Using An Elliptical Trainer To Burn Mega Calories Safely And Lose Weight Fast
We all know that if you want to lose weight or tone up you need to exercise. Well, aerobics requires a trip to the local YMCA or gym and can be quite inconvenient not to mention some people do not want to be on display at a crowded gym. running is great, but it has two major downfalls.
One, obviously, is that you probably will not do it in the rain or any extremely adverse weather. The other is that running does cause impact injuries from the constant jarring. An elliptical trainer is the answer. It is the quintessential perfect workout machine and offers the ideal way burn mega calories safely and lose weight fast.
The elliptical trainer was designed to follow the natural leg movement and range of motion while also including your upper body. It is a very low impact machine that will utilize more muscles through a wider range of motion (which makes it far superior to even a treadmill as most do not offer any upper body workout). Exercising on an elliptical machine is aerobic and similar to cross country skiing, but different in that it is akin to cross country skiing up a steep and continuous incline (like a stair climber).
The elliptical machines give a much more intense and more rounded workout that places more emphasis and burn on the hip and thigh areas. It also uses the wider range of motion and resistance which only an elliptical trainer can do in its leg movements further intensifying the workout which the cross country machines can not do.
Generally it is stated by most exercise experts that with these machines the more you weigh the more the calories you will burn. It all depends on your weight, the difficulty setting chosen and proper use and motion.
With an elliptical trainer many people have the tendency to use it wrongly and not get the optimum results. Just go to any gym with elliptical machines and watch the people using them. Many tend to bounce way too much and use their body weight to ride down each side. This is incorrect.
The goal is to try and hold your hips as stationary as possible instead of letting them bounce all over the place. By holding the hips in place you take in a much greater range of motion and greatly intensify the workout and it now becomes a mega calorie burning machine and an ultimate method for fast weight loss.
Proper motion on an elliptical trainer is akin to isometric exercises. Try and hold your motion so that your legs and arms do all the work and movement and that your hips stay parallel without bobbing up and down. If you bob up and down, its like riding a bike where the only exercise you get is on the down stroke and if you stand up and use your body weight it becomes almost effortless. The same is true for the elliptical training machine.
Now try this on the elliptical trainer and let your legs and arms go through their fuller range of motion while your core stays stationary. This will be hard to do at first, but you will burn 10 times the calories of someone not doing this and greatly increase your metabolism over time. You can also make it even harder by using the arm attachments like an isometric exercise by pushing and pulling on them at the same time. This goes to show that going fast does not necessarily mean you are getting the most from your workout.
Going slow while using the kinesthetics of the elliptical trainer while also using isometrics to further pump your muscles will give the optimum results and help you lose weight faster than ever. If you do not believe me on this, just try it and you will be a believer! If its too hard, do not be afraid to lessen the tension or difficulty level and work your way up.
The best part of working out on an elliptical trainer, besides the great caloric burn and intense workouts (when used correctly) is that it is very low and almost non existent impact. You can also roll the machine in front of a TV and watch the news, a movie, or even reality TV. This will help take your mind off the workout (just do not forget to hold your hips level throughout the workout and use isometrics with your arms to up the resistance and workout intensity like never before).
When used properly, the elliptical trainer is difficult to beat for its wide range of motion, mega caloric burn, weight loss properties, low to moderate cost (a good home unit can be had for under $500) and convenience.
For the rest of this and many more great articles on similar, helpful topics, please be sure to visit - http://www.bestskinpeel.com
3 Tips To Perform Dance Aerobics
When it comes to aerobics class, there are many to choose from. You just have to find one that you enjoy. Most people love to dance. Dancing is a way to relieve stress, jam to your favorite music and a great way to have fun. On the other hand, not everyone loves to exercise. When it comes to aerobic activity, most people dread it. Why not combine exercise and dancing? Dance aerobics classes are becoming popular every where.
Basically, aerobic dancing is a fitness sport that combines the health and figure benefits of jogging. Aerobic dancing was originally meant for women though now men find pleasure in performing aerobic dancing. You might think that aerobic dancing is only for the young or for fit people, but it’s meant for everyone who desires to get into better shape.
Dance aerobics classes help to make the body firmer and leaner, strengthen the heart as well as muscles, lowers blood pressure, reduces fat burning time, causes an appreciable lowering in stress levels and improves cardiovascular fitness. All of these benefits make the student more energetic and greatly helps them to form a better self-image as well as improve self-esteem.
