Lose Fat Fast – Thighs

Thighs are a tough section of the physique for we ladies, since it is difficult to shed weight in this area and get the thighs well toned. Guys also may have thighs which are too large and very plump instead of well toned. Weight loss from the thighs rapidly, or even gradually, may be difficult. However, it’s not unachievable.

Exercise all of the areas of your thighs such as the quadriceps, hip adductors and hamstrings. They are the three basic areas of your thigh. Working out all of the areas can help you lose fat fast, shed weight and shape your thighs into a far more attractive form.

Perform side lunges, which exercise your quads.

    • Assume an athletic upright posture with the knees and hips somewhat bent, feet shoulder-width away from each other and your head and your chest up. This is your starting place.
    • Keeping the knees bent, make a gradual, lateral move to the right. Always keep your feet directed ahead and the knees bent. Extend the left knee, directing your weight to the right, flexing the knee and hip into a side lunge. Sustain straight posture all throughout the back, holding your head and your chest up.
  • Pause at the bottom part of the movement, after which extend via the working leg to go back to a standing up posture, making a transition into a lunge to the other side.

Exercise your hamstrings with the help of the bow posture in yoga.

    • Lay on your tummy with your feet hip-width away from each other with your arms by the side of your body.
    • Fold your knees and grip your ankles.
    • Breathing in, raise your chest off the floor and draw your legs up and back.
    • Look straight in front of you with a smile on your face. Shape your lips to complement the contour of your body!
    • Keep the posture steady while you are focusing on your breathing. Your body has become taut like a bow.
    • Continue to take lengthy penetrating breaths while you remain in this posture. However, don’t lose focus! You should not go too far on the stretching.
    • After 15 -20 seconds, while you breathe out delicately take your legs and your chest to the floor. Let go of the ankles and rest.
  • Repeat 4 additional times.

Take a quick walk around the block. Taking walks is a good method to lose fat fast and overall tone thighs. Go walking for 15 or 20 minutes and when you become stronger, prolong your walking to an hour or so. Taking walks is a superb muscle builder.

Leap into a swimming pool. Pool laps are a fantastic method to lose fat fast from your thighs. Whenever you do the front crawl, the kick originates from the hip region and both your legs kick equally vigorously. If you are doing the backstroke, you kick your legs alternately. The breaststroke demands that you must perform a choice between a whip kick and a wedge kick. When performing a whip kick, the legs kick in a whip-like motion while your knees stay up close together. When you choose to perform a wedge kick, the legs kick in an intentional circular motion and are a greater width away from each other. The butterfly is a difficult stroke. Your legs get higher up without bending at the knees while the bottoms of your feet push vertically against the water and backwards. The knees bend and straighten on the down beat. That is what produces propulsion. Any or all of these motions are perfect for losing fat fast from the thighs.

While the above exercises will surely tone your thighs, if you are overweight you will need to follow a sensible diet to lose fat fast over your whole body, including your thighs.


Why Cardio Kickboxing Just May Be The Best Workout For You

If you’ve never heard of cardio kickboxing or have heard of it but never tried it, you don’t yet know how much you can get out of this form of exercise. It is practiced by exercisers worldwide and has many benefits over other forms of exercise.

What Is Cardio Kickboxing?

This is a form of exercise that can be done alone or in a group. It involves using your legs to kick outward while balancing on the other foot. It is simply a cardio version of the sport known as kickboxing.

You use your arms in cardio kickboxing, punching the air as if in combat. When you are doing it right, it looks as though you are in a kicking and punching contest with someone except that the “someone” isn’t actually there.

Cardio kickboxing is a sport that involves a lot of cardiovascular endurance and speed. Once you start, you keep going until you have completed a half hour of training or become exhausted. In the beginning, you won’t be able to go very fast and your balance will be poor but eventually you will be able to balance on the ball of one foot while kicking with the other. You will be able to go faster and burn more calories.

Tips For Success

In order to do this exercise successfully and remain uninjured, there are things you need to know. For example, you need to remain on the balls of your feet, shifting your weight from one side to the other. You should also not punch with your arms or kick with your legs in full extension. Always pull back so that your joints remain soft. This protects your joints from injuries due to hyperextension of the joints and it increases the calories you burn during the exercise.

