Tighten That Butt


Tighten That Butt  Video :                                                                                                                                                                                                                       Here’s a nice little video with a few simple exercises to firm you’re tush.                                                                                                                                       Aerobic,exercise, Business, Fitness, Free, Health, Hosting, Kim Kardashian, Muscle, Physical exercise, Squeeze (band), Texas toast, Top weight-loss, United States, Web Design and Development, Weight Loss Tips, weight tips                                                                                                                                                                                                 Related Articals:

Zumba Fitness


Hannam digs deep with one year of fiery Zumba

Hannam digs deep with one year of fiery Zumba (Photo credit: Morning Calm News)

Zumba Fitness is the only Latin inspired dance fitness program that blends red-hot international music, created by Grammy Award-winning producers, and contagious steps to form a “fitness-party” that is downright addictive.Since its inception in 2001, the Zumba program has grown to become the world’s largest  and most successful dance-fitness program with more than 12 million people of all shapes, sizes and ages taking weekly Zumba classes.

The Zumba program currently offers six types of Zumba classes:

Zumba® Fitness – When participants see a Zumba class in action, they can’t wait to give it a try. Zumba classes feature exotic rhythms set to high-energy Latin and international beats. Before participants know it, they’re getting fit and their energy levels are soaring! There’s no other fitness class like a Zumba Fitness-Party. It’s easy to do, effective and totally exhilarating.                                Zumba Gold® – Zumba Gold targets the largest growing segment of the population: baby boomers. It takes the Zumba formula and modifies the moves and pacing to suit the needs of the active older participant, as well as those just starting their journey to a fit and healthy lifestyle. What stays the same are all the elements the Zumba Fitness-Party is known for: the zesty Latin music, like salsa, merengue, cumbia and reggaeton; the exhilarating, easy-to-follow moves; and the invigorating, party-like atmosphere.                                                                                                                                     Zumba® Toning – When it comes to body sculpting, Zumba Toning raises the bar (or rather, the toning stick). It combines targeted body-sculpting exercises and high-energy cardio work with Latin-infused Zumba moves to create a calorie-torching, strength-training dance fitness-party. Students learn how to use lightweight, maraca-like Toning Sticks to enhance rhythm and tone all their target zones, including arms, abs, glutes and thighs. Zumba Toning is the perfect way for enthusiasts to sculpt their bodies naturally while having a total blast.                                                                                 Aqua Zumba® – Known as the Zumba “pool party,” Aqua Zumba gives new meaning to the idea of an invigorating workout. Splashing, stretching, twisting, even shouting, laughing, hooting and hollering are often heard during an Aqua Zumba class. Integrating the Zumba formula and philosophy with traditional aqua fitness disciplines, Aqua Zumba blends it all together into a safe, challenging, water-based workout.                                                                                                                     Zumbatomic® – Designed exclusively for kids (ages 4-12), Zumbatomic classes are rockin’, high-energy fitness-parties packed with specially choreographed, kid-friendly routines and all the music kids love, like hip-hop, reggaeton, cumbia and more. Parents love Zumbatomic because of the effects it has on kids, increasing their focus and self-confidence, boosting metabolism and enhancing coordination.                                                                                                                                                     Zumba® in the Circuit – Maximize your workout while still having a total blast. Zumba in the Circuit is 30 minutes of high-octane, Latin-inspired dance-fitness moves combined with circuit training, a series of strength exercises at timed intervals. Get the metabolism-boosting, strength-building benefits of circuit training while perfecting Zumba moves—all in the same class! Guaranteed to blast calories and thwart boredom, Zumba in the Circuit moves students from one exercise station to the next to the thumping beats of reggaeton, salsa, merengue, hip-hop and more. Be in and out in 30 minutes flat —this time-effective and efficient class can be adapted for all fitness levels.   Zumba® Gold-Toning  – The Zumba® Gold-Toning program offers the best of both worlds — the exhilarating experience of a Zumba Fitness-Party with the benefits of safe-and-effective strength training. It’s an easy-to-follow, health-boosting dance-fitness program for baby boomers as well as beginners. Through dynamic lightweight resistance training and exciting international rhythms, Zumba Gold-Toning classes help participants build muscle strength, increase bone density, and improve mobility, posture and coordination.                                                                                                 Zumba Sentao™ – COMING SOON  – The Zumba Sentao™ workout takes the thrill of the fitness-party and partners it with explosive, chair-based choreography to strengthen, balance and stabilize your core, and step up your cardio work in a whole new way.                                                                 Aerobic exercise, Dance, Fitness, Grammy Award, Latin, Loss Weight, Physical exercise, Zumba, Zumba Fitness

