Workouts that Burn the Most Calories

It takes time to see improvements; that’s the gym-goers’ mantra when creating fitness goals. Any exercise regiment is best utilized through consistency, with noticeable results apparent anywhere between six to twelve weeks depending on the individual.  While it’s extremely unlikely to begin a routine on Monday and see results by Friday, there are some fitness classes that are known to render faster improvements than others. Knowledge of what classes burn the most calories, along with the tactics they use, will help you determine if you’re ready for the intensity these classes offer.

Women Cycling

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Spinning: This high-intensity activity will keep the heart pumping, building muscles particularly in the core as well as the calves, thighs, and glutes. The increase and decrease of speed and tension is similar to the physical challenge of riding up and down hills, heightening cardio endurance and burning 400-600 calories per workout.

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Circuit training: Quickly moving from one exercise to the next is a great form of resistance training. This method maximizes workouts in short periods of time by rotating frequently between exercises that target various body parts with minimum rest in-between. Due to the limited resting periods, the heart rate remains elevated throughout the workout, burning anywhere between 500-600 calories in a 30 minute session.

Kickboxing

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Kickboxing: Using every muscle in the body, this high energy workout is a combination of karate, boxing, martial arts, and cardio. The vigorous workout involving quick movements, tones, defines and strengthens both the upper and lower body while enhancing the core, burning an average 700-900 calories per class.

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Bikram Yoga: Engage your muscles by performing intricate yoga poses in studios with temperature set between 95-105 degrees Fahrenheit. The heated environment increases flexibility, pulse rate and metabolism, enhancing circulation and increasing blood flow throughout the body. The heat also aids in detoxifying and stress relief as participants practice the 26 postures, linking one pose to another, while practicing deep breathing exercises and burning 500-1,000 calories per class.

If you’re ready for heightened intensity, any of these workouts provide the challenge, as well as the results your body will thank you for.

Written By Janurie Ulett: Hailing from quaint suburbia, Long Island meets the fabulousness of NYC. With a Bachelors degree in journalism from Brooklyn College, Janurie’s passion for writing comes naturally, fueling her career as a health and fitness freelance journalist. Her signature flair can be described as 19th-century English meets modern day Dear Abby as she faithfully satisfies her readers’ appetites, one word at a time.

Fitness Classes that Fit your Personality

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A significant part of fitness success is selecting workouts that you love. It’s widely known that when you enjoy what you’re doing, you’ll be more likely to stick to it. The workout routines that better suit you are not only based on the results you desire, but your own personality.

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Self-Motivated: Love to schedule your day? Constantly making lists and striving to accomplish new goals? Goal-orientated personalities need to feel a sense of progress. An exercise program without new levels of goals will never entice. If this is you, you enjoy workouts that allow you to track your progress whether through measuring time and distance or improved endurance. For this purpose, try cardio workouts like spin class, weight training and swimming.

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Habit Lovers: Routine lovers are known to be very disciplined, less interested in logging their progress, and more concerned with maintaining a regiment. With consistency being the key to success, you prefer familiar activities that will fit into your daily schedule with ease to enable everyday workouts. Regular fitness classes such as yoga, cardio kickboxing and bootcamp are known to cater to hectic work schedules while maintaining a toned body.

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Conscious Contemplators: Conscientious people usually enjoy regular workout routines but often prefer solo ones. Activities that don’t including coordinating plans with others or the cooperation of the weather, that allows you to meditate and reflect while relishing solitary workouts. Long distance running, hiking, biking, yoga, and Pilates are great for enabling that solo time while enhancing your physique.

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Plays Well with Others: While some thrive on the idea of great workout, social butterflies get an extra boost from workouts that allow them to interact with others. For you, working out is also your social time, where the comfort of camaraderie enhances the appeal of getting off the couch. Group classes and team sports are your best avenues to remain entertained while burning calories.

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Compulsive Competitors: The gratification of winning is a strong motivator. For you, being enticed to push yourself further in the midst of healthy competition is the best form of a mental and physical workout. Tennis, rugby, lacrosse, basketball, swimming, and marathons will feed into your competitive nature while keeping you in shape.

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Spontaneous Challenger: A strategic exercise program isn’t enough to hold your attention. Constantly craving new activities to keep you interested, you enjoy mixing things up so you never get bored. Needing a variety to help stick to a routine leads to numerous new activities that provide an additional sense of thrill. From sprinting to surfing, rock climbing to bungee jumping, as long as you maintain your love of trying new things, you’ll never have a stagnant workout routine. A workout regiment that can cater to your personality, whether structured or spontaneous, is a sure-fired way of being one step closer to your fitness success.

