Author: Sunshine

Off the Wall Workouts You Can Do Anywhere

wal workouts

To many people the hardest part of the workout is showing up. Maybe you don’t have a gym nearby and lack the time to drive to one. Perhaps you can’t afford a gym membership(they can get pretty pricey). If you don’t want a gym membership or lack proper workout equipment at your home; you can still get and stay in great shape. The exercises that we will be explaining, do not require anything you don’t already have. Just blood, sweat, tears and a wall. If you don’t have a wall find a tree, a fence or something. Just make sure its sturdy and then make it happen. Just start out with a few jumping jacks or jog in place to get your blood flowing and we got you from there. These exercises require no equipment, but can be enhanced with the right equipment. Now without further ado, it is time to show you how to exercise from wall to wall, Chris Brown style.

Wall Plank

1. There are several different ways to do planks in general and a couple of those ways involve a wall. The first of these methods that we will be discussing is called the rotational wall plank. In order to do this plank you must first stand in front of the wall with your feet about shoulder length apart. Then lean against the wall on your forearms and make sure your body is straight. Now, rotate to the to the right with your left forearm still up against the wall; remaining in perfect position the entire time. Then come back to the front and switch arms rotating to the left, with your right forearm on the wall. Be sure to keep your core strong during all of this and it will improve exponentially. This form of plank is perfect for beginners, and will help you master more difficult methods in the future.

2. To do the second method of wall planks you will need to get on your hands and knees with the wall behind your feet. Stretch your arms out and then place them slightly in front of your shoulders. After that place your right foot on the wall, followed by your left foot. Then make sure you are completely straight and parallel to the floor. Now depending on your stamina hold that position for about 45 seconds to 1 minute. Finally, after the time is up; slowly decrease one leg onto the ground and then the other. This plank will workout your abs, back and arms; as well as improve your overall flexibility and posture.

Wall Push-Ups

1. There are a few different methods to do wall push-ups. Depending on your level of expertise, some may prove more difficult than others. In order to execute the first method, stand facing the wall at a distance to where you are able to fully extend your arms in front of you. Align your arms with your shoulders and keep your feet slightly apart. Also, keep your head in a straight forward position and bend your elbows to bring your chest as close to the wall as possible without touching it. Push back until you are in your starting position, and then you have done one rep. This exercise will benefit your chest and triceps.

2. The next form of the wall push up is a bit more difficult, but more similar to a standard push-up. Start in a kneeling position, with the wall behind your feet. Slowly place your right foot on to the wall and then your left. After that slowly extend to where you have no bending of the hips or knees. Align your head with your spine and make sure your feet are close together against the wall, but not quite touching. Now, while maintaining a straight body; do a downward phase(like a normal push-up) and then an upward phase. This may be difficult to do at first, but start with lower reps and you will get the hang of it. This exercise works out your arms, chest, shoulders and core.

3. The final form of the wall push up that we will be discussing is the most difficult of all. For this method, you need to get into a handstand position, with the back of your feet against the wall. this alone can be difficult for most. Then you simply pump up and down, while maintaining that position. This method does require a certain amount of balance, but if mastered it will benefit your triceps, shoulders and chest.

Wall Squats

1. For this exercise you need to find a nice and sturdy wall and put your back up against it(who hasn’t had their back against the wall at some point). Go down to about a 90 degree angle, so that your knees are out and your back is straight. Squeeze your inner thigh in slightly, and hold this position for about 30 seconds to 1 minute. This exercise works out your gluts, hips, legs and thighs.

2. The second method to do a wall squat, is more of a traditional squat, which makes it a bit more difficult. Face the wall and stand about a foot away, then you need to raise your arms up(put’em up). Make sure that your feet are slightly wider than hip-width and your toes are faced outward. Now, lower your hips down to where they are about parallel to the ground. Try not to allow yourself to move forward while lowering. Make sure that you maintain your back, chest and head positions; and extend your hips and knees by pushing your feet into the floor.  Keep going until you reach your starting position and then you have achieved a rep. If possible, place a ball of some sort behind you. It doesn’t need to be a workout ball; it is just to help you reference how far down you are squatting, without breaking position. Once mastered this exercise is great for your abs, butt, hips, legs, calves, shins and thighs.

Abductor Lifts

To do the abductor lift, you must stand with one of your shoulders towards the wall. Let’s start with your right. Then extend your arm out and place it against the wall. Now, lift up your right leg, putting all of the weight on your left leg. After that take the right leg and lift it across the front of your body past your left leg. Slowly bring your leg back to the beginning position and there you have a rep. After you have completed your desired reputations on that side, turn to where your left shoulder is beside the wall and repeat the steps. This exercise is primarily to improve abductor strength as well as your core.

Glut Bridges

For this exercise you may want to grab a mat or a soft towel because you will be on your back. Lie with your feet facing the wall and then lift them up and put them flat on the wall. You legs should be at about a 90 degree angle. Now, push your feet against the wall, while simultaneously lifting your pelvis. Keep your head, shoulders and arms on the ground. Hold for 5 to 10 seconds and then decrease. Do this for as many reps as you feel comfortable. If you want to step this exercise up a notch then lift one leg straight into the air while you do your reps. This exercise great for improving your gluts, abs and your hamstrings.

Isometric Single-leg Wall Lean

Starting parallel to a wall lift the hip closes to the wall, to where the knee is bent at a 90 degree angle. Press the foot that is on the floor down and while pushing the bent leg into the wall. Hold this position for about 1 minute at a time. This exercise will work out the pelvis as well as the gluteus medius.

Wall Mountain Climbers

The beauty of this exercise is that it can be as intense as you want it to be simply by adjusting your speed and height. However, it a pretty tiring exercise and you can hurt yourself easily. Now, start in a kneeling position with the wall behind you. Then you want to raise up on your toes and get into an inner thigh lift position with your butt pointed up towards the ceiling. Next you need to extend your legs back one at a time to where you are nearly fully extended straight. You want to be diagonally off the wall. After that you come back down one leg at a time and come back to your original position. Trust me it’s more difficult than it sounds. However, this exercise is extremely efficient. It works out the triceps, deltoids, abs, back, quads, hamstrings and gluts. All that from incorporating one exercise that you don’t even need to leave your home to do.

Exercising does not have to be a big inconvenience. As long as you set aside the time, you can make it work with the bare minimum. This is a good variety of exercises that should target most areas of your body. So there you have it; a routine you can follow with no equipment. Try not to damage your walls in the process, but I am confident that you will find a way.

