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    This 20-Minute Bodyweight Lower-Body Workout Will Leave Your Legs And Glutes Shaking

    The beauty of bodyweight workouts? You can do them any time, anywhere. So next time you’re traveling or simply stuck with limited equipment access, give this lower-body blaster of a workout a go.The moves ahead are a mix of dynamic leg and glute exercises that hit the lower-body muscle groups from all angles. It’s important when training the lower body, and your whole body in general, to move in different planes, says personal trainer, Ariel Belgrave. For example, in an air squat, you are primarily moving in the sagittal plane, or forward and backward. In the speed skaters or lateral lunges, you are moving in the frontal plane, or side to side. Moving more three-dimensionally helps reduce your risk of injury and make it easier to move and function day to day (even when you’re, say, carrying groceries).Meet the expert: Ariel Belgrave, Certified Personal Trainer, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.Another perk of the bodyweight lower-body workout here is that it’s totally scaleable. Need more rest and recovery? Only do the first three sets, then keep coming back to the workout as you get stronger. Need more challenge? Hold light to medium dumbbells during the lunge patterns, and hold a weight across your hips in the glute bridge. Get ready for a serious lower-body burn – and follow along with Belgrave.Your 20-Minute Bodyweight Lower-Body WorkoutTime: 20 minutes | Equipment: None | Good for: Lower bodyInstructions: Warm up with 30 seconds of marching and 30 seconds of air squats (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only Dumbbells1. Warm-Up: MarchingHow to:Stand with feet hip-width apart, arms at sides.

    Lift one knee to hip height, swinging opposite arm at the same time.

    Return raised foot to ground and repeat on other side. Continue alternating.2. Warm-Up: Air SquatHow to:Stand with feet slightly wider than hip-width apart, arms at sides.

    Lower into a squat, stopping when glutes are in line with knees.

    Drive through heels to return to standing. That’s one rep.READ MORE: Get Fit Anywhere With This Resistance Band Workout3. Speed SkatersHow to:Start standing with feet hip-width part.

    Jump to the right and, as you land, cross left leg behind you, landing on your right leg with a bent knee, left toes gently touching ground.

    Quickly hop to left and repeat on the other side. That’s one rep.4. Curtsy LungeHow to:Start standing with feet wider than hips and hands clasped in front of chest.

    Step left foot back, while keeping both hip bones facing forward, and plant it outside of right leg, heel high.

    Keeping torso upright, squeeze inner thighs together and lower down until back knee hovers above floor.

    Press down into right heel to return to start position. Press through heels to return to standing. Switch sides and repeat. That’s 1 rep.Pro tip: Hold a dumbbell at chest height to increase the intensity.READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm Sculpting5. Alternating Lateral LungeHow to:Stand with feet hip-width apart.

    Take a big step to the side with right leg, then bend right knee and push hips back and lower until your right knee is bent 90 degrees. The left leg should be extended.

    Drive through right heel to return back to start. Repeat on left side. That’s one rep.6. Fire HydrantHow to:Start on all fours with shoulders over wrists, hips over knees, and toes planted on the floor.

    Keeping right leg bent to 90 degrees, engage core and squeeze through outer right glutes to lift right knee out to the right, until upper leg is parallel to floor (or as close as possible).

    Slowly and with control, return leg to starting position. That’s one rep. Perform reps for 20 seconds, then switch sides and repeat.Pro tip: Aim to distribute your weight evenly through each hand, avoiding sinking into your right side when working the left leg and vice versa. If you want an extra push, you can add resistance bands.READ MORE: You Can Sculpt Your Whole Body With This One R199 Piece Of Equipment7. Glute BridgeHow to:Lie on back with feet flat against the floor and knees bent, arms at sides.

    Squeeze glutes and lift hips off the floor until your body forms a straight line from knees to shoulders.