In a dance aerobics class, you dance to your favorite music. The instructor will teach you the moves you need to not only lose weight but also to become a better dancer. Perhaps you think that all of this might be a bit too much, especially if you feel that you were born with two left feet. It’s not as difficult as it may seem. A few tips that may help in performing aerobic dance steps include imitating the instructor, understanding the basics, and remembering the stages.
Tip 1: Imitate The Instructor
The leader will be shouting out instructions to the class above the music She will be using the words left and right. These refer to either the left arm or leg or right arm or leg. The best advice in learning aerobic dance steps is to ignore the commands, at first from the instructor, and simply imitate their lead.
Tip 2: Learn The Basics
Dance step patterns are usually measured in beats. These beats, per minute, usually total 32 or 64. However, don’t worry about counting the total beats, but simply follow the instructor. Generally, in keeping time, the only counting that needs to be done is in intervals of four and eight followed with a separate segment using four or eight counts. Ultimately the steps will add up to 32 or 64.
In addition to dance steps, the routine may eventually call for arm movements. These arm movements are added to the mix to increase the heart rate. You should be comfortable with the basic steps before adding arm movements.
Tip 3: Follow Instructions
Instructions in an a aerobic class are often given for beginners as well as advanced participants. If you try to follow the advanced instructions before your body is ready, you will run the risk of injury. At the very least, you may have some very sore muscles for a day or two. The difference between dance aerobics classes are primarily one of impact. Beginner instructions are generally low impact. They involve more stepping or walking the dance steps. With advanced aerobic instruction comes more bouncing and hopping for a higher impact routine.
Follow the instructions in your aerobics class to prevent injury and unnecessary soreness. You should be starting each class with a warm-up time to get your muscles and heart ready for the exercise. Your instructor will end every session with a cool down, to help your heart rate slow down and your muscles relax. This is another part of your aerobics class where you should heed the instruction of your trainer. The warm-up and cool down are good for your body and will help you feel better after your vigorous workout.
Dancing is a great way to have fun and relieve stress. It’s also a great way to get your necessary cardio in order to lose weight. Find a dance a aerobics class near you to get a new, thinner you. You’ll have fun doing it and you’ll want to tell all your friends about it. You’ll become a great dancer in the process, too.
Cindy Heller is a professional writer. To learn more about water aerobic exercise, please visit http://www.wateraerobicexercise.net.
The Jump Rope Workout
Jump rope activity is most often associated with child play. This can be done by an individual wherein the main goal is to jump over the rope and swing it over the head in repetitive motion. This can also be done by threes as they take turns with one jumping over the swinging rope and the other two players face each other, rope in between and swinging it in unison in a clockwise or counterclockwise motion. The game will stop if a player commits a mistake, reaches a desired amount or if he or she becomes tired. Children may not see the benefits of jump ropes but this is one of the best and economical cardiovascular exercises.
The jump rope exercise is capable of burning as much as 1000 calories per hour which can be considered as a comprehensive and beneficial exercise an individual can do. It can easily be integrated with anyone’s daily routine. It is not only pure exercise but also an entertaining activity as well. Jump rope exercises can tone and produce lean muscles in the major muscle groups of the body. It can optimize cardiovascular conditioning and it can also add up to the improvement of the individual’s agility, body coordination, timing and endurance. A ten minute jump rope exercise can be compared to doing an eight minute mile run. The advantage of jump rope exercise over running is that it prevents knee damage which can be acquired by long term running due to the impact of the jumps that are absorbed by both legs. This exercise can also strengthen the arms and the shoulders which running exercises can somehow overlook. This exercise has been useful for athletes like boxers and wrestlers since jump rope exercises are a combination of aerobic workout and foot coordination.
The learning experience of amateur jump rope users will be built in a comfortable environment of their choice. It may be in the backyard, the living room or the bedroom. Jump rope exercises will require a minimum space of at least 3 x 4 feet of floor area. The best option for those who are engaged in jump rope exercises would be for them to go at their own pace in whatever method of style they are comfortable with.
Jump rope exercises are inexpensive because you only need the rope to be able to exercise. No more expensive gadgets to consider, just the rope, the proper apparel and the determination to do the exercise. You can practically bring a jump rope anywhere you want. Just throw it in your suitcase or back pack and you are ready to go and perform your exercise when you have the time during your out of town trips.