Eating And Exercise


Protein & porridge

Protein & porridge (Photo credit: septuagesima)

It’s Important to know anytime you exercise, you do so in order to try to maintain good health. You also know that you have to eat as well, so your body will have the energy it needs to exercise and maintain for the everyday tasks of life.  For making the best of your exercise, what you eat before and after you workout is very important.No matter if you are going to be doing a cardio workout or a resistance workout, you should always make it a point to eat a balanced mix of protein and carbohydrates.  What makes that determining percentage of carbs and protein you consume is whether or not you are doing cardio or resistance exercise and the intensity level that you plan to work at.The ideal time for you to eat your pre workout meal is an hour before you start.  If you plan to work at a low intensity level, you should keep your pre workout meal down to 200 calories or so.  If you plan to exercise at a high level of intensity, you will probably need your meal to be between 4,000 and 5,000 calories.

Those of you who are doing a cardio session will need to consume a mix of 2/3 carbs and 1/3 protein. Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise.

For resistance exercise, you’ll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help you get plenty of energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum while you exercise.

Eating after you exercise is just as important as your pre workout meal.  Anytime you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen.  The brain and central nervous system rely on glycogen as their main source of fuel, so if you don’t replace it after you exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system.

Keep in mind that mostly during resistance exercise, you’ll break down muscle tissue by creating micro tears.  What this means, is that after a workout, your muscles will instantly go into repair mode.  Protein is the key here for muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen.

Once you have finished a cardio session, you’ll need to consume mainly carbohydrates, preferably those with high fiber.  Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources. Also, try to consume 30 – 50 grams of their types of carbs after you exercise.  After your cardio workout, it is fine to eat within 5 – 10 minutes.

Once you’ve finished a resistance workout, you will need to consume a combination of carbs and protein.  Unlike cardio workouts, resistance workouts will break down muscle tissue by creating micro tears.

You’ll need protein as this happens to build up and repair these tears so that the muscle can increase in size and strength.  The carbs will not only replace the lost muscle glycogen, but will also help the protein get into muscle cells so it can synthesize into structural protein, or the muscle itself.

After your resistance exercise, you should wait up to 30 minutes before you eat, so that you won’t take blood away from your muscles too fast.  The blood in your muscles will help the repair process by removing the metabolic waste products.

Aerobic exercise, Carbohydrate, Eating, Fitness, Glycogen, Health, Muscle, Physical exercise, Protein, Resistance training

Exercising Properly


A public demonstration of aerobic exercises

A public demonstration of aerobic exercises (Photo credit: Wikipedia)

There are two main types of exercise that you can do – aerobic and anaerobic.  The first one, aerobic, means with oxygen.  Aerobic type exercise has an important distinction, it burns fat as the main fuel.

Anaerobic on the other hand, burns sugar as the main source of fuel.  Despite common myths, exercise doesn’t have to be drastic in any way to provide massive benefits.  Even if you choose light exercise, you will still burn fat.

Light exercise will clear out lactic acid, which is a waste of the body, and stimulate your cells to regenerate.  To be sure that you are burning fat rather than sugar, it’s very important to make sure that you are doing several things as you exercise.

The most important thing you can do as you exercise is breath deep.  You should always breathe in deep into your stomach through your nose, hold it for a few seconds and then exhale hard through your mouth.

Second, you should make sure that you exercise at a comfortable level.  You should exercise at a level of 7 out of 10, and still be able to carry on a normal conversation while you exercise.  You should do this for 45 minutes or so each day, then you’ll begin to notice just how much your energy will explode.

Even if you don’t think you have the time to exercise, rest assured that there is always time. If you have to, use the time that you would normally spend sleeping.  With exercising, you’ll actually need less sleep than before.

You can also use the time of your lunch break to exercise as well.  The increase in productivity will have you more on the ball, and you can save your time through the dramatic increase in your overall productivity.

Cellularise, or rebounding, is one of the best forms of aerobic exercise there is.  If you have access to a rebounder, you shouldn’t hesitate to use it.  Use any break you have at work to engage in some type of movement and deep breathing.

Any type of exercise you do will strongly benefit your heart.  It will make it a stronger and larger organ.  Deep breathing will help your lungs become stronger and larger as well.  There is research now that links exercise to helping benefit and almost prevent each and every type of disease or ailment.

Movement of the joints will promote proper blood flow and create energy, as sitting down all day will rob your body of much-needed energy.  If you sit down all day, it’s very important that you promote blood flow, circulation, energy, brain flow, and the strength of your heart.  With just a little bit of your time devoted to exercise, you’ll find yourself healthier than you have ever been in the past.                                                                                                                Aerobic exercise, Anaerobic exercise, Calorie, Energy, fat burners, Fitness, Health, Human nutrition, Lactic acid, Loss Weight, Physical exercise, Portion Control, Top Weight loss, Weight Loss Tips, weight tips

How to Find (and Use) Your Fat-Burning Zone


Using the diagonal sled-type leg press machine.
Image via Wikipedia

Reblogged: from Huffington Post                                                                                                                           Your body’s most efficient energy source is fat.