    Pause at the top, then lower back down to starting position. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More

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    Try This Upper-Body Dumbbell Strength Workout For Serious Arm Sculpting

    Trainer Ariel Belgrave’s favourite fitness word? Flex. And you can bet you’re going to be doing a whole lotta that during (and after!) the upper-body dumbbell workout coming up. This 20-minute arms and shoulder blaster is made up of compound movements that work multiple joints and/or muscle groups in your top half for an efficient and powerful strength session.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.If you want arm muscles that pop, or simply to feel more comfortable and confident playing a racket sport, carrying your kid, or lifting a suitcase overhead, this circuit is for you. The exercises included aim to hit the upper body from different angles (think: an Arnold press followed by a back fly and row), so you get stronger all over and help eliminate muscle imbalances.Need to modify? That’s okay! Feel free to move through the workout without dumbbells first to nail the movement patterns and form. Then, come back again. Or, you can try a round or two with dumbbells and use just your body weight when you feel fatigued. The goal is to keep coming back and getting stronger. Ready, set, sweat along with Belgrave in the videos below.Time: 20 minutes | Equipment: Light to medium dumbbells | Good for: Upper bodyInstructions: Warm up with 30 seconds of TYWs and 30 seconds of arm swings (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: TYWHow to:Start standing with feet hip-width apart, then hinge at the hips to bring your torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.

    Maintaining your body position, swing the arms up so the upper arms align with the ears, forming a Y shape.

    Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape.

    Continue repeating the sequence.Warm-Up: Arm SwingsHow to:Stand with feet hip-width apart, arms extended out to sides.

    Keeping shoulders down and core engaged, bring arms up and around in medium-sized circles.

    After 15 seconds, reverse the direction.READ MORE: Try This Shy Girl Upper Body Workout If You Lack Confidence At GymSingle Single Double Biceps CurlHow to:Start standing with feet hip-width apart, one DB in each hand, palms facing out.

    Core and glutes engaged, raise the DB in the right hand to right shoulder. Lower it back down.

    Repeat with the left side. Lower left hand back down.

    Then, perform a biceps curl with both arms simultaneously. Lower back down. That’s one rep.Arnold PressHow to:Stand with feet hip-width apart, one dumbbell in each hand, racked at shoulders with palms facing toward you.

    With core engaged, rotate and raise dumbbells overhead, performing a press. At the top of the move, palms should face out.

    Lower the dumbbells back down to starting position. That’s one rep.Back Fly And RowHow to:Stand with feet roughly hip-width apart or slightly wider, one dumbbell in each hand at sides.

    Hinge at hips to bring torso and arms and dumbbells forward. This is your starting position.

    Using your back muscles, raise dumbbells out to sides toward sky, so that arms are parallel to ground. Lower DBs back down.

    Next, drive elbows back toward sky to perform a bent-over row, so that the DBs land near hips.

    Lower DBs back to starting position. That’s one rep.READ MORE: You Can Sculpt Your Whole Body With This One R199 Piece Of EquipmentHalo And Press OutHow to:Stand with feet slightly wider than hip-width apart, holding one dumbbell in both hands, resting it on thighs. Raise DB to chest. That’s your starting position.

    Bend arms and raise dumbbell toward left shoulder, then continue to circle it around your head to the right shoulder, ending with the DB at your chest.

    When the DB is at the chest, press it out to the left, fully extending the arms.

    Bring the DB back to your chest. That’s one rep. After 20 seconds, switch directions.Skull CrusherHow to:Lie on back with knees bent and feet planted into ground. Hold one dumbbell in each hand and extend arms straight above chest.

    Without moving the upper arms, bent at the elbows to lower DBs toward the sides of your head.

    Extend DBs back to sky. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More

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    The Best 28-Day Workout Challenge To Get Stronger All Over Using Only Dumbbells

