Cardio kickboxing is a popular fitness regimen that often replaces aerobics and indoor exercise equipment workouts. A form of kickboxing called Tae-Bo and other martial arts-inspired forms of exercise rank among the most popular fitness classes in gyms throughout the country, according to the American Council on Education. Cardio kickboxing is a total-body workout with a plethora of benefits.

Weight Reduction

Cardio kickboxing is an aerobic workout, which increases the heart rate and helps to burn fat and calories. During a one-hour workout, you can expect to burn as many as 350 to 450 calories, according to the ACE.

Coordination

The kicking and punching moves of the exercise help to improve balance and coordination. Reflexes become sharpened from the workout.

Strength Building

Punches made with precision and power in kickboxing help to build upper- and lower-body muscles. The hamstrings become stronger as you master the art of kicking properly. Abdominal muscles are strengthened from the various positions required to perform many of the moves. Core strength is improved as you balance to perform the routines.

Time Savings

Because cardio kickboxing is a total-body workout, you can save time by combining your workouts into one routine. According to American Fitness Professionals and Associates, cardio kickboxing is an efficient use of your time. No physical contact is used in the exercise, but all the important aspects of exercise are included in the routine. Cardiovascular and respiratory fitness, flexibility, strength building, endurance and body composition all are covered with one workout.

Self Defense

Kicking and punching are valuable self-defense skills that develop when learning kickboxing. The workout incorporates many traditional martial arts components that can assist you when needed. Practicing kickboxing on an immobile object like a punching bag can help you learn how to gauge the distance of your moves. You also can develop a sense of your own limitations and strengths.

Stress Reduction

Taking out your frustrations on a punching bag is an effective means of relieving stress, according to American Fitness Professionals and Associates. High-intensity workouts such as cardio kickboxing replace endorphins lost when the body becomes stressed.

Cardiovascular Improvements

Most cardio kickboxing classes result in sweat-drenched participants. Instructors keep students moving through the entire workout. Heart rate and blood circulation speed up, strengthening cardiovascular fitness. Your heart rate remains elevated as you jump, weave and bob through kicks and punches.

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Strength training should be an important part of any fitness program. Even if your goal is not to be build muscle, but instead to lose weight, strength training will help you.

It does this by increasing the metabolism rate of the body, and when muscles get built they push out the fat of your body, well so to speak.

This article shows you 4 essential things you should know about weight training.

1. Strength training is a great form of cardio

As a form of fitness training, strength training is highly advised for you. One of the reasons why this is so is because it improves your cardiovascular fitness. This is the fitness of the heart that allows you to develop better stamina and health essentially.

If you’ve ever done a grueling bench press set or squat set and your heart seemed like it was racing for air, you should know that this was a very beneficial form of cardio.

2.Reduces body fat levels

You should know that strength training done at a challenging pace requires a lot of energy. When all this energy is expended during workouts like squats, deadlifts, etc, you burn a lot of calories.

3.Strength doesn’t mean bigger size

It’s almost automatic to think that strength training makes you look like Dwayne Johnson. However, this is a misconception. Although it is true that you could get much bigger muscles with strength training, this only with the right nutrition and supplements.

So the question arises, how do you increase strength without increasing size? There is a combination of factors, mostly from the nervous system. When a muscle contracts it doesn’t contract fully, and this leaves behind a percentage of unstretched muscle fibres.

The more force you apply to a muscle the higher the percentage of muscle fibers stretched, which means a greater force can be applied. The muscle adapts by allowing a greater number of motor units in the muscles to remain available for future use.

This is a major difference:

When you train with high weight, low reps, low volume, it yields gains in strength and muscle tone but very limited increases in muscle size. This is good for those that desire a high strength to weight ratio.

Whereas, if you train with moderate reps, moderate weight, moderate-high volume, this is best for muscle gain. By training this way you allow sufficient stimulus to be sent for the muscles to break down, which signals the body to grow more muscle in response. This process is referred to as anabolism, or muscle building. But as mentioned previously, you need the right nutrition for this to happen.

4.Strength training improves posture and balance

A lot of people suffer from poor balance and posture caused by a range of activities performed on a daily basis. For ladies we, for instance, wearing high heels can cause tightness in the calves, as spending long hours sitting at a desk, and etc.

