Muscle Pain and Soreness After Exercise

The Bar Method workout I had Friday evening left my thighs on fire during the next day BUT, by the evening , every muscle in my body ached, especially my core, legs,glutes, arm...ok everything!  and it was hard to go up and down the stairs,stand or worst turn in the night to sleep. I took an epson salt bath last night to help relieve the pain. This morning I have another class scheduled at 12pm (Not looking forward to it, but I want that dancers body! ) Not to mention a Zumba class to teach in the evening! I am wondering if I should go or not. I am scheduled for Mondays and Fridays. I will probably stick with it. No Pain No Gain as they say ....SIGH!!

Tips for dealing with delayed muscle soreness after exercise

By Elizabeth Quinn

Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that occurs in the day or two after exercise. This muscle soreness is most frequently felt when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine.
Although it can be alarming for new exercisers, delayed onset muscle soreness is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build hypertrophy).
This sort of muscle pain is not the same as the muscle pain or fatigue you experience during exercise. Delayed soreness is also unlike the acute, sudden and sharp pain of an injury such as a muscle strains or sprain that occurs during activity and often causes swelling or bruising. The delayed muscle soreness of DOMS is generally at its worst within the first 2 days following a new, intense activity and slowly subsides over the next few days.

What Causes Muscle Soreness After Exercise?

Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Any movement you aren't used to can lead to DOMS, but eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) seem to cause the most soreness.
Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness.

What Is the Best Treatment for Muscle Soreness After Exercise?

There is no one simple way to treat delayed onset muscle soreness. In fact, there has been an ongoing debate about both the cause and treatment of DOMS. In the past, gentle stretching was one of the recommended ways to reduce exercise related muscle soreness, but a study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness.
So does anything work to reduce delayed-onset muscle soreness? Nothing is proven 100 percent effective, and although some people have found the following advice helpful, it's best to try a few things to see what works for you. Ultimately, best advice for treating DOMS is to prevent it in the first place.

Using aFoam Roller After Exercise May Help Reduce Soreness

One technique I've used with some success to reduce my own muscle soreness is to use a foam roller regularly as a part of my cool down. This has been particularly helpful for me after a long, high intensity bike ride or after I start a new type of exercise or a new weight training routine.

• Learn how to use a foam roller  (...I saw one student doing this after class, Now I know why!)

Tips for Dealing with Muscle Soreness After Exercise

If you do find yourself sore after a tough workout or competition, try these methods to deal with your discomfort. Although not all are backed up with research, many athletes report success with some of the following methods.

• Use Active Recovery. This strategy does have support in the research. Performing easy low-impact aerobic exercise increasing blood flow and is linked with diminished muscle soreness. After an intense workout or competition, use this technique as a part of your cool down.
• Rest and Recover. If you simply wait it out, soreness will go away in 3 to 7 days with no special treatment.
• Try a Sports Massage. Some research has found that sports massage may help reduce reported muscle soreness and reduce swelling, although it had no effects on muscle function.
• Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
• Use R.I.C.E., the standard method of treating acute injuries, if your soreness is particularly painful.
• Perform Gentle Stretching. Although research doesn't find stretching alone reduces muscle pain of soreness, many people find it simply feels good.
• Try a Nonsteroidal Anti-inflammatory. Aspirin, ibuprofen or naproxen sodium may help to temporarily reduce the muscle soreness, although they won't actually speed healing. Be careful, however, if you plan to take them before exercise. Studies reported that taking ibuprofen before endurance exercise is not recommended.
• Try Yoga. There is growing support that performing Yoga may reduce DOMS.
• Listen to Your Body. Avoid any vigorous activity or exercise that increases pain.
• Allow the soreness to subside thoroughly before performing any vigorous exercise.
• Warm Up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but cool-down performed after exercise does not).
• ** If your pain persists longer than about 7 days or increases despite these measures, consult your physician.
• Learn something from the experience! Use prevention first.

Tips to Help Prevent Muscle Soreness After Exercise

While you may not be able to prevent muscle soreness entirely, you may reduce the intensity and duration of muscles soreness if you follow a few exercise recommendations.

• Progress Slowly. The most important prevention method is to gradually increase your exercise time and intensity. See the 10 percent rule if you need some exercise progression guidelines.
• Warm Up thoroughly before activity and cool down completely afterward.
• Cool Down with gentle stretching after exercise.
• Follow the Ten Percent Rule. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
• Know the 10 Tips for Safe Workouts.
• Follow the Spring Training Fitness Tips.
• Hire a Personal Trainer if you aren't sure how to start a workout program that is safe and effective.
• Start a new weight lifting routine with light weights and high reps (10-12) and gradually increase the amount you lift over several weeks.
• Avoid making sudden major changes in the type of exercise you do.
• Avoid making sudden major changes in the amount of time that you exercise.

Certain muscle pain or soreness can be a sign of a serious injury. If your muscle soreness does not get better within a week consult your physician.



_{Sources
[mrw.interscience.wiley.com/cochrane/clsysrev/articles/CD004577/frame.html]Stretching to prevent or reduce muscle soreness after exercise, RD Herbert, M de Noronha, Cochrane Database of Systematic Reviews 2007, Issue 4, 2007, The Cochrane Collaboration.
Herbert, R., Gabriel, M. [http://www.bmj.com/cgi/content/abridged/325/7362/468?eaf]BMJ 2002;325:468-470. Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review
Szymanski, D. (2003). Recommendations for the avoidance of delayed-onset muscle soreness. Strength and Conditioning Journal 23(4): 7–13.}

 

Let's make it CRY!

Let's start this week off right with a great stress relieving, endorphine raising workout. Join me tonight at One For All Dance Academy(9691-L Gerwig Lane Columbia Md 21046) at 7:30pm. Bring your towel, cause I am going to make you sweat ( you know I am ). See your smiling faces soon. Have a great day!

12 weeks to weight loss- Week 2

Welcome to Week 2! This week, you'll be continuing with your program and doing at least 3 cardio workouts along with your strength training routine with an added challenge--one more set for each exercise. You'll have a new stretching workout to try and some recipe ideas for breakfast lunch and dinner. You'll also have some motivational tips to help keep you going. Remember--the workouts are just suggestions. Please modify them to fit your fitness level, schedule and goals.

12 Weeks to Weight Loss - Week 2

Week 2 Visit the link above to learn more about your assignments this week and to fill out your first checklist. This weekly check-in will help you keep track of what you did and what you didn't do. Take some time to go over anything you missed so you can work on that this week.

Day 8

Focus: Interval Training Today, you'll choose a different interval workout than last week with an added challenge: try to add 3-5 minutes to your workout to make it longer. You'll also learn more about water and why you should be drinking it all day long (hope this isn't news to you!). Drink up and have fun!

Day 9

Focus: Strength Today, you're back to strength training with the same total body workout you did last week. Your challenge is to add a set to each exercise. You should be doing at least 2 sets, although you should modify that according to your fitness level. You'll also be learning about healthy snack ideas.