    How do you want to feel 28 days from right now? Stronger, more confident, in a groove with a fitness routine, perhaps? If so, this 28-day challenge is for you and today is the day to kick it off!The challenge is made up of express-style workouts that require 20 minutes or less of effort but still offer gains and serious inspiration to make positive changes. Expertly crafted by Ariel Belgrave (@gymhooky), CPT, creator of The L.E.A.N. Program fitness and nutrition coaching, each workout meets you where you are in your journey – whether you’re looking to lift heavier, rehab an injury, or shake off newbie nerves – and still pushes you to level up, up, up. All you need is a set of dumbbells and a mat, and a go-getter attitude, to take on a new training style for the next 28 days.The real gems in this challenge are the tough-yet-effective compound moves that work multiple muscle groups and joints at the same time. And get this: Resistance-training programs involving multi-joint exercises (a deadlift and row, a squat) are more effective for improving overall strength and daily function than just doing isolated moves (a basic biceps curl), say multiple studies. “Including these types of exercises in your plan is a huge win if you are short on time, because you’re still able to build lean muscle mass,” Belgrave says.The workouts ahead include a quickie warm-up and a circuit of five exercises, which you do at your personal pace (a.k.a., AMRAP-style, meaning As Many Reps As Possible in the allotted time). Dedicating four weeks to a routine is the sweet spot for building consistency, finessing form, improving muscular endurance and more, Belgrave notes. So slip into sneaks, grab DBs, and gear up for the next 20. Then…keep coming back! Next thing ya know, you’ll be shouting Belgrave’s favourite workout kicker, “I. Did. That.”Equipment needed: Dumbbells, matWorkoutsDumbbell Upper-Body Strength

    Bodyweight Lower-Body Burner

    Dumbbell Head-to-Toe HIIT

    Bodyweight Upper-Body Strength

    Dumbbell Lower-Body Burner

    Dumbbell Full-Body Strength

    Your 28-Day Workout Challenge Game PlanThe short bursts of intense dumbbell exercises and tight rest periods in each of the six challenge workouts create the perfect combo. They combine cardio and strength and are effective for building muscle, altering body comp and increasing muscle definition, says Belgrave.Do each workout once per week, for a total of six workouts per week, following the schedule below. (For instance, when it says to do upper-body strength, choose either the bodyweight or dumbbell upper-body strength workout that day.) Oh, and keep these workouts handy after the 28 days are over – they’re clutch *anytime* you’re stumped about what to do.Need more rest and recovery? Skip the bodyweight lower-body burner and only do five workouts per week, Belgrave recommends.Pro Tips For Amping Up The ChallengeIf any of the workouts start to feel less than challenging, consider the following tips from Belgrave to increase the difficulty (– and the results:Increase the weight of your dumbbells by one to two kilograms as you get stronger.

    Count the number of reps you are able to complete in the given time frame and aim to do more next time.

    Decrease the rest time between the exercises or circuits.READ MORE: How To Find The Right Dumbbell Weight For Your Fitness Goals, According To A Personal TrainerWho should complete the 28-day workout challenge?“The 28-day challenge was created for beginners but is generally designed to meet you wherever you are in your fitness journey, whether you’re just starting out, looking to increase your strength, recovering from an injury, or simply want to shake things up in your current fitness routine,” says Belgrave. The AMRAP-style in particular allows you to go at your own pace, making it accessible for all fitness levels, she adds.That said, if you’re intimidated by 28 days of workouts, spark (and maintain) your motivation by making an effort to actually think about and write down your goals. “The first step is truly taking the time to figure out your why, what and how,” says Belgrave.Answer the following questions: Why am I adding fitness and wellness into my life now? In what ways will my lifestyle be different when I have fitness happening on a regular basis? How am I going to include my fitness routine in my schedule? That will give you a “take action” mindset, says Belgrave.Illustrated by Kelli LadererWhat kind of results is it realistic for someone to see in 28 days?You can expect to see some exciting (and realistic) changes in 28 days. “While everyone’s results will vary based on factors like starting fitness level, nutrition and consistency, you can generally anticipate increased muscle tone, feeling stronger, a boost in energy and more confidence in performing basic fitness exercises,” says Belgrave.How can someone keep up their routine once they finish this program?You have a few options, per Belgrave: For one, you could restart the 28-day challenge, with a twist. “This second (third, fourth, or fifth!) time around, you can adjust the workouts so that they are more challenging and align with your new fitness level and goals,” she says. For example, try heavier dumbbells, increase the number of reps in each set, increase the duration of the workouts, or try different workout formats with the same exercises.Alternatively, you could incorporate elements of the challenge (favourite exercises and/or the AMRAP format) into your previous fitness routine. Third, you could always explore totally new fitness programs or classes. FYI, WH has hundreds of exercise routines to choose from! “I’d generally recommend revisiting the challenge periodically and letting it serve as a benchmark to track your progress and assess fitness improvements over time,” Belgrave notes.This article by Jacqueline Andriakos & Jennifer Nied was originally published on Women’s Health US. Illustration by Kelli Laderer. More