Jump ropes can be enjoyed by both adults and kids alike. Its doing exercise while having fun!
James Brown writes about http://www.gymfitnessexerciseequipment.com
The Health Benefits Of Dancing
Dancing is great aerobic workout that is not only fun, but also provides a great number of astounding health benefits. Dancing is an aerobic exercise consisting of different unique steps, that are choreographed to music. Depending upon the type of dancing, whether it is the waltz or the samba, the charleston or the merengue, will determine the type of steps taken to correctly complete the dance.
Throughout history, dancing has been a way for people to interact without words to satisfy their recreational and social needs. Dancing is very much like a mating dance. Most dances are about the seduction that takes place between lovers. However, dancing is now not only an important social activity but also a competitive sport, and with the popularity of ABC’s “Dancing with the Stars” competitive dancing has reached all new heights.
While dancing is great fun, there are many health benefits derived from dancing, including improvement in your overall health, a reduction in stress, enhanced energy, easier digestion, weight loss, conditioning of the heart as well as lungs, improved cardiopulmonary functions and enhanced muscle tone and bone density.
It has also been revealed that dancing can reduce the chances for developing such ailments as Alzheimer’s disease as well as other types of dementia that are commonly found in elderly people.
Studies even reveal that dancing regularly reduces the risk of developing disorders such as carcinoma of the large intestine, diabetes, high blood pressure, and heart-related ailments. Besides these health benefits, dancing allows you to remain slim and young. It is also a great way to get rid of worries as a result of a hectic work schedule and other personal tensions.
There are many different dance forms that offer terrific benefits to your health. However, each dance form possesses different characteristics. Benefits derived from each of these dance forms are also different, and mostly depend upon the duration of the dance, apart from your level of skill.
For instance, belly dancing is an important dance form that finds a prominent position during celebrations and festivals. The benefits of this dance form are the prevention of lower back problems, stress reduction, and enhanced posture. Not to mention an amazing stomach. Many women belly dance to improve the firmness of their stomach.
Likewise, ballroom dancing, sometimes known as social dancing, renders such advantages as body conditioning, increased stamina, improvement to the circulatory system, and enhanced flexibility. Not to mention that you get to wear those beautiful gowns. Ballroom dancing is considered to be the most elegant form of dance. It requires procision and grace, as well as perfect timing.
Salsa, or the “forbidden dance” which offers benefits including endurance building, weight loss, the release of toxins through sweating, enhanced cholesterol levels, maintenance of high blood pressure, and a reduced heart rate. Salsa, with it’s closer than close dance steps is the basis for “dirty dancing” and we all know how sexual that is.
Swing Dancing, popular in the 20s, 30s and 40s as a response to big band swing music, combines triple steps and steps with syncopated music inspired by the African American and West African cultures music and dance. It is a high paced dance form with lots of energy, and its popularity has not dwindled over the years. Swing dancing is probably one of the most popular forms of dance.
There is also square dancing, a very popular form of dance in the South, conditions the cardiovascular system, enhances cholesterol levels, strengthens the bones, and conditions the muscles.
Other important dance forms that offer different health benefits are jazz dance that combine diverse steps; Flamenco dancing, an essential part of Spanish culture; tap, an important rhythmic as well as recreational dance form; modern dance of distinctive styles; folk dance, an important segment of most festivals and celebrations; Chinese dance consisting of classical as well as ethnic steps; ballet, which builds incredible stamina and balance.
Above all, dancing is considered a great way to burn calories. However, the amount of calories depends upon the type of dance. For example, swing dancing burns almost 235 calories per hour. Likewise, ballroom dancing burns nearly 265. In the case of square dancing, it burns about 280. Dance forms such as belly and salsa burn 400 plus calories per hour.
Apart from these health benefits, dancing is also considered an excellent way to add that extra cheer to your life, thereby making each day more fulfilling.
Life is full of emotions, and an exercise plan coupled with rhythmic movements such as dance is a great way to lift your emotions, bringing more joy and fulfillment to your life. Dance might just be the perfect aerobic exercise that can help you move according to your life’s changing emotions and rhythms.
Nowadays, a number of options are available to practice different types of dance. One can lean how to dance by taking a class locally at their gym or at a dance studio or perhaps on their own by purchasing a DVD on a particular style of dance. However you choose to approach the subject I strongly encourage you to get out there and dance.