Written By Janurie Ulett: Hailing from quaint suburbia, Long Island meets the fabulousness of NYC. With a Bachelors degree in journalism from Brooklyn College, Janurie’s passion for writing comes naturally, fueling her career as a health and fitness freelance journalist. Her signature flair can be described as 19th-century English meets modern day Dear Abby as she faithfully satisfies her readers’ appetites, one word at a time.

Gym Going Resolutions

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The holiday season might be over, but that doesn’t mean we’re done making a list and checking it twice. As we enter the new year, the naughty or nice list is replaced by the New Year’s resolution list, creating the incentive that gets half the population off the couch and to one place; the gym.

Every year Americans make fitness goals, hoping to turn over a new leaf and finally commit to the healthier lifestyle we strive for. The most popular health and fitness resolutions are to lose weight, get back in shape, and go to the gym 2 to 3 times weekly.

While these resolutions are set with the best intentions in mind, by March, motivation begins to vanish as the number of gym goers drastically dwindle down. There are many reasons why consistency can become a challenge when pursuing a new fitness lifestyle. Unsure of Where to Start- Any permanent change requires planning and sometimes, that’s the hardest part.

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For those who are very new to the gym, the overall environment can appear intimidating without knowledge of what steps to take to achieve the results you’re looking for. Luckily, most gyms offer one free session with a personal trainer that can outline and demonstrate workout routines, equipment and classes to start with.

The best aerobic classes to help you trim down include cycling and kickboxing, known to burn over 700 calories per hour. If you’re looking for sculpting and toning, Pilates and bootcamp classes target your core along with strengthening the entire body.

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Lack of Time – It can become a hassle trying to fit gym time into a busy weekly schedule.

When setting any fitness goal, the time frame set to accomplish goals should be long enough that it works with your schedule, enabling consistency but not so much time that it might cause you to lose interest. Before signing up, research gym hours and class times, ensuring they coincide with your own hectic schedule. For most people, mornings are usually the best time to get in a workout before other daily responsibilities get in the way.

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Reduced Motivation- The desire to see quick results quickly leads to disappointment and discouragement.

People are easily influenced by trends like 6 minute abs and celebrity diets causing them to create unrealistic goals, eager to see drastic changes. However, lack of success can be attributed to the types of goals set. “Get back in shape” is too general; Goals should be specific enough to enable measurement of progress. When reasonable progress is seen, it aids motivation.

Examples of success-achieving goals are:

To lose “X” pounds of fat

To gain “X” pounds of muscle

To fit into that new dress

Make your New Year’s resolutions into a permanent lifestyle change through hard work and consistency. Commit to a dedicated fitness plan and by March, while others have abandoned their goals, you’ll be reaping the rewards in time for spring.

Written By:  Janurie Ulett: Hailing from quaint suburbia, Long Island meets the fabulousness of NYC. With a Bachelors degree in journalism from Brooklyn College, Janurie’s passion for writing comes naturally, fueling her career as a health and fitness freelance journalist. Her signature flair can be described as 19th-century English meets modern day Dear Abby as she faithfully satisfies her readers’ appetites, one word at a time.

 

 

 

Sit up straight, Girls!

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Sit up straight, Girls! Your posture is more important than you think! Not only does it help you convey the confidence and strength that every girl should have (think Beyoncé) but it can actually affect your health. Having poor posture, according to posture specialist and chiropractor, Dr. Marr, “causes fatigue, poor digestion, back pain, neck pain and a slew of other health problems. It also makes you look 10lbs heavier and 10 years older.”

Do these posture-improving exercises and stretches in the comfort of your home and workspace to improve your posture, strengthen the spine and core, improve your health, all while channeling your inner Beyonce, get it girl!

Peel Up

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This movement stretches out the back and strengthens the spine, working to keep the spine and your posture healthy and strong. As the starting position, come up from the plank position, peel your body upright from the floor through lengthening your arms first, then extending your head and spine. From this position you slowly position yourself on your hands and knees, rounding your back up like a cat. Keeping both hands on the floor, slowly put one foot out after the other, lifting the lower back without straightening the legs, slowly stack your vertebra one at a time, rolling yourself up keeping the chin tucked in. Once you have rolled all the way up, gently unroll your neck, standing up straight put your arms out to the side and deeply inhale.