 

​​ Taking Time Off from Working Out: How Long Is Too Long?

taking time off from working out​Taking Time Off from Working Out and Not Worrying About Losing Fitness

You can’t be wish washy with your fitness goals. If you want to lose weight or improve your your health you have to be consistent. You will not see results if you skip too many days a week or weeks.

As important as it is to be regular with your exercise, however, it’s also essential that you take a break sometimes.

You may need a break because you are exhausted, you injured yourself  or because you just don’t have the time to work out, or simply because you’re bored with with your work out. Besides, life happens and you have to take a break weather you like it or not?

You could also need a break because you need to go on vacation, or sick. What many people don’t realize, however, is that they also need to take a break when they have been overtraining. Pushing yourself too hard with high-intensity exercise can cause you to develop depression, exhaustion and lose performance in your workouts.

Taking a break may be the solution to a variety of problems. There’s probably just one thing that concerns you — how long will it be before you start getting out of shape?

You don’t have to worry about taking a break

Many people are surprised to learn that taking as long as a week off from working out doesn’t usually ruin the gains that they’ve made. It’s a fact that many serious athletes routinely take a week off once every three months or so.

Consider what marathon runners do. They usually plan their training in such a way that they hit their training peak two weeks before an event. At that point, they begin tapering off their workouts, and exercising less and less each day until the day of the event. This way, they can be sure that they are well-rested and full of energy for the race.

It’s important to understand that it takes far more than a week to undo the physical fitness that you have worked so hard for. But not that far. If you are tired and sore, you shouldn’t worry about taking time off.

How long does it take to lose your edge?

Whether you need to take a break because you have other commitments, or simply need to rest, how long will it be before your body begins to go downhill? Here are some basic numbers to work with:

•​You lose about ten percent of your aerobic fitness after three weeks of inactivity.

•​You come close to losing most of your fitness after eight weeks of inactivity.

•​If you’re highly fit, you will experience a faster drop-off in fitness level than someone who is less fit.

•​Your muscular strength stays with you far longer than your aerobic fitness.

These numbers are only rough guides to go by. The number of days of rest that you should take depends on what your body communicates to you. You need to look for signs that you’re overtraining or are just tired.

When you’re on your break, you can still be active, but in different ways. If you’ve always run to train, you can try playing a game of tennis on your break, or go swimming instead.

You need to be aware that and if you plan to take a week off, you can be sore once you restart your workouts. How your body responds depends on how long you’ve rested, on how hard you work out, and on your genetics.

How do you know that you are ready for a break?

When your body and mind need a break, you can usually tell by looking for a few signs.

•​You always feel exhausted.

•​Your muscles are constantly sore.

•​You’ve begun dreading going to the gym each day.

•​You’ve stopped making progress.

•​You’ve begun to have trouble with your motivation.

When you give yourself the break that you need, you can return to your workouts with far more strength and enthusiasm.

You need to remember that when you take break, you don’t have to be inactive. You can use the time that you have to try a long walk, a yoga class, or some quiet gardening activity.

Getting your body back to its old fitness level

If you only take a week off, you will usually lose none of your fitness. When you return to your workouts, you can pick up where you left off. If you take a longer break and lose some of your fitness, however, it’s important that you are gradual reintroducing your body to exercise. It’s important to watch out for muscle soreness, and not push yourself too hard the first few weeks. Here are tips:

•​Start with simple workouts: You can essentially restart your old routine, but take up shorter distances, lighter weights or lower levels of intensity.

•​Give it time: If you’ve lost a little bit of your fitness, you should expect it to take three weeks to return to your old level of fitness.

•​Give yourself more rest: If you always rested two days a week before, you should consider giving yourself four days off each week in the beginning upon returning to your workouts. Your muscles will need the time to recover.

When you gradually raise the intensity of your workouts over a period of weeks, you give your body all the time that it needs to adjust to working out again.

Taking breaks can be just as important as working out. You don’t need to get worked up about losing your fitness. Usually, it’s only a matter of days before you get back to where you were, only with more energy and enthusiasm.

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​​ The Benefits of Step Platform Workouts

 

The Benefits of Step Platform Workouts

Step up your work out with a step platform. Step platforms are a great way to add extra movement to a traditional aerobic workout. They can be used for aerobic and strength training which is great. Its a no brainer  to use and you can make up your own routine. All you have to do is step on and off the platform. That’s it.

You can adjust the height to fit your experience level. This allows for a lot of changes as you get stronger. You can make your regular workout more intense or take a specific class geared towards learning step routines. This is also a great activity for those with limited time, as it accomplishes both cardio and strength training at the same time. It works numerous muscles, and there are many different sequences to keep you interested. When you add your favorite music to the workout, step workouts are even more fun. Learn more about this popular exercise technique.

Cardio

During your first step platform session, you might focus more on coordination than speed. Once you adjust to the rhythm, however, it is easy to increase your heart rate. Think about how you feel after running up a flight of stairs. Step platforms are a safer way to experience the benefits of going up and down stairs. Step platforms are often implemented into an aerobic routine to get your whole body moving quickly. Steps are short and repetitive so you can learn fast and increase your speed.

Strength

Weights help with strength by allowing you to zero in on a specific muscle group. You may be trying to build strength in your arms or legs, for example. A good step platform workout can also assist you with this. The repeated movements intensify and extend the time spent on the muscles involved. This is a workout plan you can use for a long time, as well. Once a routine becomes too easy, you can adjust the height or add weights to become even stronger.

Impact

The impact of this form of exercise can be changed to fit your needs, as well. Take a low-impact step class or learn to adjust the workout while in any class. If you would like to endure less impact on your joints, you can do the moves slower, for example. Do one step when the instructor calls for two. This gives you time to step softly and remain cautious about your body alignment. You can put unnecessary strain on your joints and spine when you do the exercises incorrectly. The platform should stay on the lowest height, and you need to limit the speed.

If you are ready to move on to a high-impact routine, enroll in an advanced step class. This helps you learn how to do the exercises correctly and safely. High impact step workouts involve higher platforms, weights in your hands, and faster steps. There may also be more difficult and varied movements for your legs and arms, requiring good coordination.

Adjustable

Most gyms offer extensions to raise the height of step platforms. Most people start on the lowest one while they learn the basics. You may also need to adjust these for your height. Individuals with longer legs may find more comfort with a taller platform.

Different Sizes

The basic step platform is 28.5″ x 14.5″ x 4″. There are also some shorter in length. The four-inch height changes, depending on the number of risers you use. These securely lock into the base of the platform and increase the height by two inches each. The maximum height used by advanced individuals is 10 inches. You can achieve excellent cardio and strength training even at the four-inch height, however.