Whatever the case may be, strength training evens out unbalances, strengthens a weak core, and builds a balanced posture for both sport and regular daily activities.

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Strength training should be an important part of any fitness program. Even if your goal is not to be build muscle but to lose weight, strength training will be of great help. It does this by increasing the metabolism rate of the body, and when muscle build they push fats out of your body.

Here are 5 important things you probably didn’t know about strength training.

1.Strength training is a great form of cardio

As a form of fitness training, strength training is highly advisable for you. One of the reasons why this is important is because it improves your cardiovascular fitness. This is the fitness of the heart that allows you better stamina.

2.Reduces body fat levels

You should know that strength training done at a challenging pace requires a lot of energy. When all this energy is expended during workouts like squats, dead-lifts, etc, you burn a whole lot of calories.

3. Strength doesn’t mean bigger size

Although, it is true that you could get much bigger muscles with strength training, this is only achieved with certain nutrition and supplements. Strength training doesn’t mean you end up getting big. So the question arises, how do you increase strength without increasing size? There are combination of factors, mostly from the nervous system. When a muscle contracts, it doesn’t contract fully, and this leaves behind a percentage of unstretched muscle fibers.

The more force you apply to a muscle the higher the percentage of muscle fibers stretch, which means a greater force can be applied. The muscle adapts by allowing a greater number of the motor units in the muscles to remain available for future use.

When you train with high weight, low reps, low volume, it yields extra strength and muscle tone but very limited increases in muscle size. This is good for those that desire a higher strength to weight ratio. Whereas, if you train with moderate weight, moderate-high volume, this is best for muscle gain. By training this way you allow sufficient stimulus to be sent for the muscles to break down, which signals the body to grow more muscle in response. This process is referred to as anabolism, or muscle building. But as mentioned previously, you need the right nutrition for this to happen.

4.Strength training improves posture and balance

A lot of people suffer from poor balance and posture caused by a range of activities they perform on a daily basis. For instance, ladies wearing high heels can cause tightness in the calves, constant work at a Computer Desk, etc. Whatever the case might be, strength training evens your imbalance, strengthens a weak core, and builds a balanced posture for both sport and regular daily activities.

5.Overtraining is bad for you

Like the popular saying goes, too much of everything produces negative results. Strength training is good and improves physical body and health but at the same time you are advised to never over-train yourself.

Conclusion

Strength training still remains one the best way to workout and keep fit. The beauty about this training is that it can be done anywhere. All you need is yourself and your body….

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It is true that the weight loss process can take a while and all whatnot. But it’s also possible to lose weight really fast. There have been so many success stories about how people lost so much weight and reached their weight loss goals within months, and you might be tempted to ask how realistic this might be?

You’re asking the wrong question. The question you’re supposed to be asking is, “how do they do it?” The answer is often quite simple:

1. They set “reasonable” targets for themselves with a deadline. One week to lose 10 kg is a very reasonable target.

2. They know what needs to be done to hit their targets. In order lose about 10 kg in a week, it means you need to burn more than 1, 000 calories and to do this, there are certain steps you will need to take.

Exercise twice in a day, up to 1 hour each session

Preferably in the morning and evening. Try to spend at least an hour working out early in the morning, and late in the evening, before having a light dinner, try doing the same thing. This way, you’re sure to burn the maximum number of calories needed to reach your target.

Fix your diet

If you’ve been doing your research well, then you should know that diet is a very important part of weight loss. Here are a few do’s and don’ts with regards to your diet:
• Eat less processed foods (juice inclusive). Go completely natural
• Reduce your carbohydrate intake with immediate effect
• Stop using a lot of sugar
• Avoid fried foods and fast foods
• Eat foods rich in fiber and protein. These foods will help you burn more calories even when at rest
• Drink a lot of water
• Even if you’re going to snack, make sure it’s either on nuts or fruits
• Replace meat with fish in your diet
• Never skip breakfast and make sure your dinner is always light.
NB: Most importantly, have the self-control to eat just half of what you used to eat per meal.

