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Cardio Kickboxing lessons in Dubai

Jack collins — Thu, 21 Mar 2019 09:31:43 +0000

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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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, UAQ, Al Ain, and RAK.

How Cardio Exercise Can Significantly Help You With Weight Loss

admin — Wed, 20 Apr 2016 02:20:39 +0000

Cardio, short for cardiovascular exercise, is any movement that gets your heart rate up and increases blood circulation.

Cardio exercise aids you in losing weight and puts your body in the best shape and form necessary. If that’s what you aim at the doing-losing weight, then cardio exercise is just one of the things you need in your weight loss apparatus. Mainly, the trouble might be how to figure out how many cardio exercises you need, how hard to work and the best cardio exercises. The first and biggest path in setting up effective cardio is to learn what it can do for your body.

You already know that you lose weight when the calories are release or burnt out than the ones you eat. The best way to do that effectively is by combining cardio, strength training and a healthy diet. The reason why cardio is a master component is that you burn more calories at one time.

Cardio exercise easily helps to increase your calorie burn, with few changes: Going much faster, climbing trees, jumping higher or trying new activities that your body isn’t used to because cardio exercise will stabilize your heart rate zone, meaning your blood pumping, hard breathing, sweating and burning calories.

Majority of individuals doing cardio exercise are using it to burn off excess calories and since your body moves, it will require the use of energy which will be increased in the process. The reason to do cardio does not end with the fat loss though; there are a wide variety of health benefits you receive from a regular cardio program.

There are various forms and methods of performing a cardio exercise – all which will have specific benefits and guidelines. Let’s learn some Significance of performing a cardio exercise that will lead to your weight loss.

IMPROVES THE HEART’S CONDITION

The first thing the cardio exercise does for you is, it improves the condition of the heart. Just like any other muscle, your heart becomes strong when worked. if you fail to work the heart, it will deeply weaken over time and this can cause different negative health issues

You will keep in shape and form by getting the heart pumped at a faster rate on a regular basis. Too many people are getting clouded just performing simple exercises such as walking up the stairs and the primary reason for this is because they are neglecting to work their heart muscle.

INCREASES METABOLISM

Another reason to perform cardio is for its effects on metabolism. Along with speeding up your heart rate, cardiovascular exercise also increases the rate of various other processes in the body, also known as your metabolism.

IMPROVES YOUR RECOVERY PEAK

Certain types of cardio exercise, usually lower, more moderately paced forms, can decrease your recovery time too. If you have just performed a hard session in the gym, hopping on the treadmill for a walk or light jog will help to remove some of the by-products that were created during the lifting session.
and finally

BURN EXCESS CALORIES

Cardio exercise helps to burn out about 900 calories in your body which helps you on your path to losing weight. As your weight is been a loss you become to feel and see the real image you’ve so long looked for.

Conclusion

Those are just a few of the benefits that you will see with regular cardiovascular exercise and which of course will help burn excess fat in your body. With cardio exercise, you can achieve your desiring body structure.

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Top 5 Calorie Burning Cardio Exercises

David Abraham — Mon, 16 Nov 2015 10:44:53 +0000

So you’re looking to lose weight and burn some fat but you’re not sure what exercises you should be doing? You’re in the right place. We have compiled a list of the top 5 cardiovascular exercises which will give you the highest calorie burns per 30 minute workout. Even if you’re just looking to keep fit and not necessarily burn fat, these exercises will do the trick. Read on to find out more.

Swimming

We have said a lot about swimming and how this fun activity could be a secret weapon in your weight loss plan. Swimming activates pretty much every major muscle and a lot of minor ones most people don’t even know they have. This makes swimming an extremely intensive cardiovascular exercise which is ideal for burning calories and toning your muscles and you can expect to burn around 500-600 calories per hour, when you swim. You could also raise the intensity of your swimming workout by swimming in more challenging settings such as in an Olympic size swimming pool or in the ocean.

Sprint Intervals

Sprinting is an extremely intensive cardiovascular exercise that will burn tons of calories and increase your overall cardiovascular fitness. In particular, sprint intervals, a high-intensity interval training technique, is particularly effective at achieving this effect and to perform it effectively, you should run all out for a certain time interval with periodic short breaks.

Rock Climbing

Rock climbing is much harder than it looks and is one exercise that is sure to burn loads of calories. It is quite literally a full body exercise, using literally every muscle in your body from your lower body, through your core to your upper body and even the muscles in your neck. You should be able to burn approximately 400 calories from a moderately intense, 30-minute rock climbing session.

