressure, better bone density, and better digestive functioning. People who exercise also have a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis and colon cancer.
• Exercise enhances mobility, flexibility, and balance in older adults. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of
The legs are usually one of the most undertrained body parts among people who work out. Almost everyone wants washboard abs, a big muscular chest and ripped arms. But great looking legs? Not so much. However, a great workout includes balance, which means you should improve your legs as well. Here are 4 training tips to strengthen your legs.
Target a combo of muscles
If you do leg exercises which only target one particular muscle, chances are you’ll be burned out before even completing all your leg training exercises. The best way to do it is to do exercises which utilizes several muscle groups. For instance, squats can hit three muscle groups all at the same time-your glutes, hamstrings and quads. Another exercise which targets multiple muscles is the step-up. This is performed when you step-up on an elevated platform with one foot, followed by your other foot until you stand with both feet on the platform. Then, step back again, starting with the lead foot you used. Lunges also provide the same benefits. Either than targeting several muscles groups and saving training time,
There are days when it suddenly dawns upon us that we need to take necessary measures to stay fit. So what is our first move? Why, we come up with a fantastic fitness program! However, there is one tiny problem. Rarely do we stick to such plans. Most people have a tendency to abandon their plans a few days later, because getting out of the house is too much hard work. Why go out when you can sleep in? That is precisely why you need to draw a plan that works, you need a plan which is practical so that you can stick to it. It can motivate you, and who knows, you may even like it!
Coming Up With A Good Plan
Coming up with a good plan is never easy, but you have to do it anyway. Before you start off, ask yourself a few questions. Why are you doing this? Do you want to lose weight? Or are you just trying to stay fit? Only when you answer these questions can you come up with a good plan for
What do writers, engineers and secretaries have in common? Along with millions of other full-time employees, they spend their days sitting at a desk. Even if 30 to 60 minutes of gym time is on the day’s agenda, whether pre- or post-work, spending so much time in a sitting position could be a lot more harmful than they know.
What’s the Problem?
Research presented at the 2012 British Psychological Society’s Annual Occupational Conference found that the average desk jockey worker spends five hours and 41 minutes at a desk during the day. On top of that, they spend seven hours sleeping, as well as variable amounts of time watching TV on the couch, surfing the Internet at a home desk or sitting and chatting with friends at happy hour. When you add it all up, the amount of time a person spending sitting on their tush dwarfs any exercise time spent at the gym or on the road.
So, what’s the problem? This particular research notes a correlation between the amount of time spent sitting and a person’s body mass. In layman’s terms, the more
If your weight loss and exercise plan is all about crash diets and lots of long aerobic exercise sessions, you’re not going to achieve your objectives in the long-term.
Any results from a crash diet are only short and are often very restrictive which is not healthy. Long repetitive sessions of aerobic exercise are not only boring and time-consuming but are often ineffective for fat burning. A weight loss and exercise plan needs to focus on a lifestyle change that you can live with and enjoy.
Here are 5 essential tips for weight loss and exercise that will help you get you the results you want.
1. Stay Active
Physical activity is an excellent way to help you achieve your weight loss goals. However, many of us have jobs that involve minimal physical activity which makes you feel over-tired and weary at the end of the day. This causes you to feel like you have no energy to start any weight loss and exercise routine. But if you change you mindset to acknowledge how much better you sleep, how
Sometimes the gym can get monotonous and difficult to squeeze into your hectic day but nearly everyone has access to a park and accompanying playground if you take a look around. Even if you’re a regular in the gym, stepping outside can give you some refreshing variety to your routine and help mix things up a bit!
Most people don’t think to look to a park playground as an alternative to the gym but it really can provide a good workout if utilised correctly. If your primary goal is simply to keep in shape or tone your physique then this is definitely one for you! If your main aim is to increase muscle mass then, unfortunately, the reality is you will need to get signed up to a local gym to get the kind of weights and apparatus you require to hit each muscle group effectively for growth. However, you could still find some tips to help your cardio sessions and hit the below routine at a higher intensity!
So let’s get started!
First things first it
When it comes to lower body exercises, the barbell squat is one of the most effective exercises to burn fat and build muscle. Not only does it work your lower body but your upper body as well so it can be considered a total body exercise. While your lower body does most of the work, your upper body stabilizes the weight. Doing squats whether its with a loaded barbell, on a wall or just with your body weight is beneficial either way.
