Tabata Workout and 9 Tabata Exercises Explained

 

If you are a working person, or a busy parent or student, this is the best workout for you because it just takes about 4-5- minutes.

It is imperative to note that Tabata isn’t just for anyone, you need to be very strong and resistant because this is a high intensity and vigorous workout, where start & stop will be its routine.

 

The best part is when you don’t have time, you can just do this workout 4-5 times a week at home and it will help you to lose calories, drop pounds and lose fat accumulation which other workouts have not been effective for.

Before commencing this workout, it is imperative to get a green signal from the doctor.

 

Listed below are 9 Tabata Exercises:

 

1.            Bicycle Sprints – you can do this at home by pedaling a bicycle in full speed for around 20 seconds and after a 10 second break continue this for the next 4 minutes. Make certain you have a decent pair of sneakers or shoes for this.

 

2.            Jumping Rope – take a jumping rope and jump vigorously with great speed for 20 seconds, and then halt for 10 seconds, continue for 4 minutes. You cannot stop until 4 minutes are up.

 

3.            Swimming –swimming is said to be the best workout for your whole body, but you need to do it quick, non-stop with high intensity. So swim at good speed for 20 seconds and then halt for 10 seconds, continuing for 4 minutes. Your diet needs to be healthy and nutritious while you are on this workout.

 

4.            Running – Run at full speed for 20 seconds, followed by a 10 second halt and continue this for 4 minutes. You need to hydrate yourself and drink a lot of water.

 

5.            Hindu Squats – just like basic squats, Hindu squats requires you to bend lower till you reach the floor. This workout is great for your calves, legs and hip muscles. Continue this for 20 seconds, halting for 10 seconds and then continue again for 4 minutes.

6.            Hiking – It can be done at a hilly place or in the gym or even on a staircase. So climb up at full speed for 20 seconds, halt for 10 seconds and continue for 4 minutes.

 

7.            Hand Stand Pushups – You need to stand on your hands with wall support and bend your elbows to balance your body. Do this for 20 seconds with a 10 second halt, and continue for 4 minutes. This will increase blood flow and help you tone down your muscles.

8.            Weight Bench Hop Over – this is not a cake walk, it needs attentiveness, skill and co-ordination. Find a weight bench and put your hands on it and jump at full speed and continue this for 20 seconds with a 10 second break and once again continue this for 4 minutes while your hands are stationed on the bench at all times.

9.            Box Jump – use a box with a height till your knees; jump up on it and then back on the ground at full speed for 20 seconds, with a 10 second halt and continue this again for 4 minutes. If you do this often, you will drop a lot of calories and your body will become more flexible.

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Top 9 Benefits of Dance Fitness
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Top 9 Health Benefits of Dance Fitness

Dance and music are not only forms of art, but they are your way to good health and happiness.

 

There are various kinds of dance forms, but you need to find out what amuses you and which form of dance interests you the most, and you fill find developing a passion towards it.

You can dance at your convenience, while bathing, while changing your clothes or while just cleaning your room.

 

Listed below are the primary benefits of dancing:

 

1.            Dropping calories and toning down your body

 

As you dance with vigor, you are exercising the parts of your body, and this helps you to burn calories and drop a few pounds. Let’s just say dance is the best workout.

It is imperative to hydrate yourself time and again, and keep drinking water as you perspire from the vigorous dancing.

Make it your passion, and dance regularly, and you will be surprised to see how many pounds you have actually dropped!

2.            Movement Skills & Coordination

 

Dancing is nothing but grooving and moving in co-ordination with the music. Hence while dancing you begin to develop and nurture movement skills as well as good co-ordination. More often than not models, actors and people in the glamour industry incorporate dance forms in their workout routine because this helps them on screen as well as on the runway. Dancing makes you more agile, flexible and more graceful as well.