Basic Step Moves

•Step up step down- This move simply involves stepping up on the platform with one foot and stepping back down on the ground. This is also called a “basic step.”

•Step and kick- Step up on the platform with one foot and kick the leg out in a variety of directions. You can step forward and kick your leg out behind you or kick to the front. Finally, you can step on either side of the platform and kick your leg out to the side. There is also a move called the Charleston kick where you kick to the front with a bent knee on the kicking leg.

•Side to side- Step up on one end of the platform and bring your second food to meet the other. Then step off to the side of the platform and back up with both feet meeting again. You then return to where you started on the floor and step to the opposite side.

•Step and touch- This involves stepping up onto the platform and bringing your feet together, then stepping back down or to a different part of the platform. Feet meet and touch as you move to different places on the platform and floor

•V step- You step up on the platform with one foot on one side then step all the way to the other side of the platform with the second foot. This forms a “V” with your legs; then you step back down with both feet.

•Rocking horse- You must shift your center of balance for this move. Step diagonally on either end of the platform and lift your other leg out behind you with your knee bent. You then put the lifted leg back on the floor and lift your front leg up, bending the knee towards your chest.

Muscles Involved

You can decide how much of your body you use during your step workout. Your abs get a good workout because you must keep your core steady to keep your balance. The calves and gluteal muscles are easily engaged in all levels of step workouts. You can add arms to the mix, however, by using hand weights during the workouts.

How to Make Harder

The main way to make a step workout harder is to raise the height of the platform. At the beginning of class, get your platform and preferred number of risers. If you are a beginner, start with the lowest one until you feel coordinated. You can then begin adding risers, working your way up to eight or ten inches. You can also increase the speed of your steps and add weights to make it more intense.

Weight

Platform workouts are incredibly versatile. You can adjust your routine to match your ability or mood. You can alternate between high and low impact throughout the week. If you feel motivated to raise the difficulty even more, wear ankle weights.

Best Music

Music for a step platform class needs to have a steady beat to help you do the same steps over and over. This helps build muscle memory, making it easier to stay on task each time you take a class. An upbeat song with a few changes in speed is also helpful. You can cool down and catch your breath when the slow parts come on. The main focus of step platform exercise is to keep moving, however.

Other uses for Platform

Weight Training- Use the platform to add difficulty to your weight training. You do the step workout with weights in your hands or use the platform to achieve different positions. You can also use the platform as a bench to lean back on while lifting large dumbbells.

Balance- When you work regularly with a step platform, your balance begins to improve. This happens when your core becomes stronger. You can work on balance by doing specialized exercises on your platform. These may involve raising your free leg in different directions. Slow step routines are used to help the elderly regain or maintain good balance, at times.

Other Exercises- You can use the platform for many strength exercise poses. You can place your feet on it with your hands on the ground for an intense push-up, for example. Individuals and professionals also use platforms to intensify yoga routines, for stretching, and for planks.

A step platform helps add variety to your workout. They are also easy to use at home, along with instructional videos. This is a great beginner piece of equipment that adjusts as you improve and gain strength, as well. Enjoy a full-body workout in your home or at the gym with a step platform.

3 Amazing Effects of Exercise to Cardiovascular Health

According to the World Health Organization (WHO), cardiovascular diseases (CVDs) are the primary causes of death around the globe, comprising 31% of all deaths in 2015. In fact, there are 17.7 million cases of death due to CVDs.

Aside from inheriting these CVDs, leading a sedentary life is one of the most notorious reasons why people develop such illnesses. Whilst the possibility of which can be minimised by stopping risky habits such as tobacco use and alcohol abuse, starting anew is a great option and it comes in the form of exercise. Check out how exercise affects cardiovascular health:

Strengthens Your Heart

Whether you are a gym rat or simply a holistically-healthy person, you want to make sure that every part of your body is well taken care of. Workouts help you tone targeted muscles. Keep in mind that your heart is a muscle and turning to cardio exercises can help improve your cardiovascular health.

Doing cardio workouts is extremely simple as you can do it without any equipment and they can be incorporated into your daily routine. During your commute to or from work, why not brisk walk a few kilometres? Perhaps you want to take the stairs rather than the elevator. You can also use a bicycle on your way to work instead of taking the bus or driving your car. These activities elevate your heart rate, causing it to pump more blood throughout your system. This makes your heart and circulatory system stronger and more efficient.

Lowers Blood Pressure

In a 2017 report, Blood Pressure UK revealed that 1.1 billion people around the world suffer from high blood pressure. With hypertension being a leading cause of heart diseases and stroke, this number is alarming. If you already suffer from this illness, one good way to lower your blood pressure is to exercise regularly.

With a stronger cardiovascular system through cardio training, your heart works less to pump blood; relieving the force your arteries endure. The less effort your heart has to use when pumping, the lower your systolic and diastolic pressure will be.

Improves Blood Circulation

Your body depends on circulation for oxygen consumption, blood cell transport and overall transfer of essential nutrients, particles and fluids. Without a strong heart, your system will fail to supply your body with everything it needs to function properly and healthily. It can also have a reduced capacity to remove carbon dioxide and toxins from your blood. Exercising can facilitate a more efficient cellular respiration, sustaining your body with the elements required for day-to-day living. Here are a few amazing ways exercise improve your life:

  • Enhanced quality of sleep
  • Healthier mind and body
  • More energy during the day
  • Lessened chances of obesity and other serious illnesses

Never neglect your heart’s health. There is nothing better than knowing that your habits are geared towards leading a happier and longer life. By incorporating cardio exercising into your daily grind, you can lead a healthier lifestyle and minimise risks of cardiovascular diseases.

http://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)

https://www.webmd.com/fitness-exercise/guide/exercise-healthy-heart#1

http://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure

https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206

https://livehealthy.chron.com/regular-exercise-promote-good-circulation-7547.html

How to Workout While You Watch TV

Portrait of smiling young woman sitting on a swiss ball for exercising in her living room

9 Ways You Can Get Fit While You Watch TV

A study from the University of Queensland in Australia has just been able to put a number on how harmful watching TV can be. According to the study, every hour watching TV sitting down or lying down cuts your life expectancy by more than 20 minutes.

While cutting down on your television watching habit can help, it may not be practical to suggest that you should stop watching television altogether. Instead, you can try to turn TV time into time that you get some exercise on the side.

Turn Commercial Breaks Into Exercise Time

Commercial breaks don’t have to be times that you gorge on snacks until your show comes back on. You can use the few minutes that you have at each break, instead, to jog in place, to skip rope, to do a few push-ups, or to climb up and down a flight of stairs. If you’re watching television on a streaming service, you won’t have any commercial breaks, but you can pause the show once every 10 minutes.