Day 10

Focus: Endurance Today is your endurance workout--you'll do the workout I've assigned or choose whatever you like. The idea is to do a steady workout at a medium pace to boost endurance. I've also spotlighted breakfast as the meal of the day--if you're not eating it, now is the time to work on that and make some strides towards a healthier day.

Day 11

Focus: Strength Today your back to your strength training with the same workout you did on Day 9. Remember, you're building strong, lean muscle and that means you're getting stronger and slimmer. Muscle takes up less space than fat, so the more you have, the slimmer you are. You'll also work on your lunch today--as in, making it more healthy.

Day 12

Focus: Rest You don't have any workouts today, but that doesn't mean you get to slack off. You still need to move around and I've made some suggestions for what you can do (yoga anyone?). I've also given you some ideas for what to make for dinner.

Day 13

Focus: Variety Today is all about variety. I've given you a choice between a cardio workout and a strength/cardio circuit. You should also feel free to do what you enjoy. Just make it something fun. You also get a treat of your choice today. Choose something you love, have a reasonable portion and savor every bite.

Weekly Calendar Here's your weekly calendar with your workouts listed so you can organize your week.

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<><><><><><> Written by: Paige Waehner Exercise Guide

12 Weeks to Weight Loss - Day 6

Focus on Core Strength

Cardio Focus: Active Rest

Your focus today is on being active and having fun. Don't worry about heart rate, intensity or any of that other stuff.

• Take your dog for a long walk
• Take the kids or your spouse out for a leisurely bike ride
• If it's cold outside, stay indoors and put on your favorite CD or radio station. Do a little dance...no one's looking.
• Wash the car...twice.

Strength and Flexibility Focus: Core Strength
First, get warmed up by taking a short walk or doing a few minutes of light cardio or marching in place. Then, choose one of the workouts below to strengthen your abs and back in challenging ways:
Option 1: Dynamic Abs
Option 2:Challenging Abs and Core
Option 3:Beginner Abs

Nutrition Focus: Clean Out Your Pantry
Using the list you made on Day 4, choose one unhealthy food in your pantry, refrigerator, cabinets, etc. and substitute it with something healthy and lower in calories or throw it away. For example, if you drink a Coke every morning, replacing that with water will save you 150 calories. Add that to the exercise you're doing this week, and you're on the road to weight loss.

Motivation
If you've managed to fit in all the workouts (or at least most of them), keep yourself going with a reward. It's important to acknowledge all your hard work, so why not get yourself a new pair of workout shoes or that song or album you've been wanting? Do something nice for yourself and get ready for next week.
Paige Waehner

12 Weeks to Weight Loss - Day 5

Focus on Variety

Cardio Focus: Variety

 

Choose One:

• Option 1: Boredom Busters - Choose 1 of 3 different cardio workouts. These workouts involve varying the intensity in different ways and the inclines/speeds suggested are only guidelines. If you're a beginner, please modify the workout or choose one of these beginner workouts.
• Option 2: 3-Machine Medley Workout
• Option 3: Try one of our Walking Guide's walking workouts.

Strength and Flexibility Focus: Rest

Don't forget to stretch.

Nutrition Focus: How Much You're Eating

Look at your food diary from the past few days and calculate the average number of calories you eat each day. Compare that number to the Total Calories you calculated on Day 3. How many more calories are you eating than your body needs? Or are you not eating enough calories? If you fall below your BMR, that can actually stall weight loss so eating too little is just as harmful as eating too much. Tomorrow, we'll get started on reducing your food calories, so get ready.

Motivation

One great tool you can use to motivate yourself is a pedometer. Clip it on in the morning and see how many steps you can take all day. Your ultimate goal should be 10,000 steps, but just do what you can and try to do more each day.

By Paige Waehner

12 Weeks to Weight Loss - Day 4

More Strength Training

Cardio Focus: Active Rest

While today is a rest day from cardio, it doesn't mean you get to lay around and do nothing. Make an effort to inject extra movement all day long. Try some of these ideas:

• Set an alarm to go off every hour. Walk or stretch for 5 minutes
• When it's break time, take a 10 minute walk up and down the stairs or around the building.
• Use 15 minutes of your lunch hour for a quick walk
• When you get home from work, try a few yoga poses using an exercise ball
• If you're watching TV, do crunches or pushups during commercials

Strength and Flexibility Focus: Total Body Strength

Today you'll be doing the same workout you did on Day 2. If you're sore from that workout (or any of the other workouts), you might take an extra rest day or lighten up on the reps and/or the weight. It's normal to feel sore for a couple of days after a new workout, but if you can't get out of bed, you know you've done too much.

Beginners: Option 1 - Total Body Beginner Workout, Beginner Abs
Option 2 - Total Body Beginner Strength, Level 2
Intermediate/Advanced:Total Body Home Workout and Dynamic Abs or visit my Workout Center for more ideas.

Nutrition Focus: Make A List

Go through your food diary and make a list of the unhealthy foods you eat on a regular basis and their calorie content. Add to the list over the coming days so that you get a sense of the foods most tempting to you. Do you tend to crave sugary snacks? Or are you tempted more by salty, fatty snacks? Try to be objective as you go through your list--you aren't doing this to kick yourself, but to learn more about the choices you make each day.

Motivation

A big part of motivation is discipline. If you schedule your workouts and plan for them, that helps get rid of some of the obstacles that stand in your way as your workout approaches. Take some time to figure out why you tend to skip your workouts and come up with a plan beforehand to deal with your excuses.

Paige Waehner

12 Weeks to Weight Loss Day 3

Cardio Focus: Endurance

Endurance workouts are different from the Interval Workout you did on Day 1. While the interval workout is designed to cycle between low and high intensity, endurance workouts are focused on keeping a steady pace for a longer period of time.

Option 1: Try this 35-Minute Endurance Workout - This can be done on any cardio machine or outside.
Option 2: Choose an activity and maintain a steady pace for 20-45 minutes. Be sure to warm up, cool down and stretch at the end of your wor
kout.

Strength and Flexibility Focus: Flexibility

After you cool down, try these stretches to work on lower body flexibility or try these Flexibility drills.

Nutrition Focus: Activity Calculator

Yesterday you calculated your BMR and today you'll find out how many calories you're burning each day with your new exercise program. You can use this Calorie Calculator to search for the activities you're doing each day and make a note of the calories burned for each one. For example, if you lifted weights for 45 minutes, you would burn about 150 calories if you weigh 145 pounds. Keep in mind that these are only estimates, so these numbers won't be exact. You can add the calories you burn with exercise to your BMR to get a general idea of how many calories you burn each day with daily functioning and exercise.

