Archive for the ‘CrossFit for Women’ Category

Madonna: The Life of being a Crossfit-Loving Celebrity

01 Mar

Tags: Brilliant Teachers, Brown Rice, Charity Work, crossfit, Daily Mail, daily workout, Day Six, exercise, Folk Medicine, Giving Birth, Japanese Folk, Longevity, Lourdes, Macrobiotic Diet, Macrobiotics, Madonna, Regimens, routine, Six Days, Stair Master, Traditional Cultures, Traditional Philosophy, Whole Foods, workouts
Posted in Burn Fat, CrossFit, CrossFit for Women, Diet and Food, Flexibility exercises, Home, Keep Fit, Workout Routines | No Comments »

Madonna: The Life of being a Crossfit-Loving Celebrity

How does she have the time with constant touring, 3 children, and charity work? Much of her fitness is done in the form of cardio, and more specifically, dancing. If you’ve ever been to one of her concerts, you’ll see that she’s more limber, suave and flexible, than most of the dancers half her age.

Madonna is very holistic in her approach to health and wellness. You’ll understand why she stays young and physically fit when you read about her diet and training regimens. By the time you finish this article, you will hopefully have developed a new found respect for her.

Madonna follows something known as “The Macrobiotic Diet.” Macrobiotics means “the way of longevity.” Long-lived traditional cultures drew from Oriental and Japanese folk medicine to create a version of their traditional philosophy of health.

Whole foods, such as brown rice, are central to a Macrobiotic diet. In the 20th century, a few creative and brilliant teachers emerged, such as the Kushis (who immigrated to the United States from Japan), who distilled the wide-ranging ideas and interpreted them for modern, urban, and industrialized life.

The Daily Mail in Britain reports that Madonna works out two hours a day, six days a week. Her first two sessions are Yoga/Pilates (discussed later in the article), and for her third session, after lunch, she chooses from a variety of options including karate, swimming, weightlifting, running, cycling, and occasionally horse riding (except several years ago, she broke some ribs horseback riding).

The Daily Mail claims she also uses a “Stair Master” in her office as she takes calls. She supposedly maintained a 45-minute-a-day “Stair Master” regime until the day before giving birth to her first child, Lourdes.

When someone has such limited time, as Madonna does, especially when she’s on the road, it would be advisable to condense one’s workouts. I say, pick 8-12 of your favorite exercises (1-2 per major body part: Chest, Back, Legs, Arms, Shoulders), and perform a circuit with them.

A circuit session consists of a series of exercises or stations performed in succession with minimal rest intervals in between; this cuts down considerably on time, which is probably important to someone with a schedule as busy as Madonna’s.

It works well for developing strength, endurance (both aerobic and anaerobic), flexibility and coordination. So the guidelines of circuit training are: 8-12 exercises, 12-15 reps per station, 50-70% of your one rep max, rest only as long as it takes to get from one station to the next, and 2-3 minutes rest between each circuit.

You can do a total of 1-3 full circuits depending on how much time you have. This full-body routine can be done 2-4x per week. Here’s an example of a circuit workout if you’re in a gym:

Warm up (5-10 minutes of cardio)
Dumbbell lunges
Dumbbell Rows
Dumbbell Flyes
Dumbbell Overhead press
Dumbbell curls

So how do you find her workout routine? You don’t have to be a celebrity to engage yourself in crossfit activities. She is just an ordinary woman with extraordinary health workouts. Why not try?

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De-clutter your mind and de-stress with our Relaxation Music and meditation App, Binaural Beats App at http://www.WhatIsListening.com , read more inspiring stories at http://www.WhatIsListening.com/Blog/

Jessica Simpson’s Circuit Training and Crossfit Workout Activities

01 Mar

Tags: Burning Zone, crossfit, daily workout, Dukes Of Hazzard, exercise, Feminine Physique, Glutes, Gymnast, Happy Medium, health and fitness, Healthy Lifestyle, heart rate, Jessica Simpson, Lifestyle Balance, Ms Simpson, personal trainer, Resistance Training, routine, South Beach Diet, Squats And Lunges, Two Birds, Workout Routine, Yo Yo
Posted in Burn Fat, CrossFit, CrossFit for Women, Diet and Food, Flexibility exercises, Home, Keep Fit, Workout Routines | No Comments »

Jessica Simpson’s Circuit Training and Crossfit Workout Activities

Before her movies, Jessica Simpson was by no means out of shape. She had what they would call a bikini body, which is all there, but not athletically toned. She then enlisted the aid of a personal trainer and began a fitness crusade. Her regimen included working out for up to 2 hours a day, 6 days a week in order to get the look she wanted for The Dukes of Hazzard. And what a look it was, sporting legs that would be the envy of many a gymnast.