Try Circuit Training

You don’t necessarily need to wait until a commercial break comes up. You can get some exercise in while a show is on, as well. Circuit training can be a lot of fun when you’re watching a show. All you need to do is to put all the equipment that you need together; skip rope, kettle bell, dumbbell and so on, and switch from one exercise form to another once every 2 minutes. You can finish a few complete circuits of all the exercises that you have in mind by the time your show ends.

Exercise Your Core

If you’re getting a workout in front of the TV, lunges and squats can be the perfect kind of exercise to try. Not only do they help you strengthen your core and your lower body, they are easy to do while you keep an eye on the TV. When you perform these moves, you get to work out your behind and your thighs, all while helping build a better sense of balance.

Try Hula-Hooping

A hula hoop can be great exercise for television time. You don’t have to concentrate on hula-hooping too much as you do it, and you can still burn off 10 calories for every minute that you gyrate. Hula-hooping can help you work out your waist and build better abs.

Practice Yoga

Yoga is one of the best exercise forms for television watching. It’s quiet enough to let you concentrate on your TV show, while you burn calories. While you may not get all the benefits that you would if you focused on your form, you’d still benefit.

Buy Home Gym Equipment

A treadmill, a stair-stepper, or an exercise bike can be great investments if you want to get some exercise in as you watch television. When you don’t feel like going to the gym, you can turn on the TV and hop on one of these machines. These exercises are routine enough to not require concentration, leaving you free to enjoy your show.

Try To Lift Weights

Lifting weights can help you burn calories quickly, lose a few pounds and build strength. When you train with weights, you lower your risk of injury, as well. Lifting weights can be a convenient form of exercise to try in front of the TV. It would be good idea to include two weight training sessions a week in your routine.

Watch TV While You Balance Yourself On a Stability Ball

If you feel don’t feel like getting any real exercise when you watch TV, simply sitting on an inflatable stability ball, rather than on the couch, can help. You’ll have to keep adjusting your position to keep yourself upright, giving yourself a valuable workout in the process.

Be Restless

From swinging your legs to restlessly moving back and forth as you sit, there are a number of repetitive movements that you can make to while away the time, and get some exercise in. Fidgeting can help improve your rate of calorie burn.

Finally, you need to be sure that you don’t dip into a bag of snacks the entire time that you’re exercising in front of the TV. You wouldn’t want to do anything to cancel out the benefits of your TV exercise routine.

Watching television doesn’t have to be a sedentary activity. It can be a time that you get a lot of exercise, and enjoy yourself as you do it. All you need to do is to resolve to work out every minute that you watch your favorite show.

What Are Causes of A Sedentary Lifestyle?

Factors that Affect Physical Activity

Your physical ability changes throughout your life span.  It is easy to see that children have endless energy and keep going like the energizer bunny. Although times have changed and we know have electronic devices, most children still prefer to play outdoors with their friends. However, this behavior starts to change when they become teenagers. Unless they are involved in sports they become sedentary into their adult years.

As we  get older, different factors begin to dictate our ability to stay active.  With proper planning,  we can often remedy the complications that interfere our physical activity. Individuals with chronic issues, however, must find ways to stay active  that fits within their limits.

Factors that affect physical activity or working out can be real or perceived. Studies shows that weather, cost,environment, health and social factors can cause a person to be sedentary and they are least likely to enjoy physical activity. Furthermore, people who enjoy being physical active are more physically active (Solomon et al,  2003).  Nonetheless, if you really want to improve you health and well being you will find a way to get moving. Can you relate to any of the below factors that might be preventing from being more active?

Social

Social factors affect physical activity more than you think. There is a lot of pressure to look a certain way, especially when wearing workout clothes. Many people prefer to work out in a private area. The social atmosphere at the gym can limit the freedom with individuals that are shy or self-conscious. Women may have a difficult time working out in front of men. It can help to have classes or weight rooms for women only.

Group exercise classes can also be intimidating. There are many different levels of students in these classes. Some individuals may be nervous because they do not know how to do the exercises. It can be helpful to remember that everyone in the class was a beginner at one time. The veteran students may be helpful when you have questions or need help with new moves.

There are many other social aspects of life that can get in the way of physical activity, as well. When your friends go out for drinks after work, it can be difficult to commit to working out instead. Plus you will be tempted to eat the bar food at happy hour.   A healthy lifestyle takes a lot of self-control and discipline. But the journey is yours only and can be very lonely. Just keep your eyes on the prize.

Environmental

The environment you live in can easily affect your physical activity capabilities.  Certain environment is not conducive to working out because the ambiance is not right. Instead of seeing people biking, jogging or roller blading, you are surrounded by people hanging out. The last thing you feel like doing is working out.  Your mood often determine your action.  In addition, a stressful home can drain a lot of your energy. You may be both mentally and physically exhausted from the chaos around you.

You can start to get this under control by setting boundaries and a schedule for the entire household. Kids can contribute to high stress levels if there are not clear rules. Even a cluttered home can make you feel too stressed out to exercise. Trying to keep a messy house in order can takes up a lot of time.  A little organization can give you great peace of mind.

Depending on where you live, the outdoors can be an issue. Mild, comfortable temperatures make it much easier to get out the door and be active. Extreme heat can leave you exhausted and out of breath with minimal activity. Cold and snow can also leave you unmotivated to leave the house. If you live somewhere with very hot or cold temperatures, consider purchasing some versatile workout equipment for the house.

Is it possible to workout at home. This could be in your living room, garage or backyard. You do not need expensive gadgets  to get a good workout. A collection of weights, a jump-rope, and a yoga mat are great accessories. Resistance bands and an exercise ball can also help while you follow along with your favorite workout videos.

Do you feel safe walking in your neighborhood or at the park?  Besides criminals you might also have to worry about stray dogs. If it unsafe then you can always watch indoor walking videos or walk with a group.

Psychological

There a many psychological barriers to getting healthy, as well. If you suffer from depression or anxiety, you may have a hard time leaving the house. It is good make a workout schedule and try to stick to it. A workout buddy can also help you remain accountable and talk you through the rough days. Many people do not realize that mental disorders can cause severe fatigue and even physical pain. Exercising can relieve these symptoms, however.

It is common to feel overwhelmed when you must lose a lot of weight or are new to exercising. You may not see a lot of progress right away. It is best to lose weight slowly with a combination of healthy meals and exercise. It may takes 6 months to see a big difference. You can overcome this obstacle by focusing on how you feel instead of how you look. You may quickly notice an increased energy level, better sleep, and improved mental health.