Motivation

It's tough to stay motivated all the time, but it's something you have to work at every day. Motivation isn't something that just happens, it's something you create for yourself. If you need a nudge in the right direction, write this quote on a post-it and stick it on your computer to remind you:
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." Zig Ziglar

Paige Waehner

Weds Morning Classes

Reminder. Wednesday morning Zumba classes start tomorrow at 10am. $10.00 drop in or you can buy a class pass.Click Here for class princing and information No free drop in on Weds Mornings.

12 weeks to Weight Loss -Day 2

On Day 1 of your 12 Week Program you started off the week with a little planning and some cardio exercise. Today you'll do your first strength training session, so get ready to build some muscle. Remember, muscle burns more calories than fat, so the more you have, the more calories you'll burn.
Cardio Focus: Active Rest
Active rest simply means moving around more than usual without doing a structured cardio workout. Whenever you get an opportunity to move, do it--take the stairs, go talk to someone rather than emailing, walk the dog, walk to the store, play with the kids, rake the yard, etc. If you sit all day, set an alarm to go off every hour and stand up and stretch.



Strength and Flexibility Focus: Full Body Strength

Today you'll work all the muscles in your body with a basic total body workout. For the suggested workout you'll need dumbbells and an exercise ball. If you don't have a ball, don't worry. Just do the exercises without it. I've also provided another option if you'd like something more challenging. For other ideas and you can visit my Workout Center for loads of other workouts.


Beginners: Option 1 - Total Body Beginner Workout, Beginner Abs

Option 2 - Total Body Beginner Strength, Level 2

Intermediate/Advanced:Intermediate Total Body Home Workout, Dynamic Abs or visit the Workout Center for more ideas.

Nutrition Focus: Calculate Your BMR

Today, you'll calculate your BMR--the number of calories you need to maintain normal functions like respiration, digestion, etc. This is the minimum number of calories you should eat each day. BMR Calculator. Remember, this is just an approximation--no calculator will be completely accurate.

Motivation
If you're new to lifting weights, you may feel a little intimidated, especially if you're working out at a gym. Remind yourself that lifting weights is essential for a complete program and it can help you change your body quickly, if you're consistent. Don't be afraid to ask for help if you're not sure how something works. Most gym-goers are happy to answer your questions and, if you don't want to make a fuss, take advantage of your gym's free orientation if you haven't already. A confident exerciser is more likely to be a successful exerciser. More exercise advice.


Paige Waehner

12 Weeks to Weight Loss Day 1

Get Started
In the introduction, you learned some of the basics for getting started. Now, it's time to get started, step by step.
Step one: If you haven't already done so, use the following forms to set your goals and get your vital statistics recorded so you can track your progress. You might want to use this 12-Week Exercise & Weight Loss Journal or your own journal to keep track of your workouts and eating.

• Set Your Goals or Setting Weight Loss Goals
• Vital statistics

Step two: Take a deep breath and get ready for your first cardio workout. Just think how good you'll feel when you're done!
Cardio Focus: Intensity
Today's cardio workout involves interval training. This method of training is a great way to burn calories in a short period of time. With interval training, you add short high energy 'spurts' where you raise the intensity and then fully recover, alternating work sets and rest sets for the length of the workout. Interval training helps quickly increase endurance which allows you to workout harder and longer. If you're a beginner, please modify according to your fitness level. If you can only go for 10 minutes then, by all means, go for it. It's all about where you are now, not where you want to be.
Choose one of the options below and get moving.
Beginners

• Option 1:Beginners Interval Workout - This 21-minute treadmill workout involves slight increases of speed and/or incline during your work sets. This workout can also be done on any other machine (elliptical trainer, stationary bike, etc.).
• Option 2: Elliptical Workout for Beginners - This 20-minute elliptical workout involves increasing your resistance/ramps slightly during your work sets.
• Option 3: Beginner Stationary Bike Workout - This 20-minute workout involves increasing resistance slightly during your work sets.
• Option 4: - You can find more options at Beginner Cardio Workouts.

Intermediate/Advanced

• Option 1: Intermediate Interval Workout - This 30-minute workout involves working for 1 minute at a harder pace and recovering for 3 minutes. This can be done on any cardio machine.
• Option 2: 45-Minute Boredom Buster Treadmill Workout - For 45 minutes, you'll change speed and incline for a challenging interval workout.
• Option 3: Make Your Own Workout
  Make your own interval workout: Begin by choosing an activity--walking, running, swimming, cardio machines, etc. then doing the following:
  1. Warm up with about 5-10 minutes of light cardio
  2. Increase the intensity for 2-3 minutes so that you're working at a Perceived Exertion (RPE) at Level 5
  3. For 1 minute, increase intensity (speed walking, running, hill-walking, etc.) to a Level 7-8
  4. Recover at a lower intensity for 2-3 minutes
  5. Alternate high intensity with low intensity for 20 or more minutes if you're a beginner, more if you're intermediate/advanced.

Visit my Workout Center for more cardio workout ideas.
Strength and Flexibility Focus: Flexibility
Do this flexibility workout after you've cooled down from the cardio. Hold each stretch for at least 10-15 seconds (more if you have time). This part of your workout should feel good, so enjoy it.
Nutrition Focus: Food Diary
Starting today, keep track of everything you eat in a food diary. You can use something like DietMinder, print this free food diary or use an online diary. Don't change your habits just yet--eat normally and record what and how much you eat each day. Use a food database to find nutritional content of what you're eating. Record the number of calories you've eaten at the end of each day.

Paige Waehner

Ways To Lower Sugar Craving

 In my opinion you should get rid of artificial sweetners as well. I have also read studies that Agave nectar is worst than HIGH FRUCTOSE CORN SYRUP. You can read more about that here. http://articles.mercola.com/sites/articles/archive/2010/03/30/beware-of-the-agave-nectar-health-food.aspx They are very bad for your health. Try xylitol or stevia instead. I have been using stevia for over 6 years.I switched from splenda after learning that it was very bad for your health at that time  you could only find it in a health food store as a dietary supplement. Now you can find it in the supermarket which is great!

Take care!

....Nefertiti Zumba

12 Weeks to Weight Loss - Week 1

Week 1

For those of you who are interested , I will be posting every Friday over the next 12 weeks  a 12 week weight loss and exercise plan that I discovered that is full of valuable information and resources. I wll also post the night before the day to day part of the plan along with any tips that I have discovered with my own weight loss journey along the way. I am doing it on Fridays so that it will give you time to tweek the program for yourself and have prep time if you plan to start the following week. I have also provided a link if you want to read and move ahead with the program. Please share you progress and feedback. I am with you on that road to making daily fitness and nutrition a part of your lifestyle.

Welcome to Week 1 of your 12 Week Program. This week, you'll get started with a basic cardio and strength training routine and get a few tips for changing to your diet. Each day will have a different exercise focus, such as cardio, strength training and/or flexibility, but please modify or change the workouts according to your fitness level and the equipment you have available. Don't forget to check out the daily motivational tips. If you're ready, Keep reading!

Getting Started

Your first step in getting started is to set your goals and get yourself ready for your new exercise program with the right shoes, clothes and equipment. You'll also want to get some basic measurements down (weight, measurements, etc.) so you can track your progress.

