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How Zumba can be a Fun Activity and Easy to Done at Home?

1. Zumba Improves Blood Circulation

With Zumba, the excess pressure is not created on the heart to pump the blood in other parts of the body. It is one of the greatest benefits of this activity. Zumba is mandatory to have rapid blood pressure and it will give you an additional advantage of losing your body fat.

2. Zumba Gives You Fun Like Party

Zumba is a very innovative style of working out and it is more than a workout. It is also a fun part for dance lovers and it gives body benefits while making it enjoyable. It is a great way to increase your quality of life. This innovative method of working out is great for not only physical health but mental health, as well.

3. Weight Loss with Zumba

Zumba is a fun activity that also helps in weight loss. You can burn enough calories with Zumba Dance. About 60 minutes of Zumba dancing can burn up to 500 calories depending on your weight.

4. Zumba Is Fun for Every Age Group

Zumba is becoming famous across the world. Now, it is a popular demand in, gyms and dance studios are providing Zumba classes. Also, Zumba is useful for senior citizens, kids, and even for all age groups. Because Zumba is based on music and dance, it is possible to understand for everyone. New participants may need more practice but most of the time, first-timers can join anytime a Zumba class and follow along with the instructor.

5. Zumba Helps to Improve Coordination

Zumba workouts are in different types but there is one thing is similar in this that is everyone needs to follow the musical beats. People just need to maintain the rhythms along with the correct steps. It also improves the posture of every single person and they will become more flexible.

6. Zumba Burns Calories in Fun

Zumba is a combination of aerobic exercise. Zumba can burn about 300-600 calories in a single session. If you’re looking for the exercise with fun then Zumba is ideal for this. These classes are good to enjoy both pace and music which focus on burning fat.

7. Zumba Is A Full Body Workout

Zumba’s other advantage is that it gives you a full-body workout. Zumba doesn’t move a single part of the body its movements involving head, neck, shoulders, waist, thighs, calves, and ankles. Full-body moves with the energetic music will give you an evenly toned body. Zumba provides aerobic activity. Its fast moves and use of energy will help in burning fat.

8. Zumba Helps to Increase Flexibility in Body

The next thing about Zumba that is very beneficial for your body is that it helps to keep you flexible and maintain a good range of motion. In Zumba, there are a lot of movements, postures, and dance positions that are included and all of the movements force you to move your every body part. Zumba helps to keep your joints to maintain motion, give flexibility, and recover joint injuries easier.

9. Zumba Is Easy to Do at Home

Zumba’s other benefit is that you can do it very own at home. It doesn’t need much space to do Zumba because you should be just fine on one single spot. It’s convenient because that does not require a lot of room, and also doesn’t require any expensive equipment. It is the fact that you don’t have to go anywhere to do Zumba. You can learn it by Zumba lessons, books, DVDs, and online videos. It is really hard to be ready in the early morning for the gym or a dance studio, which consumes the time to commute but now thanks to Zumba to fulfill the desire of every people who love to dance or wants to lose their weight by own.

10. Zumba Works as A Stress Relievers

In this hectic life, Zumba can work as a stress buster. By Zumba classes, you will meet new people and can make new contacts. Also, it can be fun when you will try to match your Zumba steps with others. You will see many good changes in your behavior as well as your body.

11. Zumba for Tone Your Body

Any kind of exercise included twists and squats can be beneficial to tone your body. Zumba kind of fitness gives you many health benefits for your body.

Defining Physical Health

Physical health is critical for overall well-being and is the most visible of the various dimensions of health, which also include social, intellectual, emotional, spiritual and environmental health. Some of the most obvious and serious signs that we are unhealthy to appear physically. Addressing this dimension is crucial for anyone attempting to sustain overall health and wellness.

Defining Physical Health

Traditional definitions of physical health prior to the onset of modern medicine would have considered someone physically healthy if he or she was not stricken with a serious illness. With modern medical innovations came longer life spans, which changed the way we define physical health. Today’s definition can consider everything ranging from the absence of disease to fitness level.