Health

Do you have any health conditions such as arthritis that makes it difficult to be active?  Hormone disorders, such as thyroid disease, may contribute to excessive weight gain. Even if you have health problems there is still hope. When health issues are involved, a holistic approach is necessary. A combination of medical care, nutrition and limited exercises can help you get healthy again. Physical therapy is a common activity that doctors prescribe to help people overcome injuries, as well. Experienced therapists can help you learn the proper exercises that lead to healing.

Psychosocial

Of all your close friend and relatives, are you the only one that is on a path to better health. If so you, then you are on your own and have to stay laser focus on your goals. Social Media is fill with groups that you can possibly participate in. These will be people of like mind and similar goals. Therefore,  you will also be able to get tips and tricks of how to stay on track. Since your friends and family are not interested in your journey, then you will have to seek support from others that have similar interests.

Physical activity is not always easy but it is necessary for good health.  Sometimes we procrastinate and want to wait until all the stars line up in perfect order prior to starting. Unfortunately , there is no perfect time but why not now? What’s stopping you from being more active?

Work Cited

Salmon, J., Owen, N., Crawford, D., Bauman, A., & Sallis, J. F. (2003). Physical activity and sedentary behavior: A population-based study of barriers, enjoyment, and preference. Health Psychology, 22(2), 178-188

Does Jumping Rope Count as Cardio or Strength Training?

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Does Jumping Rope Count as Cardio or Strenght Training?

For most people, jumping rope also know as skipping , evokes tender images of childhood games. However, jumping rope can also be used by people of all ages to get and stay in shape. If you don’t believe this, then consider that boxers, some of the toughest athletes on planet earth, consistently include jumping ropes in their routines as a way to develop speed, improve leg coordination, burn calories, and even gain strength.

Are you ready to get in shape in a fun and unconventional way? Then keep reading below to find out everything you need to know about skipping rope.

Benefits of Jumping Rope

Jumping ropes are cheap and easy to carry around. For less than $20 you can use this light piece of equipment to work out wherever you want, whether you’re at work, on a family trip, or watching TV in the middle of your living room. We could go on and on about the benefits of jumping rope, but, for the sake of brevity, we’ll focus on just two: cardio and strength.

Cardio Benefits

According to Peter Schulman, MD and associate professor at the University of Connecticut, skipping rope is a complete exercise which burns a lot of calories in a short time. Plus, compared to jogging, jumping rope is considered a low-impact activity because your feet are never too far from the ground. This helps to keep direct stress on your hips, knees, and ankles to a minimum, making it an excellent way to supplement your running routine.

Strength Benefits

While there isn’t enough evidence to believe that jumping rope can help you gain muscle, there’s plenty of anecdotal evidence to suggest that skipping rope is a good way to keep muscle. According to Brandon Epstein, from the Jump Rope Dudes, regularly skipping rope has helped many members of his community to maintain muscle, especially if they’re using a heavy rope. The benefits are also proportional to the way you work out, because the heavier the rope and the faster you spin it the more your muscles will be engaged to resist the torque of the rope.

Muscles Used When Jumping Rope

Do not underestimate the power of a jump rope.  skipping rope is a complete workout which engages all of your body, although some muscles are more engaged than others. Obviously, your lower body plays the biggest role in pushing you off the ground, with the muscles in your calves, quadriceps, and hamstrings exerting the most energy. Skipping rope also works your glutes, as these are used to stabilize the body and absorb some of the shock of the landing.

Jumping up and down activates both your core muscles, especially your abdominals, and the latissimus dorsi muscles. These two muscle groups are responsible for keeping a good posture, that’s why it’s important that you pull your scapula together to make the most benefits out of it.

Since most people associate jumping rope with leg work, they forget that the upper body is the one who’s controlling the rope. Anybody who’s skipped a rope before has probably felt the burn in the arms after swinging the rope for a few minutes. Jumping rope requires the use of the pectoral muscles to stabilize your upper body while your shoulders, biceps, triceps, and forearms turn the rope over your head. These muscles are engaged even more when you do advance tricks such as the criss cross.

Don’t forget to stretch your lower body, especially your calf, after warming up the muscles.

Types of jumping ropes

These days you can find all kinds of jumping ropes going from the ones you used when you were a kid to cheap fabric types for the budget-conscious, abrasion-resistant ropes for outdoor use, light ropes for speed work, or heavy ropes to strengthen the muscles. Some of the most commonly used jumping ropes include:

1. Fabric jump ropes

Cheap and easy to make, these are the ones most people played with when they were children. Most are made using low-quality materials, like plastic handles and fabric or nylon rope, so they’re pretty heavy and slow, especially if they get wet.

2. Beaded Jump Ropes

These colorful ropes are considered to be the best for beginners as the sound they make when they hit the floor can be used to find one’s rhythm and cadence. Besides looking good, the beads help prevent the rope from tangling and increases its resilience, although one disadvantage is that they cause a lot of pain if you hit yourself accidentally.

3. Leather Jump Ropes

Their ability to improve leg coordination has made leather ropes a favorite among boxers as great as Muhammad Ali and Mike Tyson. The drawback of these ropes is that, being made of organic material, they aren’t resistant to moisture. Plus, they hit like a whip, so try wearing jeans when you use them.

4. Plastic or PVC Jump Ropes

Plastic ropes are cheap and easy to find, though the weight and thickness of the table makes them pretty slow. Still, they’re a good way to get started since, besides being cheap, they last a while and are perfect for outdoor use.

5. Speed Jump Ropes

Made out of thin vinyl, these ropes are extremely light and fragile. Being so light means they can be used to make an impressive amount of turns per minute (as much as 5 to 6 times per second) and complex maneuvers like crossing moves and multiple unders. So, if you really want to work on your cardio, these are the ropes for you. The downside is that you can only use them indoors and they’re prone to tangling,

6. Steel Cable Jump Ropes

Light and flexible, steel cable ropes are another type of speed ropes, but one which is considerably more durable than vinyl jump ropes. They’re great for advanced athletes who want to do double unders. However, it can be difficult to feel the turn of the rope if the cable is too thin, so it’s better to practice with a 4 mm cable.

7. Weighted Jump Ropes

These are usually made by adding weights to the handles, although they can also be made using a thicker cable. They are expensive and not friendly to beginners. However, they are excellent for building speed, strength, and endurance at the same time, so definitely try using them once you’ve mastered more basic ropes.

Speed vs Weighted Ropes

When choosing jump ropes, it’s important to keep in mind what are your fitness goals. Do you want to lose weight, maintain your muscle mass, or increase your cardio? Different ropes will have different results in your body, so it’s important that you choose accordingly to see the best results.