Scott White is a certified personal trainer and nutritionist located in Scottsdale, Arizona. For more information about nutrition and fitness, reach Scott at: http://www.personalpowertraining.net.
Water Aerobics, The Perfect Exercise
Water aerobics, also knows as aqua aerobics is a safe and effective way to stay in shape. This form of fitness training is great for nearly everyone. Water Aerobics appeals to a wide range of people and regardless of your fitness there is a water exercise class or routine that fits your needs.
It is recommended to do water aerobics for many reasons. Water exercises can help you to lose weight, prevent weight gain, build lean muscle, lower blood sugar levels, and lower blood pressure and reduce stress.
The typical water aerobics class runs from 45 minutes to an hour in chest deep water. In each class, there is a warm up period where you stretch and loosen up your muscles. The bulk of the class is spent on performing various movements or dances that work the arms, legs and core. The class ends with a cool down period. In this time, you can really burn some calories. It is estimated that the typical session burns between 450-700 calories.
For those that are just starting an exercise program, water aerobics are a perfect start. Doing the exercises in the water strengthens every major muscle group as well as improving your cardiovascular health.
Even the athlete benefits from water exercises. In the water, your lungs and heart work harder then they do standing on the ground. The resistance of the water also complements the other training that a top athlete performs.
Aqua aerobics is great for those who are overweight. Exercises in the water are easier on the joints as the body is more buoyant. This puts less stress on the joints and greatly reduces the chance of injury. For the overweight person trying to get into shape, the cardiovascular aerobic activity is both great for burning fat, but also for strengthening the lungs and heart. The resistance of the water is effective for gaining lean muscle and burning fat too.
Water aerobics are also very popular for those who are rehabbing from surgery or an injury. In fact, many top athletes rehab in the water doing water jogging which gets the muscles in shape with out the stress of heavy contact on the ground. In the water, you can safely get the whole body in shape and also concentrate exercises on the injured part of the body to help speed up recovery.
Senior citizens and those with brittle bones also love aqua aerobics. The exercises in the water greatly reduce the likelihood of injury and also effective at reducing the damages of osteoporosis. Seniors also love that aqua aerobics classes are a group activity and this is a great way to spend some time with friends or to meet some new ones.
Regardless of your fitness level, age and needs there is some kind of water exercise that is right for you. Don’t you think that it is time that you found a water aerobics class at a pool near you?
The author of this article recommends visiting Jen’s Water Workout(http://jenswaterworkout.com) to learn more about Aqua Aerobics.
Easing Into High Intensity Training
High intensity training has become very popular recently. Many people who run for their aerobic exercise are finding out they can get better benefits in a shorter period. The workouts are shorter but they are definitely more intense.
First, let’s explain exactly what we mean by high intensity training. A regular running program might take forty-five minutes. There is a five minute warm up, followed by thirty-five minutes of running, followed by a five minute cool down.
Now if you want to switch to high intensity training, you would need to begin by easing into it. You do the five minute warm up as before. You then begin to run at your regular running pace for a couple minutes. Then you break into a sprint. Run as fast as you can for five or ten seconds. You’ll know quickly what you are capable of doing.
You then either walk at a brisk pace or slow down to a jog to recover. In the beginning, your recovery periods will be longer. Stay at this speed until you are breathing normal and then break into the sprint again. You might only be able to do two or three of these sprints to begin.
The goal is to work up to about eight wind sprints. When you reach that point, you can begin making adjustments. You might begin by adding five seconds to your sprints. Or you might continue to sprint the same amount of time but lower the recovery time.
If you eventually begin sprinting hard for fifteen seconds and recovering for forty five seconds, you will dramatically cut down your workout time.
For example, you begin with your five minute walk to warm up. Never skip this as it is very important to warm up the muscles and prepare them for the jolt they are about to receive.
You then begin to sprint for fifteen seconds and follow that with a forty five second recovery period. You do this eight times.
When completed, once again you walk for five minutes to cool down. Your workout lasted eighteen minutes instead of the forty five minutes you was previously doing.
The high intensity running actually burns more fat and uses more calories in a shorter period of time. You will notice a difference.
It works. Look at the body of a sprinter as compared to the body of a long distance runner. The sprinter is lean and muscular and looks healthy. The long distance runner is thin and looks, well, thin.