• Setting Goals:
  • The Basics on Setting Goals
  • How to Set Weight Loss Goals
  • Setting Realistic Fitness Goals
• Recording Measurements: Vital statistics
• Clothing and Equipment:
  • Clothes and Shoes
  • Best Home Fitness Equipment
  • Favorite Things for Home Exercise
  • Before You Buy Home Exercise Equipment
• Everything About Getting Started with Exercise: Beginner's Corner

Cardio
This week, your assignment is to do three cardio workouts for as long as you can manage, whether that's 5 minutes, 10 minutes or more. Although I've posted specific workouts for both beginners and intermediate/advanced exercisers, these workouts are just suggestions. If you're already doing your own workouts, feel free to substitute those and add more days of cardio if you're advanced. If you are a beginner and the workout I've given is too difficult, please shorten the workout to fit your fitness level. Your focus is simply to show up for your workouts. It doesn't matter how fast or how long you go.
The workouts involve different levels of RPE - Rate of Perceived Exertion. You'll use an RPE scale between 1 and 10 like this one to monitor your intensity. For most workouts you'll want to stay around 5-6 RPE, although some later workouts may take you up to 8-9 RPE. You can also use a heart rate monitor to monitor intensity.

• How to Monitor Your Intensity
• Cardio 101
• Cardio for Beginners
• More Cardio Workouts

Strength Training
Your assignment this week is to do two full body strength training workouts with at least one day of rest in between each workout.
Your focus is to become familiar with different strength training exercises and to work each muscle group. The beginner workouts include an exercise ball and various weighted dumbbells (from 3 lbs - 12 lbs, depending on your fitness level). Use a workout log to track exercises, reps, sets and the amount of weight you use so you can continue to progress.

• Workout Log
• Strength Training 101
• Strength Training for Beginners
• Strength Training Workouts

Flexibility
Stretching should be part of every workout you do. This week, you'll be learning stretches that work each muscle you'll be working this week.

• Flexibility Resources

Nutrition
This week, you'll be learning some basics about figuring out how many calories you need each day to stay healthy, satisfied and lose weight. Our goal this week is to take an objective look at what you're eating by keeping a food diary and discovering how many calories you're really eating each day. Keeping a food diary forces you to be aware of what and how much you're eating. It also holds you accountable--knowing that you have to write something down makes you think twice about eating it.
The articles, calculators and resources each day will help you figure out where you are so you have a clearer picture of where you need to go. You can visit some of our other experts' sites for more ideas on nutrition and healthy recipes (see below).

• Food Diary
• Nutrition at About
• Low-Fat Cooking at About

If you're ready to get started, move on to your Day 1 assignments. For more, read on about some safety precautions you should take before you get started.
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Full Weekly Calendar |
Safety Precautions and Form Pointers
Keep in mind that the workouts offered are not one-size fits all programs.

• See your doctor if you're a beginner or if you have any medical problems, old injuries, etc.
• If you feel pain in your joints during any exercise, stop. Rest the area and if you still feel pain over the next several days, see your doctor
• If you feel lightheaded, nauseous or dizzy at any time, slow down or stop. You may be working too hard.
• You may experience soreness after doing new workouts and this is normal. If you can't get out of bed the next day, you did too much. Rest a few extra days and lighten up on the workouts
• If any of the workouts feel too hard or too easy, feel free to substitute your own workouts, videos, exercises, etc.
• During strength exercises, never swing the weights. Perform slow and controlled reps
• Use good posture during exercises--keep the abs contracted to support your spine
• During squats or lunges, keep the knees behind the toes
• When picking up weights, bend the knees and squat to pick them up--don't bend at the waist as you might strain your back.

 

By Paige Waehner, About.com Guide

Updated January 13, 2011

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

WEDNESDAY MORNING CLASSES

Wednesday Morning classes are finally here. Join me starting April 25th at 10am for a awesome morning of Zumba with yours truly.  $10.00 drop in or you can buy a class pass.Click Here for class princing and information No free drop in on Weds Mornings. I look forward to seeing your lovely faces there. See you on the dancefloor and spread the word!

Ladies Only Zumba Announcements!

Whew, that felt great. Wonderful class guys! You all are doing great! Have an awesome weekend and enjoy the beautiful weather.

A Few Announcements......

Mirror Mirror movie night is this Tuesday night here in Columbia,inbox me at nefertitizumba@yahoo.com or on facebook if you want to join us.

 

 I forgot to mention in class that I have coin skirts in. I have one of each color.$6.00 each. Get your color before its gone.

 

 

 Also as you all know Zumba ...is 70 % Latin 30 % other. If you have requests for the "other" I will consider them for future routines Just shoot me an email.

 

 Lastly, Weds morning classes to start soon ,I am looking for one more person to sign up. Inbox me please if you are interested in morning classes. OK ,that's all folks. Until next time.See you smiling ladies Monday ISA!!!!!and keep doing what you love to stay fit!!

 

Nefertiti Zumba

Spread the word. Zumba Girls Night Out coming in May!

Dance Off!

From Shape magazine.

"To flatten your tummy give those crunches a break and cut a rug instead! A recent study from Oregon State University found that dancers have less belly flab than non dancers-even when their weight and total amount of body fat are the same.  High-intensity activities (running and biking count too) trigger the release of cortisol -a hormone that helps burn calories. And there are more cortisol receptors in your ab area than any other part of your body. Now the only question is which move to bust out first: the worm, the salsa or the running man?"

Vote for NADOONA!!!

Let’s Move! invited faith-based, community, and other organizations to create inspiring videos about their efforts to reverse the trend of childhood obesity. Nadoona is actually in Michelle Obama's video challenge. The video with the most VOTES will be invited to the White House. The challenge was for faith based organizations who are helping make a difference in the health of children. Nadoona is the only Muslim organization in the challenge. It is very important especially in this day and age to share the diversity of our country and all the positive that Muslims do for our society. Please help to spread the word and take the time to vote for Nadoona.

You can use Facebook to create a login or use your email and then just click vote in the top right of the video. Please take the time to spread the word to get others to vote as well.

Go to .... http://communities.challenge.gov/submissions/6894-nadoona-a-new-dawn-for-health to take action.

You can vote DAILY till May 11!

Nadoona is a non-profit health and fitness organization with the aim of changing the world- one calorie at a time. Whether it's through hands-on workshops, dance fitness, or fun and educational videos, we strive to help end the epidemic of childhood obesity by reaching out to kids of all ages. Check out Nadoona.com and Lets Move.gov for more information and motivation!

Let's Do it!!

.....Nefertiti Zumba

Yes! Another Zumbathon

I will participating in this wonderful cause with other great Zumba instructors to raise money Zumbathon for Haiti, Please join or donate if you can't make it.

Come and dance with Think Again! and the Latino Media Project in support of the people of Haiti.