 

3.            The perfect stress buster

Dancing is the perfect stress buster because when you are dancing, it is just your body and the music and you can shut the world out. You don’t need to go out of the way, you can just put on some beats and dance while vacuum cleaning or in the shower after a long stressful day of work and you will feel fresh and vibrant after that.

4.            Helps our Brain

 

Various dance forms require a lot of co-ordination and attentiveness which have various benefits for the brain. It does not only improve memory by attempting to memorize the steps, but also keeps the brain alert and attentive.

 

5. Toughens up & Tones our Body

 

The majority of muscles in our body are forced to work during dance. Consequently, they tighten up with continuous dancing and help in giving you a perfect toned body. However, keep in mind that muscles which aren’t used waste away. Hence make sure to get the volume high and dance for minimum of half an hour before hitting the bed.

 

6.            Confidence booster

 

People can be shy, have stage fright and may have persisting self-doubt and hence will never be able to perform in front of an audience. Dance and repeated dance practices will be a confidence booster because you will ace your dance moves. If you are scared or apprehensive, you can take private lessons and perform during small gatherings or family functions.

7.            A great platform to connect with others

 

Dancing helps in connecting with new likeminded individuals who have equal passion for music, which helps in making new friends. Besides this, happiness toughens up the immune system for a better health.

 

8.            A good Hobby

 

If you don’t have a hobby and you are lethargic and bored, you tend to eat a lot f carbs and sugar, or even go into depression so in your free time, you can just dance at home as a hobby. You don’t even need to be alone, you can find people with similar interests and call them over and dance together. You can even do this with your spouse and dance on slow music.

9.            Keeps you healthy

Helps in Preventing Diseases & Medical Conditions

 

Dancing increases your heart rate and increases blood circulation which prevents diseases and medical conditions in your body.

 

Dance does not only increase heart rate but also helps eliminate toxins from your body and it de-stresses you. Hence, keeping you healthy- physically as well as emotionally!

 

Just make sure that you don’t have any medical condition which will aggravate with dancing.

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Zumba Fitness Benefits

Started in the 1990’s, Zumba is the fitness craze that has swept the world. It is the creation of Columbian dancer, Beto Perez. It is believed that nearly 14 million people around the world participate in this dance phenomenon on a weekly basis. Zumba involves several aspects of popular, South American dances with a touch of hip hop and martial arts. In addition to weight loss, there are many benefits for those who regularly participate in an hour of Zumba fun.

Zumba is ideal for those who find high impact exercise challenging. Movements are done in a rhythmic fashion and do not involve plyometric or jumping movements. While high impact exercise is beneficial, it is not always practical. There are many beginners who hopelessly participate in high impact exercise in their quest to lose weight. Many of these individuals are unfit, have muscle imbalances or do not possess the athleticism to properly execute these movements. As a result, they often quit due to their inabilities.

Zumba provides a fun atmosphere with great music. Lower intensity is counterbalanced by constant movement that incorporates nearly every muscle in the body. Squat movements strengthen the legs and hips. Arm movements develop well defined shoulders, biceps and triceps. Students will also strengthen their abdominals and other core muscles with an endless combination of trunk rotation movements.

Zumba training significantly reduces the likelihood of exercise plateaus. Exercise plateaus are encountered as a result of training monotony. The human body is an incredible machine that quickly adapts to its environment. When this adaptation occurs, the body must be presented with an alternate stimulus to ensure continued results. Most lay people do not have the expertise to properly design fitness programs to ensure steady progress. Because Zumba is so varied, it virtually guarantees steady results to the committed student. No two training sessions are completely identical. This also keeps exercise interesting and fun for the student.

Exercise movements also mimic the natural and normal pace of the body. Steady movements significantly reduce the chance of injury and remove the pressure to “keep up” with the class or instructor. Naturally paced movements also allow the student to adjust or compensate for limited ranges of motion and skill. Additionally, these movements allow the beginner student to process and learn techniques in an exercise friendly environment. Movements also take advantage of dance a past time enjoyed across all cultures.