Both speed and heavy ropes work can improve cardio, but only speed ropes are able to turn quickly enough to really push your heart to the limit. Weighted ropes, on the other hand, will help you build muscle resistance and also work your cardio.

To sum it up, both have their benefits and disadvantages. However, if you can, the best solution would be to combine them in your workout routine so you can get the best of both.

Basic Jumping Rope Technique

There are two basic techniques to skip rope: the bounce step and the alternate-foot step. Both of these are really easy to learn but represent the building block from which you can start learning more flashy movements like double unders. When skipping rope, always remember to keep an upright posture and look in front of you to avoid losing your balance.

1. The Bounce Step

With your feet together, jump just high enough to let the rope past under your feet. Push with the balls of your feet while keeping your knees slightly bent. Land lightly on the balls of your feet and jump back immediately without letting your heels touch the floor.

2. The Alternate Foot Step

As the name implies, this technique involves alternating feet with each jump. The movement used requires greater involvement of the legs, as you must raise your non-jumping foot at least an inch from the jumping surface — sort of like a jogging motion, but raising your feet instead of kicking it backwards. Make sure you wait until the rope has passed over your head before initiating the next jump.

 

How To Choose The Right Rope Length

Picking the right length for your jumping rope is critical. Too short and your arms and shoulders will have to make up for it; too long and you’ll be dragging it through the floor. If anything, it’s better to pick a long rope than a short one, as you can always reduce length but you can’t add to it.

To get the perfect length, buy a rope that is about 2-3 feet longer than your height. If your rope is still too long for you, stand in front of a mirror with your jump rope straighten out in one of your hands. Step on it with one foot and keep an eye on the mirror to make sure the handles are even. Both handles should be either below your shoulder line but above your armpit (for beginners), aligned with your armpit (for fitness jumpers), or 1-2 inches below your armpit (for experienced speed jumpers). Now take a mental note of how much length you need to take off.

To shorten your rope you can either tie a knot just below each handle or remove the handle cap and cut out the excess rope. Make sure the knots aren’t in contact with the handles, if you picked the former method, or that you knot or crimp the end of your rope, if you picked the latter.

If you want to get your heart up and tone your lower half jumping rope will be a good choice. Jump ropes are cheap, easy to use , portable. They can be used anywhere including your living room.


References

•WikiHow (2019, April 04) How to Size a Jump Rope

•Livestrong (2019) Different Kinds of Jump Ropes

•Men’s Health (2018, June 11) Can skipping ropes build muscle?

•Human Kinetics (2019) Improve overall conditioning with these basic jump rope techniques

•WebMD (2002) Skipping Rope Does Skip Workout

•Livestrong (2019) Jumping Rope Uses Which Muscles?

•Crossrope (2018, August 17) Learn How to Jump Rope: The Complete Beginner’s Guide to Jump Rope Training

•Velites (2017) Step by Step GUIDE to choose the BEST Jump Rope for you

•Livestrong (2019) Weighted Jump Rope Vs. Speed Rope

•Livestrong (2019) What is the Correct Length for Jump Ropes?

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​How to Overcome Common Barriers to Exercise

Exercise Obstacles: How to Persevere and Stay Motivated

Most people are aware of the many benefits of exercise. Even a brisk walk can help restore your mental and physical health. Getting into a routine, however, can be difficult. Some people are fortunate to be naturally motivated, have money for a gym, or have supportive friends.

The demands of work and family can often get in the way of an exercise routine. Mental state is also an important part of working out. Rigorous movement often helps to bring a more peaceful mental state and helps you focus better, however. Motivation is key when it comes to daily self-care through exercise. Overcome these common exercise obstacles that prevent exercising.

Tired

It is ironic that exercise solves many of the problems that cause you to avoid it. Exercise increases your energy level by increasing the amount of oxygen that enters the brain by initiating better blood flow. Lung capacity also improves the more you exercise. If you feel too tired for a full workout, take a walk with your dog, dance around your house, or ride your bike to run an errand. Once you get moving little, you may feel better about doing more.

Depressed

Depression is another symptom that can improve with regular exercise. This disorder, however, can be severe and cause people to remain inactive. Make a small checklist for your day and include exercise. Sometimes a list simply keeps you grounded, giving you something tangible to refer to when you feel a bit lost in your own mind. Enlist a friend to help get you out of bed or to meet you for morning walks.

A little something to look forward to can go a long way, as well. Treat yourself to a special coffee or television show after the workout. You can also combine your workout with something else that you must do each day. This way you do not have to get motivated to go out multiple times. For example, park far away from the grocery store to get a walk or use a gym near work on your lunch break. If you are unable to leave your house you can do housework, walk up and down stairs, or follow a workout video.

After Work

Many people wake up with the intention of having a productive day. Even the best plans to exercise, however, can be overlooked after a stressful day of work. Accountability partners are a great help. If you know someone is waiting for you to take a run or workout together at the gym, you feel more obligated to show up. Bike to work or carpool with an accountability buddy so you must get some exercise before going home.

Getting up Early

It is often easier to get your exercise done before the late day exhaustion hits. If you are not a morning person, however, you may be more interested hitting the snooze button. If you despise rising early, try a morning workout only one or two days a week. Once you exercise more, you may naturally begin to wake up with more energy. Start with short routines while you adjust to the new schedule. Remember that your morning mood starts the night before. There is no substitute for a good night of rest.

Alone

You may be envious of those people that run together every morning or talk for hours at the gym. There are, however, some perks to working out alone. There is no better reason to put in your ear buds and enjoy your personal space with your favorite tunes. With fewer distractions, you can finish quickly, for one.

You can also go at your own pace instead of pushing too hard to keep up with others. You can often find some fun workout companions at home, as well. Grab your kids for active games in the living room or a trip to the pool. The family dog may also appreciate a little run around the neighborhood.

Overweight

One main goal of exercising is to lose weight. It is much harder to move, however, when you are out of shape. If you are new to exercise, visit your doctor to check your health status first. You can also get some suggestions for nutrition and avoiding injury. Look ahead to the exciting day when exercise becomes easier. Set small goals and celebrate the victories on your journey, as well. Everyone has different abilities. Be proud of what your body can do as you learn new exercises and gain strength.

Self-conscious

It is common to be self-conscious about how you look in workout clothes or while participating in a class. Purchase some workout gear with your favorite colors or fun patterns. Comfortable clothes are a must-have, however. If you feel bad, your confidence can plummet. Instead of hiding in the back of exercise classes, sign up for beginner classes so everyone is learning together.

