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You often hear from people how hard they are working to lose weight or to get lean, but they just aren’t seeing results.
This is important to consider, because too much long-distance cardio actually changes your muscle fibers. First, because of the higher intensities, your muscles are forced to burn carbohydrates and high energy phosphates to accomplish your quick bursts.
During an HIIT workout your body uses more oxygen than it takes in, and you burn a large amount of carbohydrates to fuel your maximal efforts. HIIT has proven to be a superior method for maximizing fat loss compared with moderate intensity steady-state training.
High intensity interval training (HIIT) has been growing in popularity in the past few years. The key to make your exercise effective is doing it regularly and choose the exercise that you like so you can keep consistent to improve your exercise step by step.
Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax.
Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades.
Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between.
Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes.
Cardio's edge There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood.
Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat -- the kind that wraps around organs and constricts blood vessels.
Strength's edge For a speed boost, strength training is essential -- especially for your core and legs. By clicking "Sign in", you confirm that you accept our terms of service and have read and understand privacy policy.
By clicking "Create Account", you confirm that you accept our terms of service and have read and understand privacy policy. Since the beginning of January, I have started teaching my own Zumba classes here in Brantford Ontario Canada.
Then, there’s my pilot project, which is my testing and launching pad called the Brantford Zumba Dance Party, which takes place on Wednesday nights. With a deep breath and a prayer I happily began teaching my official first Zumba class, totally cold turkey. Now this may not sound like anything particularly news worthy but just 18 months ago, the person teaching them Zumba use to weigh close to 300 pounds and couldn’t get through a 3 minute dance routine without heart palpitations and the onset of angina sweats.
I provide motivational weight loss counseling, interactive health and wellness seminars and workshops. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life! They go from fast-twitch fibers that are stronger and bigger to slow-twitch fibers that are designed for endurance. Despite lower fat burn rates during exercise, fat loss is nevertheless greater over time in those who engage in HIIT, providing further evidence that 24-hour energy balance is the most important determinant in reducing body fat.

The first thing that comes out of your mind may diet but you have to do exercise too if you want to get faster result.
Those exercises will strengthen your heart so it is suitable for you who just start to lose weight. Beside cardiovascular exercise, strength exercise is also important because it can burn your fats faster. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says.
Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science.
And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.
After being trained by the master of them all, Kelly Sloat from Art In Motion Dance Studio, I was encouraged greatly to pursue a dream of mine to get back into teaching fitness and become a Zumba Instructor.
On Monday nights, I do a scaled down version of Zumba combined with what I call THINfit for my THINspiration weight loss crew. I took a chance on this class, as it was completely JUST Zumba for an hour, and at another dance facility here in town, called Harmony School for the Performing Arts and Academy of Dance. No preps, no routines rehearsed (other than my Elvis one) and went by the seat of my pants and nobody was the wiser.
And what’s more paramount is that many of the women I am leading, are also embarking on their own individual health and wellness journeys and seeking validation and motivation through my plight and coming to me as a source of inspiration. However, in some cases they can sabotage your undying attempts to get that awesome muscle tone and have your body really lose weight.
This conversion makes the body a lot more efficient when you run long distances; however, your muscles are smaller and weaker, which is a bad thing if you want more muscle tone. There are many types of exercise that you can choose but you have to know that some of them are more effective than the other. At the first walking, you only need to do it for 10 minutes than add 5 minutes every week until it reaches 30 till 60 minutes. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules.
Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits.
Over the course of a year, that's about 10 pounds of fat -- without even changing your diet.
But more research is needed to nail the intensity and duration necessary to match cardio's benefits. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot.
I obtained my certification license on December 2nd, 2011 and had the absolute highlight of my Zumba love fest when Kelly asked me to demo a song on Wednesday December 28th, 2011 at her studio. I’ve had quite the colorful life in the Elvis tribute artist world and profession and when it came time for me to choose my coming out song, I knew exactly where I was going to go, to the KING himself!

We do the basics of the dance moves and incorporate some old style 80s Aerobics while maintaining the fundamentals of Zumba and the music.
They had been looking to add Zumba into their itinerary and when I heard they were looking for a teacher, I cautiously applied to the job. When I looked out and saw the happy yet red faces staring back at me and the pleasant good-byes afterwards, I knew I had hit a grand slam.
I'm a fitness and Zumba instructor along with being a health and wellness blogger and an online weight loss and fitness author. On the other hand, if you are doing HIIT, you are working at a higher percentage of your max heart rate for shorter durations before you bring your heart rate down and recover. Second, because your fuel source is different than steady-state running and you are forced to activate more muscles due to the explosive nature of HIIT training, your muscles won’t adapt by shrinking.
Specifically, fat calories are burned after an HIIT workout as you recover, a phenomenon known as excess post-oxygen consumption (EPOC), or the after-burn affect. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it's at. The ladies LOVE it and are becoming quite well versed in the songs and movements and really jamming out to the Latin beats and the sexy moves.
I sent out word on Facebook and Twitter that I was starting this class, never really knowing exactly how many I was going to end up having on the dance floor.
And what has transpired now is an up swell of the numbers growing in attendance, as word is getting out.
I used to be one of them, I used to be the one that needed the push to get going and I found that from Kelly and Lauran at AIM. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training.
They are a high-spirited group of women who are there to educate themselves to lead healthier lives and gain some insights into how to enhance themselves through basic natural weight loss and exercise.
During our first week, we were overwhelmed with 26 women who just kept walking in and taking a spot on the dance floor.
That is cause for celebration and also caution due to the fact that while we’re happy where we are, it does look as if we might need to start looking for a gymnasium to house the bodies. What a beautiful come full circle story that I can continue to pay it forward to these people by returning the favor to others. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted.
I knew a few but most of them were strangers who had heard through the cyber grapevine that I was leading a Zumba class and had come to be Zumbafied! So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move.
What a blessing for me to be up there leading them through Latin dance and funky rhythms while spurring them on with big eyes and a smile as large as Memphis itself. So, with an Elvis dance moves career behind me and a definite knack for doing things outlandish, I put together a 3 minute in your face, high intensity, invigorating Elvis Zumba love routine.

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