While physical health consists of many components, here is a brief list of the key areas that should be addressed:

Physical activity

Includes strength, flexibility, and endurance

Nutrition and diet

Includes nutrient intake, fluid intake, and healthy digestion

Alcohol and drugs

Includes the abstinence from or reduced consumption of these substances

Medical self-care

Includes addressing minor ailments or injuries and seeking emergency care as necessary

Rest and sleep

Includes periodic rest and relaxation, along with high-quality sleep

Components of Physical Health

Below are ways that each key area of physical health can be addressed through lifestyle choices:

Physical activity

Most healthy children and adults should be active on a daily basis. This should be a mix of both leisurely physical activity and structured exercise. Leisurely physical activity includes hiking, biking, and walking. Structured exercise includes strength training, running, and sports.

Nutrition and diet

A well-balanced diet should contain carbohydrates, proteins, fats, vitamins, and minerals. Restricting specific nutrients should only be done under the supervision of a health professional. Fluid, ideally in the form of clean water, should be regularly consumed. Meals and snacks should be consumed throughout the day, and portion sizes should be sensible.

Alcohol and drugs

Substances that alter mood or other bodily processes should be limited or avoided. Those with addictive tendencies or other health risks should consider complete abstinence from these substances.

Medical self-care

Basic items, such as bandages, lozenges, and over-the-counter pain-relieving medications, should be easily accessible from home. Long-term coughing, fevers, or other ailments should be addressed through primary care. Emergency treatment should be sought when signs and symptoms are significant or life-threatening.

Rest and sleep

While regular activity is essential for physical health, allowing the body to rest is just as important. Spending time relaxing or taking short naps can help rejuvenate the body. Sleep should take place in a quiet, dark environment and should last approximately 7-9 hours.

Physical Health and Mental Health

Mental and physical health both are dependent on each other. Poor physical health can lead to an increased risk of developing mental health problems. Similarly, poor mental health can negatively impact on physical health, leading to an increased risk of some conditions.

How mental health affects physical health

There are various ways in which poor mental health has been shown to be detrimental to physical health.

  • double the risk of death from heart disease
  • three times the risk of death from respiratory disease.

This is because people with mental health conditions are less likely to receive the physical healthcare they’re entitled to. Mental health service users are statistically less likely to receive the routine checks (like blood pressure, weight, and cholesterol) that might detect symptoms of these physical health conditions earlier. They are also not as likely to be offered help to give up smoking, reduce alcohol consumption and make positive adjustments to their diet.

Physical health is the state of being free from illness or injury. It can cover a wide range of areas including a healthy diet, healthy weight, dental health, personal hygiene, and sleep.

Physical health is vital for overall well-being

Chronic physical illness is a long-term health problem that will not go away – for example, diabetes, asthma, arthritis or cancer. Chronic physical illnesses can be managed, but they cannot be cured.

What can I do to be healthy?

There are many things that you can do to be healthy. These include eating a healthy diet, getting enough exercise, bathing or showering regularly. You should also attend the optician and dentist as well as brushing your teeth twice per day. Always attend any hospital appointments or see the doctor if you feel unwell.

Exercise

Physical activity in any form is a great way to keep you physically healthy as well as improving your mental well-being. Research shows that doing exercise influences the release and uptake of feel-good chemicals called endorphins in the brain. Even a short burst of 10 minutes brisk walking increases our mental alertness, energy and positive mood. Physical activity means any movement of your body that uses your muscles and expends energy. From tending your garden to running a marathon, even gentle forms of exercise can significantly improve your quality of life.

Eat Well

As a teenager, your body is going through many physical changes – changes that need to be supported by a healthy, balanced diet.
The range of nutrients and balanced food groups you receive will provide many benefits in terms of your growth and development, some important nutrients/vitamins the body requires to include:

  • Iron
  • Vitamin D
  • Calcium

Eating healthily doesn’t have to mean giving up your favorite foods. It simply means eating a variety of foods and cutting down on food and drinks high in fat and sugar, such as sugary fizzy drinks, crisps, cakes, and chocolate. These foods should be eaten less often and in smaller amounts.