The core of your body should remain tight as you exercise. This helps you keep in balance and will allow you to use the maximum degree of force as you push and pull your extremities in a fight-like action. When your core is tight, you can strengthen the muscles of your back and abdomen while also increasing the strength of your extremities.

The hand motions should be jabbing motions, with your hand outstretched and your elbows slightly flexed. You can also use a cross motion, in which you punch with your arm starting behind you and crossing over the front of your body as though you were punching someone in the abdomen or chest.

The hook motion is done with your arm and involves making a high swing-like motion as if you were aiming at a person’s head or jaw. An uppercut is a hand motion similar to a hook except you are aiming your hand at the opponent’s face.

With kicking, there is the shin block. This brings the knees straight up and your hands/elbows down in front of your face so that the elbows and knees meet and touch each other on the same side of the body as the leg that is kicking. When you “knee” someone, you bring your knee up while pulling the imaginary opponent down onto the kicked out knee.

A front kick involves extending your leg straight out to the front, falling short of actually bringing your knee into full extension. A high kick involves rotating your kicking leg and your hips so you are sideways to your component and kicking out to the side.

You should be switching your feet so that you kick with both of your legs approximately the same number of times, using the other leg for balance. This improves your overall balance and keeps you from overworking one leg over another.

Calorie Benefits

Cardio kickboxing burns more than 400 calories per twenty-minute workout. This means you are burning almost 20 calories a minute if you continuously punch and kick the whole time. It is an excellent form of exercise that also helps you if you would be attacked by an assailant and of course, helps strengthen the heart.

Muscle Building

The use of all major muscle groups during a cardio kickboxing workout allows you to build and tone muscles all over your body for a hard and lean physique.

All About Odd Object Training – Construct Your Own Gear!

Odd object training – generally – involves exercise using heavy ‘found objects’ or implements that you can modify for strength training. Many odd objects such as Atlas stones have been traditionally used as part of strongman training. This type of exercise is nothing new, but it has been coming back into favor recently. An odd object is a non-rigid implement with a center of mass that is not fixed. In conventional strength training, the pattern of movement is fixed, whereas the load given by odd objects will cause adjustments during the movement. Some label this style of training ‘real world training’, and odd objects certainly have benefits, including versatility, portability, and simplicity. The only limit is your own creativity, as well!

Odd object training used to be done because there were no other options – people either had no access to special equipment, or it simply had not been invented yet. Many old school strongmen also became very well known for using rather heavy odd or awkward objects. Such objects include kegs, anvils, Atlas stones, medicine balls, and sandbags. In this modern era, with all of the scientifically designed equipment and training routines that we can get access to, we can still benefit from odd object training. An increasingly popular philosophy of training – Dinosaur Training – promotes returning to the exercises and training of strongmen. I have personally found that working with odd objects and the exercises I have discovered for them have helped with coordination, wrist and forearm strength, and more.

Next, I recommend some odd objects and other implements that I prefer to use, as well as alternative methodologies. I realize that this is far from a comprehensive treatment on the subject.

Equipment List

Old car tires

Have a partner hold the tire so that you can practice body blows on it. Make sure to wear MMA or boxing gloves (or similar hand protection). You can also practice front kicks and roundhouse kicks. You can also modify a martial arts striking dummy or makiwara board by adding a car tire to it. ‘The Art of Hojo Undo’ illustrates a few ideas. Alternative idea – if you can acquire a used truck / tractor tire and a sledgehammer, there are many drills you can use.

Cinder blocks

Curls, presses, plank variations, wide squats, calf raises, lunges, shrugs, single arm rows, swings, farmer’s walk, step-ups, and more! For squats, you can also practice assisted one leg squats – step 9 in the squat progression of Convict Conditioning. Instead of using a basketball or similar object, you will use the cinder block for support as you squat down and ‘find’ the block with your hand. For calf raises, you can practice them standing on the cinder block. You will stand with on the balls of the feet on the edge of the block and lower your heels slowly, with control. Make sure you have a sturdy chair or other piece of furniture, a training partner, or a wall nearby to maintain a safe level of balance. Check out the second Convict Conditioning book for the calf raise progression.