The Zumba environment is especially beneficial to the novice student. It is a great atmosphere to form relationships and accountability with likeminded people. Because Zumba is fun, students enjoy intense exercise with a smile. It is the antithesis of full throttle training that defines boot camp fitness. It is enjoyed by all. Most people quit exercise programs within the first 3 months. Zumba greatly increases long term adherence among beginners.

Intensity levels utilize a combination of fat and glucose energy systems. Lower intensity taps into fat stores as higher intensity utilizes glucose or sugar. As sugar is depleted in the muscle, new caloric consumption must replace these stores before anything is stored as fat. Also, higher intensity levels guarantee a higher metabolism for hours after training and more calories consumed at rest. This can permanently increase the metabolism as quality muscle is added and fat is reduced. Zumba incorporates the benefits of both energy systems.

Zumba shows no sign of slowing down. Home DVD sales have made this sultry fitness system available to those who prefer the convenience of home. DVD packs provide the student with a great, progressive program for fitness success. Students will also find practical dietary advice to complement their training. Zumba’s continued popularity is also evidenced by students who eagerly line up for classes as they claim their favorite spots on the dance floor. Music and dance crosses all cultures. When combined with healthy living, it provides a near full proof solution to long-term, fitness success.

Experience Zumba Online Free with Zumba Fitness Workout Videos, Zumba Music, Classes, Dance choreography and Worldwide Zumba Dance Fitness classes, Click Here.

Besides Zumba Videos, find Aerobics. Fitness, Yoga, Muscle Building Online Videos and step by step training detailed at Muscle Building Workout

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How was Zumba Choreography Created?

To understand the choreography of Zumba, you must first understand
the basics of aerobic exercise. Zumba has elements of both exercise
and music genres, deriving parts from Salsa, Hip-Hop, Mambo,
Meringue and other dance techniques. These moves can be very
complicated because of the diversity of origins of the
choreography. There are also some elements of martial arts and
basic fitness routines such as squats and lunges that add flavor to
the routines.

 Zumba choreography has a very interesting history as well.
Instructor, Beto Perez, forget his tape for his routine fitness
session at the gym. He was frustrated and decided to go out to his
car to listen to music before class started. As he listened to the
various sounds and styles of music that he loved, he devised a
fitness routine for the day. This routine evolved into the Zumba
sound and moves of today. Since 1990, Zumba choreography has
evolved and changed into a near perfect routine for those who are
interested in both fitness and dance.

 Since it's inception, a series of videos have been created for the
public and more classes have opened up. These techniques have
adjusted and changed so many times throughout their lifespan. Zumba
has also expanded to included hybrid styles and techniques, some
work is done in a pool while more traditional techniques are still
done within the gym or specified classes. These routines generally
last around 30 minutes, providing a very full workout session.

 Zumba choreography has come a long way since its birth in 1990. It
is now considered an official fitness routine with many variations.
Millions of people around the world participate in Zumba classes
and memorize the techniques for fitness routines at home.

 The choreography takes some time to understand and get used to,
but once you do, you will notice dramatic results. With the
combination of Latin and African dance moves, Zumba has created a
very diverse means of making exercise more enjoyable, even for
those who aren't inclined to physical activity. When you hear those
rhythms and you see others moving about, you will want to join in
on the fun. Zumba choreography is complex but it is so much fun to
learn!

Experience Zumba Online Free with Zumba Fitness Workout Videos, Zumba Music, Classes, Dance choreography and Worldwide Zumba Dance Fitness classes, Click Here.

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Zumba Fitness and Weight Loss

Working out and losing weight has been shown to burn calories and be effective in fat loss over the years. However with Zumba fitness today, , working out and weight loss is fun and burns thousands of calories. Thousands of people worldwide are moving wit these Latin dance and workout moves in hundreds of countries .