Tabata Training

Tabata training is a fitness technique that is rapidly gaining popularity and a reputation for effectiveness in the fitness world. This technique is not an exercise per se but is used to augment and intensify other exercises. To perform tabata training, you perform an activity at maximum intensity for a 20 second period, followed by rest for a 10 second period, repeatedly, for 4 minutes. Just 4 minutes of tabata training will burn 60 calories so you could choose to extend your tabata training by as many minutes as you like, in order to reach your goal for calorie loss.

Hill workouts

Hill workouts have long been a favorite of many athletes for an obvious reason: going up and down a hill provides a much more intense challenge than working out on a level surface. You can choose to walk, run or ride a bike on hilly terrain and be sure that you’ll burn loads of calories as your muscles work harder to move your body around.

Conclusion

These five exercises are fun and relatively simple to perform and best of all, will provide you with great choices for cardio exercises that will burn hundreds of calories within a half hour of exercise. So, choose the one that suits you best and get going!

We think hiring a personal trainer might be a good idea to help you get the most out of your fitness plans and if you’re looking to hire one, we would be glad to recommend someone you can trust. Please contact us at:

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5 Ways to Boost Your Stamina

Ida S. — Sun, 15 Nov 2015 19:17:23 +0000

Whether you are training for the Olympics or running around the house playing with the kids, you need stamina. But if you want to be a heavy weight lifter you need a lot of stamina, try these methods of training to boost your stamina.

Combine strength days with cardio days.

Most people work out with a plan, reserving one day for strength and another day for cardio. Why don’t you combine the two and challenge your body more, like run for a mile as fast as you can or jump rope then do push ups, bench press or squats and repeat. The more you put your body to the test, the more endurance it will gain as time goes on.

Reduce your amount of rest.

If your goal is to boost your stamina, be prepared to sacrifice your rest-time. Instead of taking breaks in between, do most of your reps and sets back to back, take as little of a break as you can. By the end of each set, your muscles should be burning and you should be breathing hard and sweating a lot! Make it the hard stuff like pull-ups, sit-ups and squats.

Choose compound movements over isolation.

If you are going to go hardcore, you need to include all of your muscles and joints, so you should do compound movements that work all of your joints and not movements that work only one joint or muscle a day. Compound movements like squats and step-ups will improve your stamina more so than isolation movements. Choose wisely!

Routine is the enemy.

Routine is boring, and it promotes laziness messing up your stamina in the process. The human body gets used to work out after about two weeks, so if you are always doing cardio for two weeks, it stops challenging and boosting your body. Mix it up to suprise your body, change your routine every week or so.

Add explosive movements to your workout.

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5 Quick Exercises to Stay Fit Without Going to the Gym

Ida S. — Sun, 15 Nov 2015 10:14:08 +0000

Sometimes we become very busy in life, so much so that we barely have time to eat or sleep, keeping your body fit becomes almost impossible and you find yourself skipping the gym a lot. You don’t always have to go to the gym to keep fit though, you can do some really quick exercises at home or even at work and it doesn’t even take more than ten minutes of your time everyday.

Running stairs.

If you have stairs at home, you can run up and down it for ten minutes everyday. Or even at work during your lunch break, since most people prefer using the elevator to taking the stairs, you can take ten minutes out of your lunch break and run up and down your office stairs. It will improve your speed but most importantly, it will burn a lot of calories.

Jump squats.

Squats help tone your backside, but jump squats works for your whole body. It takes squats to a whole new level and it only takes about five minutes to do. To do the jump squat, Stand with your arms at your sides and your feet shoulder-width apart, squat down until your knees are bent at 90 degrees then jump into the air whilst swinging your arms up. Land back down on slightly bent knees and lower yourself into a squat position.

Burpees.

Burpees is an intense type of exercise that engages nearly all of your body but it doesn’t take much time to do and you can do it at home. To perform the burpees, start in a plank position and then bring your legs in towards your chest, then jump into the air with your hands above your head. Land back to your previous crouched position and the get back in your plank position.

Mountain climbers.

Mountain climbers challenge your cardiovascular system as well as work all of your muscles at the same time. To do the mountain climber, start in a push up position then raise your butt in the air to form a triangle as you jump one bent leg towards your chest. Keep doing it with both of your legs alternately. Do it for about 5-10 minutes.

Jumping jacks.

Jumping jacks are usually done as warm up exercise but if you add some weights to it, it can get your heart pumping faster and your muscles working. You can burn about 48 calories in 5 minutes. To perform the jumping jack, stand up in a straight position and the open your legs a little bit wider than shoulder-width apart, bring your hands to rest on either side of your body and jump into the air with your hands going over your head as you jump. Keep doing it for about 5-1-0 minutes.