Where to find used tires and cinder blocks?

Many times, auto repair shops will have plenty of old tires lying around they are happy to get rid of. If you’re looking for cinder blocks, try the Freecycle Network or ask friends or local businesses. Abandoned buildings will often have old materials lying around, but investigating such buildings can involve legal and safety issues, so exercise discretion.

Rice Bucket
There are wrist strengthening exercises that you can work using a bucket full of rice. Such exercises are common in baseball and physical therapy.

Heavy Bag

Any boxing, MMA, or similar heavy bag, or a heavy bag of your own construction. You can use different materials to both make the bag and fill it to your desired weight. Keep in mind that if you want your own constructed bag to be useful for martial arts practice, that the contents of the bag are not so hard that they do not allow any ‘give’ or cushion when you strike it. A heavy bag can be suspended by rope or chains. I would recommend visiting a sporting goods store or asking a local boxing, karate or similar instructor for advice on how to hang up bags. The book ‘The Art of Hojo Undo’ has a section titled ‘Other Tools and Methods’, which lists small heavy bag.

The use that the book lists is as follows –

‘Swinging a bag or ball filled with cement and allowing it to land on various parts of the body, conditions the mind and body to the effects of impact.’

There are many exercises you can practice with heavy bags. These include, but are not limited to, slams, squats, and fireman’s carry.

Rope Climbing and Towels for Hang Grip Work

These make great additions to any grip or pullup training. Rope climbing is common in military style workouts. Like many odd object training methods, rope climbing and towel hangs build strength in the hands, wrists, forearms, tendons, and ligaments. Overcoming Gravity, a book I recommended earlier, recommends the use of a towel in its one arm pullup training progression. Also, the second Convict Conditioning book has a progression for hang grip work that includes the use of towels. The two progressions supplement one another very well.

Sandbag training

Sandbags can normally be purchased at a hardware store for a few dollars each, and commonly weight 40 to 45 pounds – making them very cheap lifting implements! You can do almost any type of lift with them, and the fact that the sand shifts around forces you to stabilize the bags, giving you a harder workout. Sandbag training is very useful for firefighters and combat athletes, such as cage fighters and wrestlers. I have personally put sandbags into a duffel bag, which you can normally pick up for $15 or so at an army surplus.

Some other ideas for strength training without special equipment

Car pushing, chopping wood, using monkey bars or rafters for pullups and various gymnastics exercises, using chairs or picnic tables for ‘chair dips’ and decline pushups.

The staples that frequently appear at strongman competitions include the following, a number of which use odd objects –

Atlas Stones
Axle Press
Car Flip
Dumbbell Press
Fingal’s Finger
Frame Carry
Keg Toss
The clock
Deadlift hold
Hercules hold
Vehicle pull
Log Clean and Press
Tire Flip
Log press
Farmers Carry
Husafell Stone
Sand Bag Carry
Power stairs

(Source – Wikipedia entry for Strongman (strength athlete)

Hojo Undo / martial arts tools

This is hardly a comprehensive list of implements that martial artists use.

Lifting Tools of Hojo Undo that I personally use.

Chi ishi – weighted levers or ‘strength stones’. A ‘chi ishi’ is basically a wooden pole with a concrete weights attached.

Makiage kigu – wrist roller. Traditionally, a wooden handle is used, with a weight hanging from it via a length of rope. I personally purchased a modern wrist roller, but the use is the same.

Tan – it is like a modern barbell, and made from a wood post that has concrete weights on each end. I use a steel barbell for the exercises recommended in ‘The Art of Hojo Undo.’ It is also a good idea to train bojutsu (staff technique) movements with a barbell that is light enough for you to use.

Impact Tools of Hojo Undo that I personally use.
Jari Bako – A bowl or bucket filled with sand, smooth stones, marbles, or even rice or beans. It is used by striking your fingers into it, in order to condition your fingers and fingertips.