She incorporated a combination of running and resistance training into her workout routine, putting special emphasis on squats and lunges, which is most likely why those legs and glutes looked so great on the screen. Her diet was pretty simple; she followed the famous South Beach Diet, which is pretty much low carb and high

With all that training and hardcore dieting, you’d think that Jessica Simpson would have been able to keep that toned, feminine physique. However, I think she experienced the common case of over-training and yo-yo dieting. Her routine was not sustainable and she fell off the wagon.

My professional opinion is that Ms. Simpson shares this experience with a lot of women who need to find a happy medium, a healthy lifestyle balance. With the right amount of exercise (not too much, not too little) and a diet you can maintain year round anyone can keep up a good level of health and fitness.

Jessica Simpson’s Monday-Wednesday-Friday: Circuit Training and Crossfit Tips:

This is a great way to get in shape FAST! Because the pace at which you workout can be regulated by either yourself or your trainer and getting your heart rate into the ‘fat burning zone’ can be done quite easily.
Also, the resistance aspect of the exercises outlined below will tone and sculpt the physique to what is desired, so you are actually killing two birds with one stone so to speak. You are burning fat by keeping a good pace with little rest between exercises, and you are building lean muscle through the chosen exercises.
When designing a circuit training plan, it is important to ensure that the exercises are laid out in an appropriate order so as to maximize recovery in a particular muscle group, while keeping the intensity of the workout high.
This is done by following a very simple guideline of working the upper body; core to lower body. For example, we do pushups, working the chest, shoulders and arms. The next exercise would be abdominals or back, followed by a leg exercise.
From the exercises below, choose 3 from each section for your circuit. There are 9 exercises in all. Perform 4 sets of each one, getting 20 – 25 reps per exercise before moving on. Make sure to keep the format upper to middle to lower.

Circuit Training:

Upper Body Exercise – 4 sets of 20-25 reps
Middle Body Exercise – 4 sets of 20-25 reps
Lower Body Exercise – 4 sets of 20-25 reps
Upper Body Exercise – 4 sets of 20-25 reps
Middle Body Exercise – 4 sets of 20-25 reps
Lower Body Exercise – 4 sets of 20-25 reps
Upper Body Exercise – 4 sets of 20-25 reps
Middle Body Exercise – 4 sets of 20-25 reps
Lower Body Exercise – 4 sets of 20-25 reps

Making Your Own Comfortable Crossfit Workout

27 Feb

Tags: crossfit, daily workout, Energy Level, exercise, exercises, Free Fitness, High Impact, Jogging In Place, Jump Rope, Jumping Jacks, Leg Presses, Low Impact, Muscle Groups, Pound Weights, Punches, Push Ups, routine, Strength Training, Tendency, Upper Body Strength, Ups, Weightlifting, Workout Program
Posted in Burn Fat, CrossFit, CrossFit for Women, Flexibility exercises, Home, Keep Fit, Workout Routines | No Comments »

Making Your Own Comfortable Crossfit Workout

Crossfit is a popular workout program that integrates cardio, strength training and flexibility through exercises such as sprinting, gymnastic, weightlifting, rowing and more. While it’s convenient to have all of the tools needed for a Crossfit workout right at your gym, you can design your own Crossfit workout if you want to save some money or you just prefer to work out at home.

Do your research. Crossfit includes a wide variety of exercises that work every part of the body. Choose the exercises that you like and that are appropriate for your fitness level. If you’re accustomed to high-impact exercises, you can include jumping jacks and jump rope in your cardio routine. If you’re just starting to work out, stick to low-impact cardio, such as throwing punches or jogging in place. Similarly, if you struggle with upper-body strength, start with 5-pound weights, rather than jumping right into pushups.