Now you don’t have to worry about skipping gym time, because now anytime can be “gym time”. Taking 10 minutes out of your time everyday won’t hurt your daily business.

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5 Benefits of Doing Full Body Workouts

Uel Abraham — Sat, 14 Nov 2015 14:11:27 +0000

It’s very common to see people who just want to build enormous triceps and bursting pecs, but is this effective? Well I wouldn’t say no, but it’s definitely not as effective as doing a full body workout. Choosing the right muscle-building workout program is essential if you want to maximize your gains and get the perfect body shape. In this article, we show you 5 crucial benefits of doing full body workouts.

#1. Time Commitment:

This comes in first because it’s a very precious commodity in such a busy world. Is your excuse for not being able to workout efficiently or at all due to your lack of time? It may well be.

However, you can perform full body workouts just two to three times a week which should not be a huge strain on your time schedule. Although, full body workouts may require more time daily, if you think about the entire time used weekly, it will most likely be a reasonable schedule for the benefit it gives.

#2. Increased Strength:

If becoming stronger is your ultimate goal, you have a better chance at scoring if you do full body workout than focus on blowing up your biceps and triceps. Full body workouts allow you use the most weight which is vital to strength.

Exercises like squats, lunges, dead lifts, bench press, boxing as a general sport, and others are all full body workouts. This is why their usually the most requiring but yield most results.

#3. Increased Muscle recovery:

This is another important benefit. Research has shown that a lot of people quit their workouts because of fatigue caused by slow muscle recovery. Some individuals may have muscles that take longer periods to recover from session to session.

If you are particularly such an individual, full body workouts are ideal for you because you get days off in between to relax and let your muscles recover.

#4. More Time for other Sports:

You may not want to limit your workout to just full body workouts in the gym or at home. Occasionally, maybe once a week if you’re someone like me, you want to go out and play a sport like football, tennis, or swim to mention a few.

Full body workouts permits you the time and spare energy to engage in these recreational sports.

#5. Maximize Your Workout Efficiency:

As mentioned earlier in this article, you mostly like don’t have so much time on your hands to spare. When you focus on the major full body exercises, you stimulate the same muscles within a shorter exercise session. This is how you maximize efficiency.

Total body workouts teaches you to focus more on The Pareto principle; an invaluable one. So instead of increasing more dumbbells or machines for your arm workout, focus more on 20 percent of those crucial full body exercises (deadlifts, squats, pull-ups, bench press, standing calf raises, bar curls, to mention a few) that give you the maximum gains or the 80 percent result from the 20. You can contact us on:

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4 Things to do to Build Stronger Bones

David Abraham — Fri, 13 Nov 2015 12:18:34 +0000

As people get older, particularly as they approach their mid-thirties, their bones begin to lose density which is a strong risk factor for the development of hollow brittle bones, a condition known as osteoporosis, which could further lead to individuals having much more easily broken bones. Although this process occurs naturally, you can take some steps to protect your bones and ward off osteoporosis. Read on for details and explanations:

Regular Exercise

Regular exercise is one of the factors that contributes to the development of strong bones that stay strong for longer. This is important because as noted earlier, bones begin to deteriorate after people hit their mid-30’s, usually leading to osteoporosis—when bones begin to hollow out. However, people who start exercising form when they are much younger and keep it up for longer, face a much reduced risk of osteoporosis in their later life.

You don’t have to hit the gym to get the exercise you need; there are a number of exercises such as squats, push-ups and sit-ups that could be done at home, and in addition to these, you could take up a sport such as tennis or soccer which are both proven to have immense weight loss benefits. One point to note, though, is that when you work out, only the activated bones will receive any benefits so you should aim for a full body workout as much as possible.

Eat lots of Calcium

To be precise, for people aged 19-50, 1000 milligrams of calcium is recommend per day. This is important because if the body does not get the right amount of calcium it needs, it will make up for the deficit by obtaining this calcium from the bones.

Some excellent sources of calcium include milk, cheese, yogurt and dark green vegetables. You could also take supplements if you need to.

Vitamin D

Vitamin D on its own doesn’t have much of an effect on bones but it’s primary effect is in enhancing the absorption of calcium, so you should always make sure that you combine your calcium with vitamin D.

Some excellent natural sources of vitamin D are fish such as salmon or tuna and eggs, but an even more natural way to get vitamin D is simply by spending some time in the sun, which stimulates the release of vitamin D in the body.