If you haven’t tried this form of training, give it a try the next time out. It would be a very good idea and is highly recommended that you get a physical from your doctor before you begin.
Kevin Sinclair is the publisher and editor of My-Personal-Growth.com, a site that provides information and articles for self improvement and personal growth and development. http://www.my-personal-growth.com/
Fitness Trainer: Boredom Busters
One of the biggest obstacles to staying on track for fitness is losing motivation. People are just starting an exercise program can find themselves quickly tired of the same routine. Keeping exercise appealing and maintaining a good fitness perspective is key to long-term success.
If you have to watch the exact same episode of your favorite television show every day for the rest of your life, you would probably be banging your head against the wall by the end of the week. You would change the channel, pick up a book, or do anything you could to avoid something you once enjoyed.
Yet, many people starting on a fitness program feel compelled to follow the same routine, day after day after day, and consequently fall off the exercise wagon due to sheer boredom.
That is why, most people would want the services of a fitness trainer in order to provide them the different portions of the fitness program in a more livelier style.
Fitness trainers are actually those who are expert in analyzing and creating a fitness program that is right for you. They are the ones who will calculate your appropriateness to a certain program with regards to your fitness level, create the program according to your specific needs, and keep you stimulated and inspired by giving you activities that will not bore you.
But then again, as with other entities included in the fitness world, not all fitness trainers are created equal. They may vary from the different trainings that they have, the health education they have acquired, and the skills that they have learned.
Hence, it is important to consider some factors that will determine if a certain fitness trainer is right for you. Here is how:
1. Certification
Like any item or product, the quality is sometimes measured and determined through the certification that goes with it. Hence, before you choose your fitness trainer, it is important to verify if the trainer is duly certified by a highly regarded fitness association.
It is also best to choose a trainer that has a CPR certification or first aid qualifications.
2. Education/Trainings
Be sure to choose a fitness trainer who had acquired an adequate training and education as far as health and physical fitness is concerned.
Even though it is not necessary, trainers who have acquired education connected with health or any other related field will definitely have an edge over the others.
3. Knows how to give the right attention
A good fitness trainer should know how to provide his or her client an undivided attention whenever their session is going on. In this way, the trainer will be able to focus more on the details that needs attention and immediate considerations.
4. Knows how to track development
It is best to choose a fitness trainer that knows how to track his or her client’s progress as far as fitness is concerned.
In this way, the trainer will be able to generate new activities and trainings designated for a particular result of the client.
5. Good Personality
Since you will be dealing most with your fitness trainer, it is best if you will look for somebody with a pleasing personality, somebody whom you can be comfortable. It is best to hire the services of somebody whom you can easily get along with.
Boiled down, the services of a fitness center and the contributions it can give you while working out on those belly fats, are, indeed, one of the best help that you can get from a professional person who knows what he is doing.
Hence, it is best to choose the best person who can give you the best services that you need so that you will never get bored again.
Gaetane Ross is a Certified Natural Health Consultant who has spent 4 years focusing on Nutrition and Health. She also specializes in Alternative Medicine.
http://Live-O-Natural.com
http://therightdiet4u.live-o-natural.com
5 Benefits Of Adding Music To Your Aerobics Routine
Music is a wonderful way to energize the body through aerobic workout. An aerobics music workout is a great exercise program if you love music. There are a number of different types of aerobic exercises that work well with the addition of music. Any physical activity that is continuous motion will be termed as being aerobic. Adding music to your aerobic routine can increases the intensity level. But there are advantages to adding music .An aerobics routine consisting of aerobic music will involve a great deal of fast movements, jumping as well as leaping for extended periods. Some benefits of adding music to your workout include the focus, motivation and beneficial exercise.
Focus
Adding music to your aerobics workout adds the benefit of allowing you to focus on something other than the exercise regimen. You focus on the enjoyment of the music. This focus also pushes out the day’s activities and allows you to be in the moment.
Motivation
A person who is involved in an activity that is enjoyable and is beneficial will want to continue that activity. The reverse is also true. If an action is rewarded with a negative feeling or experience, that action or experience is not repeated. Therefore, if a person does not like to exercise, but combines the pleasure of music with exercise, they are more likely to continue.
Beneficial Exercise
The major benefit of adding aerobics music to your workout is the cardiovascular workout you receive. A good music workout will stimulate the heart, increase the blood flow and your breaths. Other benefits are the possibility of weight loss and weight maintenance.