Your donation will help the development of training to empower the Haitian community in Jacmel to tell their story and shape their own destiny.

Proceeds from the zumabathon will also support the purchase and shipment of soccer equipment for Haitian children in Gonaives and Jacmel. Let's support the Hatian youth!

Best Diet Tip...Write down what you eat

Many people want to put the effort in to loose weight but don't know how to begin. I am not an expert but I have experience loosing weight successfully and like many of you I also have experience failing. One of the main things that helped me to loose weight was keeping track of what I ate and the number of calories I consumed. It takes discipline,but it is pretty easy especially with all the apps out there and online calorie trackers.

Here is how it is done:

- Sometimes when we go about our day not being conscious about what we are eating, even while exercising , you would be surprised at the number of calories you can consume in that day, or in one drink for that matter. When you are not aware, it can be pretty easy to slip up. By writing it down, it makes it a lot harder to fail.

-Once you have decided you are ready to start your journey towards a fitter and healthier you, you want to figure out how many calories you need in a day to loose the amount of weight you are shooting for taking in consideration your activity level.

Next is the part of writing it down. You could get a little journal to carry around so that you can track what you eat each day, including the amount of calories, serving size and time of day, then deduct the amount from your daily calorie goal. Technology has made it even easier nowadays with sites like Livestrong's My Plate ,which is my preferred site to use and gadgets of every kind. You pretty much enter your food and servings and it has a large database of almost everything including all its nutritional value. It will deduct the calorie amount as you enter it and automatically tally the remaining calories you have left. You can also keep track of your workouts as well. There is also a free app for this and others for your phone to make it even easier while out. Whether you carry a journal or log from your phone. Find one that works for you.

In doing this you will find that when you eat something off your allowed list of foods and slip up, keeping track of it will let you know , "OK I ate this so now I can only eat this many calories the remaining of the day or offset it with an extra workout", or it will stop you from making bad choices because you know that if you eat something high caloric you may have to go without a more filling ,nutritious meal and be hungry later in the day. It will also let you know by looking back at your eating diary what your triggers are. I am an emotional eater. I know that stress causes me to want sugar and carbs like cookies. I also know that my dance workouts and my form of meditation helps me manage my stress. So I learn to put the cookies down and go to a Zumba class :)or should I say I am still in training.

 

I cannot over emphasis the importance of keeping track of what you eat. It has worked for me and many others who have successfully lost weight. Anytime I stop being conscious of what I eat is when that weight starts to creep back on. Once you become an expert at it you will eventually get to the point that you can do it with out writing it down. I like to think of it as a battle between calories and calories out. Calories out must win. I wish you much success in your journey and I am with you because I have been there and continue to struggle. It isn't easy but its easier with support and knowing you aren't alone. Keep sweating and see you on the dance floor!

Ladies Only Zumba Fitness!

Nefertiti Zumba

The 5 Most Dangerous Food Myths

When you’re in the health business, you tend to hear a lot of confusing and damaging messages. Some come from influential people: Doctors, researchers, and TV experts. But the most important information isn’t heard in the media—it’s in the gym, what you overhear in restaurants, and the conversations you have with your friends. The perception of the truth by “real” people is what really matters.
These days, the biggest problem is that media messages are creating a wave of confusion—especially about food. Meat will kill you. White rice will give you diabetes. Chocolate will make you drop pounds. It’s enough to make your head spin. Unfortunately, that type of spinning doesn’t burn any calories and tends to do more harm than good. So I wanted to set the record straight: What is the truth about the dangers and benefits of food?
You see, food is vilified in our society. Just this past week, a co-worker casually mentioned, “Eating is cheating.” There might have been some sarcasm inserted, but the point was made: People are confused about eating. And while the nation (and world) is overweight as a whole, the mixed messages surrounding food only contributes to the problem. The reality? Food is good. Food is power, energy, and something that should be enjoyed. It also happens to be one of the most confusing health topics and one that people genuinely don’t understand.
To provide some clarity, I spoke with Dr. Yoni Freedhoff. Dr. Freedhoff knows a thing or two about food and weight loss. That’s what happens when you’re the founder and Medical Director of the Bariatric Medical Institute—a place dedicated to non-surgical treatment of the overweight and obese. The best part about Dr. Freedhoff? He comes equipped with a no-BS filter and action-oriented advice. He’s just what the health industry needs, and his advice can help you become more educated, make better decisions that work for you, and allow you to start enjoying food.
Here are 5 of the most damaging foods myths, according to Dr. Freedhoff, and what he says you can do to take charge.
1. Well-Researched Studies are Always Accurate
Let’s set the record straight: Any absolute statement made in the media is absolutely misleading. If a headline identifies a specific food as a killer or a savior, you can rest assured whatever study they’re basing their headline on wasn’t actually powerful enough to answer that question.
Nutritional epidemiology is the study of the impact of food on chronic disease, but the best we’re ever going to read are observational studies that, in turn, try to tease out what it is in our diets that are conferring risks or benefits. The only way to ever truly study particular foods would be to randomly assign tens of thousands of people to identical diets with the exception of the food in question and then follow them for years. That just isn’t going to happen.
My advice for when you see one of those headlines is to just plain ignore them (for examples why, here are my takes on red meat, white rice, and chocolate) as there’s no doubt there’s no more such thing as a true superfood hero or villain as there is a real life Spiderman or Green Goblin.
2. If it’s “Natural” it Must Be Good
There are a great many mushrooms growing in my front yard that I’m not about to toss into my salad, and just because it had a mother doesn’t mean I should eat inexpertly prepared portions of fugu. Everything is made of chemicals, and those chemicals, just as the They Might Be Giants kids’ song “Meet the Elements” will tell you, are mostly made of 4 elements. How those elements are put together is ultimately what makes something safe or healthy, not who has put them together. So whether they’re assembled by humankind or by nature really doesn’t matter. The notion that everything’s put on earth simply to service us is an incredibly arrogant.

