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Monthly Archives: April 2018

Kickboxing For Women

1. Self Defense:

The self-defense aspect is the biggest bonus for women. Given the increasing rate of crimes against women, learning how to defend oneself in dangerous situations has become important. This ability empowers women and allows her to go about her daily activities fearlessly.

2. Stress relief:

Often, when angry, sad or stressed, you may have noticed that shedding a few tears offers relief. Many of us are not aware that crying is therapeutic; it has cathartic effects. The same is with kickboxing. It provides a healthy vent for stress, anger and aggression. The boxing activity releases endorphins. These feel good chemicals help alleviate stress and relieve depression. Healthy stress levels improve mental clarity and better mood. It enhances sleep. It also improves concentration and focus.

3. Weight loss:

This combination of cardio and martial arts techniques guarantees weight loss. It revs up metabolism prompting the body to burn calories at a faster rate. Instructors claim that the activity burns between 450 and 750 calories in an hour. For better weight loss results, kickboxing should be combined with other aerobic exercises such as walking or jogging or equipment such as conditioning drills and jump ropes.

4. Improves cardiovascular health:

When it comes to getting rid of belly fat, aerobic exercises are better than resistance training. Kickboxing is included in the first group. It gets rid of fat sitting in the stubborn areas especially belly fat. In doing so, it reduces the risk of chronic diseases such as diabetes, atherosclerosis, cardiac problems and specific types of cancer. It also regulates blood pressure levels.

5. Stabilizes energy levels:

Kickboxing demands a lot of energy. However, in return, it also stabilizes energy levels. It builds endurance and stamina. The initial classes are exhausting, but gradually you will observe how this martial arts form bolsters energy levels. Other physical benefits include increased strength and flexibility and better co-ordination and balance.

Home Personal Training

1. You get a fitness program that is tailor-fit to your specific needs. Right from the get-go, you have specific targets that you want to accomplish, as well as concrete measures in place to make those goals a reality, thanks to your trainer. As the sessions continue, so do the variety of exercises that should ideally become more intense in keeping up with your own progress.

2. You work out at the comfort of your home. Doing in home personal training implies convenience because you no longer need to get out of your house and drive to the gym. Gas savings and escape from traffic notwithstanding, being within the easy premises of your home also provides comfort and a sense of familiarity that allow you to work out more confidently.

3. Similarly, you have lesser distractions at home, which basically means you can keep your focus on your workout routine. And since there are no people around, you do not have to be too mindful of how you look or how you tire yourself out to get done with your workout routine. In other words, you have lesser fears of committing blunders in front of other people.

4. You have your trainer’s full attention. Every move you make is monitored, and every question you may have about the exercise is answered right away. This is without a doubt a good thing as it keeps you on your toes and enables you to function at your optimal state.

5. With your trainer by your side, it is easier to track your progress. This is very important because the only way to gauge if the training program is working is if you see positive changes. When goals are met and targets are realized, you must certainly be doing something right. On the contrary, when the metrics reveal little sign of progress, then this may be a crucial opportunity to assess the routine and see if it could be revised altogether.

Fit At A Desk Job

Try taking short breaks and incorporate the following exercises in your routine:

  • Jumping jacks for one minute
  • Brisk running or marching for one minute
  • Jump rope for a minute without the actual rope
  • Pumping arms repeatedly for 30 seconds while sitting down and then doing the same for 30 seconds with your legs
  • Shadowboxing for a minute
  • Walk around the office as fast as you can for two minutes.
  • Always use stairs instead of lifts. For extra workout, try leaping two at a time.

These are some quick and easy exercises which get your heart pumping blood faster. They are really helpful in preventing back pains, headaches and monotony. They also boost up your productivity.

Additionally, you can also inculcate these in your day to day life:

  • Stash supply of healthy snacks in your office. It may sound counterintuitive but having quality food can keep you out of temptations of vending machine. Try to keep your snacks a mix of fats, proteins and carbohydrates. Some of the recommended foods are almonds, dried fruits, Greek yogurt, whole grain crackers and vegetable hummus. These are all office friendly supplies and will help you in your weight watching.
  • Try to improve your inter office communication methods. Instead of sending texts or emails, walk to your colleagues’ cubicle for quick chats. Try to take all your calls while standing up. If you need to conduct an extended talk with your colleague, try inviting them to walk with you around the block. While these simple tricks will help in giving you few minutes of exercise, they will also help you build good office relationships.
  • Do not work at a stretch. Work in small bouts with breaks for exercise. Take a walk to bathroom, break room or walk to another floor, every once in a while. If you own a private office, try jumping jacks, half or full squats and push ups. Rotate your neck as well as arms in clockwise and anti-clockwise directions every 30 minutes. Also, do not forget to blink your eyes every five seconds to keep your eye balls moist and healthy. Short breaks increase focus and productivity.
  • Try to skip drinks containing excessive sugars.
  • If you workout at home, try rescheduling these immediately after or before your work. Head to gym early in the morning and change to your office clothes in the locker room. Pack a gym bag and keep it in your car so that you can hit those machines right after your work. This curbs the temptation to collapse on the couch and watch TV and you get sufficient time to tone your body.

Jumping Rope Routine

Needless to say, it pays to keep your cardiovascular system in very good shape. As well as not smoking and eating a well-balanced diet, working out is important for maintaining your heart and lungs in tip-top condition. But what sort of exercise is best for your heart and lungs? Good question.

Back in the 1960s, a chap called Kenneth Cooper coined the phrase “aerobics” to describe moderately paced physical exercise that elevated your heart and breathing rate. Cooper’s study led him to the conclusion that this sort of exercise was very helpful for your cardiovascular fitness and, subsequently, heart and lung wellness. It is no coincidence then that aerobics is often referred to by its more accurate name, cardiovascular exercise, cardio or CV for short.

Improving the condition of your heart and lungs can minimize your chances of suffering high blood pressure, high cholesterol, heart attacks and strokes and can also be a great approach to keep your weight in check. There are numerous techniques to “get your cardio on” but of all the approaches available, jumping rope is one of the most effective and accessible.

Joining and going to a gym is a good way to get in shape but it’s a whole lot of effort if all you want to do is perform 20 to 30 minutes of cardio three to five times per week. Chances are you will actually spend twice as much time travelling as you do exercising! However, if you buy a jump rope and commit to using it most days of the week at home, you will find that you are able to work out in comfort and at a time that suits you.

You also save time as you won’t need to travel to the gym and money because you won’t have to pay a monthly subscription. For less than a third of a standard monthly gym fee, you can buy one of the best, most long lasting, most effective exercise tools around and it’ll be yours to keep!

To have a great cardio exercise with your jump rope, simply skip at a comfortable pace for about 20 minutes on 5 or more days per week. You don’t have to do all of these minutes together either; evidence suggests that so long as you accumulate 20 minutes or more per day, it doesn’t matter if you do ten minutes twice or even five minutes four times every day to make up your exercise quota.