Makiwara – a padded striking post traditionally used in some karate styles.

‘Tapping sticks’ – almost any piece of wood can be held and used to tap various parts of your body to build a familiarity with getting hit. The point is not to hit yourself as hard as possible, but to slowly build up a tolerance to light striking. I personally use a shinai – a bamboo practice sword used for kendo practice. This kind of tool can be safely used to strike yourself or your training partner moderately hard to the muscles of the legs, arms, and core, but proper cautions must be used.

Alternatives – there are striking bags available for sale that can be filled with dried beans or shot, which can help condition your striking tools. Wall punch pads can also be made or purchased. You can also use thick phone books wrapped up with duct tape as an alternative to makiwara boards. Also, there are plenty of ‘ude tanren’, or methods of forearm conditioning. This generally consists of partner blocking drills that can be used to toughen up the arms as well as help with reflexes.

Exercises and Workouts – Three Reasons To Use The Rowing Machine

As you head to the gym to get your cardio training in, you might gravitate to the rows of treadmills or elliptical trainers due to the fact this is what you’ve either always taken part in previously or have seen other people doing. At first the rowing machine can appear intimidating, but once you get the hang of it, it’s an effective way to spice up your cardio routine.

So, are you neglecting one of the most powerful forms of cardio out there? If you aren’t making good use of the rowing machine you definitely are.

This type of exercise machine offers plenty of advantages and if there’s one at your gym, it’s high-time you took advantage of it.

Let’s go over the top three reasons you should be considering exercising on the rowing machine…

1. It’s Low-Impact. One of the very first reasons to give the rowing machine a try is because it’s lowimpact in nature. Anyone who suffers from joint pain will definitely want to consider this exercise form as it will take all the high-impact stress off of their knees and ankles.

Swimming is the other alternative you could do, but for some people, getting to a pool isn’t realistic. The gym is just easier and, as such, the rowing machine should be the primary choice.

2. It works Both The Upper And Lower Body. Next, another great benefit is that it’s going to work the upper as well as the lower body while you do it.

Both the bike and the treadmill cardio machines only work your lower body, therefore your upper body goes untouched. The rowing machine will give you a more complete body workout, which also means a greater total calorie burn.

3. It Will Challenge Your Strength Level. Perhaps you weren’t aware of this, but finally, the last great thing about the rowing machine is it will also challenge your strength level. As you are going about the movement pattern, you’ll be hitting your quads, hamstrings, glutes, as well as your biceps, triceps, and shoulders.

This makes it an excellent choice for anyone who isn’t also using a resistance training program. Doing some form of resistance activity each week is vital to good health and muscle maintenance, so the rowing machine is another choice that can help you accomplish this objective.

So make sure you don’t overlook working this machine any longer when you hit the gym. It’s a great cardio machine to add to any workout program.

Exercises for Autonomic Disorders

Exercise is a recommended component of treatment for any autonomic disorder including POTS. Your doctor or physical therapist will assign goals and stipulate target heart ranges to achieve but not exceed.

If you are exercising at home, you will likely need a “workout buddy” so you are not alone if you experience any negative symptoms. This is especially important if you’ll be at a local gym. A knowledgeable personal trainer or physical therapist is invaluable to your progress, and many hospitals maintain rehabilitation facilities that employ such people.

Such a setting also allows for vital signs to be monitored during your workout, data that is valuable to your physician in assessing your progress. In cases of severe deconditioning, a brief stay in an in-patient physical therapy program is an option as well.

Unless your physical therapist or personal trainer understands POTS, you could be assigned inappropriate upright exercises like walking on a treadmill or riding an upright exercise bike.

The best exercises are those that cause no orthostatic stress. Reclined stretches, yoga positions, and weight lifting as well as seated exercises on recumbent bikes or rowing machines are good choices, as is swimming.

The patient must build up tolerance over time and should not attempt upright exercises for several months. (Note that this varies from case to case.)

Dysautonomia International provides the following home exercises tips. REMEMBER, never start an exercise program without consulting your doctor!

