Calories burned: 250-400 calories (30 minutes)
Equipment needed: Jumping rope
The New York Times just reported using jumping rope as a high-calorie burning cardio exercise. According to a New York Times interview with Edward Jackowski, owner of a fitness center in New York City that offers jumping rope exercise to clients, just 10 minutes of jumping rope at 150 turns per minute is equivalent to 30 minutes of running six to seven miles per hour (9.6-11.2 km per hour). Just follow the proper jumping technique, where you stay high on your toes and do not jump more than an inch off the floor.
Although this high-intensity exercise can make you burn more calories, you might have a hard time sustaining a longer workout because of the high heart rate caused by jumping, especially if you are just a beginner. It’s is still better to combine this exercise with lighter sets of cardio moves like marching in place or light jogs in place during recovery breaks to regulate your heart rate. You can alternate one minute of jumping rope with one to two minutes of light cardio moves and a minute of body weight resistance exercise like push-ups or crunches. As you progress and become stronger, you can increase the duration of the jumping rope set.
Calories burned: 200-300 calories (30 minutes)
Equipment needed: Mirror
If you’re used to joining cardio kickboxing classes or have experienced boxing as a sport or form of exercise, you can still do the same moves at home before the mirror so you can really watch your form. You can burn enough calories in a 30-minute shadowboxing workout by alternating and combining different types of punches and kicks and imagining that there’s an actual opponent in front of you. Keep your feet moving and bouncing to maintain a steady heart rate. You can start with basic boxing warm-ups like jumping jacks, jogs and shuffles. Then to start up a high-calorie shadow kickboxing routine, start with basic kicks on each leg, like front kicks, side kicks, back kicks and round house kicks, followed by 15-20 sets of jabs, crosses, hooks and uppercuts on each arm. Then combine moves, vary the speed, and increase the intensity until you reach your target duration or calorie burn.
Here’s a way to get the best of both worlds—getting fit while socializing: “I got into salsa because of the girls,” salsa choreographer Jonathan Picayo (pictured), 32, jokes. “What I enjoy the most about salsa is the socializing; watching people enjoy themselves,“ he says.
Christina Bartges, 28, has been dancing for only a few months, but loves how she breaks out a sweat even after just one song. “The footwork is very fast,” she says, “The hip movements are really sexy too.” The fancy footwork may sound like a deterrent, but people on salsa nights are always nice enough to give newbies a few pointers.
“The salsa club scene is great for social interaction,” Picayo says, “You can dance with anyone and everyone, and the style of each dancer varies from different dance background that they can incorporate.” (Source: femalenetwork.com)
Striptease DancingApart from unleashing your inner tigress, striptease is great for toning your body, too. “It’s a workout for the legs and the gluteal muscles (your bum!), as most of the movements are in a ‘Grand Plie’ (a deep squat position), combined with gyrations,” says Jill Ngo Crisologo. You need to use your abdominals, too. Students always say they have too much fun getting sexy to notice how much their muscles hurt afterwards. Striptease is ideal for everyone, not just for the dancefloor-and-club-philes. “It’s never too late to start,” smiles Ngo, “There are no requirements, just a willingness to move that body.” (source: femalenetwork.com)
Yeah, you think they’re cheesy, but the dance moves on the Bollywood films are a major dance workout. “Bollywood dancing is a celebration,” says dance instructor Marlette Besa (pictured), 41. Bollywood is a fusion of three dances, according to Besa, “It has elements of hiphop, bellydancing and Indian folk dances, specifically Bhangra and Kathak. A dance workout like this one makes you feel that you are starring in your own Bollywood film.“
Though not to be confused with bellydancing, which focuses on channeling all gyrations on your midsection, Bollywood dancing is the larger-than-life version. Movements are big and expressive, and your eyes and face have to constantly follow your fingers as you move. “The dance is really fun, festive and colorful,” Besa says, “Your entire body moves, with some isolated movements of the chest, hips and shoulders.” The costumes and accessories add to the fun too. (Source: femalenetwork.com)
“Women can be demure and delicate,” Flamenco teacher Maradee de Guzman, 31 says, “but another side of us is fierce, independent and wanting to dominate.” The movements of flamenco are almost trancelike, with sudden whips and swishes from your core. The hands are critical as they twist and express their own emotions. “Your center of gravity from the waist up is pulled up, but waist down, there is a certain heaviness or weightedness in your position. And flamenco is not just a dance, it’s also about the music, the song—it’s a whole culture altogether,” says de Guzman.
Women of all ages have come for flamenco lessons, and they've found that they all emerged more confident, more graceful, and stronger. “It’s not just a physical workout,“ de Guzman says. “For some, it’s a sense of empowerment or accomplishment. For others, they start to lose their inhibitions.” (Source: Femalenetwork.com)
JukariUsing a Jukari Band (TM), a lightweight, flexible band, women can groove to the theatricality of Cirque du Soleil. This workout consists of dynamic, upbeat, artistic movements designed to banish blahs from regular gym workouts. Women can expect to enhance their flexibility and strength. While the workouts mimic everyday movements, the body is continually challenged by Jukari, which requires balance, core muscles and range of motion. (source: femalenetwork.com)
You see this dance in every noontime variety show or music video and the beats are infectious. Hip hop--or “breaking” as breakdancer Bea Lesaca refers to it--is about the freedom of expression. “I love the rawness of hip hop,” says Lesaca, pictured with some of her crew, the B Girls, in this photo. “I don’t hold anything back. Hip hop allows you to showcase your own talent, without following a specific mold. It’s limitless."
Hip hop’s influences include funk music, Afro-Latino beats, gymnastics, and even martial arts forms like kung fu and capoeira. It emerged in the '70s from street parties in the Bronx in New York City. The beauty of hip hop lies in the freedom of improvisation. Learning to dance hip hop is anything but rigid. There are a few basics, but you don’t have to worry about breaking rules. As long as you’re “down with it,” it’s all good. (Source: femalenetwork.com)
Tips for first-time triathletes
Without a doubt, triathlon is fast-becoming one of the popular sports in the Philippines. Combining the different disciplines of swimming, biking, and running – triathlon is really a tough feat! If you’re planning to get into triathlon, check out some of our tips!
Cardio Exercises to Lose Belly Fat
Conscious about your belly fat? Don’t be, because you can still lose those love handles! Check out these cardio exercises that can help you lose your belly fat!
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