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    You Can Make A Healthy, Protein-Packed Lunch In 5 Minutes

    Yes, five minutes. That’s all it takes to whip up this nutritious, no-cook lunch – faster than scrolling through your favourite food app and deciding on a takeaway. This recipe has only nine ingredients and ticks all the boxes for a flavourful, fuss-free desk meal.What’s more, salmon brings a hefty dose of omega-3 fatty acids, essential for brain and heart health. It’s also loaded with B vitamins to keep your energy levels up and supports your immune system thanks to naturally occurring healthy bacteria (found in fresh or smoked varieties). Let’s dig in!

    No-Cook Salmon Salad Tartines

    Kristina Kurek

    A quick, fresh and nutritious lunch in just five minutes. Crisp greens, juicy tomatoes and flaky salmon come together on a hearty slice of bread for a light yet satisfying meal. No cooking required!

    Servings 4 servings

    1 can salmon drained2 tsp olive oil1 tsp white wine vinegarKosher salt55 g green beans2 scallions 1 finely chopped, 1 thinly sliced½ cup baby arugula chopped4 slices rye bread toastedTomato slices for serving
    In a bowl, combine salmon with olive oil, white wine vinegar and pinch salt. Toss with green beans and chopped scallion, then fold in arugula. Top toasts with sliced tomato and salmon salad. Sprinkle with scallions.  

    Easy lunch ideas to try this week:This article by Kristina Kurek was originally published on Women’s Health US. More

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    How To Find The Right Dumbbell Weight For Your Fitness Goals, According To A Personal Trainer

    Picking the right weight dumbbells is like shopping for clothing: You won’t know what works for you until you actually try it (on). It’d be great if there was some magic equation that would calculate exactly what weights will feel light, medium and heavy for you during different workouts. But unfortunately, it’s not so predictable, because lots of variables affect how much you can lift.Dumbbell weight is “never going to be one-size-fits-all,” says Nellie Barnett, CPT and founder of Nellbells Fitness. The amount you lift is based on your individual physical fitness level, goals (like muscle hypertrophy versus endurance), and the body part you’re working.So, rather than seeking out a specific number, focus on finding your Goldilocks of dumbbells – not too light, not too heavy. If the weight is too light, you won’t challenge your muscles or see results. And if it’s too heavy? You’re more prone to injuring yourself. That ~just right~ weight will help you achieve “what your body is capable of lifting while maintaining proper form,” Barnett says.Ahead, Nellie explains how to find the right weight dumbbells for you and shares guidance on when to level up what you’re lifting:Think about your fitness goals.Lifting dumbbells is so much more than just picking up and putting down weights – you can achieve real strength goals over time by tweaking different variables, like weight, reps and sets, Barnett says. Here are some guidelines to follow for different strength training goals.If you want to…Sculpt muscle: Lift medium to heavy weights for six to 12 reps and three to six sets.

    Build stamina: Lift light weights for 12 or more reps and three sets.

    Lift heavy objects: Lift heavy weights for six or less reps and three to five sets.

    Lift heavy objects quickly: Lift heavy weights for one to two reps and three to five sets.Consider the specific exercise.There’s a reason you can squat way more than you can curl. That’s because smaller muscles like your biceps, shoulders and core are physically unable to lift as much as larger muscles like your back, chest and legs. These latter muscles “can handle heavier weight because they’re designed to generate more power,” Barnett says.That’s why it’s always good to have multiple sets of dumbbells by your side while you’re working out.READ MORE: This One-Dumbbell Workout Is Perfect For Home Or A Packed GymUse the light-to-medium set for these smaller muscle groups:Biceps

    Triceps

    Shoulders

    CoreUse the medium-to-heavy set for these larger muscle groups:Back

    Chest

    LegsPerform a rep test.With your fitness goal and muscle group in mind, grab a lighter weight than you think you can handle (so you don’t risk injury) and try to reach the rep count for each exercise. If your goal is building muscle stamina in your arms, for example, and you think you can handle lifting two-kilogram dumbbells for a minimum of 12 reps, you should conduct a rep test by lifting one-kilogram dumbbells for those 12 reps.When you finish the rep test – even if you had to put your weight down before completing all the desired reps – ask yourself these questions:Am I maintaining proper form throughout all of my reps?

