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BENEFITS OF KICKBOXING FOR WOMEN

11 Feb

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I have been working out more than ever lately! One of the new workouts I have been doing is kickboxing and I love it — minus all the broken blood vessels on my knuckles! It is seriously the best full body work out and it makes my hour work out fly by!

Here are benefits of Kickboxing by Livestrong.com:

Kickboxing provides for an overall cardiovascular workout that aids in weight loss. It also helps to tone the overall body through a series of punching, kicking and various other movements. Women find kickboxing allows them to receive a cardio and resistance workout at the same time, according to American Fitness Professional and Associates (AFPA).

Total-Body Exercise
Kickboxing for women is a total-body exercise, according to AFPA. Kickboxing will work out the entire body and not just target areas. Kickboxing allows for women to strengthen, tone and reduce fat all at the same time. Since kickboxing is a total-body workout, women will also increase flexibility, burn calories, improve coordination and increase cardiovascular fitness.

Self Defense

Kickboxing for women can be used as a means of self defense, according to AFPA. During kickboxing classes, the instructor focuses on teaching kicks, punches, knee-ups and bobbing and weaving. Participants doing kickboxing also learn how to gauge distance and landing punches and kicks. Most moves will be practiced on bags to help with landing the move on a particular object. The bobbing and weaving, kicks, knee-ups and punches can all be used for self defense if ever needed.

Stress Relief

Kickboxing can be used as a form of stress relief as well. With stress, it produces enzymes that lower the amount of endorphins. During kickboxing and various other types of exercise, endorphins are released in the body that relieve pain and aid in decreasing depression, according to AFPA.

Source: http://www.livestrong.com/article/120353-benefits-kickboxing-women/#ixzz2KdagDStD

paddle boarding

30 May

jump rope love

25 May
Benefits of rope jumping

Jumping rope is inexpensive, simple to learn and great for your health. Boxers, tennis players and all sorts of other athletes incorporate rope jumping into their training routines. All you need is a pair of good shoes, a rope and some funk. You can jump rope everywhere, anywhere, wherever you are.

  • Increases stamina and endurance
  • Rope jumping is both aerobic as anaerobic
  • Strengthens the bones, helps to prevent osteoporosis
  • Helps strengthen muscles in the whole body (legs, abs, arms)
  • Improves coordination, posture, balance and rhythm
  • Aids in fat loss and weight maintenance
  • Skipping can avoid the knee damage which may occur during running, since the impact of each jump or step is absorbed by both legs

Jumping rope can get boring and very tiring, especially for the calf muscles. If you got the hang of the basics of skipping, you can use different jump rope moves to keep yourself focused.

(via FITSPO-RATION)

strong

3 May

healthy competition

25 Apr

8 reasons why cycling is good for you

18 Apr

 

Eight reasons why cycling is good for you

Reason # 1: Physical activity serves as a regulator to relieve the stress that is common in current lifestyles. It produces the balance between exertion and relaxation which is so important for the body’s inner equilibrium. Cycling is especially ideal for this process, countering stress in two ways: by satisfying the need for activity where people lack movement or exercise; and by balancing out increased strain, particularly mental and emotional.

 

Reason # 2: A few miles of cycling per day assure trimmer and toned muscles. This is because your upper thigh muscles, backside and calf muscles all get exercised by the pedalling motion.

 

Reason # 3: Pursuing cycling helps a great deal in building your stamina. It enables you to carry out your day-to-day activities more effectively.

Reason # 4: This might come to you as a surprise, but cycling ensures a control in the level of blood pressure.

Reason # 5: Cycling enhances the overall fitness level of a person. It makes you breathe deeper and perspire more, thereby leading to a feeling of enhanced body temperature.

Reason # 6: Cycling minimises the risk of coronary heart disease. Essentially an aerobic exercise, it gives your heart, blood vessels and lungs a workout, thereby reducing the risk of heart problems.

Reason # 7: A week of inactivity reduces the strength of the muscular system by up to 50% and can harm them long-term. This is particularly true for older people as ageing causes muscles to shrink. So start with slow cycling to build up stamina.

Reason # 8: During cycling, most of the body’s muscles are activated. The leg muscles are responsible for the pedalling movement; the abdomen and back muscles stabilise the body on the cycle and cushion external influences; and the shoulder-arm muscular system supports the body at the handlebars. All this trains and tightens up the muscular system, making it stronger and able to function efficiently.

(http://lifestyle.in.msn.com/health/fitness.aspx?cp-documentid=4552427#page=1)

runners love

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toe taps

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This is one of my favorite moves! You can use a medicine ball, a step, a box, etc.  It’s fun and it is hard! 

sexercise

3 Apr


Sex—and smooching and snuggling and everything else on the spectrum—is great for your relationship and happiness, but intimate time with your sweetie is also terrific for your physical health. Not only does that “loving feeling” get your heart rate up, it can burn some serious calories, too! Check out the calorie-burning profile of each romantic activity below (based on the body weight of a 150-lb woman) along with tips from experts on ramping things up to maximize the amount of calories burned.