Engage yourself regularly with the following exercises

Running: Research has shown that running at 6 minutes per hour for 90 minutes can help you burn 1,022 calories.

Jump rope: This is one of the highest calorie-burning exercises. With this exercises, you can burn 11 calories per minute.

Interval training: Sprinting for 2 minutes with a minute of recovery-jogging is an example of interval training. This form of exercise can help you burn 1, 000 calories within an hour.

Strength Training: This type of exercise will help you burn calories and also build muscles. The beauty of strength training is that it helps you burn calories even when at rest.

Make sure you utilize this four training techniques in your daily routine.

Make sure you have enough rest

This is where most people miss it. Make sure you don’t mess with your sleeping time, and get some rest as often as possible.

Conclusion

These tips are sure to help you lose 10 kg or more within a week. Eat the right foods, use the right exercises and you can be sure of hitting your target. Remember, consistency is always key.

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Strength training should be an important part of any fitness program. Even if your goal is not to build muscle, but instead to lose weight, strength training will help you.

It does this by increasing the metabolism rate of the body, and when muscles are built, they push out fat of the body, well so to speak.

This article shows you 4 essential things you should know about weight training:

#1. Strength training is a great form of cardio:

Certain types of strength training will have significant elements of cardio, such as in exercises like push-ups and squats, depending on the intensity at which they are performed. Strength training is highly advised for you. One of the reasons why is so, is because it improves your cardiovascular fitness.

If you’ve ever done a grueling bench press set or squat set and your heart seemed like it was racing for air, you should know that this was a very beneficial form of cardio.

#2. Reduces body fat levels:

Strength training done at a challenging pace requires a lot of energy. When all this energy is expended during workouts like squats, deadlifts, etc, you burn a lot of calories.

#3. Strength doesn’t mean bigger size:

It’s almost logical to think that strength training will makes you look like Dwayne “the Rock” Johnson; however, this is a misconception. Although, it is true that you could get much bigger muscles with strength training, not all types of strength training will lead to such muscular development and size (hypertrophy).

When you train with high weight, low reps, low volume, it yields gains in strength and muscle tone but very limited increases in muscle size. This is good for those that desire a high strength to weight ratio, whereas, if you train with moderate reps, moderate weight, moderate-high volume, this is best for increasing muscle size.

#4. Strength training improves posture and balance:

A lot of people suffer from poor balance and posture caused by a range of activities we perform on a daily basis. For instance, wearing high heels and constantly working at a desk are two common behaviours that often lead to postural challenges.

Whatever the case may be, strength training evens out imbalances, strengthens a weak core, and builds a balanced posture for both sport and regular daily activities.

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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Why should you waste time on ineffective and risky exercises? They don’t just not give you the results you desire, they leave you more prone to injury.

This article shows you 5 such exercises you should avoid.

#1. Lateral pull downs behind the head:

You must have seen this being done in the gym if you haven’t done it yourself. You may feel the burn and stain while doing it, but the fact is only people with flexible shoulders can keep their spines straight enough to rip the full benefit of this workout are actually being effective. So doing this exercises without having the right shoulder for it can lead to shoulder impingement or a tear in the rotator cuff. You also have to be very careful that the bar is not hitting the back of the neck as this could injure the cervical vertebrae.

#2. Upright Row:

This is another exercise that can get you feeling the strain and burn. However, the issue wit it is that pulling weights under the chin can cause the nerves to clog up in the Shoulder region and this could also cause impingement of the Shoulder.

#3. Leg press with cramped knees:

This exercise aims at working the glutes, quadriceps, hamstrings and to a lesser extent the calve muscles. The problem with this exercise is that when you bend your legs too far, especially over a period of time, you can injure your knee. You don’t want a knee injury, not even a sprain.

#4. Squats on The Smith Machine:

The issue with this workout is that the bar on the smith machine is not flexible or easily pushed. This invariably forces the body into risky positions. Moreover, if you do this work out, you most likely put your feet farther in front of your body when squatting. This makes it a lot worse.

#5. Weight belts:

Many people prefer to use this as a form of exercise, well many people are lazy and like it the easy way. However, no bodybuilding or weight loss goal can be achieved easily. Weight belts let your core muscles get slack and this is one muscle you use for basically every physical activity, even sleeping. A weak core also makes you more prone to back injuries. It shouldn’t be your favorite equipment.