Vitamin K

Although the precise link between vitamin k and bone health is not clear, studies have observed that low levels of vitamin K seem to come with correspondingly with low bone density levels. It won’t hurt to make sure you get the recommended daily allowance of vitamin K, to ensure that your bones are in the best condition. Dark greens such as brussels sprouts, spinach and some types of lettuce, are excellent sources of vitamin K.

Conclusion

You could think of building strong bones today, as an investment in the health of your body in the future. Be sure to get as much calcium, vitamin D and vitamin K as you need, and don’t forget to exercise as much as possible.

A personal fitness trainer might be able to offer you some more guidance to help you achieve your fitness goals, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please contact us at:

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Common Sport Injuries You Should Know About

Sally Njie — Sat, 07 Nov 2015 19:17:21 +0000

Regular exercise or participating in sports is important for a healthy lifestyle. However, it can sometimes result in injuries. This is mainly caused by poor exercising methods, not stretching or warming up properly prior to a workout or game, poor postural habits that over exert certain muscles, over exertion of the muscles or accidents. There are two types of sport injuries; acute and chronic injury. Acute injuries occur suddenly for example an ankle sprain as a result of an awkward landing. Chronic injuries are a result of prolonged over-exertion of muscles, poor structural habits or poor technique. They happen overtime for example, stress fractures. Everyone is prone to being injured during workouts and sports, amateurs and professionals, alike. Here are some common sports injuries you need to watch out for.

Muscle strains

These are very common especially with frequent cardio workouts. it can include any muscle in the body that is being overused, could be the tendons, ligaments, hamstrings, abdominals, biceps etc. This is a chronic injury because it is usually as a result of muscle over-exertion, so people who push themselves beyond their fitness levels are more prone to get them.

Concussions

These are quite common in sports like American football where colision and force are used. These could lead to traumatic impact and translate to a concussion. Concussions can be mild or very serious. Symptons of concussions include blurry vision, dizziness, headache, nausea etc.

Disjointment

This is very painful and quite common in workouts and sports. It can be caused by lots of factors, like poor structural habits which overwork certain muscles and cause muscle unalignment which leads to disjointment in the long run. Another factor is poor technique which can lead to awkward landings etc.

Dehydration

This occurs when you lose so much bodily fluid that it disrupts your metabolic process. It can be mild, moderate and severe depending on the amount of fluid lost. Most people undermine the importance of drinking water during exercise which is what makes this a common injury. It is mostly caused by over-exertion. Severe dehydration can lead to unconciousness and mild or moderate one lead to headaches, dizziness, loss of strength etc.

Groin strain

This is mostly common in sports like hockey, football, basketball and football where directions of runnng change suddenly. Symptoms include acute pain or swelling. They can be prevented by stretching properly prior to the game or workout.

Archiles tendillitis

This is mostly common among runners and people who participate in sports that involve lots of running or jumping like football, basketball and gymnastics. It is when the tendons at the back of the ankles connecting the calf muscles to the back of the heel are over-worked. Symptoms include sharp pain at the tendons, swelling and sometimes even bruises. It can be prevented by stretching and strenghting the calf muscles.

Conclusion

Injuries are common but also easily avoidable. Just as long as you take the necessary precautions to prevent them. Make sure you have the proper technique, don’t over-exert yourself, use the necessary equipment for the sport for eg proper running shoes, etc

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5 effective fat burning workouts

Simeone Abi — Wed, 28 Oct 2015 08:48:35 +0000

We always want the best for us when it comes to fitness and working out, and we also want the workout that burns more calories than the other in the shortest amount of time. Incorporate these five fat burning workouts in your routine and watch how the pound the pound will fly out in no time.

Plyometrics exercises

Plyometrics are a good way to burn calories, exercises like jumping jacks and jump muscles help in building strong muscles and burns about 10 calories per minute. The key to this exercise is to keep your moves quick and land softly as you hit the ground so your legs and core muscles are engaged.

Superset exercises

Supersets pair two different types of exercises, one right after the other with no rest between. It’s a circuit workout with high intensity interval training, it increases cardio element of any strength training routine and helps you build muscles and loss fat in less than no time.
To do this exercise, chose two types of moves to pair with either working the same or other muscle groups, perform each set for the normal amount of repetitions and rest once you’ve completed each superset.

Tabata exercises.

Tabata may sound scary but it’s actually not, it is another form of high intensity interval training that burns on average, 13.5 calories per minute. For tabata, you do four minutes of high intensity training between 20 seconds of max and 10 seconds of rest, try for two or three rounds.

Kettlebell exercises

Kettlebell workout is another great way to burn calories fast, it burns a whooping 400 calories in 20 minutes; fast right? This is because it is a multiplanar movement, you move side by side, then in and out. It is more functional than just going up and down. These kettlebells help simulate how you actually move in real life. So get started with your own kettlebell workouts.