Vary your exercises. Don’t just vary the specific exercise you are doing, but vary the muscle groups that you are working. There is a tendency to want to do more of what you do well, because it makes you feel confident. Switch it up every other day, include stretching into your routine and work on the muscle groups that are weaker and, in turn, harder. If you do a lot of push-ups or rowing one day, focus on leg presses and lunges the next day. Varying the muscle groups also ensures that you build strength all over.

Track your routine. Not only will tracking your routine keep you accountable, but it helps you avoid repeating exercises too often. Tracking your routine also helps identify what is effective and what is not. Keep a journal or use a free fitness website like SparkPeople to write down what did during your workout and what you ate that day. Also note your energy level, how sore you are and how much weight or many inches you’ve lost.

Challenge yourself. When using 5-pound weights gets easy, increase the weight you’re lifting. When your lunges get easy, go deeper and when you don’t feel your stretches, stretch further. You will build strength as you continue to practice Crossfit workouts; to avoid plateaus; you have to continuously challenge yourself.

How to Tighten Your Stomach with Simple Home Workouts and Discipline

27 Feb

Tags: Abdominal Exercise, Abdominal Exercises, Accumulation, Cardiovascular Exercises, Cardiovascular Workout, crossfit, daily workout, Elbows, exercise, Guilt, Home Workouts, How To Tighten Your Stomach, Nibble, Nutritious Food, Pastry, Paunch, Pointers, routine, Rule Of Thumb, Stomach Crunches, Stomach Exercises, Target, Torso, Twang
Posted in Burn Fat, CrossFit, CrossFit for Women, Diet and Food, Flexibility exercises, Home, Keep Fit, Workout Routines | No Comments »

How to Tighten Your Stomach with Simple Home Workouts and Discipline

While there are many exercises that target the stomach, unfortunately these don’t help unless they are combined with cardiovascular exercises. This is because while stomach exercises like abdominal crunches target the abs and reduces the fat, this reduction is only temporary.

Excess flesh still remains, which encourages the accumulation of fat in that area. If your paunch is very slight and barely noticeable when you have clothes on, you could get away with doing just abdominal exercises. But if you have a rather large stomach, you need to combine the following abdominal exercises with an aerobic or cardiovascular workout like jogging.

Diet

Just because you’ve exercised today, doesn’t mean you reach for that chocolate pastry without a twang of guilt. Remember, exercise should be combined with the right diet to achieve results. Don’t starve yourself, eat well, and eat healthy, nutritious food. Stay away from sweets. Of course, you can nibble on the occasional desert, but don’t make it a habit, even if you don’t have a tendency to gain weight. It’s just not good for you.

Breathing

It’s always confusing to remember when to inhale and when to exhale. The basic rule of thumb to follow is to INHALE when ‘opening up’ and EXHALE when curling up. This rule is applicable to around 90% of all exercises, and to all abdominal exercises, so by following it you can be sure that you’re exercising the right way.

Stomach crunches

Almost everyone knows this basic abdominal exercise: knees bent, hands behind head, feet and lower back flat on the floor, lift torso upwards slightly and come down. Here are some basic pointers to keep in mind when performing this exercise:

Don’t bring your elbows close together when you lift your torso off the floor.
Don’t try and touch your head to your knees. You don’t have to get up completely. Just lift yourself a few inches off the floor.
When you lift yourself, try and hold this position for a few seconds. Start with 2 seconds, and work up to 5 seconds. This is far more beneficial than doing numerous quick crunches.
Gradually increase the number to sets of 10-15 crunches. Do around 5 sets. If you manage to hold each lift for a few seconds, 5 sets should be more than sufficient. Once you’ve mastered this, you could gradually work up to 10 sets.

Reverse crunches

1. Keep your hands flat out on your sides.

2. Lift your feet off the floor, so your knees form a 90 degree angle with your torso.

3. Using your stomach muscles, EXHALE and bring your knees forward so they touch your chest. Hold.

4. Slowly, INHALE and push them backwards till they reach the 90 degree position once again. Do 5 sets of 10-15 reverse crunches.

5. Once you’ve mastered the basic reverse crunch, try this: instead of bringing your knees forward, straighten one leg at a time till your toe touches the floor.