To properly do this exercise in a squat rack, get under the barbell and position yourself where the barbell is laying over your traps and shoulder line. Your hand grip should be positioned a little outward where its comfortable for you, not where its causing tension. After you push off the squat rack and you are ready to perform one repetition, position your feet a little past shoulder width apart. When you begin to squat down, make sure your feet and toes are pointed straight and should be going the same direction where your knees are going. Try to squat at 90 degrees
Exercising isn’t effective unless it puts you through your paces. A strenuous exercise schedule will have a tremendous impact on the condition of your body. There’s a reason why professional athletes have to deal with their body breaking down later on in their career. The human body can only take so much abuse. You would think that doing something good for your body would make it last longer. The exact opposite of the assumption is true. If you don’t give your body enough time to recover from your workouts, it will wear down and eventually betray you when it falls apart. This time of rest doesn’t have to be longer than a day or two, depending on how much damage your body has endured. When you experience an injury as a result of your workout, it’s a sign that your body needs to stop for a while. Too many athletes make the unfortunate decision to come back too soon from their injury, thinking they have spent enough time recovering. Their decision often leads to them aggravating their injury and could spell the end
A combination of a good exercise regime and a balanced diet will produce lasting results of healthy life. Exercise not only keeps a person fit but makes one feel good about oneself. As the sayings go, “a healthy body has a healthy mind” and “you are what you eat”. Exercising regularly stimulates the brain to produce endorphin, a chemical that helps a person feel more relaxed and peaceful. A balanced diet is essential to maintain a healthy weight. Exercise and nutrition go hand in hand.
Studies have shown that aerobics exercises can make your bones strong which in turn helps you age better. Eating a low fat, low carb and high protein diet can be helpful in achieving goals faster. Exercising regularly prevents the risk of developing heart diseases, diabetes and certain types of cancers. To ensure that you are exercising hard enough without straining your heart, calculate heart rate by using the heart rate calculator. The optimum workout requires the heart beat to go up to 75% of heart rate which will burn
Regular exercise not only burns calories to help you lose weight, it also makes you feel better, gives you more energy and can even help you live longer. To help you get the best out of your exercise for weight loss, here are 5 important facts that you should know.
1. You Should Be Working Out With Weights
Muscle cells burn three times more calories than fat cells and by lifting weights on a regular basis, you can enhance your muscle mass and burn more calories. Women can be put off by lifting weights because they think that it will make them too bulky. But even if a woman exercised with heavy weights every day she wouldn’t get a bulky male bodybuilder shape because her levels of testosterone are very low. And it’s this hormone that builds big muscles. Also male bodybuilders have a very unique training routine and diet to get their bodies into that shape and size.
2. Perform Cardio Exercise At Intense Intervals
Another great exercise for
You bought a gym membership, cute little workout outfits, told all your friends that you are beginning a fitness routine, and now you’re ready to go. But before you step on that treadmill or the elliptical machine, here are some beginners’ mistakes you can avoid.
1. Taking your health for granted. You may think you are healthy, but if you haven’t exercised in a while, hold a sedentary job or are elderly, you should check with your doctor first. It’s even more important if you are overweight or have a family history of heart disease or other chronic illness.
2. Doing too much too soon. You want to lose the weight and tone up your body by Christmas, so you go to the gym twice a day, every day, seven days a week. Doing too much too soon can result in overuse injuries such as stress fractures, torn ligaments and stiff, sore joints. The rule of thumb for starting a fitness routine is start slowly, no matter how well you feel then as your tolerance builds up, you can increase your
Your core is one of the most important muscle groups in your body. When you strengthen your core it can relieve many aches and pains.
Can a Strong Core Improve Someone’s Health?
Without a doubt a strong core has its benefits. Did you know it lessen the pain in your back? Back pain is usually caused when you’re lumber curve grows into the wrong shape, linked to a weak core.
Causing a swayback posture to develop. The stronger you’re core muscles are the better your back and posture will be.
The best athletes have stronger core muscles than most. This is because all the most powerful athletic movements originate from your core.
Finally, having a strong core balances your posture. Great posture can only come from strong core muscles, there is no way around it. To avoid an irregular posture build continue to improve your core strength.
The 4 most effective workouts for optimal core strength may surprise you. Ab crunches and sit-ups can be effective, but you need to do more. You’ll have to give time to several different
All forms of exercise can be fun. However, walking is such a versatile exercise, that it should be considered the most fun exercise ever. This article will touch upon three reasons why walking deserves this title.
You Can Walk With Anyone And Carry On A Conversation
Exercise is usually more fun when you can do it with someone else. Since walking is an exercise suited for people of all fitness levels, you have a wide variety of people you can take with you on your walk. Since walking doesn’t require an extensive amount of effort, you can carry on a wonderful conversation with your walking buddy. Those conversations can carry on for minutes and potentially hours. You can get a lot of exercise in without even noticing it or feeling bored when you have people with you.