Pain

Did you injure yourself or have chronic pain related to a disease?  Your doctor can help you manage the pain with the proper medication. If did injure yourself you should give yourself time to heal. You do not aggravate the condition. This will only lengthen the healing time. If take pain medications, take around the time you plan to exercise. Pills take about 30  minutes to start to work , therefore adjust your workout time to sync your `. You can also take regular breaks when you are exercising. Your doctor may also prescribe physical therapy to help you get stronger and heal better.

If you are simply having muscle soreness from your workouts, be sure to prepare properly each day. Stretch well, eat foods that replenish your body, and get plenty of rest. Your body heals best when you take good care of yourself. You can also designate days that you work on different parts of your body.

Busy Lifestyle

Being busy is the most common excuse for not working out. It is surprising, however, how easy it is to fit in a little exercise. You can replace a coffee date with friends for an outing at the park, for example. Instead of watching your kids play outside, run around with them. Even house chores, such as mopping, can get your heart rate up. Put on some wireless earbuds and clean to the beat.

No Funds for the Gym

Many businesses make large profits off those that want to get fit. Gyms are great because they have all the equipment in one place, tons of classes, and trainers for hire. You do not need to join a gym, however, to get healthy and fit. You can save up and get a few things for home, such as hand weights, a yoga mat, and an exercise ball. Subscribe to a YouTube channel that offers exercise videos and meal plans for help with motivation. Many outdoor parks have running trails and exercise equipment for public use, as well.

It can be challenging to get motivated to work out. Even though exercise gives you more energy, new routines are hard to establish. You may not feel well, dislike early mornings, or have a busy work schedule. Take small steps and reward yourself for meeting goals. It is also important to be realistic about fitting exercise into your day. Every little bit of movement helps. Walk, bike, or dance on days when you can’t fit in a full workout. With a little perseverance, you can stay motivated to get healthy.

Four Ways Your Workout Routine Can Stress You Out

stressout by workout

Everyone has been told time and time again that engaging in exercise regularly is good news for their physical and mental health. This is usually true, and the importance of exercise to people’s well-being cannot be emphasized enough. Your body adapts to regular workouts when they are done correctly, resulting in physical changes that help to decrease your likelihood of developing a range of health conditions, such as diabetes and coronary heart disease. In addition, regular exercisers tend to have a reduced likelihood of experiencing mental health disorders, including depression and anxiety.

Despite the benefits of exercising, your workout routine can have negative consequences. Much of the time, these negative effects stem from a lack of knowledge. Stress is one negative outcome that can arise from your workout routine. It may also be one of the least acknowledged negative outcomes since physical activity is renowned for reducing stress. Here are  four ways your workout routine can stress you out and what you can do about it.

Relying Too Much on High-Intensity Training

If you believe that more is always better when it comes to physical activity, you may also believe that high-intensity training should be your number one fitness priority. High-intensity workouts are known to be great calorie burners and, therefore, great for weight loss or preventing weight gain. However, high-intensity workouts can have negative consequences. Since high-intensity training is demanding on the body, it can have negative and potentially serious consequences if you engage in it excessively or when you are stressed, as well as if you have certain health conditions.

One negative effect of relying too much on high-intensity training is that it can heighten stress. Exercise itself puts physical stress on the body, thereby triggering cortisol release. Cortisol is a hormone that is linked to stress, as well as fat retention. If you engage in high-intensity training too frequently throughout the week or on days where you are already feeling stressed, it can cause you to feel more anxious and impede on your fitness goal of keeping fat at bay.

You can avoid feeling anxious from high-intensity training by only engaging in it a few times a week and by avoiding it when you feel highly stressed. You may opt to replace high-intensity training occasionally with exercises that are gentler on the body, such as yoga and walking. If you are feeling particularly stressed, you could add a stress management technique to your gentler workout (e.g. incorporate mindfulness into walking). Alternatively, it could be that you simply need time off working out to relax and rest. If this is the case, give your body what it needs so that you can return to your training recharged and ready to go.

Only 2 – 3 day per week of HIIT workout is necessary. These workouts should be a few days apart.

Your Workout Routine is Too Rigid

Sometimes workout routines must be highly rigid. This is typically the case if you are training for a specific event, such as a marathon or weight lifting competition. Alternatively, you may need to maintain a certain level of fitness for recreational activities, such as scuba diving. In other cases, having a workout routine that is highly rigid can cause unnecessary stress.

When a workout routine is too rigid, it can cause you stress by making you feel pressured to fit your workout into a busy schedule. You may experience this type of workout-related stress if your life has recently become more hectic or if you have biased ideas about what qualifies as exercise. If left unchecked, the pressure experienced from trying to fit a workout into your busy day can, over time, make exercise feel like a chore. This may spell disaster when trying to maintain a workout routine since the enjoyment derived from exercise is an important long-term motivator.

If you are struggling to fit your workout routine around a busy lifestyle, try replacing one or two of your weekly structured exercise sessions with physical activities that are easily incorporated into your daily routine and invest in an activity monitor. Small daily changes, such as putting 30 minutes aside daily for walking, could amount to the same number of calories burnt during a one-hour gym session over the course of a week.

Worrying About Being Judged

If you are new to working out, you might get stressed out by the idea of being judged whilst exercising. Your two main concerns are likely to be that people will judge you based on how you look or how you perform. You may find these thoughts mildly discomforting or highly off-putting. They might even discourage you from engaging in exercise altogether.

If you worry about being judged while working out, there are several things you can do to alleviate the discomfort. First, you could take a friend along to your workouts for emotional support. Second, you might decide to change your workout time so that there are fewer people around. Third, you could try exercises that are more solitary. If you opt for the second or third option, be sensible and ensure that you are in a safe environment. Last, you can work out at home.

Comparing Yourself To Others

That stress in your head. Social media is filled with also sorts of fit chics. In fact, you might follow some of them and buy their workout products and programs hoping to look like them. The sad part is you start the program and use the recommended products but do not get the results you were hoping for. Why don’t you have the 6 pack abs or  hour glass figure with sculpted and tone legs like they do? One reason can be is because some of the pictures are retouched to perfection. Another reason can be because your body composition might be different due to your genetics. Furthermore, you are not giving the program long enough time to work because you want a quick fix. Most body transformation takes a minimum of 6 months. This varies from person to person because we all have different starting points.

While it is good to visualize your perfect beach body and stick a picture of  Janet Jackson with her 6 pack abs on your vision board,  you have to get real about the state of your current body.  If you start out with just 10-20lbs to lose, then you might achieve that 6 pack abs quicker than someone who has 50lbs to lose. Don’t be stressed that you are not getting the results you want especially if you just started. You have to give it time.