6. Slowly, work up to straightening both legs together, and brining them up again. Remember, the key is to do this slowly. (Ouch!)

Warming up and stretching

Before beginning any form of a workout, whether it is cardiovascular or spot training, it is imperative that you first warm up. Warming up could include some spot jogging, or if you are out in the open, a brisk walk. Cool down after you complete your workout, and then stretch. Stretches should be performed at the fag end of your workout, when your muscles are already warm and flexible, to reduce chances of them tearing.

And finally, some good news: abdominal exercises need not be done more than three times a week. So do them regularly, and do them right. You’ll be thrilled with the results.

Domestic Workout: Top 6 Crossfit Workouts You Can Do Without Going to Fitness Gym

27 Feb

Tags: Aerobic Classes, Average Person, Commercial Breaks, Cordless Phone, crossfit, Cupboard, Daily Chores, daily workout, Empty Seat, exercise, Fact Women, Finger Joints, Fitness Gym, Fitness Workout, Glass Of Water, Gym Workouts, Hand Lotion, Iphone, Mild Soap, Person Burns, routine, Sedentary Job, Undergarments, Varicose Veins
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Domestic Workout: Top 6 Crossfit Workouts You Can Do Without Going to Fitness Gym

You don’t have to sweat it out in a gym in order to stay fit. Simple daily chores such as washing your undergarments yourself or dusting your shelves can do the trick. In fact, women who stay fit by working around the house not only lose as much weight as women in aerobic classes, but are also better able to keep the weight off for a longer period. All you need to do is try and accumulate at least 30 minutes of physical activity through the day. And it’s just as easy said as done!

1. Washing your undergarments yourself is excellent for finger joints. You can kiss arthritis in your finger joints goodbye. Make sure you use a mild soap though, and follow up by applying a hand lotion, to avoid drying your hands.

2. Invest in a cordless phone and walk around while chatting. Can you think of a more enjoyable way to burn calories?

3. Instead of asking the office peon to fetch you a glass of water, get up and get it yourself. Refill your glass of water every hour. This helps boost circulation, and will reduce the risk of you developing varicose veins.

4. Don’t just flick the channel during commercial breaks. Get up and do something: change the bedcover, tidy up your cupboard shelves or just walk around.

5. When you drive down somewhere, park your car in a far-off spot so you walk more to reach your destination.

6. Stand up while riding the train or bus, instead of sitting. An average person burns around 140 calories an hour while standing, as opposed to 100 calories an hour while sitting. That may not seem like a huge difference outright, but those additional calories add up to quite a bit, over a period of time. So the next time you are tempted to grab that empty seat in a bus or train, resist, especially if you are in a sedentary job, and have been seated all day anyway.

Get the best iphone app for fitness and app for working out at http://www.DragonTortise.com This fitness app explores functional fitness and training at its best. Get more fitness tips and workout ideas from http://www.DragonTortise.com/workouts/

Crossfit Jumping: Improving Your Vertical Jump Height and Strengthening Your Leg Muscles

27 Feb

Tags: Agility, Aim, Barbell, crossfit, daily workout, exercise, exercises, Glutes, Hip Abduction, Hips, Jump Height, Jump Jump, Jump Rope, Jump Ropes, Leg Muscles, Little Girls, Repetitions, routine, Shoulders, Squats, Vertical Jump, Weights, workout, workouts
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Crossfit Jumping: Improving Your Vertical Jump Height and Strengthening Your Leg Muscles

The main purpose of all of these exercises is to increase the height of your vertical jump. Jump workouts work so well because they strengthen the muscles needed to be able to jump higher. Some of these exercises require equipment, while others need nothing but your determination to succeed.

1) Squats – Squats require a barbell (just like you would use for benching) and weights to go on the barbell. It is one of many workouts to jump higher that can really improve your vertical.

To perform a squat, rest the barbell centered on your shoulders and squat down low. Then, slowly rise back up keeping the bar parallel to the ground. Remember to always keep your back straight and never to be hunched over.

When you first start squatting, go with a pretty light weight and just aim for repetitions. That way you can get the hang of the squatting motion before you start really lifting.

2) Standing Hip Abduction – A more moderate jumping workout that does not require weights is the Standing Hip Abduction. All you need to do is find a wall or something else you can lean against.