Beginning Gentle Movements

Remember to be patient with yourself, especially if you are suffering from reconditioning as a consequence of a long period of inactivity. Remember that even 1-2 minutes a day is progress, so long as you stay with it and work to increase your tolerance.

    • Leg Pillow Squeeze – In a reclining position, place a folded pillow between your needs. Squeeze and hold for 10 seconds. Repeat.
    • Arm Pillow Squeeze – Fold the pillow and squeeze it between your hands in a “praying” position for 10 seconds. Repeat.
    • Alphabet Toes – In a reclining position, lift your leg slightly and write your name in the air with your toes. Build toward doing the whole alphabet several times a day.
    • Side Leg Lifts – Lie on your side and lift your leg up and then down without touching your legs together. Repeat.
  • Front Leg Lifts – Lying on your back, lift your leg until your toe is pointed at the ceiling. Repeat and then switch to the other leg.

Remember that any kind of stretching will help your blood to move around your body and will take stress off of your joints. Go through your whole body simply performing mild stretches with your feet, legs, back, arms, and neck. Going through this sequence when you wake up in the morning is a great way to start the day. Use the same technique to help relax before going to sleep at night.

Recumbent Cardio

Many patients will be able to begin at this level if they have not experienced a long period of deconditioning. Plan on stretching 5-10 minutes to warm up before doing the exercises.

Discuss a target heart rate with your doctor. Most patients can tolerate 75-80% of their maximum heart rate, but this can be affected by currently prescribed medications.

Purchasing a heart rate monitor is a good idea to more accurately work within your set target range. The most accurate units are the ones that place the sensor on the chest where it is held in place with a strap. Finger-based units are not as accurate for patients experiencing problems with peripheral blood flow.

    • Rowing – For indoors a rowing machine is excellent, but if possible, plan on graduating to using a kayak or similar boat outdoors. Start slowly, going 2-5 minutes per day. Work toward 45 minutes per day, 5 days a week, with 30 minutes performed within the target heart rate zone.
    • Recumbent Biking – Recumbent exercise bikes allow riders to pedal in a seated position. As with rowing, begin with just a few minutes per day, working up to 45 minutes a day, five days a week, with 30 minutes at the target heart rate.
    • Swimming – The pressure of being in the water helps to prevent orthostatic symptoms so even those patients with forms of dysautonomia that have kept them bedridden for years are able to stand upright in a pool for as much as an hour. Begin by stretching and strength training in the water with an exercise “buddy” and work toward actual swimming sessions. It’s possible to get a well-rounded cardio routine in the water that will tone your legs and build the muscles of your core.
  • Weight Training – Weight training is extremely useful to increase muscle tone and strength, which in turn leads the body to use oxygen more efficiently. Place particular emphasis on the leg and core muscles. Begin with weight machines or adjustable dumdbells that allow you to work in a reclined or seated position Be cautious about lifting your arms over your head.

Normal Workouts

Achieving a level of conditioning that allows for 45 minutes of exercise (including cardio) for at least 3 days a week with emphasis on leg and core strength is an excellent goal. Some patients recover so well that they are able to jog, run, or walk several miles per week.

Again, do not attempt an exercise program without first consulting with your doctor. If your POTS symptoms occur in concert with other conditions like:

    • Ehlers Danlos Syndrome – One of several inherited collagen protein disorders.
    • Joint Hypermobility Syndrome – A benign syndrome that often exists in concert with POTS in which the patient’s joints move beyond the normally expected range of motion.
    • Mitochondrial Disease – Disease that results from the failure of specialized compartments in the body’s blood cells called the mitochondria.
    • Hyperkalemic Periodic Paralysis – A disorder characterized by periodic episodes of muscular weakness and also higher than normal levels of blood potassium.
    • Electrolyte imbalances – Electrolytes are chemicals in the blood that regulate numerous important bodily functions. Imbalances can results from loss of bodily fluids from vomiting, diarrhea, sweating, or a high fever, or from dietary or hormonal issues, kidney disease, or as a consequence of chemotherapy.
    • Diabetes – A disease affecting the body’s production and processing of glucose. Discussed earlier in this text.
    • Myasthenia Gravis – Also known as Lou Gehrig’s Disease, this condition causes an abnormal and irreversible weakening and atrophy of the muscles. Autoimmune in nature.
    • Heart problems – This can be any one of a number of cardiovascular problems, especially those affecting circulation, heart rate, and blood pressure.
  • Or asthma (among others)… – Asthma is a respiratory condition involving spasms of the bronchi in the lungs causing severe breathing difficulties.

