Benefits of regular physical activity
Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.
No. 1: Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.
No. 2: Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
No. 3: Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
No. 4: Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
No. 5: Exercise promotes better sleep
Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.
No. 6: Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.
No. 7: Exercise can be fun
Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a sport team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.
The bottom line on exercise
Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day or exercise for 1 hour at least 3 times a week.
If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.
I recommend you ...
To take ZUMBA LESSONS!!!
If you live in Dublin I recommend you to go to a class with Angela Burns.
She is the best teacher you could ever ask for, she helped me so much to lose weight and get
toned. She is so much fun, you will get addicted to it, we are a big family here!.
Click here to go to her page and start your new lifestyle: ZUMBAWITHANGE
You can also take a look at this video so you can see how is Zumba like...
Zumba is a popular type of group exercise class that has grown in popularity in the recent years. This class incorporates a number of different types of traditional dances into a fun, group exercise class format. No matter if you want to improve your cardiovascular system, lose weight, improve your coordination, or boost your mood, Zumba dancing may be just what the doctor ordered!
The 10 Benefits of ZUMBA
1. Improved Cardiovascular Health
One of the best fitness benefits associated with Zumba dancing is an improvement in your cardiovascular health. Your cardiovascular system is composed of your heart, as well as the veins and arteries that deliver blood to and from the heart. When this system is weak, you may experience symptoms such as weakness, shortness of breath, fatigue, and an inability to perform the daily activities of life. In addition to these symptoms, a weak cardiovascular system can, in some cases, cause heart attacks or even death. Research has found that one of the best ways to improve the condition of your cardiovascular system is by performing physical activity that stresses the heart, such as walking, swimming, or Zumba dancing.
2. Weight Loss
Another great fitness benefit associated with Zumba dancing is the burning of body fat and weight loss. This is one of the most common reasons that people choose to join group exercise classes such as Zumba. As stated above, Zumba is a type of cardiovascular exercise, and research has found that participating in cardiovascular exercise is the best way to lose weight. For best results, try to track how many calories you burn during the workout, and use this to maximize your weight loss. For the average person, engaging in Zumba dance workout for one hour will burn 600 to 1,000 calories.
3. Stress Reliever
Zumba dance routines are all about releasing your inhibitions and losing yourself in the movements. Some people who attend Zumba classes say it’s better than therapy. Not only do the energetic moves cause release of mood altering endorphins, you can feel your worries melt away as you lose yourself in the music and the movements.
4. Improved Mood / Positive Self-Image
Research has found that all types of exercise produce endorphins, which are a type of “feel-good” hormone that are released into the blood stream after you finish exercising. People who suffer from bouts of depression are often encouraged to participate in physical activity in order to benefit from these hormones. Studies have discovered that for the highest amount of endorphin release, you must participate in cardiovascular exercise. Zumba is an excellent option - it improves self-esteem, self-confidence, and self-image.
5. Improved Coordination
Zumba dancing is also a great way to improve your coordination. Having a good sense of coordination is very important, especially as you age. Falls among the elderly are one of the leading causes of death. Therefore, if you can improve (and maintain) your coordination as you age, you will be less likely to fall victim to these types of accidents.
6. Tones the Abdominals
Many Zumba dance moves aid in working on the core abdominal muscles – the girdle of muscles that gives the pelvis its strength and power. This means firmer abdominals and a lower risk of back pain.
7. Total Body Workout
With weight-lifting and resistance training, you are focusing on one group of muscles at a time. Even when you do cardio on a treadmill or an exercise bike, you are mostly working the lower body. Zumba provides a total body toning routime along with a heart-pumping aerobic workout. Regular sessions of Zumba dance have the ability to reshape and refresh all parts of the body, like the hips, the arms, the heart, and the mind.
8. Provides Benefits of Interval Training
Zumba dance offers the benefits of interval training which is one of the best ways to burn calories. Zumba incorporates the principles of interval training into every workout by using alternating fast and slow sequences to vary the intensity.
9. It’s Upbeat and Fun
What is the most common reason people stop exercising? Lack of time and boredom. Zumba addresses both of these problems by providing a total body workout in one session and making exercise fun. The magic of the lively Latin music motivates participants to perform movements with more intensity than if they were doing a series of squats or a set of controlled lat-pull down exercises. The mood is incredibly upbeat in a Zumba exercise class. Time goes by quickly because the dance routines are anything but boring. Most people look forward to coming to class – and so they keep coming – and seeing results.
10. Easy, Non-Intimidating Learning Environment
Learn new dance steps in an easy-to-follow, fun and party-like format.
I started with 1 class a week and end up going 3 times a week which it made me lose about 6 kilos in 5 months, changing my diet and exercising regularly. (2 classes of Zumba fitness, 1 class of Zumba sentao)
Once you lose all the weight you wanted if you want to get toned I recommend you to do exercises at home or for the braves ones,
JOIN THE GYM, don't be afraid of asking for help to a fitness instructor and tell them exactly what's your goal and make sure you reach them!.
EXERCISES AT HOME
If you don't have time or you are not a gym person, you can do the following exercises :
5 MINUTES SEXY ABS WORKOUT
LOSE BELLY FAT
5 MINUTES SEXY ABS WORKOUT
BEST BUTT WORKOUT FOR WOMEN
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