Plank

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This exercise strengthens your core muscles, which become weak with poor posture. To get into the plank position, lay on a yoga mat, flat on your stomach with your feet against a wall. Slowly get up onto your elbows, keeping your legs and neck completely straight, lift your entire body up, only stabilized by your straightened forearms and toes. Keep the stomach pulled upward, navel into the spine, don’t forget to inhale and exhale. Hold this pose for 60 seconds, keeping your head, neck, back and legs in total alignment.

Power Extension

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Please note that you need a fitness ball for this stretch. This movement stretches the front of the body and back muscles to improve the posture. Kneeling behind the fitness ball, place your feet flat against a wall and drape your body over the ball. Slowly begin to straighten the legs, simultaneously squeezing the glutes and lifting the upper body off the ball using the core muscles. Hold this pose for 5 seconds, slowly move back into beginning pose where the body is draped over the ball and repeat five times.

To best understand how important working on your posture is, Dr. Marr compares how poor posture affects the body versus how good posture affects the body.

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Bad Posture: Hunching Raised DiaphragmShallow Breathing Not Enough Oxygen in the Muscles and Brain Weak muscles, fatigue

Good Posture: Standing up straight Relaxed Diaphragm Full Breaths→ Oxygenation Strong muscles, Increased Energy!

 

To get optimum results try these above exercises along with many other posture-improving exercises, always remembering to be mindful of the core, sucking the navel into the spine. Consistently practice posture-improving exercises in order to keep the spine strong and healthy for life.

Written By Chelsea Clishem: From San Diego, California to Rio de Janeiro, Brazil, this bicoastal girl loves all things travel, beauty, nutrition, fitness, fashion and entertainment. Chelsea graduated from the University of California, Santa Barbara where she began her journey to be an entertainment journalist. Chelsea drops the word ‘fabulous’ on the regular and believes it’s ‘okay’ to freak out with good music and fashion!

Get ‘Booty’ Conscious: The 3 main Gluteus Maximus muscles you should be working!

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What time is it? It’s booty time! Girls, if you are not focusing on your backside you’re missing out! And no, we are not referring to twerking!!! Working the three main muscles of your Gluteus Maximus in a ‘tri-angle training’ method by targeting the booty from three different angles, works out the entire booty, making your booty round, firm, lifted and just plain juicer!

According to Dartmouth Medical School Journal in their 2004 article titled,”The Basic Human Anatomy: A Regional Study of Human Structure,” our ‘booty’ is made up of the glutei maximus, medius, and minimus. Such muscles range from superficial to deep, all forming the bulk of the buttock. Try incorporating the following exercises into your workout routine to target these three main muscles, which determine the shape of your butt! Let’s go and get your best booty!

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1. Jumping jacks and one-legged deadlifts for your Gluteus Medius

The Gluteus Medius is defined as the middle muscle in each buttock, which acts to rotate the thigh, allowing for you to pull your leg out to the side. Working your gluteus medius will lead to a higher butt. Perform three sets of jumping jacks or one-legged deadlifts at 3 sets of 10 reps each for this exercise.

Lunges

2. Lunges for your Gluteus Maximus

The gluteus maximus is a large muscle and mostly used for extending the thigh. Surprisingly, it is not utilized while standing and is used minimally in walking. The gluteus maximus is employed in more engaging exercises such as running and climbing. Targeting this muscle will lead to a larger butt. Try 3 sets of 10 reps each for this exercise.

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3. Squats for your Gluteus Minimus

The Gluteus Minimus is similar to the medius allowing you to extend from the hip through the thigh. The gluteus minimus is the smallest and deepest of all the gluteal muscles. To target this region incorporate squats into your exercise routine. Try 3 sets of 10 reps each for this exercise.

Ultimately, in order to achieve that perfect derriere you must target the booty from a tri-angle method working the gluteus minimus, maximus and medius. Along with these three main muscles and their targeting exercises, please be mindful to include a variety of exercises and activities in order to hit and develop each gluteal muscle for the perfect booty!

Tips: Make sure you do not overwork your muscles; you must leave days in between booty workouts in order to give your muscles time to heal, recuperate and respond to the workout.

Written By Chelsea Clishem: From San Diego, California to Rio de Janeiro, Brazil, this bicoastal girl loves all things travel, beauty, nutrition, fitness, fashion and entertainment. Chelsea graduated from the University of California, Santa Barbara where she began her journey to be an entertainment journalist. Chelsea drops the word ‘fabulous’ on the regular and believes it’s ‘okay’ to freak out with good music and fashion!

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