There are special considerations that must be met for a safe and successful fitness routine.

Running for Your Best Weight Loss

When it comes to losing weight running can prove to be one of the most effective calorie burning exercises there is however it is important to ensure that your overall plan is done correctly to achieve the weight loss you are looking for. To lose weight and to make sure that the exercise you do is effective you need to make sure you get your diet right.

For years we have been told that calorie counting is the way to go but this will only work if the food you eat is the right food. Weight loss and weight gain is all about the levels of insulin in your blood. If it is high the energy you eat will be channeled into your fat stores. If it is low it will not only not store the energy but will allow for the release of the energy you already have. This is the perfect scenario for weight loss because as the energy is released it is available to be burn. The result is the weight loss you have always wanted.

Conventional diets will talk about calorie restriction but if the food doesn’t lower your insulin levels then calorie counting is pointless. The only way to reduce your insulin level and keep it there is to eat real food. Do this and your fat cells release their stored energy giving you plenty of energy for exercise; in this case running!

So you have got your food intake right now it is time to run. For me I have always tried combining two different methods of running. Firstly speed where you run for short distances but as fast as you can. One challenge that is tougher than it sounds is the 1 mile sprint. It is a tough run but will work you hard and after a few weeks you will really notice it. The results will b amazing to weight loss and to your overall fitness level.

The other way to run is distance. This is slower than the sprint but you can go for a lot longer. You run this slower but you really burn the calories why you are doing it. While you may not be able to run a marathon you will be able to quickly run up to a 5km and even up to 10km within a few months. Then who knows what you can achieve as your fitness level increases and your weight falls.

Running is a great calorie burner and with your fat cells releasing that energy the running will drain those fat cells resulting in a potentially fast and effective weight loss. Combining speed and distance you can really burn calories and get the fit healthy body you dreamed of. Other than some running shoes you don’t even need to spend much money making it something that almost anyone can do. I usually finish my run do a few curls using Adjustable Dumbbells!

Zumba: Still Keeping People Fit Years After Its Inception

There are many choices of exercise programs out there and some can be described as “more interesting” than others. Take Zumba, for example, a great program under the category of dance fitness that has been around for approximately 20 years. Zumba is trademarked and owned by a company called Zumba Fitness, LLC.

This class based exercise program was invented by accident by a Colombian man who was a dancer and choreographer, by the name of Alberto Perez. It is an aerobic exercise, meaning that it allows for increases in heart rate and blood pressure during exercise, helping to keep the heart healthy and free of heart disease.

There are components of both dance and aerobics in this program. Many people use it for weight loss, healthy weight management, heart health, muscle toning and for overall fitness. It can be done by people young and old.


Zumba is very popular, practiced by about 15 million people per week. There are 140,000 licensed and non-licensed sites for you to try Zumba. It is taught in over 185 countries so there is no good excuse not to try this fun and exciting form of exercise.

The Origin of Zumba

Zumba was created almost by accident by Alberto (Beto) Perez when he forgot to bring along his normal aerobics tape to an aerobics class he was teaching. He decided to improvise with music he found in his car-mostly non-traditional merengue and salsa music. He improvised his first class and soon had a large following in his home country of Colombia. He moved later to the United States in 2001, where he soon met and helped cofound the Zumba movement with two other men, Alberto Aghion and Alberto Perlman.

The team soon sold their program to a company called Fitness Quest. Through Fitness Quest, the Zumba program became licensed and its appeal spread through things like home videos and a string of direct marketing campaigns.