Lean your hand against the wall and raise your raise your opposite leg as high as possible. Try and hold this position for around 5 seconds. Then, slowly let your leg go back down and repeat. Now do the same with your other leg. You should feel tightening in your outer hips and glutes. If you do not, then try holding your leg up for even longer.

If you want to really push yourself then hold your leg up for as long as you can and time it. Try to do the exercise again and beat your first time without resting in between. If you push yourself, then you should be able to make it.

3) Jump Rope – Jump ropes are not just for little girls. They are a great way to build speed, agility, strength, or warm you up before a workout. Of all the vertical jump workouts, jumping rope may be the most surprising to people.

If you are jumping rope to warm up, then just jump slowly. Make sure you keep a rhythm and do not slam the ground when you land.

When jumping rope, you should not even be able to hear your feet touch the ground because you are just jumping lightly.

4) Sprints – Ah yes, the dreaded sprints. Sprints are an extremely great basketball workout because not only do they help build the leg muscles needed for a higher vertical, they also get you into great basketball shape.

Even though sprints may not be your favorite activity, it is important that you do them and push yourself to your limits. Jogging WILL NOT help you here; only sprint.

Find a flat surface that is 25 yards or longer. A basketball court is perfect. Sprint as hard as you can back and forth along the length of the court. Don’t stop until you absolutely have to. When you do stop, get a drink of water and start running again.

Artistic Workout: Dropping Pound by Capoeira Dancing

27 Feb

Tags: Abdomen, African Music, Africans, Art Form, Brute Force, Cardio Workout, Cartwheels, crossfit, Dance Sequences, dancing, exercise, Exercise Training, fitness, Fitness Strength, Groundwork, Group Exercise, Handstands, Head Butts, Music Is The Key, Prowess, Roda, Slaps, Sugar Plantations, Traditional Martial Art
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Artistic Workout: Dropping Pound by Capoeira Dancing

The Origin

Instead of the boring routine of aerobics and callisthenics, try Capoeira as a form of exercise for a change. Capoeira is the Brazilian fighting dance whose origin can be traced back to the nineteenth century. It was invented by enslaved Africans who worked on Portuguese sugar plantations in Brazil.

The Difference

Capoeira is easily distinguishable from other martial arts, as it emphasises fluid acrobatic sweeps, kicks, and head butts, with a lot of groundwork such as upside-down kicks, handstands, cartwheels, and rolls. Elbow-strikes, slaps, punches, and body-throws are rarer in this sport. In fact, the entire martial art form is more like a dance than any other traditional martial art. This is possibly due to the fact that the slaves had to camouflage their martial arts prowess from their captors. Traditionally a circle, called a roda, was formed around which participants would sing or play musical instruments. At the centre of this circle, two participants would spar with each other.

Capoeira as Exercise

As a form of exercise, Capoeira is a group exercise that will maximize your ‘cardio’ workout. It is a form of exercise that stresses on balance, flexibility, and strength. In an average two-hour session, you will rarely be sitting immobile for long.

Capoeira does not involve brute force. Instead, it is more about being inventive with the flow. A Capoeira exercise training session starts with a warm-up routine to stretch your muscles. The exercise can start with repeated kicks and falls, which will help in developing your thighs and abdomen and building your general stamina. This exercise progresses into more intricate and difficult dance sequences. The energetic kicks, ducks, and twists that make up Capoeira help to increase your agility, flexibility, fitness, strength, speed, and co-ordination.

The Music

Music is the key to any Capoeira session. Usually African music is played in the background to give it the traditional feel and recreate the conditions in which Capoeira was originally performed. Common musical accompaniments used are the tambourines or drums. The most important musical instrument for Capoeira is the berimbau. Made from wood, wire, and gourd, this instrument controls the entire tempo of the session.

The Session

In a Capoeira session, when two opponents face off within the roda, there are no actual physical blows delivered. Hits are feigned or shown; none are actually carried through, so participants do not need to fear walking away with bruises after a session. Instead of actually trying to block attacks physically, opponents try to evade them. Capoeira is about creativity and spontaneity. Duellists try to be unpredictable as there are no set rules. Capoeira is more like a dance than a duel.