Newbys to fitness are finding zumba an easier way to meet their fitness goals. And yet, You can burn over 300 calories for each minute which is twice the amount for the other types of workouts. This is so because , the workout switches between high and low energy levels which, is said to be the most effective method of burning body fat.  Zumba classes are not intimidating, and people all ages the worldwide in all kinds of shape are  allowed to move in their own rhythm and style without having to feel criticized. There are so many dance versions globally from countries with such different music . Even beginners new to fitness or needing to lose weight find zumba dance fitness workouts easy.

People who love Latin Dancing especially enjoy this as it is more enjoyment and still burns calories. For others, there are no wrong moves, they just blend in with the music as some move slower or move in only part of your range of motion. Since Zumba workouts are easy on ones joints and muscles, it has great long term benefits too. To reduce workout load, if heartbeat is too fast; it is suggested to just work the upper or lower half. There are even chair zumba classes.

Zumba classes are a super effective and fun way to get rid of stress. Since Zumba Fitness Classes is not strenuous or intense, people can work out longer and have overall positive effects as recommended by fitness experts.Relieving stress is essential in today’s world and getting rid of toxins and bad energy is a focus and really a need for many.

Zumba is for almost everyone. There are many different categories of zumba including senior zumba, zumba class for disabled, and pregnant zumba. For others, The quick rapid leg kicks and swinging of the body helps ease tension. Of course a flat abs zumba workout is popular. Twisting movements, leg lifts and aerobics benefit overall but specifically here. Zumba will work specific issues too as zumba classes that are ideal for loosening your neck or lower back muscles

Experience Zumba Online Free with Zumba Fitness Workout Videos, Zumba Music, Classes, Dance choreography and Worldwide Zumba Dance Fitness classes, Click Here.

Besides Zumba Videos, find Aerobics. Fitness, Yoga, Muscle Building Online Videos and step by step training detailed at Muscle Building Workout

Fun Fitness Workouts Prove Exercise Can Be Fun and Effective

When you decide to improve your fitness, there are many different routes a person can take. For instance, one could focus specifically on changing their diet, or decide to start exercising more, or even a combination of the both. One of the best ways that a person could improve their fitness would be by working out more. Zumba dance fitness classes are extremely popular and one of these fun fitness workouts as it can be customized to fit all ages and heath levels.

Usually fitness workouts consist of a warm up, some type of aerobic exercise, and a cool down and stretching routine. These aerobic exercise can consist of running or jogging, or a series of fast paced body exercises. If you find exercising routines as this boring or just will not keep with these exercises, many people are finding dance fitness classes to fill this need where you'll still receive fitness benefits yet in a fun atmosphere. There are challenging cardio and aerobic dance classes with high impact exercises and appealing dance moves. yet there are still slow paced classes where people have more freedom to move within their own range of motion. Some options include aqua zumba for swimming pool workouts, chair classes for disabled and senior classes. Of course the original blend of South American dance steps and hip hop is still most popular and even mixed with martial arts.

This aerobic exercise gets a person's heart rate up, which will burn calories. This calorie burn is important to losing weight. Another way that people are finding is a better way to fitness is to shock the body somewhat. By this it is meant that zumba fitness classes have more than just different styles but in fact various exercises for different muscle groups. Instructors can be very creative in switching up dance choreography or specific upper body or lower body workouts. By the dynamic movements, the body finds it hard to adjust. This way what fitness trainers call an exercise plateau where the body actually counteracts the workload will not be reached with zumba fitness classes.

Overall. the warm up and cool down are also very important to your workout. The warm up helps your body get ready for the aerobic exercise. The cool down helps your body relax after you have finished your aerobic exercise. The stretching also helps to relax the muscles that you have used during the course of your workout. Over all, if you are looking to improve your fitness or even lose a few pounds, working out a few times a week will help you to meet that goal. With the zumba dance fitness classes, it may not even seem like exercise.


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