Hey guys, I'm sure you're having fun and feeling great. Here are a couple more great Zumba workouts just for you. All you need is your smart device, an open space and you're ready to go!! Remember stretching and warming up before your workout is vital to reduce injury and hydrating the body is key. No need for those energy drinks with loaded sugar, regular room temperature water is excellent. Deep breaths allow proper oxygen flow.
The word yoga, from the Sanskrit word yuj means to yoke. It means "union" or a method of discipline. Yoga combines 8 different limbs: the Yamas (restraints), Niyamas (observances), Asana (postures), Pranayama (breathing), Pratyahara (withdrawal of senses), Dharana (concentration), Dhyani (meditation) and Samadhi (absorption). This then precedes to Samadhi (liberation, enlightenment).
Yoga is for everyone
Yoga is
available to all generations and fitness levels. It is tailored to your
lifestyle and ranges from hot yoga to power yoga to relaxation yoga and
prenatal yoga. If you are a beginner, Hatha yoga would be great for you. It
focuses on basic postures at a comfortable pace. If you want to increase
strength through using more of your own body’s resistance, power yoga may be
right for you. If you are ready for a deeper practice, Advanced Yoga, or
Bikram, also called “hot yoga,” may be just what you are looking for. In Bikram
yoga, the room temperature is set to around 100 degrees Fahrenheit, resulting
in greater elimination of toxins from the body through the increased production
of sweat. No matter your fitness level, fat percentage, or health history, yoga
has a place for you.
Yoga for Flexibility
Yoga poses work
by stretching your muscles which helps you move better and feel less stiff or
tired. At any level of yoga, you'll probably start to notice benefits soon. In
one study, people improved their flexibility by up to 35% after only 8 weeks of
yoga.
Strike a Pose for Strength
Practicing
Ashtanga and Power Yoga is very physical but will help you improve muscle tone.
Since the poses involve five full breaths, it is more focused and entails
deeper concentration. Breathing, posing, moving and increasing flexibility
happen altogether which solicits a new level of discipline in your mind and
body. But even less vigorous styles of yoga, such as Iyengar or Hatha, can provide
strength and endurance benefits. Such poses are downward dog, upward dog, the
plank pose and build upper-body strength. The standing poses, especially if you
hold them for several long breaths, build strength in your hamstrings,
quadriceps, and abs. Poses that strengthen the lower back include upward dog
and the chair pose. All poses can build core strength in the deep abdominal
muscles.
Better Posture from Yoga
When you're
stronger and more flexible, your posture improves. Most standing and sitting
poses develop core strength, since you need your core muscles to support and
maintain each pose. With a stronger core, you're more likely to sit and stand
"tall." Yoga also helps your body awareness. That helps you notice
more quickly if you're slouching or slumping, so you can adjust your posture.
Breathing Benefits
Yoga usually
involves paying attention to your breath, which can help you relax. It may also
call for specific breathing techniques. However, yoga typically isn't aerobic,
like running or cycling, unless it's an intense type of yoga or you're doing it
in a heated room. Another one of the benefits of yoga is that stretching and
holding of postures also causes muscles to lengthen, which gives the body a
longer, leaner look.
Less Stress, More Calm
Yoga helps
relieve stress, unclutter the mind and helps you get more focused. Some yoga
styles use meditation techniques that help calm the mind. Focusing on your
breathing during yoga can do that, too.
Good for Your Heart
Yoga has long
been known to lower blood pressure and slow the heart rate. A slower heart rate
can benefit people with high blood pressure or heart disease and people who've
had a stroke. Yoga has also been linked to lower cholesterol and triglyceride
levels and better immune system function.
Good for your Bowels
The digestive
system gets back on track when the stretching in yoga is coupled with a
healthy, organic diet, which can relieve constipation, irritable bowel syndrome
(IBS) and acid reflux.
There are
various paths of Yoga that lead toward a comprehensive system. They are:
Hatha Yoga — a system of physical
postures, or Asanas, whose higher purpose is to purify the body, giving one
awareness and control over its internal states and rendering it fit for
meditation.
Karma Yoga — selfless service to others
as part of one's larger Self, without attachment to the results and the
performance of all actions with the consciousness of God as the Doer.
Mantra Yoga — centering the
consciousness within through Japa or the repetition of certain universal
root-word sounds representing a particular aspect of Spirit.
Bhakti Yoga — all-surrendering devotion
through which one strives to see and love the divinity in every creature and in
everything, thus maintaining an unceasing worship.
Jnana (Gyana) Yoga — the path of wisdom
which emphasizes the application of discriminative intelligence to achieve
spiritual liberation.
Raja Yoga — the royal or highest path
of Yoga, immortalized by Bhagavan Krishna in the Bhagavad Gita and formally
systematized in the second century B.C. by the Indian sage Patanjali, which
combines the essence of all the other paths.
Now lay out your mat,
load this video on your smart device and try out this Morning weight loss yoga exercise!!!
A spinning workout or what we call “Spin”, is a great way to burn calories
and relieve stress. The workout involves a stationary bike with various tension
levels. The bike also records your progress which motivates you to continue and
achieve your fitness goals. There are some great benefits from a spinning
workout.
Burn Calories
A 45
minute spin workout may allow you to burn approximately 500 calories which is
greater than other forms of exercise. However, the intensity of the workout
will determine the amount of calories burnt. As such, you can adjust your
tension according to the desired intensity.
Build Muscle Tone
This workout allows you to build muscle tone. The
workout mainly focuses on the core muscles, buttocks and thighs. When you
pedal, you work out your calves and thighs. If you maintain the standard
position of the bike, it helps to build your abdominal muscles. When you pedal
quickly, it starts the fat burning process.
Increased Cardio Endurance
Regular
spinning classes increase your cardio endurance. This triggers the body to feel
pumped and energized during daily activities.
Low Impact Exercise
This
exercise reduces pressure on knees and joints in comparison to other exercises
such aerobics or running. This workout is ideal for persons that suffer from
arthritis.
Relieve Stress
Spin is an
intensive workout and it is also a class which allows persons to meet and
socialize. The class is guided by an instructor which motivates persons
throughout the workout. The use of upbeat music also assists to create a stress
relieving environment.
Reduced Risks of Injury
As compared to other exercises, the
risk of injury is low. However, remember to stretch and warm up before classes
to ensure you don’t pull any muscles.
Adjustable Tempo
The
adjustable tensions on your spin bike can be changed in the workout session.
Your instructor will indicate when to adjust your tension level. This is
influenced by your desired fitness goals.
Track Your Progress
Most bikes have devices attached to
track calories burnt, mileage and pulse. This works as a motivating factor to
achieve your desired goals.
Whether you’re at the gym or have a
spin bike of your own, just hop on that spin bike, load this video on your smart
device, have some fun and burn some calories!!!
Zumba
is a fitness program which is a combination Latin and international music with
dance moves. Zumba routines integrate interval training, alternating fast and
slow rhythms and resistance training.
This
aerobic activity, reduces health risks, keeps excess weight minimum,
strengthens your heart and boosts your mood. Those who enjoy Zumba tend to do
it regularly and experience its advantages as an aerobic exercise.
However
if a certain movement or position causes pain, try to alter the workout to avoid
further pain. Also, remember that resistance training requires proper technique. As with any other exercise, proper form is important.
DON’T
FORGET TO WARM UP!!!
Now,
locate an open space, get ready and try out this Zumba Fitness Workout I've
found for you!!!