Kissing: 68 calories per hour

Remember how, when you were first dating, you’d start locking lips and 30 minutes later you’d come up for air? See if you can get into that groove again, say experts. Not only is smooching a great way to show affection and improve your bond as a couple, it can also help you burn fat. “If the kissing is vigorous and involves some petting, it could be even closer to 90 calories burned in an hour,” says Jaiya Kinzbach, a Los Angeles–based sexologist and the author of Red Hot Touch. Try her technique for turning kissing into an honest-to-goodness workout session: “Kiss in unusual positions,” she recommends. “Have the guy on his back and do ‘plank pose’ or a push-up on top of him, coming down to kiss him and then pushing back up. Push-ups burn 171 calories in 30 minutes.”

Undressing: 8+ calories total

You probably don’t put much thought into undressing when you’re getting intimate with your husband, but an Italian researcher looked into the matter and found that the mere act of taking one’s clothes off burns about 8 to 10 calories. Even more fascinating, the researcher reportedly found that a man attempting to remove a bra with his mouth burns as many as 80 calories. While that may not be applicable to you, here’s what is: By upping the energy you put into undressing, you can burn some extra calories. Don’t just strip down in seconds, says Kinzbach; instead, “draw it out and make it part of your foreplay, while getting a great a workout going.” Or undress to tease him, adds Gilda Carle, PhD, a psychotherapist and relationship expert. “Find your favorite silk scarf, and do a seductive dance with it,” she says.

Massaging: 80+ calories per hour

Who doesn’t like a good rubdown from their partner? But if you’re the giver, you get an additional benefit other than making your guy happy: burned calories. As it turns out, giving a good massage can get your heart rate up and kick your body into calorie-burning mode. But the way to ramp things up even more isn’t to speed things up. Instead, consider going slower, recommends Kinzbach. “This may seem counterintuitive to burning calories,” she says, “but going slower and deeper is not only more sensual, it works different muscles. I also recommend getting a massage table—it’s better on your body, and standing to give a massage burns more calories.”

Having Sex: 144+ calories per half-hour

You knew sex was a workout, but who knew that a half-hour romp in the hay with your guy could burn off the chocolate you nibbled on after dinner? The key for high-calorie-burning sex is making it hot and making it last, say experts. You can also add a little moaning and sighing, says Kinzbach, which can help you burn an extra 18 to 30 calories. And try a position change for a better workout. “If you are on top, try moving your hips like a belly dancer; this feels great and will give you a workout,” she adds. “Also try a position where you squat on top of him and then bounce up and down. This is a great workout for your thighs and butt, and it can burn up to 207 calories in 30 minutes.” Perhaps the best way to maximize calorie-burning during sex is to make sure you orgasm. Experts estimate that women who orgasm during sex burn more calories during lovemaking than those who don’t.

Giving Oral Sex: 100 calories per half-hour

Here’s a stat you don’t hear every day: Being on the giving end of oral sex may be just as effective as a quick stint on the elliptical machine. But if you want to take your calorie-burning to the next level, Kinzbach recommends this calorie-blasting technique: push-ups (yes, in the act!). “Also you can do a little yoga, suggests Kinzbach. “Try plank position into downward facing dog, and back into plank where you can lower down and do some oral stimulation.” Tack on 71 extra calories blasted when you do push-ups, and 35 additional calories by mixing in some yoga.

Using Your Hands: 100 calories per hour 

Of course, the old-fashioned hand job is a calorie burner, but you can zap an additional 50 calories per half-hour by taking things up a notch. “Get lots of stuff going at once,” suggests Kinzbach. “Try really slow sensual strokes, and position yourself so that you can use your body as well.” Rocking your body against his and varying the pressure and frequency can help, too, she adds.

Romantic Dancing: 103 calories per half-hour

A little dirty dancing—even with your clothes on—can be a workout for you and your husband. Couples who take dance lessons (and practice in the privacy of their homes) can attest to this. Bonus: “It has been shown in scientific studies that right after an aerobic exercise, women become aroused and lubricated more easily,” says Barbara Bartlik, MD, a New York–based psychiatrist and sex therapist. Slow dancing is fine, but you have to rev things up—and add in a few surprises—to get a real workout. “Add kissing, nibbling the neck and touch,” suggests Kinzbach. And increase the pace, too!

Making Out: 238 calories per half-hour

A sizzling clothes-on make-out session with the man you love may be the most intense caloric blaster yet. Why? Anticipation, says Dr. Carle, can get your heart rate going. “It gives way to heavy breathing, which gives way to a great calorie burn,” she explains. But you can still maximize the workout by making it hotter and sweatier! “The hotter the room—think Bikram (a.k.a. “hot”) yoga—and the sweatier the make-out session, the more calories you burn,” adds Kinzbach. Also, try rolling around on the bed or changing your scenery. “Make it playful and erotic and you have a great combination for a pleasurable workout.”

From: http://www.womansday.com/sex-relationships/sex-tips/8-sexy-ways-to-burn-calories-110923

more runners love

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