It is important to remember that each of us is different. Those different factors include our age, general health and the condition of our body. Therefore, the heart beat that you wish to attain during your aerobic workout will vary.
Variety of Music
There is nothing as exciting as aerobic exercising to the tune of your favorite music. The variety to choose from includes top 40/dance to disco to Broadway hits. Some of these aerobics music albums feature perfect 32 count and offer variety to suit the musical tastes of everyone and all age groups. It should be noted that the speed of aerobic music should be between 118 to 122 Beats Per Minute.
Also, the genre of music selected can be a highly motivational factor. Generally aerobics workout music designed to give a full workout. It begins with a slower tempo to allow the body to warm up. The next stage is generally more upbeat and provides a quicker moves. The final phase is a cool down where the music returns to a slower paced tempo.
There is also another well known aerobics workout known as Jazzercise. The instructor teaches the exercise steps as well as choreographed routines that help the exerciser in his or her quest for better fitness accompanied by aerobic music.
Choreographed Videos
There are many different maneuvers in aerobics for any one person to complete them. There are notations, floor maneuvers, step maneuvers as well as a combination of floor or step maneuvers. You can find different videos and DVDs that are sure to satisfy your needs. The varieties include Step Showdown that lasts for 120 minutes. It is a type of step aerobics and dance combined, using choreographed music.
Another, Aerobic & Dance Showdown is another aerobics video that lasts 140 minutes presenting aerobic and dance choreography accompanied by hot music. It includes low impact aerobics mix. Dance Off video is packed with choreographed steps.
Non-traditional videos include Latin and Jazz infuse a passion in the moves. Aerobics exercisers enjoy them for increasing movements and learning new dance styles. Using choreographed aerobics music videos are useful for beginners with little or no experience as well as intermediate and advanced level users.
Sometimes, there is nothing to beat entering a gym where the fitness class is working out with aerobic music. It helps set the mood for the exercisers. It’s impossible to imagine a step or spinning class without the correct music to provide the right rhythm. Adding music to your aerobic workout is a fun experience, gives you motivation to continue and offers healthy benefits.
Cindy Heller is a professional writer. To learn more about water aerobic exercise, please visit http://www.wateraerobicexercise.net.
How To Step Up Your Aerobics
Aerobics exercise is the optimum way to raise your heart rate, burn fat, and tone your muscles. You can choose from a variety of options, from running and walking to aerobic machines and classes. You can dance, run, walk or hop your way to a fitter body. As your body becomes accustomed to the routine, you’ll want to find ways to add more intensity to the program. A good way to step up your routine is to add step aerobics moves. The great thing about step aerobics is you can find ways to intensify your workout with limited cost and space involved.
Step aerobics routines follow the same principle as other aerobic activities using continuous activity through a series of steps and arm movements that are set to music. A step aerobic routine is different because the workout goes vertically, by situating the entire routine around a small platform that you continuously step onto and off of. Not only does step aerobics increase the number of calories burned, you will also intensify the effects in your leg and buttock muscles.
Using a step or platform provides a little more boost to your cardio workout with a more intensive form of workout. Another great advantage of step aerobics is it’s a low impact activity and does not result in the joints stressing as do other activities, such as running or jogging. In fact, when it comes to stress on the joints of the leg, step aerobics are similar to walking.
The step platform comes in a variety of heights, starting with four inches. If you are a beginner, this is probably the height to start with. The size goes up from there in two-inch increments, and will be determined by your comfort level and experience. If you decide to try step aerobics in the privacy of your living room, you can buy the platforms for around fifty dollars. There is also a huge variety of video and DVDs to choose from. This type of workout is actually well suited to a home routine, since it does not take much space and it is easy to do in front of the television.
The workout moves aren’t hard to master, and can be easily accomplished by the newest newcomer to aerobic exercise. A beginner can start by stepping up and down from the four-inch platform. You can add variety with different steps, music and the addition of arm movements. The level of intensity of the workout is completely variable, and can be set to the skill of the participant. For example, you can adjust the step platform in two-inch increments to be higher than the beginning four-inch mark. A higher step will mean a higher level of difficulty. You can adjust the music tempo to include more beats per minute which will result in an increase of aerobic moves in a session. You can also incorporate arm movements and even add free weights to give your upper body a more intense workout as well.