Don't be fooled by clever food marketing

Next time you see the word “natural” on the front of a package, remember, it’s just a sales pitch. If a product needs to pitch to you from its package front that it’s healthy, it’s probably not. Turn it over, actually read the ingredients and nutrition facts panel and then decide.
3. Healthy Options Have Simple Ingredient Lists
I love Michael Pollan (author of In Defense of Food, The Omnivore’s Dilemma, and Food Rules) as much as the next guy, but we need to clarify something that’s misleading: Just because you can pronounce it, doesn’t make it good. I can pronounce trans-fat pretty easily; along with its more covert twin brothers hydrogenated and partially hydrogenated vegetable oils. I can also pronounce pepperoni, white flour, bacon double cheeseburger and lollipop, but that doesn’t mean I should make those foods a regular part of my diet.
However, the incredible looking lamb stew that’s simmering on my stove? It has more than 5 ingredients—but that doesn’t make it bad for me. And yet, if we went by some of the “short ingredient list is best” ideology, we’d be missing out on a lot of very healthy and delicious food options.
Eating isn’t about all-or-nothing rules. And that holds true whether you’re talking about research studies, the occasional dessert, or ingredient profiles. You need to use your own thinking cap and evaluate your choices for what they are. Remember that however confused the world has made you, given that you’re on LIVESTRONG.COM, you probably already have a better sense of what’s right and wrong nutritionally then you give yourself credit for. You simply have to take the time to actually read ingredients and nutrition facts panels, then do some critical thinking.
4. Calories Don’t Matter, Foods Do
Here’s a rule that applies to all diets: There’s no plan, regime, or program that will negate the absolute truth that calories are the currency of weight.
There are certainly those who’ll tell you differently and usually they’re low-carb folks. Now that doesn’t mean that you have to count calories in order to succeed with weight management (if you do, that’s what the Calorie Tracker is for), but it also doesn’t mean that there are magical fairy foods that you can eat with abandon and not worry about gaining weight. Low-carb diets do, in fact, help many lose weight without counting. Want to know how? They lead people to consume fewer calories.
But that said, actually considering the calories in ANY diet might help a great deal. Imagine if you were on a strict budget—would you ever shop without first looking at price tags?
And yet, this is exactly what people do when they’re struggling to lose weight—even people on low-carb plans. Even though low-carb folks tend to have lesser appetites and consume fewer calories, there are many low-carb dieters who have been frustrated by what they see as plateaus, which perhaps, on careful caloric inspection, might have just be a result of eating more calories than they were burning.
If you’re stuck at a particular weight, regardless of the approach you’re taking to weight management, keep a careful food diary (yup, scales, spoons, cups and all – but they’re not there to limit you, they’re just there to tell you how much you’re having) and figure out exactly what’s going into your body. Only then will you be able to decide what you should keep and what doesn’t make the cut.
5. Changing Your Lifestyle Fixes Your Diet
Most people I know don’t want something that’s temporary. A fleeting fortune or happiness is almost more cruel than beneficial—it offers a taste of what you want and then rips it from your grasp. This is why fad diets don’t work on a psychological or physical level. Whether it’s an exceedingly restrictive all-liquid diet, or the adoption of an eating style that you either don’t like or that leaves you desperately missing what’s gone, the weight you lose living a life you don’t enjoy is weight that will not stay off. The smaller you become, the fewer calories you burn. If your calorie reduction comes as a consequence of suffering, I’ll bet my bottom dollar that when you get sick of suffering and slowly slide back into your old likable lifestyle, the old calories and their old weights will return.
Your real goal? Live the healthiest life you can enjoy, not the healthiest life you can tolerate. Yes, if you have weight to lose, you’ll have to make changes. But if you change so far from who you are and what you enjoy, odds are that it’s not a sustainable plan. Don’t aim for your so-called “ideal” weight; instead aim for what I refer to as your “best” weight, which is the weight you reach when living the healthiest life you can actually enjoy.
Try any harder and eventually you’ll quit. And when it comes to your health and your body, that’s something you can’t afford to risk.
-Adam Bornstein

Read more: http://www.livestrong.com/blog/the-5-most-dangerous-food-myths#ixzz1rPFaXVmj

Working on it!

I continue to share information that I have found useful while trying to build a workout for myself. I am a dance cardio junkie and very lazy when it comes to strength/ resistance training. But I know if I really want to loose weight and keep the weight off,  I need to get serious about incorporating regular resistance training into my routine. I am now more motiviated than ever since I have been teaching Zumba. Basically because there are other fitness formats I would like to get into and teach but I don't feel like I can represent them properly if I am not at my fittest and an example to others.

 Yesterday I felt happy that I accomplished my strength training goal by working my complete body. I woke up this morning and my backside was sore. Ouch!!! I guess I did something  right. The pain feels good. Make sure when you do strength training you let 1-2 days go by to let your muscles recover, post workout shake. I do at least 10-15  minutes of cardio beforehand to warm the muscles and stretch afterwards. Its also a good idea within 2 hours of doing weights to dring a recovery protein shake. This aids in repairing the muscles and lessons pain the next day.  I have tweeked my workout routine, which will happen when we are planning our exercise around our life. My goal is to do 2-3 days per week of strength and 4-5 days per week of cardio for weight loss. Once I am at the maintenance point I will reduce to 3 days a week cardio and 2 days strength. This is what I have so far.

(revised 4/20/12)

Sunday = 1 hour Cardio #1/ 45 min total body strength training#1

Monday = 1 hour Zumba(cardio)#2  ...my class

Tuesdsay =1 hour willpower and grace (cardio)#3/ 45 min strength training#2

Wednesday = 1 hour Zumba (cardio)#4 my class

Thursday= 45 minute total body strength training

Friday= occassional Qigong class/or rest

Saturday=1 hour Zumba (cardio)#5..my class

flexibility -stretch after every workout

abs every other day

 I am starting QiGong tomorrow morning and really looking forward to it. I have tried videos in the past and have several books on it, but finally its offered in my neighborhood. If you are interested inbox me and I will share the class  information with you.  See you in class!

Following a Cardio Plan for Weight Loss

If your goal is permanent fat loss, you need to burn enough calories to make a significant impact. Here's why: In order to lose a pound in one week, you need to create a 3,500-calorie deficit; in other words, you need to burn off 3,500 more calories than you eat. A 30-minute power walk on flat ground burns about 120 calories. So, to burn off 1 pound of fat by walking, you'd have to hoof it for more than 2 hours a day.

Don't worry — no one should suggest that you exercise two hours every day! The best way to lose fat is to create a calorie deficit by burning calories through exercise and cutting calories you eat.

For example, over the course of a week, you may cut 250 calories per day by switching from mayo to mustard on your sandwich at lunch and snacking on light yogurt instead of Fruit-on-the-Bottom. Meanwhile, you could burn an extra 250 calories a day by taking a one-hour walk or a half-hour jog.

Cardio exercise is only one part of a weight-loss plan. You also need to revamp your eating habits and embark on a weight-training program. Also, keep in mind that losing weight is not as easy as it sounds on TV diet commercials. It takes a lot more commitment than just drinking that delicious shake for breakfast. And it takes time.

Don't try to lose more than 1/2 pound to 1 pound each week, and don't eat fewer than 1,200 calories per day (preferably more). On a super-low-calorie diet, you deprive your body of essential nutrients, and you have a tougher time keeping the weight off because your metabolism slows down. Realize, too, that genetics plays a large role in weight loss. It's easier for some people to lose weight than it is for others.

Here are some general cardio guidelines for weight loss. Consult a registered dietitian and certified fitness trainer to come up with a plan best suited to your specific goals and schedule.

How often you need to do cardio for weight loss

Here's the cold, hard truth: You probably need to do five or six workouts a week.

How long your workouts should last for weight loss

Here's another dose of reality: You should aim for at least 45 minutes of exercise, a mix of cardio and strength training, six days per week. Again, you don't need to do all this sweating at once, but for the pounds to come off, the calories you burn need to add up.