The Moves

The most basic stance in Capoeira is called ginga, which a person performs constantly in a triangular dance-like pattern. All the other steps of Capoeira build on from this basic step. Both feet are kept approximately a shoulder’s width apart. One foot is slid backwards and then brought back again to the base and the second foot then is slid backwards. This motion allows the ‘Capoeiristas’ to lunge, squat, and then lunge again, allowing them to move around the roda quickly. This movement helps to keep the game unpredictable.

When Capoeira is adopted as a form of exercise, the traditional moves are sometimes modified slightly. Complex acrobatic moves are replaced with moves that are found in ‘cardio’ exercises and aerobics. This form of Capoeira is simpler than the traditional form, and is finding its way into gyms around the world. Capoeira helps in not only building muscles but also toning the entire body evenly. It is an excellent form of exercise and also a great way to make new friends.

The Crossfit Discipline of Taekwondo

19 Feb

Tags: crossfit, daily routine, exercises
Posted in Burn Fat, CrossFit, CrossFit for Women, Flexibility exercises, Home, Keep Fit, Workout Routines | No Comments »

The Crossfit Discipline of Taekwondo

If practiced correctly with an experienced instructor martial art training can positively impact the rest of your life. There are many benefits of Taekwondo for all ages depending on what you wish to achieve throughout your training. Martial art training is something which should not have an age limit on because everyone regardless of age and ability can get something positive back out of their Taekwondo training if they are taught correctly.

SELF DEFENCE

Learning the ability to defend yourself has a lot to do with self confidence, one compliments the other. Self defense is a natural by-product of any martial art and is one of the main reasons why people continue to train, to ensure that the skills they have learnt are at the forefront of their mind.

SELF CONFIDENCE

A lot of adults as well as juniors have low confidence and self esteem before and after they step foot on the floor to train and this is one of the main reasons for people to join a Taekwondo club. Through your Taekwondo training you should automatically gain more confidence both physically and mentally. Your instructor is instrumental in this, in encouraging you in the right direction and giving you advice as well as positive criticism on your training.

Parts of your Taekwondo training, if you wish to do so, are regular grading (going for next belts), competitions and educational seminars. However, every single person is an individual and is allowed to go at their own pace when it comes to grading. If you are in any doubt then go and speak to your instructor. They should know what you are capable of and help you to overcome any anxiety you may have. If you only want to train then that is fine.

DISCIPLINE

Because of the content of Taekwondo training the instructor has to ensure it is taught in a safe environment where no one is going to get hurt. Therefore Taekwondo training should be very strict to ensure students safety. Also because the whole Taekwondo system is built on‘respect hierarchy’ students are expected to listen carefully to the instructor and follow instructions. Especially younger students who are renowned for lack of discipline soon learn that if they want to continue training they have to conform to the strict Taekwondo regime.

FITNESS

When starting Taekwondo training no one should worry about their fitness levels. The instructor will recognize that every person has totally different fitness ability and will discuss it prior to training.

For people who wish to start training to improve their fitness levels Taekwondo exercise works the majority of muscles both upper and lower body and when you reach a higher level requires a certain amount of stamina. Every person as mentioned before is an individual so it is up to yourself how much energy you exert into your training.

FLEXIBILITY

This is like anything you do and is just practice, irrespective of age. Taekwondo training does require a certain level of flexibility but this will come with time and your instructor will help you and tell you the stretches you should be practicing to improve your flexibility.

Kickboxing: Crossfit Plus Self-Defense

19 Feb

Tags: crossfit, daily routine, exercises
Posted in Burn Fat, CrossFit, CrossFit for Women, Flexibility exercises, Home, Keep Fit, Workout Routines | No Comments »

Kickboxing: Crossfit Plus Self-Defense

Top Benefits of Kickboxing Workouts

If you’re stuck in a workout rut or looking for a motivating fitness routine, you might consider adding a high-energy kickboxing workout to the schedule. Kickboxing workouts combine martial arts techniques with heart-pumping cardio, which means you can get a total body workout and whip yourself into shape in no time.