    Am I breathing properly and not holding my breath?

    Am I completing my reps, especially in my first set?If the answer to any of these is “no,” decrease your weight. But if you said “yes” to those questions, then ask yourself these questions:Am I feeling particularly challenged on the last two or three reps?

    Am I performing each rep with control, or am I just breezing through them all?

    Am I actively thinking about the muscles that I’m engaging (a.k.a., the mind-muscle connection)?If the answer to any of these is “no,” increase your weight.READ MORE: One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body WorkoutWhen should I start increasing my dumbbell weight?Once you’ve begun your strength training journey, the main way to get stronger over time is with progressive overload. Essentially, this means increasing at least one variable in your workout (weight, reps, or sets) to ensure you’re consistently challenging your body, Barnett says. So, if you’ve been lifting two-kilogram dumbbells for a month or two, and you’re finding that all of the reps feel easy – not just those last two or three – it’s likely time to increase your weight by a few kilograms.Reebok Dumbbell Set With Case

    4kg Vinyl Dumbbell

    Trojan 20kg Adjustable Dumbbell Set

    Remember: No matter what dumbbell weight you choose, with each workout, you’re one rep closer to becoming stronger!This article by Addison Aloian was originally published on Women’s Health US – additional reporting and products added by the Women’s Health SA team. Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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    6 Time-Saving Smoothie Hacks That Are Total Game-Changers

    We can all agree that smoothies are the ultimate grab-n-go meal: they’re perfect for breakfast, as a snack, or a quick post-workout refuel. Luckily making one doesn’t need to be a time suck. These smoothie hacks will help you whip up that delicious drink in half the time!The fastest way to get a smoothie in your hands is to… buy one, right? Sure, but your wallet will end up hating you. The solution? Make it yourself.But, let’s get real. Sometimes there just ain’t no time for that — especially in the mornings — because you’re rushing out the door, or like us, you’d rather get an extra 15 minutes of snooze time in the mornings.So, say hello to the smoothie hacks that’ll help up your smoothie game in a time crunch. Ready, steady… get your blenders out!1. Freeze those greensThe worst thing about buying all that kale? Most of it just ends up wilting in the fridge and you have to bin it. So save money (and time) by freezing them instead. Just portion your greens out into labelled Ziplock bags and then you can grab your greens whenever you need them. See ‘ya later, soggy spinach!2. Ice, ice baby!Move over H2O! Rather use your ice tray for freezing coconut water, almond milk or soy. Not only will this add essential nutrients to your smoothie it’ll also add flavour. Plus, you don’t need to measure anything out… all you’ve got to do is grab 5 blocks and you’re ready to blend. Missed your prep window? An ice maker will make sure you’ve got ice ready when you need it.

    Eiger 12KG Bullet Ice Maker

    No smoothie is complete without a liberal helping of ice. And neither is your after-hours cocktail repertoire. This sleek icemaker produces bullet-style cubes that have a hollow core and elongated shape for quicker chilling. User-friendly controls make it super simple to bring on the freeze and a transparent lid gives you a clear view of this ice-making magic in action. With the ability to produce an impressive 12kg of ice per day, you’ll be covered when it comes to your daily and entertainment needs.3. Think aheadWhy not just make a week’s worth of smoothies in one go? Just pour the contents into freezer-friendly jars or containers and store. Defrost your smoothie in the fridge overnight and then just shake it up before drinking.4. Bag itHey, they say ‘preparation is the key to success’… and that truism definitely applies to your breakfast smoothie. If you don’t want to make a bunch of smoothies in advance, just bag all your ingredients instead (including liquid ingredients). In the mood for a banana berry shake today? No, problem. Grab that smoothie pack from the freezer, dump the frozen contents into the blender and bingo! Smoothie done in 10 seconds.5. Have the right tech Your smoothies are only as good as your kit and these top-shelf blenders from Eiger Living will serve up delicious drinks with minimal effort. Consider these your ultimate kitchen remix.

