Tag: Fitness Levels

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Weight Loss Exercise

Build Muscle Using Circuit Training



If you want to build muscle using circuit training then you have to know that circuit training  is one of the most time efficient and strenuous types of workouts that you can do, but is very effective for building endurance and mass at the same time, and if you want to lose some fat then this type of workout also can’t be beat.

All circuits are comprised of three components.

  • Exercise movements: free weights, body weight, speed, power, or sport based (such as punching drills).
  • Repetitions: ordinarily in the higher ranges (12-50) to increase lactic build up, but lower and medium rep ranges (or a fusion of all three) are great for weight loss and building muscles.
  • Rest intervals: kept short to stimulate a state which stimulates the output of the male growth hormone and anaerobic fitness.

What to Watch When Circuit Training

Working out more often than not incorporates the initial few warm up drills to get the heartbeat raised, followed by carrying out as many repetitions as you can in a specified time frame (or maybe a determined number of reps) at every station, along with a rest interval of 5-20 seconds between each station, until such time as one particular circuit is carried out. If your muscle training program is not giving you the results you really want, and you are struggling to develop muscle size and definition, you may ought to kick start your progress all over again with circuit training. You could find it tricky to start with, but shortly after that you will have raised your strength and fitness levels above your expectations.

In case you are already experienced with lifting weights, the stimulus from high repetition circuit training is unlikely to be good enough to activate strength increases. Include instability as a substitute for doing exercises using a fixed surface, like the floor or a bench, use an exercise ball to make your body and muscles continue to work harder so as to keep balance.

How to Build Muscle using Circuit Training

Build Muscle Using Circuit Training

Build muscle using circuit training

To boost the potential to build muscle using circuit training, a strength and fitness circuit can be devised. This may be done by introducing exercises from a strength training programme and performing them back-to-back with exercise movements from a calisthenics program. For example, complete a set of dumbbell squats in the 6-15 rep range. End the set 2 or 3 repetitions prior to reaching failure. This is quickly followed by 10-15 reps of step ups. Build muscle using circuit training by constantly overloading your muscles and making sure that you have nothing left at the end of each set.

The secret to a decent figure is excellent muscle development plus low body fat. Make use of the Kettlebell swing to develop your leg muscles and incorporate it in a metabolic resistance training workout this way:

  1. Kettlebell swing
  2. Hip Extensions
  3. Kettlebell swing
  4. One Leg Lying Cable Knee Raise
  5. Kettlebell swing
  6. Dumbbell Pullover
  7. Kettlebell swing
  8. Reverse Grip Smith Machine Bent Over Row
  9. Behind The Back Barbell Shrug

You may need a couple of circuits using sub-maximal weights at the start. Make sure to determine what resistance you can expect to handle following a few loosen up rounds. Because every single movement triggers your body in a different way, you can actually work at a fast tempo. This helps to develop muscle size and definition and get rid of fat. Unlike low intensity cardiovascular exercise that eats up muscle, using weights like this forces your body to pack on muscle mass and to reduce excess adipose (or fat) tissue.

It’s essential to have a record of the weight loads used as well as rest periods. Endeavor to boost intensity each and every training session.On completing every round, take a breather for about 15-40 seconds and after that start another circuit. If you wish to shed extra pounds, shorten rest periods, but still train with big weight loads always.

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Weight Loss Exercise

Can Anyone Do Zumba?



Can Anyone Do Zumba? Zumba exercises are being touted as the newest fun way to lose weight, Zumba instructors call it “exercise in disguise”, but this doesn’t mean that Zumba is easy. On the contrary, Zumba will leave you panting and sweating as you get going. So is it suitable for everyone?

Can Anyone Do Zumba?

Can Anyone Do Zumba?

Can Anyone Do Zumba?

Zumba classes are fantastic for bringing people of all shapes, sizes and ages together. The key premise is to have fun, and the workouts are suitable for just about everyone. Kids are even invited to certain Zumba classes! Even if you’re very overweight, you can take it at your own pace until your stamina improves.