Short workout exercises

Short workouts are also good fat burners, you can still get your expected results even if you had a few minutes to sweat. If you never seem to fit into a solid workout then you should try short workouts, recent studies shows that 20 minutes of regular exercise can actually cause changes to your muscle’s DNA. The trick here is just to exercise at your maximum potential.

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5 Completely Natural Ways to Increase Human Growth Hormone

David Abraham — Tue, 27 Oct 2015 18:25:40 +0000

Human growth Hormone (HGH) is one of the factors responsible for muscle growth and development in the human body; so maximizing its natural production levels will be key to achieving maximal fitness gains from exercise. If you’re anything like most people, though, the name HGH probably brings to mind image’s of some body builder, pumped up on every imaginable steroid. But although HGH can be taken in an artificial form, along with steroids, and is often used in an illegal way by a lot of body builders and weight lifters, your body is perfectly capable of developing incredible amounts of HGH purely through natural processes. Here are 5 easy ways you can maximize your body’s Human Growth Hormone production without taking a single supplement:

Resistance Training

Resistance training, in general, will trigger the release of Human Growth Hormone, but certain exercises such as squats will trigger a much more significant release of HGH. This might be because squats work the three largest muscles in the body—the gluteus maximus, quadriceps and gluteus medial—and are a compound exercise, involving multiple muscles and joints.

HIIT

As a rule, the more intense the exercise/workout, the higher the amount of HGH released. So when you do exercise, you should try to keep the intensity as high as possible. As its name implies, high-intensity interval training is training done at a very high intensity, with frequent but short rest periods in between.

Carb Loading

Why would anyone trying to lose weight want to load up on carbs, you might ask? According to a scientist, John Kiefer, Human Growth Hormone levels can be maximized by eating carbs at carefully timed intervals–usually right after exercise. The reason this works is because carbs tend to end up as glucose in the bloodstream and high glucose levels will trigger the secretion of HGH; so loading up on carbs right after exercise is a smart way to increase your muscle gains.

Sleep

A good, restful night’s sleep can do wonders for your fitness and here’s one of the reasons why: Growth Hormone Levels are particularly high when you sleep, as the body uses this period to repair and rebuild damaged tissues. Instead of simply extending your sleep by an hour or two, you should try to go to bed a bit earlier, as the release of HGH is actually highest during the early hours of the night.

Intermittent Fasting

Going off food completely, for a period of time, has been shown to trigger the release of massive amounts of Human Growth Hormone in the body–up to as much as a 2,000% increase from its regular levels. This number is truly astounding and while a 24 hour fast might sound like the most severe form of punishment ever, we think it just might be worth it.

Conclusion

Increasing the levels of Human Growth Hormone your body produces will be one key to developing the fit, athletic looking body you have always wanted. Use these tips and tools we have shown you here, to get your body pumping HGH like never before.

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Trainer » cardio

Cardio Kickboxing lessons in Dubai

How Cardio Exercise Can Significantly Help You With Weight Loss

IMPROVES THE HEART’S CONDITION

INCREASES METABOLISM

IMPROVES YOUR RECOVERY PEAK

BURN EXCESS CALORIES

Conclusion

Top 5 Calorie Burning Cardio Exercises

Swimming

Sprint Intervals

Rock Climbing

Tabata Training

Hill workouts

Conclusion

5 Ways to Boost Your Stamina

Combine strength days with cardio days.

Reduce your amount of rest.

Choose compound movements over isolation.

Routine is the enemy.

5 Quick Exercises to Stay Fit Without Going to the Gym

Running stairs.

Jump squats.

Burpees.

Mountain climbers.

Jumping jacks.

5 Benefits of Doing Full Body Workouts

#1. Time Commitment:

#2. Increased Strength:

#3. Increased Muscle recovery:

#4. More Time for other Sports:

#5. Maximize Your Workout Efficiency:

4 Things to do to Build Stronger Bones

Regular Exercise

Eat lots of Calcium

Vitamin D

Vitamin K

Conclusion

Common Sport Injuries You Should Know About

Muscle strains

Concussions

Disjointment

Dehydration

Groin strain

Archiles tendillitis

5 effective fat burning workouts

Plyometrics exercises

Superset exercises

Tabata exercises.

Kettlebell exercises

Short workout exercises

5 Completely Natural Ways to Increase Human Growth Hormone

Resistance Training

HIIT

Carb Loading

Sleep

Intermittent Fasting

Conclusion