How hard you need to push for weight loss

To make a serious dent in your fat-loss program, work out in your target zone most of the time. But keep in mind: If you're pretty darned "deconditioned," as the politically correct like to say, even exercising at 50 percent of your maximum heart rate can help build up your fitness level.
You may have heard that exercising at a slow pace is more effective for weight loss than working out more intensely. In fact, many cardio machines have "fat burning" programs that keep you at a slow pace. But this is misleading. As it turns out, the concept of a fat-burning zone is no more real than the Twilight Zone.
During low-intensity aerobic exercise, your body does use fat as its primary fuel source. As you get closer to your breaking point, your body starts using a smaller percentage of fat and a larger percentage of carbohydrates, another fuel source. However, picking up the pace allows you to burn more total calories, as well as more fat calories.
Here's how: If you go in-line skating for 30 minutes at a leisurely roll, you might burn about 100 calories — about 80 percent of them from fat (so that's 80 fat calories). But if you spend the same amount of time skating with a vengeance over a hilly course, you might burn 300 calories — 30 percent of them from fat (that's 90 fat calories).
So at the fast pace, you burn more than double the calories and 10 more fat calories.
Of course, going faster and harder is not always better. If you're just starting out, you probably can't sustain a faster pace long enough to make it worth your while. If you go slower, you may be able to exercise a lot longer, so you'll end up burning more calories and fat that way.

Which activities burn the most calories

"Maximize your workout and burn over 1,000 calories per hour!" That's a claim you may see in advertisements for treadmills, stair-climbers, and other cardio machines. And it's true. You can burn 1,000 calories per hour doing those activities — if you crank up the machine to the highest level and if you happen to have bionic legs.

If you're a beginner, you'll last about 30 seconds at that pace, at which point you will have burned 8.3 calories, and the paramedics will be scooping you off the floor and hauling your wilted body away on a stretcher.

There's a better approach to calorie burning: Choose an activity that you can sustain for a good while — say, at least 10 or 15 minutes. Sure, running burns more calories than walking, but if running wipes you out after a half mile or bothers your knees, you're better off walking.
The following table gives calorie estimates for a number of popular aerobic activities. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism.
In general, a beginner is capable of burning 4 or 5 calories per minute of exercise, while a very fit person can burn 10 to 12 calories per minute.
The table includes a few stop-and-go sports such as tennis and basketball. Activities like these are not aerobic in the truest sense, but they can still give you a great workout and contribute to good health and weight loss. The numbers in this chart apply to a 150-pound person. (If you weigh less, you'll burn a little less; if you weigh more, you'll burn a little more.)

Calories Burned during Popular Activities

Activity	15 min.	30 min.	45 min.	60 min.
Aerobic dance	171	342	513	684
Basketball	141	282	432	564
Bicycling at 12 mph	142	283	425	566
Bicycling at 15 mph	177	354	531	708
Bicycling at 18 mph	213	425	638	850
Boxing	165	330	495	660
Circuit weight training	189	378	576	756
Cross-country skiing	146	291	437	583
Downhill skiing	105	210	315	420
Golf (carrying clubs)	87	174	261	348
In-line skating	150	300	450	600
Jumping rope, 60-80 skips/min.	143	286	429	572
Karate, tae kwon do	192	834	576	768
Kayaking	75	150	225	300
Racquetball	114	228	342	456
Rowing machine	104	208	310	415
Running 10-minute miles	183	365	548	731
Running 8-minute miles	223	446	670	893
Ski machine	141	282	423	564
Slide	152	304	456	608
Swimming freestyle, 35 yds/min.	124	248	371	497
Swimming freestyle, 50 yds/min.	131	261	392	523
Tennis, singles	116	232	348	464
Tennis, doubles	43	85	128	170
VersaClimber, 100 ft./min.	188	375	563	750
Walking, 20-minute miles, flat	60	120	180	240
Walking, 20-minute miles, hills	81	162	243	324
Walking, 15-minute miles, flat	73	146	219	292
Walking, 15-minute miles, hills	102	206	279	412
Water aerobics	70	140	210	280

Fitness Glossary

aeroboxing, kickboxing

A class that takes the moves of a kickboxer’s training and choreographs them to music.

Fitness Glossary

anaerobic threshold

The point at which your body switches from using oxygen as its primary source of energy to using stored sugar. When you’re in poor physical shape, you hit your anaerobic threshold while exercising at relatively low levels of exercise.

Fitness Glossary

barbells

The larger weights (for power lifting in a weight training program) that include a long bar with weights added to each end. You need to use both hands to lift a barbell.

Fitness Glossary

Bioelectrical Impedance Analysis BIA

A method of measuring your body fat in which you lie on your back while a signal travels from an electrode on your foot to an electrode on your hand. The slower the signal, the more fat you have.

Fitness Glossary

blood pressure

A measurement of how open your blood vessels are. Low numbers mean that your heart doesn’t have to work very hard to pump the blood through your blood vessels.

Fitness Glossary

body composition

How much of your body is composed of fat and how much is composed of everything else. Your body composition is also called your body-fat percentage.

Fitness Glossary

body mass index BMI

A way of relating your height and weight to estimate how fat you are. You can use a simple formula to determine your BMI.

Fitness Glossary

body sculpting

A non-aerobic, muscle-toning class, usually focused on core strength.

Fitness Glossary

BOSU

A domed, flexible apparatus that helps to improve balance and can be used in a step aerobics exercise routine. BOSU is an acronym for Both Sides Utilized.

Fitness Glossary

cardio

A term (short for cardiovascular) that is often used interchangeably with aerobic. Aerobic exercise is any repetitive activity that you do long enough and hard enough to challenge your heart and lungs.

Fitness Glossary

chi

Otherwise known as "life energy," this is the life force that pulses through your body and keeps you vital. Blocked chi can cause sickness or unhappiness.

Fitness Glossary

circuit training

A fast-paced class or exercise routine in which you do one exercise for 30 seconds to 5 minutes and then move on to another exercise at the next station. Combines cardio exercise with strength training.

Fitness Glossary

core

The abdomen, obliques, lower back, butt, and so on, that form the midsection. Many forms of exercise focus on strengthening the body's core.

Fitness Glossary

core conditioning

A non-aerobic, muscle-toning class, usually focused on core strength.

Fitness Glossary

cross-training

A method of varying your workouts to take your fitness to the next level by adding new forms of training to your current routine.

Fitness Glossary

Dual-Energy X-ray Absorptiometry DEXA

A method of measuring your body fat that also determines where the fat is located on your body, a more relevant health indicator.

Fitness Glossary

dumbbells

Smaller weights (for a weight training program) that you can lift with one hand.

Fitness Glossary

elliptical trainer

The hottest trend in cardio machines, which is part stair-climber, part treadmill, part stationary cycle. Your legs travel in an elongated circular movement, and, on some models, you pump arm poles back and forth for an upper-body workout.