You Can Jam To Your Tunes While Walking
If you are like most people, you probably love listening to your tunes while exercising. Not every exercise can afford you that possibility as intense exercises require your full effort and weight lifting requires your
In our daily lives, there are a lot of activities that we are already doing which constitute as some form of exercise. However, to ‘convert’ those daily activities into an exercise without actually exercising there are things that we can do more about them.
I am sure all of us walk a certain amount everyday. We might be walking to the tube stations, walking to the parking lot, walking from to the local convenient stores or walking to see someone on another floor in the office. As we are already doing this anyway, why not challenge ourselves to go one step further? Instead of parking our car as close to the building as possible, why don’t we do the opposite and park furtheraway so we can walk even more steps? If we normally take the tube from the station closest to our home, we can walk to the station which is the second closest to our home instead. By making these little changes, we are effectively making positive changes to our otherwise non-existence exercise routine!
I live in an
Bodyweight exercises don’t require any equipment and you can do them at home at anytime that works for you. They are an incredibly multipurpose fitness resource that can be used to build muscle and burn body fat. You can do them at any time, anyplace, irrespective of whether you have a few minutes or an hour to spare.
Bodyweight Exercises Burn Loads Of Calories
Bodyweight exercises can burn over 500 calories per hour with some burning almost 1,000 calories per hour. This means with simply a few hours of this style of exercising each week, you can burn a considerable amount of body fat.
Bodyweight Exercises Build Up Your Muscles
In addition to burning lots of calories, these exercises also work your muscles and improve your muscle mass over time. Muscle cells burn three times more calories than fat cells which means the more muscle you have, the more calories you burn each and every day. If you do bodyweight exercises on a regular basis, you’ll naturally burn more body fat because you are increasing your muscle mass.
Your heart becomes healthier and stronger if you exercise always and lead an active lifestyle. You can even start right away if you have not been exercising, it is never too late.
You can choose to register for a fitness boot camp program if you are not easily motivated to work out on your own. A simple task as walking in a brisk manner for 30 minutes a day can be a great way to start and will surely make a whole lot of difference.
And, as soon as you kick off exercising, you will definitely be happy with the outcome. Those who do not embark on physical activities are almost two times as likely to suffer heart-related ailments compared to individuals who exercise and stay active.
Even regular workout can help you achieve the following benefits;
• Keep your blood pressure at a healthy level
• Burn calories effectively
• Lower bad (LDL) cholesterol
• Promote good (HDL) cholesterol
Your first step towards starting an exercise routine is to consider your health status and
We know sitting too much is one of the greatest health dangers today. Finding ways to increase your activity level will not only help you lose weight if you need to or maintain weight if you’ve already reduced – it will also improve your overall health as well.
What if you work in an office – how can you increase your level of activity throughout the day?
Maybe you’ve seen the commercials recently for the Vivofit or FitBit activity trackers that you wear on your wrist that remind you periodically to get up and move. While I don’t think you necessarily need to spend the money on that – if it will get you up and moving throughout the day then go for it. You can also just set an alarm on your phone to remind you every 30 or 40 minutes. But what can you actually do?
Well my #1 favorite thing is never taking the elevator and always taking the stairs. I worked on the third floor and took the stairs both ways every time I entered or left the
As a runner I enjoy challenges, especially those that fit evenly into my daily routine and schedule. While I have completed one full marathon, an adventure and accomplishment I treasure, fulls require hours and hours of preparation, balancing nutrition and exercise, work time and play time, sprints and jogs, and months of advance planning. With half marathons, I already have a solid base since I have been running for over forty years and so when a half offers itself to me, I just need a couple of months to increase mileage, making the 13.1 miles doable as well as fun.
My training plan is based on the elaborate one I created after much reading and research for the full. I run four days per week, doing a regular stint of 4-5 miles three of those days and adding distance on the fourth. As a result, Monday, Friday, and Saturday fall into the “regular” category, although I often add a few miles on these days as well, leaving Wednesday for my big day. About two months out I begin adding a mile per Wednesday,
It’s hardly news that exercise and fitness deliver health benefit. However, it may not be general knowledge that exercise also impacts mental health positively.
The best part is that you can get all the values that fitness offers no matter how you choose to exercise – working out alone, embarking on a weight loss boot camp program, or hiring the services of a personal trainer.
Exercise aids mental health improvement through various psychological and physiological effects such as the following;
• It stimulates the release of the chemicals that trigger happy mood
• It promotes quality sleep
• It trains the body on how to better manage stressful situations
• It helps build self-esteem and self-worth.
Stimulation of Endorphins and Seratonin Release
Through studies, it has been shown that exercise and fitness aid the release of two chemicals responsible for good mood. The neuropeptides known as endorphins are created by the central nervous system. These chemicals make you to feel less pain, strengthen your immune response, and promote an ecstatic sensation.
Antidepressants target the neurotransmitter Seratonin. When