Best Things To Know Before Go Your First Zumba Class

Stepping into a Latin-dance-inspired Zumba class for the very first time can be overwhelming. Between all the new faces and loud music, the whole scene can be a little unnerving. If you've always wanted to check out the "fitness dance party" for yourself, these eight insider tips will give you a sense of what to expect before heading into this fast-paced workout. This way you can leave your nervous feelings at the door and focus on the fun!

1. You're going to sweat

Committed gym rats will be surprised at the amount of sweat that builds up during class. There's an opportunity to take a quick break between songs or whenever you see fit, so be sure to bring a big bottle of water and a small towel. Trust me: you'll be happy you did.

2. Rock the right shoes

There's no need to invest in a pair of dance sneakers if you're not sure Zumba is right for you, but choose footwear wisely. Traditional running shoes are designed for front-to-back motion, and Zumba is all about the side-to-side movement and pivoting. Check out the bottoms of your sneakers at home, and wear the pair with the thinnest sole and most basic tread pattern — anything with ankle support will be helpful too.

3. Don't stand right up front

Even if you can't wait to get started, don't stand front and center at your very first class. Find a spot in the middle or toward the back. This way, you can get a grasp of the steps and follow people in front. After you attend a few times, try out different locations all around the room to see what you like.

4. Expect a mix of levels

Don't worry about being surrounded by the crew of So You Think You Can Dance. There will be a number of people who attend class regularly, but you'll find a mix of all levels, shapes, and sizes at Zumba. Certain hardcore dancers will be jumping and taking things to the next level with every step, while others will choose to take a break midsong. You're encouraged to do whatever feels right for your body.

5. Identify the regulars

At a huge Zumba class with tons of people, you won't be able to see every single step and motion from the instructor. During the first song, scan the room and look for the folks who seem to be a little more advanced and know what step is up next. This way you'll always have someone to follow if you lose the rhythm or just aren't sure what's going on!

6. The routine changes constantly

In most dance classes, one long routine is taught during the class, but Zumba takes a different approach. Once a new song starts to play, you begin with a clean slate and a whole new set of moves. There's no need to feel frustrated if there's a step you can't master.

7. It's OK to mess up

When class kicks off, teachers will yell, "Just keep moving!" Effort is everything, and no one is praised for their grasp of the choreography or technique. The mission of Zumba is to create an enjoyable workout that suits your needs. As long as you're continuing to move and refusing to give up, you're doing the workout right.

8. Prepare for noise

Folks who prefer a quiet, introspective workout might not find a match with Zumba. The music is pumping, and the instructor eggs on the class to yell, sing, and cheer. Social butterflies who love to get involved with the party should look up their closest Zumba location ASAP.

Source - popsugar

 

8 Secrets For Yoga Beginners Need to Know

“Yoga” is the best solution, if you want to live a balanced and healthy Life. Yoga is not just a form of physical exercise, but an all-encompassing religion of disciplined practices for sound and healthy living. If you are a Beginner, then you should keep in mind following essential points, which may help to achieve your Yoga Goal -

1. Yoga is not a religion

Because of where yoga came from and who practices it, some people think that it is a religion. But yoga is a way of life, a type of exercise, not a religion. Yoga is all about moving your body, finding out who you are, not who the world says you should be.

2. Yoga is not a “push until you drop” practice

Child’s pose has an important purpose. Use it. If you cannot keep your Ujjayi breath steady and on point, it is time to drop to Child’s pose and regain your breathing and composure. If you are not breathing correctly, the yoga is not going to do what you need it to. It is okay to drop and meditate and get back on track.

3. Get a good mat

I used to doubt there is much difference in the mats. I was dead wrong. It completely changes your practice to have a mat that is thick and comfortable but most of all grips well. I believe a great mat is worth the extra money.  

4. I did not lose weight the first month

I was so frustrated. Thankfully I did not join to just lose weight. I started to get my life back from cancer, as a recovery, so I kept going. The second month I lost barely anything, but the third month I dropped 15 pounds. My theory is that those first two months I was developing so much muscle and muscle weighs more than fat.

5. Always practice on an empty stomach

A light, healthysnack may be good before cardio, but this is not the case in yoga. You are bending and activating the core so much, you want to come to class with an empty stomach and an open mind. There is plenty of time for an amazing post-workout meal. You don’t want your breakfast to end up on your mat. Bring water, that is all you need.

6. No one is watching you

Seriously, I used to be so paranoid about how I looked with my gut hanging out, etc. Once you really get involved in yoga you realize it is just you and your mat. Close your eyes and dive in. It is just you and your mat. Stop worrying about others. The same goes in life.

7. Take pictures

Getting involved in yoga challenges is great because you take pictures of the poses and meet other yogis. Even if you are not a social bee, take the pictures, you will be glad you did. I love laughing at old failures and celebrating new victories.

8. When you wake up “too sore” to go to yoga, go anyway

One of the best things you can do for your soreness is stretch it out. You will learn to crave that soreness. The more you stretch, the faster it goes away.