    Eiger Vortex Nutriforce 1000W 8PC Blender

    This powerful blender (it boasts 1000W of power) combines high-quality engineering with modern design and a sleek finish to make a statement in any kitchen. Finetuned for optimum performance and durability, its high-torque copper motor and precision-engineered blades will make short work of any ingredients destined for your smoothie. And it’s versatile, too, including both a grinder and extractor blade for various blends, plus two resealable lids to keep your kitchen efforts fresh. The flip-top drinking lid allows for easy sipping, exactly what you need if you’re en route to the gym.

    Eiger Vortex 600W Jug Blender

    Elevate your blending with the Vortex 600W Jug Blender, a perfect fusion of power and elegance. This blender combines a robust 600W motor with a minimal yet mighty dial, so you can blend to your preferred texture. Whether you’re whipping up smoothies, soups or sauces, the Vortex delivers dynamite in a small(er) package, making every blend an effortless indulgence.

    Eiger Vortex 2000W Jug Blender

    With 2000 watts of power, this blender is the definition of a powerhouse. In other words, it’ll elevate every mix. But it’s not all brawn and no finesse: the Vortex serves up sleek functionality, giving you precise control over texture and taste. Whether you’re whipping up a post-workout smoothie, quick soup or game-changing sauce for your braai, the Vortex delivers unparalleled performance and simplicity, making every blend an effortless indulgence.And the cleanup? There’s a time-saving hack for that too…The WORST part of making smoothies is the cleanup. Well, forget washing that blender by hand. Simple squirt some washing-up liquid into your blender, fill it up to the half-way mark with water and turn it on. A few turbo-charged pulses and a quick rinse later, your blender will be sparkling clean.Try These Smoothie Recipes: Enhance your everyday living with Eiger appliances exclusively available at Makro and Game stores countrywide. Shop the entire range at Makro.co.za and Game.co.za.**WH Partnership More

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    4 Reasons Why You Should Make Zumba Your Favourite Exercise

    You’re not a fan of lifting weights, and the thought of running makes you want to sink deeper under the covers, but you still want to exercise. Zumba is the perfect workout to get you out of your dilemma.Zumba has been in the spotlight ever since it was first introduced by Columbian choreographer, Alberto Perez, in the 1990’s. And decades later, the dance-inspired fitness routine has collected millions of enthusiasts worldwide.One of these enthusiasts is Cindy Abrahams, who’s been a Zumba instructor for several years. Here, she explains exactly why you should try Zumba…1. It’s A Full-Body WorkoutWhile you won’t get the same definition as you would with strength training, Zumba still engages all your muscles. From the neck rolling in your warm-up to the dancing on your toes in a salsa. “When you’re lifting your arms, your shoulders feel it as you’re holding your arms up all the time, and so will your abs, because dancing comes from your core,” explains Cindy.READ MORE: Get Moving The Fun Way With This High-Energy Dance Workout2. It Will Help You Lose WeightZumba is a fun cardio workout. While you’re dancing your heart out to catchy pop music, you’re also burning kilojoules. “You may not see a bigger bicep or quad,” she says, “but Zumba is great for losing the kilojoules and the water weight.” Perfect for your weight loss goals.3. Anyone Can Do ItWhether you’re a fitness junkie, or you haven’t been off the couch in years. Zumba is suitable for everyone. “I have people in my Sunday morning class with hip and knee replacements, and they can do it,” says Cindy. And those who lack co-ordination? “It doesn’t matter if you have two left feet,” she explains. “It’s just about you having fun with the music and letting yourself come out.”READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout4. You Can Do It AnywhereIt’s raining outside, and the last thing you feel like doing is dragging yourself to the gym. No worries, you can do Zumba in the comfort of your own home. Whether you’re an avid Zumba dancer doing the routine off by heart, or you’re a newbie dancing along to a video. “My mother is 75 and she does it in the kitchen when she’s cooking and she’s got a heart problem,” says Cindy.Salsa along with Cindy:
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    Power Walking Amps Up The Health Benefits Of A Daily Stroll – Here’s How To Do It Right