One important rule of thumb however, is to never increase the intensity of your workout until your current level becomes easy to complete. Trying to accomplish too much too soon will only result in sore muscles, and possibly the need to take some time off from to heal.
When performing your step moves be watchful of your posture. Keep your head up, shoulders back, and your back straight while stepping up and down from the platform. Place your entire foot solidly on the platform when stepping up. Place your foot directly behind the platform when stepping down. Always begin your routine with a warm-up and finish off with a cool down. These steps are extremely important in protecting your body from injury.
Benefits
The benefits received from step aerobic routine is an excellent cardiovascular workout and the strengthening of the lower body muscles. This raising and lowering of the body utilizes the large muscles of the lower legs.
A step aerobic exercise routine can be compared to jogging or running in cardio benefits, but without the associated stress placed upon the joints of the knees and ankles. In addition, step aerobics are often choreographed with upbeat music and can the accomplished either in the company of other enthusiasts, or in the privacy of your home.
Cindy Heller is a professional writer. To learn more about water aerobic exercise, please visit http://www.wateraerobicexercise.net.
4 Benefits Of Adding Water Aerobics Equipment To Your Routine
Do you have a want to try aerobic exercise, but cannot handle the high impact variety? Why not try a water aerobic workout for minimum impact but maximum aerobic benefit. Water aerobics are gentle on the joints as well as the back, so they can be done by people with joint and back problems. Water aerobics are also good for pregnant women, people who get overheated easily and those who are obese and want to get in shape safely. You don’t need to know how to swim for water aerobics workouts, since many are done in waist-deep water. The benefits of using specially designed water aerobics equipment follow.
1. The instructor will generally use music and choreography as in other aerobics classes, and you might also work with equipment such as kick boards or wrist weights. Some water aerobics equipment is helpful for the aerobics routine. Products such as the AquaJogger, which is a buoyancy belt, helps to suspend you comfortably in deep water up to shoulder level, enabling you to breathe in a normal fashion as well as move about freely.
2. Water dumbbells are ideal for medium resistance and help tone, strengthen and support the upper body. They have soft padded grips and are well constructed and provide great value for money.
The trifit adjustable swim bar is ideal for upper body workouts. Its movable foam rounds help make up different exercise options and is a great flotation aid for children as well as being a balance bar for grown-ups.
3. Step up the intensity of your water aerobics workout with weights. Water aerobic weights are different from the metal and plastic weights you find in the gym. Constructed from a dense foam material water aerobic weights can be used for buoyancy as well as resistance. Instead of coming in a variety of weight, they come in selections of resistance.
Water aerobic weights let you perform upper body exercises such as the biceps curl and the chest press in the water for additional resistance to work your muscles harder. You can also use water aerobic weights to work your legs with kicking motions in the water.
Always start with a lower resistance and slowly work your way to the more challenging weights.
4. You need proper water aerobic shoes to help provide added traction for greater stability in the water. Water aerobic shoes also protect your feet from cuts or scrapes in case the pool has a rough surface. Most department stores and sporting goods stores carry water aerobics shoes.
The aquarunners water fitness resistance footwear allows for an increased cardiovascular workout and is good for strengthening and toning the lower body. It’s soft and durable and doesn’t react to chlorine. It has a slip-on design with straps that can adjust to the width of the feet and an adjustable floating heel strap.
Water aerobic shoes should be breathable and made with single layer of air mesh uppers for quick drying. They should ideally be low-heeled because they are great for training and swimming in the water, be it a pool, in the ocean or a lake. A good pair of water shoes should also fit the shape of the feet while providing adequate protection for all types of water workouts. Another benefit a pair of water aerobic shoes have is they provide you with buoyancy to the water fitness workout. This increases drag to tone the muscles in a low impact way. They should be made of soft and durable EVA foam.
There are plenty of benefits gained through water aerobic exercises. If you decide to add water aerobics equipment to your workout, it is a good idea to follow a few basic guidelines. Always begin your program with a warm-up to prepare your heart and muscles for the work that lies ahead. Finish off with a cool down that will give your heart rate a chance to return to normal. Be careful not to overdo your workout - sometimes it is more difficult to measure how hard you are working while your body is in the water, but you will know after your program if you were working at the proper level by how tired and sore you are.
Cindy Heller is a professional writer. To learn more about water aerobic exercise, please visit http://www.wateraerobicexercise.net.