Dance Moves Incorporated into Zumba

A wide variety of dance moves in Zumba has been taken from some of the following dance styles:

  • Soca
  • Hip-hop
  • Merengue
  • Salsa
  • Mambo
  • Samba

Muscles Worked

The dance moves are incorporated into different aerobic moves like lunges and squats.

Besides the obvious benefits of fat burning that comes from the fast-paced cardiovascular workout that leaves you breathless while also strengthening the heart, Zumba also works various muscles groups in the body.

Every single move aims to build strength and lean muscle in moves that are perfectly coordinated to blood pumping music.

Muscle Groups Worked Include:

  • Hamstrings
  • Quadriceps
  • Glutes
  • And virtually all the large and small muscle groups of the body

Lunges And Footwork

Zumba incorporates body rolls and hip shakes, along with lunges and intricate footwork, all of which blend together perfectly to comprehensively work the core and lower body muscles.

It is truly a total body aerobic workout. Good for weight loss and good for building lean muscle mass. You will likely see a six-pack peeking through on your core after a few classes.

Classes Today in Zumba

Instructors in Zumba are first licensed by Zumba Fitness, LLC, and then teach hour-long programs that incorporate both slow and fast rhythms, squats, lunges, and resistance training. The music mostly used is Latin dance, although there is some hip-hop and other musical styles incorporated into the dance routines.

The dance routines keep people going almost nonstop for a fun and entertaining exercise style that rivals many other aerobics class routines. There is even a Zumba Gold program for the elderly that uses routines and styles of aerobics that are more appropriate for people with less vitality and flexibility.

Other Types of Zumba Programs

  • Another program derived from the original Zumba program is Zumba Step. This latest Zumba program is primarily titrated to work on the gluteal and leg muscles.
  • Zumba Toning is also offered, which utilizes toning sticks to help work out the abdominals, thighs and arms, in particular. Zumba Toning is a great program for people who want to sculpt lean and strong bodies.
  • Aqua Zumba is held in a pool and is easier on the joints when compared to other Zumba programs.

How To Get Started With Zumba

After checking with your doctor to be sure this type of intensive training is appropriate for you, you can do Zumba in a number of ways. Gyms, community centers, and private fitness studios offer Zumba classes. These options mean you go to a live class that will include an instructor and members. Another option is to purchase a Zumba DVD and participate it in the privacy of your home.

Tips On How To Make The Most Of Your Elliptical Workouts

An elliptical machine is a really effective type of fitness equipment that helps get your heart rate up without the dangers of juddering impact that sometimes accompanies running. This type of equipment is a great one to use if you are serious about burning calories. By correctly adjusting the setting, incline and tension of your elliptical machine, you can also use it to increase your endurance level, toning and muscle-building strength.

If you really want to burn more calories every time you use the elliptical machine, there are certain tips that you can follow. These helpful tips include the following:

Select the most suitable settings for your body size. Choose an incline setting that forces your exertion to be the driving force behind the entire motion of the pedals instead of the momentum of your weight. If you can’t do a cycle of the foot pedals without shifting weight heavily to one side of your body, or slightly bending your knees, you may have your incline setting too high. Keep in mind that if you don’t have the leg length to properly execute each cycle of the foot pedals, you will end up using momentum in order to complete rotations. And using momentum to complete the motion means you burn fewer calories and you’re not giving your body some of the physical work it ought to be doing.

Increase the elliptical machine’s incline and resistance setting appropriately. Increasing the incline will target a different muscle group and intensify your caloric burn. Higher resistance makes it less likely that you are using momentum, which means more intentional movements from your body, and more calories burned. However, as stated above, never go higher than the level of incline suitable for your height.

Utilize intervals. Intervals of higher intensity can significantly increase your elliptical calorie burn total and even give you a bit of temporary metabolic boost. This is because when you temporarily bump your exertion rate up to an intensity that would be hard to sustain over extended periods of time, it takes a while for your body to return to its normal rate of expenditure.

Lastly, use an elliptical machine that enables you to engage or work out your upper body. Whenever you can, use an elliptical that utilizes the upper body as well as the lower body. By doing so, more muscle groups will be involved which means a higher expenditure rate and caloric burn.