If you’re pregnant, Zumba exercises are still a possibility. However, it all depends on your level of activity before you became pregnant. If you’re not used to aerobic exercise then it’s not usually a good idea to start during pregnancy. Always ask your doctor before proceeding.

What About Older Participants?
Zumba Gold classes have been designed specifically with the older generation in mind. It’s the same premise, just slightly altered to suit the fitness levels of the baby boomers. For those who have specific physical issues, it’s a good idea to ask your instructor before you begin. Many are happy to advise you on how to take part in a regular Zumba class at your own pace. Some classes are even designed to be followed from the comfort of a chair, if you need to.

If You Know You’re Out Of Shape…
If you’re out of shape, that is you don’t regularly exercise and find you get tired out quickly, then you should always approach any new form of exercise with caution. Listen to your body, and know your own limits. Yes, you will probably be tired out after a Zumba session, but you’ll notice the improvements week on week. Remember, if you’re in any doubt you should always visit a doctor for advice.

What About Zumba At Home?
There are a variety of Zumba games and DVDs that’ll teach you how to do the Zumba exercises from home. These are generally safe, and are often designed at a more basic level than some Zumba classes. The main risk with an at-home option is that you may not have the motivation to really push yourself to burn those calories! If you do decide to do Zumba at home, the same rules as above still apply: listen to your body, and visit a doctor if you experience any problems.

So they answer to Can Anyone Do Zumba? is in fact yes although you want to be careful of the class that you do take.

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Weight Loss Exercise

What is a Zumba Class?




Zumba is the dance fitness craze that is slowly taking the world by storm. The best thing about the Zumba basic workout is the fact that it’s fun! Unlike traditional aerobics, this workout is disguised in the form of a fun dance. Don’t let that fool you though: you will be getting a full body workout in your Zumba class. But what exactly can you expect?

A Zumba class is fun, but don’t expect them to easy. They will require you to work hard! That said, you don’t need to have any experience in dance to join in.

What is a Zumba Class?

What is a Zumba Class

Your Zumba class will usually take place in a traditional dance/ exercise studio with the instructor demonstrating the moves at the front of the class. There are often mirrors to make it easier to see what’s going on. Classes typically last for one hour, with a warm-up at the beginning and cool-down with stretching at the end.

The good news is that it’s nearly impossible for a Zumba class to get boring. The music is a mix of samba, merengue, cumbia and reggaeton. Each track is different from the last one, and a new dance routine comes into effect as the music changes.

Depending on your current fitness levels, you’ll probably start to sweat early on in the class. It helps to wear sweatbands to wipe this away from your face as you dance.

What Are The Zumba Workout Moves Like?

Any Zumba workout will depend on what the instructor is like. Some of the common moves include cha-cha-chas, mambas, side touches and V-steps. It can be difficult to keep up at first, when you have no experience with this kind of dance. However, the more you repeat it then more you’ll find that it sinks in.

What If You Can’t Dance?

Let’s face it, we aren’t all born with the gift of coordination. If you’ve not got the best rhythm, or feel you have “two left feet” when it comes to dancing, can you still benefit from a Zumba basic workout?

Yes, you may find it difficult at first, but this is true with anything new. Just with anything else, however, you’ll find that it gets easier as you go along. The best thing about the Zumba basic workout is that you can start at beginner level. Nobody is scrutinizing your dancing skills here; it’s all about having fun along with the music! As long as you’re moving, even if you don’t get the moves just right, you’re doing it right!

What If I Don’t Enjoy a Zumba Class?

Although few of us associate exercise with fun, Zumba is meant to be just that. The only way you can decide whether or not it’s for you is to try it out! Most people find it a great way to burn calories – a lot more fun than working out at the gym. That said, most instructors will let you test out the Zumba class once before you make a decision to stay or not.