Just one pound of stored fat can provide about 3,600 calories of energy, which is far more than most people actually burn in a single day. In comparison, a pound of storage protein or carbohydrate provides less than half that much energy.

Since it’s so efficient to use as energy, your body relies primarily on fat during rest and during relatively slow and easy physical activity. But once you begin moving quickly, your body begins to burn more carbohydrates, since fat doesn’t provide energy as quickly as carbohydrates. When you need to get from point A to point B quickly (like a running race), or need to hoist a heavy object overhead (like weight training), your body needs more immediate energy, and that’s where carbohydrates come in. They don’t provide as much energy, but they certainly provide it far faster than fat.

So when you move from a standstill to a walk to a jog to an all-out sprint, your body begins to tap into carbohydrates more and more, while gradually reducing reliance on fat as a fuel.

Of course, it’s important to remember that as you move faster, you’re burning more overall calories, too — so while the percentage of fat used as a fuel is decreasing, the total fat calories you burn might still be increasing since your overall calorie burn is significantly increasing. And this is where the “maximum fat-burning zone” comes in.

If you burn 200 calories per hour while walking, and get 60 percent of those calories from fat, then you burn 120 fat calories per hour. But if you burn 600 calories per hour while jogging, and only burn 40 percent fat during that time, you burn 240 calories of fat per hour, twice as many as when you were walking. You’re burning more overall fat calories, but using less fat as a percentage of your overall fuel utilization. Using this concept, you can approximate the point at which fat burning peaks during exercise — aka, your “maximum fat-burning zone.”

The maximum fat-burning zone typically occurs at 45-65 percent of your maximum heart rate, and that is the calculation ordinarily used by personal trainers or gym machines. They’ll take the number 220, subtract your age to find your maximum heart rate, and then take 45-65 percent of that number to find your maximum fat-burning zone.

But the result you get from this method is highly variable and tends to be inaccurate, primarily because your maximum heart rate is highly variable, and that 220 equation doesn’t pinpoint it very well. So here is a better way to find your maximum fat-burning zone:

Warm up on a bicycle for 10 minutes. An indoor bicycle is better, since there’s no traffic, hills, etc.

  1. Pedal at your maximum sustainable pace for 20 minutes. You should be breathing hard and your legs should be burning, but you should be able to maintain the same intensity for the full 20 minutes. If you’re looking at RPM, go for about 70-90 pedal turns per minute.
  • Record your average heart rate during those 20 minutes by using a heart rate monitor or the handles on an exercise machine.
  • Subtract 20 beats from that heart rate. Add and subtract three beats from the resulting number to get a range, and that is your maximum fat burning zone.

For example, if your average heart rate was 160, 160-20 is 140, 140+3 is 143, 140-3 is 137, and so your maximum fat-burning zone is when you have a heart rate of 137-143 beats per minute.

Compared to the results that I have obtained from hundreds of individuals in a professional exercise physiology lab with all sorts of gas masks and gadgets, this method obtains very similar results.

Finally, remember that the maximum fat-burning doesn’t necessarily burn a high number of calories; and if you do all your exercise in that zone, you won’t necessarily develop strong lungs or muscles, or much fitness or athleticism. As a matter of fact, because they burn so many calories and boost your metabolism so much, hard cardio bursts and weight training help you lose fat much faster than exercising in your maximum fat-burning zone.

So your ideal workout program should combine cardiovascular exercise in your maximum fat-burning zone (for example, in the morning or on easier, recovery days) with a combination of resistance training and cardio intervals that go above the fat-burning zone (for example, on afternoons or alternate days). Here is a sample workout week that incorporates the fat-burning zone:

  • Day 1: Strength training — 30-60 minutes
  • Day 2: Peak fat-burning zone cardio — 30-60 minutes
  • Day 3: Cardio intervals — 30-60 minutes
  • Day 4: Off
  • Day 5: Strength training — 30-60 minutes
  • Day 6: Peak fat-burning zone cardio — 30-60 minutes
  • Day 7: Cardio intervals — 30-60 minutes

With the workout above, you give your body a chance to burn fat fast with the resistance training and cardio intervals, but you also get to utilize easier days to burn fat in your maximum fat-burning zone, without quite as much strain on the body.

So now that you know how to find your maximum fat-burning zone, it’s time to head to the gym and do your test!