Fitness Glossary

exercise ball

A large plastic ball that is an excellent tool for doing challenging exercises (with or without weights) that require varying forms of strength and control.

Fitness Glossary

Fartlek

A type of interval training program that doesn't use an exact measure of time or distance. You just do your intervals whenever you feel like it. The term Fartlek means "speed play" in Swedish.

Fitness Glossary

fitness walking

A faster and more intense walking technique than casual (lifestyle) walking that burns more calories and helps you lose weight. When you fitness walk, you generally move along at a brisk pace of 3.5 to 4.3 miles an hour, covering a mile in 14 to 17 minutes.

Fitness Glossary

flexibility

The range of motion or distance you can move a joint through. Stretching is the key to maintaining your flexibility.

Fitness Glossary

free weights

Portable weights used in a strength training program.

Fitness Glossary

freestyle

The traditional type of swimming movement that uses the front crawl.

Fitness Glossary

heart rate

The number of times your heart beats per minute.

Fitness Glossary

high-impact aerobics

A traditional dance-inspired routine that involves jumping or hopping and moves at a slower pace than low-impact aerobics. High/low combines the two types of routines.

Fitness Glossary

in-line skating; Rollerblading

A type of skating in which you wear skates with urethane wheels that enable you to glide, sprint, curve, turn, and spin.

Fitness Glossary

interval training

A training technique in which you alternate short, fairly intense spurts of exercise with periods of relatively easy exercise.

Fitness Glossary

kickboxing; aeroboxing

A class that takes the moves of a kickboxer’s training and choreographs them to music.

Fitness Glossary

lifestyle walking

A casual walking technique that is low to moderate intensity and relatively slow paced. Most lifestyle walkers walk an average of 2.5 to 3.5 miles per hour, which means that they walk about 1 mile every 17 to 24 minutes.

Fitness Glossary

low-impact aerobics

A traditional dance-inspired routine in which you always have one foot on the floor — you don’t do any jumping or hopping. High/low combines the two types of routines.

Fitness Glossary

marathon

An organized 26.2-mile race for runners and walkers.

Fitness Glossary

maximum heart rate

The maximum number of times your heart should beat in a minute without dangerously overexerting yourself.

Fitness Glossary

meditation

A mental process involving focused attention, or calm awareness, which is also called mindfulness.

Fitness Glossary

mountain bike

A fat-tire outdoors bicycle with upright handlebars that is built to withstand rough terrain.

Fitness Glossary

multi-gym

A home gym contraption that looks like a bunch of health-club weight machines welded to each other.

Fitness Glossary

muscular failure

In a strength training program, the point at which your last repetition with weights is so difficult that you cannot perform another repetition.

Fitness Glossary

orthotics

Fitted shoe inserts designed by a podiatrist that correct weight distribution along the foot.

Fitness Glossary

periodization

A method of organizing a strength training workout program into several periods, each lasting about four weeks. Each phase has a different emphasis.

Fitness Glossary

Pilates

A form of exercise that emphasizes correct form using your body’s core. Pilates is named after its inventor, Joseph Pilates, who invented the technique for injured dancers.

Fitness Glossary

plantar fasciitis

An inflammation of the tough fibrous band of tissue that runs the length of the bottom of your foot.

Fitness Glossary

pulse

The number of times your heart beats per minute.

Fitness Glossary

Qigong

An element of a T'ai Chi practice that covers many different types of movements that involve using and feeling the body's energy.

Fitness Glossary

recumbent bike

A type of stationary bike with a bucket seat that provides back support so that you pedal straight out in front of you.

Fitness Glossary

repetition rep

One complete motion of an exercise, often used in reference to strength training.

Fitness Glossary

RICE

An acronym that stands for Rest, Ice, Compression, and Elevation — common treatment methods prescribed for runners with training injuries.

Fitness Glossary

road bike

The traditional type of outdoor bicycle with curved handlebars that is built for speed.

Fitness Glossary

rolling stair climber

A cardiovascular machine that resembles a section of a department-store escalator. A set of stairs rotates in a circle so that you climb continuously, but never getting anywhere.

Fitness Glossary

rowing machine

A cardiovascular machine that increases stamina, upper body endurance, strength, and flexibility by mimicking a rowing motion. Also called a rower.

Fitness Glossary

set

A group of consecutive repetitions in a strength training program.

Fitness Glossary

Spinning

A popular group studio cycling program invented by ultra-distance cyclist Johnny G. and licensed by Schwinn, which manufactures the bikes used in these classes.

Fitness Glossary

stair-climber

A cardiovascular machine that has two foot plates you pump up and down to mimic the action of climbing stairs. Also called a stepper.

Fitness Glossary

stationary bike

A cardiovascular machine that comes in two styles: upright bikes and recumbent bikes.

Fitness Glossary

step aerobics

A choreographed routine of stepping up and down on a rectangular, square, or circular platform.

Fitness Glossary

strength training

A type of workout that uses any combination of weight machines and free weights (dumbbells and barbells) to build muscle strength.

Fitness Glossary

stride frequency

The number of strides that a runner takes over a certain time period.

Fitness Glossary

studio cycling

Group exercise classes that are taught on stationary bicycles.

Fitness Glossary

T'ai Chi

An ancient martial art focusing on smooth, slow movements that cultivate inward focus and free energy flow. T'ai Chi is properly pronounced tie-jee.

Fitness Glossary

target heart-rate zone

A range that is between 50 percent and 85 percent of your maximum heart rate that can tell you what heart rate to aim for during a workout.

Fitness Glossary

treadmill

A popular choice for a cardiovascular machine in a home gym if you enjoy fitness walking and jogging (or running).

Fitness Glossary

upright bike

The traditional kind of stationary bike, which resembles a regular bicycle.

Fitness Glossary

walk-run

A workout in which you alternate walking and running. By sprinkling running intervals throughout your walking workout, you can spike up exercise intensity and burn more calories.

Fitness Glossary

water aerobics

Aerobics classes that do traditional workouts in waist- to neck-high water in a swimming pool. The resistance of the water makes the workout feel far more intense, while the water cushions you from the impact.

Fitness Glossary

weight machines

Stationary equipment mostly found at gyms that are easy to use and help you to safely and quickly advance through a strength-training workout.

Fitness Glossary

weight-bearing exercise

A type of exercise in which your skeleton is supporting any sort of weight, as it does when you walk, run, or lift weights.

Fitness Glossary

Wushu

The “martial art” or traditional self-defense activities practiced with or without weapons (includes T'ai Chi).

Fitness Glossary

yin and yang

The terms for opposites that are opposing yet complementary. A concept used throughout all of T’ai Chi and Qigong.

Fitness Glossary

yoga

A series of poses (known as asanas) that you hold from a few seconds to several minutes. The moves — a blend of strength, flexibility, and body-awareness exercises — are intended to promote the union of the mind, body, and spirit.

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