Conclusion

Exercising is known to be highly beneficial to well-being. Nevertheless, stress is one negative outcome that can arise from your workout routine. Your workout routine can cause you stress if you rely too much on high-intensity training, have a workout routine that is too rigid, or if you worry about being judged. You can avoid being stressed out by your workout routine by making changes to it, starting with those listed above.

Exercise places strain on the body and, consequently, poses a risk. You should get medical advice before participating in or altering an exercise routine. You should also ensure that the environment you exercise in is safe.

Dance Your Way To Good Health: Best Workout Music

 

cleanning and listening to music

Please Don’t Stop the Music

There are plenty of ways to lose weight. However, in order to do achieve this goal some form of physical activity is necessary.  But it doesn’t have to be a drag, boring or painful.  It can be fun and exciting. Some people do workout videos, some do yoga and some spend countless hours at the gym. While these can all be very effective methods; it solely depends on the individual and what they can tolerate doing consistently for a long period of time. You have to be in it to win it. The people that end up with the best results are the ones who find joy in their chosen form of exercise.

One method of exercising that is not often discussed is by song and dance. Studies show that dance workouts like Zumba are effective because they are fun and do not feel like exercise (Krishnan, et al. 2015). You can sing along and dance and burn some calories all at the same time via music. Add house cleaning to the mix and that fat has zero chance of winning its war against you.

When most people think about dancing they think of it as more of an event or something that you go out to do. It is not closely associated with losing weight. However, that is simply not the case. Dancing keeps you constantly moving and constantly burning calories. With good music you can go on and on and on til the break of dawn or sunrise is some cases. Most wouldn’t even notice because you are having fun in the process. Just think about it; when was the last time you’ve seen a depressed two-step. Depending on your music preference, there are plenty of different choices to choose from. You don’t need a choreographed routine. All you have to do is find the rhythm and keep up with it. It’s best to find a fast rhythm but a slow rhythm can be just as good.

Although I like a clean house I would rather someone else clean it. But I must say once  I put some music on I can clean the entire house from top to bottom without even noticing the lapse in time. What is your preferred music when cleaning or washing the car? Also, do not forget that cleaning the house counts towards your physical activity.

Music is a universal language and almost everyone enjoys music. Even if you can’t dance and have no rhythm you can enjoy listening to music during your physical activities.  Furthermore, you can enjoy the music without even understanding or speaking the language. Yeah you might sound crazy singing a song in Spanish if you can’t speak but who cares. Step out of your comfort zone and try adding some of the below to your playlist.

Salsa:Cuba

Salsa may be delicious for dipping chips, but if you want to dip into some of that chip weight it can be just as satisfying. It is a very fast paced genre of music. The congas will make you want to move and the maracas will make you want to shake. Plus who doesn’t need a little more cowbell. There are plenty of salsa workout videos on the Internet that will teach you the basics. If you want to burn a ton of calories and learn some sexy dance moves along the way then salsa is perfect for you. You can start moving your hips to tunes by Celia Cruz.

Reggae:Jamaica

There are several different kinds of reggae music; from dancehall to spiritual. However, the best kind for burning calories would definitely have to be dancehall music. Check out music by Sean Paul. Dancehall music is all about dropping it low and dropping calories in the process. It is a very fast paced genre with multiple different dance moves that have been developed overtime. It can get so intense that even the artist themselves often have a sweat towel in their music videos. Not only is it entertaining to watch, but it can help you lose some serious weight.

Reggae-ton: Puerto Rico

Reggae-ton is very similar to dancehall music as far as the high paced rhythm involved in the genre. It is a combination of hip-hop, Latin and Caribbean music. This is what makes it another perfect genre to workout to. It has a very quick tempo and requires high energy. This is great because high energy produces high results. You will break a sweat in no time. Check out some tunes by Daddy Yankee.

Pop:United States

Pop music is popular music. Michael Jackson is the king of pop. But their are plenty others like Beyoncé and Madonna to name a few. What’s not to like about Pop music. The selection of pop music choice is endless.  The best thing about pop music is unlike salsa, there is no proper way to dance to pop music. Therefore, it is open to any interpretation. You can decide how you want to dance to this genre, or maybe the high energy of the music will motivate you to keep going while you are on that run. The tempo varies but I am sure you will find something you like.

Rap or Hip Hop:United States

You may not like Rap or Hip Hop for whatever reason but it made this list because it undeniable a good genre of music to flow to. It is a vast genre with a variety of different sounds and tempos. Did you know there are several kind of rap such as gansta rap, east coast rap and west coast. They come with different ways of expressing themselves through music. However, once you find the right playlist you can run the town. The bass and the drums is what you want to look for when picking what to workout to. There are also several dance moves associated with the genre that if executed the right way will have you burning calories in no time. Check out music by Jayz and 50cents.

Praise Gospel:United States

This genre may seem like the most unorthodox on this list, but it can actually be quite beneficial in losing weight. The tempo isn’t quite as upbeat as pop or salsa, but you still make this work for you with the right moves. The passion expressed in gospel music is inspiring and that inspires a great workout. It’s a great way to start your day off with positive vibes and if you are religious you kill two birds with one stone. After praising the lord you will eventually praise the results you see in your body. Start praising with tunes by Kirk Franklin and Yolanda Adams.

Traditional African Music

In  Africa, singing and dancing are inseparable from each other. Rhythm and melody are two major aspects of African music. The tempo is  quick, with a lot of drums to get your blood flowing. Get in the groove and become synchronized with the drums. Just continue to move to the rhythm and you are sure to get a good workout.

Soca or Calypso: Trinidad

Have you ever  listened to Soca or Calpyso?  If you haven’t then  you should listen to music by Mighty Sparrow or Machel Mantona to  get a feel of the waste whining rhythms. This genre of music is a combination of Latin, Caribbean, Indian and African rhythms. Although it will give you a better workout, it is not necessary to know how to move your waste line to get a good workout from this type of music. Try it out and see if you like it.

The key to losing weight and staying active  is to find activities that you enjoy. Incorporating dance can be the perfect solution. Explore music from the different genres and creat a playlist of about 6 songs.

There is no wrong way to exercise.  As long as you are staying safe and getting the results that you desire you can do what you enjoy in the comfort of you own home.

Work Cited

Krishnan, Sridevi, et al. “Zumba® dance improves health in overweight/obese or type 2 diabetic women.” American Journal of Health Behavior 39.1 (2015): 109-120. 30 5 2019. <https://ncbi.nlm.nih.gov/pubmed/25290603>.