    The term “power walking” might make you think of days past, but I’ll say it: It’s so back. Walking in general is beyond popular right now because this low-impact exercise has a bunch of benefits – both mental and physical. And while walking is great for you in general, some walking speeds and styles are more beneficial for your health than others. One way to power up your next walk? You guessed it: Turn your walk into a power walk. Here’s how.Meet the experts: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor for the Exercise Science program at New York Institute of Technology. Laura A. Richardson, PhD, a professor of Applied Exercise Science and Movement Science at the University of Michigan School of Kinesiology.What constitutes a power walk?A power walk is more than a leisurely stroll, experts say. “You’re putting in effort beyond what would normally be a comfortable walking pace,” says Alexander Rothstein.In fact, while the actual kilometres per hour will be different for everyone, a power walk should be done at your maximum walking pace. Basically, in addition to a few other form techniques (more on that in a sec), the key to power walking is simply walking as fast as you can.If you’re a beginner, good news: You’ll see benefits with as few as 10 minutes of power walking.How do you know if you’re in a power-walking zone? If you think about your effort on a scale from one to 10 (also known as the rate of perceived exertion, or RPE, scale), you should be at a seven, says Laura A. Richardson. While the workout should be challenging, you *won’t* be at an eight or higher on the RPE scale just because that’s not sustainable for long-term exercise – and you want to sustain your power walk for at least 30 minutes to get all the cardiovascular benefits. Physically, you’ll feel your heart rate increase and start to breathe heavier – and you might notice your calves feel more engaged.Proper Power Walking Form, ExplainedBeyond walking at a brisk pace, a key part of power walking is bending and swinging your arms to propel yourself forward and keeping your core engaged. “It should really be a full-body exercise,” Richardson says. (If you feel like your movement is a little dramatic or exaggerated, you’re probably doing a power walk right.)Since you’ll be walking pretty fast, it’s important to keep an eye on your posture. You shouldn’t be leaning forward, says Rothstein. Instead, keep your head over your chest and shoulders, careful not to round at your spine or hinge at your hips. In terms of your stride, you’re going to want to take more, rather than longer steps.Where you walk also matters, both experts agree. Incorporating hills and inclined terrain is ideal and will make sure you’re really able to keep your power walk challenging, they say. And, if you’re not quite able to go as fast as you want to yet, try incorporating intervals to your walk to build up to a sustained faster pace.Power walking form tips:Bend and swing arms for momentum

    Engage core

    Maintain a tall posture

    Take smaller steps versus long stridesREAD MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s WhyA 20-Minute Power Walking Workout To TryAny aerobic exercise, power walking included, should start with a warm-up to slowly transition your heart into exercise mode, says Richardson. With power walking, that just means walking at a slower pace at first. When venturing on your own power walk, anywhere from three to five minutes at a slower pace will suffice.If you’re someone who is already active, try sustaining your power walk for 30 to 40 minutes to make sure you’re getting full cardiorespiratory benefits, and if you’re a beginner, good news: You’ll see benefits with as few as 10 minutes, says Richardson.Each week you can increase your walks by 10 minutes, with the goal of hitting the CDC-recommended 150 minutes of moderate to intense exercise per week.BUY NOW: The Big Book Of Walking Workouts eBookSample Power Walk Routine For BeginnersWarm-up (five minutes): Before you start power walking, it’s important to do a warm-up, says Richardson. All that entails is walking at your natural, slower pace before kicking it up a gear.Power walk (10 minutes): Now that your body is moving and blood is flowing, increase your pace to your maximum walking pace, making sure you engage arms and core and ideally varying your incline.Cooldown (five minutes): Return to your natural walking pace.READ MORE: How Often To Replace Walking Shoes, According To DoctorsWhy Power Walking Is So Good For YouPower walking gives you all of the benefits of walking like boosting your mood, conditioning your heart and strengthening your muscles, but turned up a notch. This is because power walking increases the intensity of a walk and therefore demands more of your heart and body, says Rothstein.A more intense walk taxes your cardiorespiratory system more, turns over more oxygen and burns more calories. It also should help improve blood pressure and blood glucose levels, says Richardson. All in all, a power walk is a more efficient way to get the benefits of walking.This article by Olivia Luppino was originally published on Women’s Health US. More