The original article published - activewearusa

5 Exercise to Keep Your Knees Healthy and Stronger

Whether you're a gym rat or you simply have a rigorous walking routine, your knees take a pounding day to day. What's more, women are more likely to experience knee pain than men. 
Add a few of these key exercises to your next workout routine to help keep your knees ready for action.

1. Calf stretch

Stand at arm's length away from a wall. Place your right foot behind your left foot. With your hands against the wall for support, slowly bend your left knee forward, keeping your right knee straight, your right heel on the floor, and your left knee above your left foot. Hold for about 30 seconds. Switch legs and repeat.

2. Single-leg hamstring curl

Using your right hand for support (hold the back of a chair, the wall, or even a tree trunk) shift your weight to your right leg. Slowly bend and lift your left knee, engaging your hamstring to bring your lower leg high behind you (as shown); lower your foot. Do 20 reps and then switch legs.

3. Partial squats

Stand with your feet shoulder-width apart and pointed straight ahead. Slowly squat until you’re at about a 45-degree angle, bending at the knees but making sure the knees do not extend forward beyond the toes. To help keep your balance, try the partial squat while leaning your back against a wall (partial wall squat)

4. Leg raises

Lie face up with your left knee bent, right leg straight, arms by your sides with palms on the floor. Exhaling, lift your right leg toward your chest as comfortably as possible while contracting the front of your thigh; keep your abs tight and hands on the floor. Immediately and slowly lower your leg back to the start; switch legs and repeat. Do 10-12 reps per side.

5. Step ups

Step up onto a low bench or stair with your right foot, then bring up your left foot. Step back down, right foot first. Do 20 reps; then repeat, starting with your left foot. Too easy? Make the move more challenging by holding a dumbbell at your shoulder with your right arm when stepping with your left leg, and your left arm when stepping with your right leg.

6. Bridge

Lie with your knees bent, your arms at your sides, palms down. Tighten your glutes and core; raise your hips to form a straight line from your shoulders to your knees (A). Bend your right leg toward your chest (B); straighten your leg and point foot (C); bend your leg and return to start. Repeat, alternating sides, for 1 minute.

Original Article - health

Flat Abs Workouts by Halloween

With Halloween parties and the holidays quickly approaching, it's time to get (or keep) those abs in tip-top shape — after all, you don't want Spanx accompanying you as your dinner party date! The next time you hit the gym or go to stretch after a workout, bring these three ab exercises to your usual routine.

This combination doesn't take very long, nor does it require equipment (commercial break activity, anyone?), but the combination of the three will tighten and tone your tummy in no time, so you can rock that costume or LBD with confidence.

1. Russian Twist

2. Elbow Plank

3. Toe Touches

Source: POPSUGAR Studios

6 Tips You Need To Know Before You Go Kickboxing

Whether you’re looking to increase strength, confidence, coordination, or you’re just after a kickass cardio workout, kickboxing will keep you coming back for more. Kickboxing” is something of a catchall term. Get ready for Kickboxing with these tips - 

1. Set a personal goal. 

Determining your own goals, abilities, and aptitudes is an important first step before any undertaking, but it’s especially important before beginning a new exercise regime.

2. Find the right class — and instructor.

Once you know what sort of class you want, speak to a few different teachers, read some Yelp reviews, and maybe even observe a class before signing up. Krazy Kardio is one of popular Fitness Studio that offer Cardio Kickboxing Workouts at low price.

3. Be honest about what you can handle.

If you’re concerned about your level of fitness, it’s always wise to consult your doctor before beginning a new sport, particularly if you suffer from chronic conditions like asthma, diabetes, or obesity. Kickboxing can be more intense than a normal exercise program, and classes may challenge your body in ways it’s not yet used to.

4. Get geared up.

When selecting a gym, it’s also smart to find out if it’s necessary to purchase any kickboxing gear. In any event, clothing should be neither too loose nor restrictive (most active gear should be fine — just leave the baggy sweatshirts at home), and a water bottle and towel will likely come in handy.

5. Fuel properly.

To fuel up before an evening class, Carbohydrates are a great source of energy, and fueling up before a workout (ingesting up to one gram per pound of bodyweight) will keep oxygen in the blood and maintain energy levels

6. Start on a peaceful note.

There’s a reason martial artists are stereotyped as spending a lot of time sitting cross-legged in monasteries. Meditation Mindfulness and martial arts are best. Give it a try before arriving at the gym.

Source - Greatist

Zumba Workout (Dance) Video For Beginners

Zumba Dance Workout For Beginners

Get a Better Body With Mix-and-Match Boxing Moves

Get Better Body with Mix and Match Boxing Moves and improve your fitness. Just follow these easy workout steps and achieve your fitness Goal.

1. Punch off the pounds

2. Arms & shoulders: Back fist

3. Arms & shoulders: Pike push-up

4. Abs & back: Knee strike

5. Abs & back: Sit up and punch

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