Many times, you end up doing the wrong exercises probably thinking you’re doing the right thing and building muscles. However, you indeed may be, but in a very ineffective and dangerous way. You may consider consulting a Professional or gym instructor for better direction.

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Lifting weights is all about getting tough and buff but really, it is a very fragile task. You need to do it right or else it will come out horribly wrong. There are some things that you need to be really careful not to do if you want an excellent result. Do not do these!

Starting a training tired.

When you lift weights it is good to have a schedule, have days that you specifically reserve for resting your muscles. As much as you think working out those muscles everyday means you get buffer more quickly, all you are doing is harming yourself. You won’t be productive at the gym anyway because you will be tired to function properly. Make sure to start fresh with a well rested body on every weight lifting day at the gym.

Routines get boring.

Doing the same thing all the time is boring, it’s just like eating the same food all the time or listening to one song on repeat, boring huh? Plus your muscles with get used to that particular type of weight lifting exercise so it won’t be a challenge to them anymore and that won’t help them grow. Mix it up every now and then to challenge yourself, don’t just stay in your comfort zone, try new things.

Control the ego.

Anything you do with excess ego is doomed to fail, but boy! Do weight lifters take it to a whole new level? The shouting and growling in the gym and chest-beating after a round of lifts among peers as they cheer you on. All of that doesn’t do anything but harm you, because that peer pressure can make you lift weights far exceeding your capabilities which can be very harmful to your muscles, plus you ain’t even doing it right have the time. Drop the ego man!

More is less.

You know when people tell girls “less is more”? Because they are wearing less clothes and therefore showing more skin? Yeah well, most weight lifters do it do, only this time it’s in the reverse and it’s not about the clothes they wear but more like the amount of weights they lift. You do not need to lifts the highest weights in the gym to make a difference. Take it easy, you need to learn how to walk first before you can fly.

Mirror mirror on the wall.

The mirrors at the gym are not just for taking selfies you know, or to look at how bulky you muscles are. So instead of going all “mirror mirror on the wall, who is the toughest of us all?” look at the mirror when lifting to see if you are doing it right, if every muscle is aligned as it should be, because that is the actual purpose of a mirror in a gym.

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Muscle mass is very important when it comes to fitness, health and weight-loss. Increased muscle mass means faster metabolism; faster metabolism means faster calorie burn, better digestive system and increased efficiency of internal organs e.g liver, kidneys etc. Increased muscle mass also strengthens the connective tissues which in turn increases bone density. This reduces risk of injury during workouts and multiple muscle-related diseases like osteoporosis. In addition, apart from the appearance benefits, more toned, leaner physique, better posture etc, more muscle can enhance your sleep quality, lower blood sugar, improve mental health.

Muscle can be increased with regular aerobic exercise. his means any workout that gets your heart pumping and works all your major muscle groups. People looking to increase muscle mass usually enroll in a gym, but you will have to agree with me that that can be pretty intimidating with all the complicated equipments and bulky fitness freaks around. Because of that, we, at trainers, have compiled five sports you can do-and enjoy-to build muscle mass and improve your overall health.

1.Football

This sport mainly involves running and sprinting (which are two of the most common forms of aerobic exercise). These activate your quadriceps, oblique muscles, pelvic floor muscles, thigh, abs and lower leg muscles, glutes and hamstrings extending the muscles and flexing the joints for optimum movement and strengthening. This sport drastically accelerates the metabolic rate so calories are being burned even after the game. This is known as the “After-burn effect”

2.Gymnastics

It takes a lot of Muscle strength to do the moves that gymnasts do. The moves gymnasts do, be it in the rings, on the floor or the uneven bars promote muscle growth especially on the upper body. When they flip, spring, leap, they activate major muscle groups like the abdominal muscles, shoulder muscles, back muscles and arm muscles. Hip abductors and adductors are also used and other main muscles located in the lower body, making gymnastics a total body conditioning sport.