Whether you’re a fitness newbie or long-time gym aficionado, undertaking a kickboxing workout at least once per week can help you feel re-energized and out of a rut. Here are seven more benefits of kickboxing workouts:

Reduce Stress

You can kick and punch your way to a stress-free zone within minutes of your high-energy kickboxing routine. The movements in kickboxing challenge several core muscle groups and will give you a total body workout, fast.

Boost Confidence Levels

According to Dr. Rose Windale of Healthzine.org, kickboxing helps you release endorphins which will give your mood a boost and help you feel more confident. Endorphins will also make you feel happier and more positive for several hours after the workout.

Improved Coordination

If you’re suffering from posture problems and have poor coordination, you can strengthen your ‘core’ and improve your reflexes and coordination skills. The speedy punches and kicks in the kickboxing routine will give you a chance to focus your energy to execute each movement successfully.

Burn Mega Calories

Muscle and Fitness Magazine reports that fitness kickboxing can burn over 800 calories per hour, and you’ll be toning up your entire body as you rev up your metabolism. It’s a high-power cardio routine that’s great for weight loss and getting you in shape, fast.

Ideal Cross-Training Workout

If you’ve been pounding on the treadmill for several weeks and need a break from your usual cardio routine, kickboxing is the perfect cross-training workout. You can add some weights by wearing wrist weights or ankle weights, or just putting on a pair of lightweight boxing gloves for extra resistance. Just one or two routines a week can help you break out of a fitness rut, fast.

Energy Boost

Kickboxing is a high-energy cardio routine that will give your body and mind a boost, and will increase your energy levels. You’ll be breathing hard and sweating out toxins; this process will give your energy levels a much-needed boost.

Crossfit Discovery: Arnis and Aerobic Fitness

19 Feb

Tags: crossfit, daily routine, exercises
Posted in Burn Fat, CrossFit, CrossFit for Women, Flexibility exercises, Home, Keep Fit, Workout Routines | No Comments »

Crossfit Discovery: Arnis and Aerobic Fitness

Studies consider arnis as a complete sport because of the diversity of its movements and the physical challenge it impose on the body. Both solo and two-man drills of arnis develop aerobic fitness. Double stick practice is the most aerobically challenging part of arnis training mainly because of the weight of the two sticks and the degree of coordination required to execute the intricate movements. Arnisadors know the demand on the heart and lungs of performing redonda and sinawali continuously for several minutes.

Arnis sparring in heavy armor is equally tough. A match lasting two to three minutes with little rest in between requires aerobic and muscular endurance.

Experts estimate that it would take more than an hour of strenuous exercise to burn around 1,000 calories. To relate burning calories to weight loss, the simple equation is 3,500 calories is equal to one pound of body fat. So burning 3,500 calories means shaving off a pound of fat from your body.

A usual arnis class last an average of two hours and its intensity may vary from moderately strenuous to very strenuous. Yes, there is no doubt that arnis is a good aerobic exercise and the only determining factor to success is if the student can stick to his training until he starts losing weight.

Arnis and Joint Mobility

Arnis masters were known to maintain the dexterity of their hands and gripping power way into their twilight years and the dominant use of the hands and wrists in arnis maintains the tonicity of the muscles and ligaments of the arc of the wrist joints.

To further scrutinize how arnis benefits joint mobility, it is good to examine a restorative physical discipline that employs a highly similar pattern of movements – Indian club swinging. As its name implies, Indian club swinging originated in India where the war club or gada was a feared weapon during ancient times.

Indian club swinging reached the West and was very popular in America during the early part of the 20th century. The fact that it was one of the disciplines included in the United States Army Manual of Physical Training (1914) attests of it popularity during that period. Then its popularity waned.

Archive for the ‘CrossFit for Women’ Category

Madonna: The Life of being a Crossfit-Loving Celebrity

Jessica Simpson’s Circuit Training and Crossfit Workout Activities

Making Your Own Comfortable Crossfit Workout

How to Tighten Your Stomach with Simple Home Workouts and Discipline

Domestic Workout: Top 6 Crossfit Workouts You Can Do Without Going to Fitness Gym

Crossfit Jumping: Improving Your Vertical Jump Height and Strengthening Your Leg Muscles

The Crossfit Discipline of Taekwondo

Kickboxing: Crossfit Plus Self-Defense

Crossfit Discovery: Arnis and Aerobic Fitness

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