3.Wrestling

All you need is a wrestling gear, an open space and a partner. It might require a bit of technique to minimize risk of injury to yourself and partner. And it is definitely a total body conditioning exercise, it activates all the muscles in the body, major or minor. From the shoulder muscles to the arm muscles to the abdominal muscles to the back muscles to the quadriceps to everything.

4.Bouldering

This is fun. The strength training only involves lifting your own body weight so that limits your muscle conditioning which in turn limit muscle growth. This means the muscle you gain will lead you to a lean, chiseled physique and not the huge, bulky muscle size that most athletes are prone to have. However, it does activate most major muscle groups in the body.

5.Swimming

It might be a low impact sport but it develops a wide range of major muscle groups in the body. The forearm muscles, glutes, lower and upper back muscles, shoulder and deltoid muscles and hamstrings to mention a few. Your swimming technique, however is an important factor that contributes to the muscle growth rate.

Conclusion

The logic behind growing muscle mass is simple; work the muscles, activate them. It is also important to remember that nutrition plays a huge role in muscle growth. The most important nutrient being protein (sources are bread, dairy products, cereal, rice etc).

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There will come times in your strength training when you might observe that your muscles no longer seem to grow or respond as much to physical training as they once did. This can be extremely frustrating and a lot of people may simply give up or slack off on their strength training at times like this. If this is you, then we have some really good news for you: There are a few simple tricks you can use to burst out of a strength training plateau. Read on for the details.

1. Take a Break

Taking time off strength training might sound like a bad idea, because you lose strength gains from training when you don’t train, right? Well your muscles might lose some of that hard rocky feel and might not be able to do as much work as before, but it takes a while for the actual muscle fibers to degenerate. Even when this happens, the nuclei of theses muscles do not degenerate, which means that people who have ever been very physically active, will always find it easier to recover lost muscle mass, than beginners. Basically, this means that you can take a one or two week break from your training without much risk of atrophy. In fact, the available evidence shows that strength trainers who take a week or two off training completely, actually achieve faster rates of growth when they return to training. Whether this is due to the increased elasticity of fascia is not certain, but what is, is that taking a break from training will help you get over a plateau.

2. Stretch

This may sound like an odd solution for a muscle building plateau, especially given the fact that a lot of muscle builders, and people trying to gain muscle mass, tend to look down on stretching. But there is some evidence to suggest that failure to stretch or failure to stretch adequately, could significantly affect the rate at which your body grows muscles beyond a certain point.

The rationale for this theory is the fact that muscle fibers are wrapped in a protective sack called fascia and fascia does not grow as fast as muscles do; which means once the fascia reaches its elastic limit, muscle growth might be slowed down for a while. Strength training does not have an effect on fascia but stretching does, so your strength training should be mixed with significant amounts of stretching.

There isn’t a lot of research to clearly prove  this theory, but it does seem to make sense; so if you get to a point where your muscles don’t seem to be growing as fast as they were previously,  dedicating some time to stretching, might not be a bad idea.

3. Try something new

After a while, your muscles will get used to any new exercise and when this happens your body adjusts and no longer responds in the same way. You might be able to get some stimulation by de-training your muscles for this particular exercise and stimulating them by learning a new or modified version of the original exercise. For example, people whose bodies have adjusted to push-ups should take a break from push-ups and try pull-ups for a week or two, or combine push-ups and pull-ups in their training routine.

4. Add some intensity

Once your body has adjusted to a particular exercise, one way to maintain your gains is by increasing the intensity at which you workout. Although high-intensity interval training is often associated with cardio, you can increase the intensity of your strength training by employing HIIT techniques such as Tabata training where you go all out on a particular exercise and then rest for 20 second and 10 second periods respectively, over a four minute period.

You could also try increasing the number of reps you do and decreasing your rest periods in between sets, to ramp up the intensity of your workout sessions and keep your muscles making significant gains.

Conclusion

You don’t have to let that infamous training plateau get in the way between you and a fitter, stronger body; use these tips we have shown you here to take charge of your training and keep making impressive gains.

A fitness instructor might be able to help you make even more progress and if you would like to hire one, we would be glad to connect you with someone you can trust. Kindly get in touch with us at:

WhatsApp number: +971 565 830 067  (Just send us code 3261 and we will get back to you ASAP)
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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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