Here are some tips to help you eat more healthily:

Don’t skip breakfast

Skipping meals, especially breakfast means you miss out important vitamins and minerals needed for energy and burning fats/calories during the day. Having breakfast will help you to remain alert and focused for the day ahead, and some breakfast recipes are simple to follow and take little time.

Drink plenty of fluids

Drink at least 2 liters of fluid a day (ideally water) which is equivalent to around six to eight glasses. Water and skimmed milk are the most desirable choices as unsweetened fruit juice or “sugar-free” juice can still contain artificial sweeteners. Your combined total of drinks from fruit juice, vegetable juice, and smoothies should not be more than a small glass each day, this is around 150 ml.

“Quick fix” diets

Diets that promise quick weight loss are often not nutritionally balanced, means you could miss out on important food that is beneficial for growth and organ function, such as diets that recommend a non-dairy diet or a no-carbohydrate diet.

Best Exercises for Men Beginners to Try at Home – Let’s do it again

Exercising at home is, hopefully, something you’ve been thinking about while sat on the sofa, pawing at your doughy middle. You could get up 15 minutes earlier and squeeze in some exercise at home before work. Absolutely you could stock your new home gym with some muscle building essentials. Below is our collection of the best beginner’s exercise at home, coupled with an explanation of what makes that more useful.

1. Dumbbell calf raise

How to do it:

Stand holding a dumbbell in each hand, your heels touching the floor. Raise your heels off the floor and hold at the top of the contraction. Slowly lower yourself to the starting position and repeat.

Why:

Too many beginners are prone to skipping calves when it comes to leg day. Some guys are even getting surgery to fix it. Work this move into your workout to guarantee you’re hitting as many leg muscles as you would in the gym when it comes to exercise at home.

Dumbbell-Calf-Raise

2. Bicep curl

How to do it:

Stand with a dumbbell in each hand and, keeping your upper arms stationary, curl the weights until the dumbbells are at shoulder level. Focus on keeping your elbows still – only your lower arm should move. Squeeze your bicep at the top of the contraction then lower slowly and repeat.

Why:

This is the perfect move for developing those mirror muscles you crave. By keeping your upper arms stationary you hit the whole bicep for maximum growth.

Bicep-Curl

3. Dumbbell Step-up

How to do it:

Stand in front of the bench with a dumbbell in each hand. Place your right foot onto the bench, push up through your heel to lift your whole body up. Step down with your left foot and repeat on the opposite side.

Why:

By activating all of your upper leg muscles (glutes, quads, and hamstrings) it’s an entire leg day in one move. Plus, it’s low-impact, which is means you avoid the knee injuries associated with more explosive exercises.

Dumbbell-Step-up

4. Dead Bug

How to do it:

Lie on your back with hands above you and feet up so your knees are at 90 degrees. Straighten your leg until your heel is an inch from the floor and then return to the start position. Repeat with the other leg.

Why:

By extending your legs and hovering your heels you work on your core stabilizers, not just your abs. That means you’re building muscle you can use on the sports field, not just see in the mirror.

Dead-Bug

5. Bench Dips

How to do it:

Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm creates a 90-degree angle. Using your triceps lift yourself back to the starting position.

Why:

This is easy to do on a chair, stair or coffee table. It works the arms, chest, and shoulders and is great if you want people to notice that you’ve started working out as it builds triceps effectively.

Bench-Dips

Best Exercises for Men Beginners to Try at Home

Exercising at home is, hopefully, something you’ve been thinking about while sat on the sofa, pawing at your doughy middle. You could get up 15 minutes earlier and squeeze in some exercise at home before work. Absolutely you could stock your new home gym with some muscle building essentials. Below is our collection of the best beginner’s exercise at home, coupled with an explanation of what makes that more useful.

1. Push-ups

How to do it:

Get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight-line form from your head to heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. That’s on repeat.

Why:

This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. Easily done as an exercise at home, this prepares you for progression to the more demanding shoulder exercises you’ll face in a gym, like an incline bench press.

Push-ups

2. Dumbbell standing shoulder press

How to do it:

Stand holding two dumbbells at shoulder height with an overhand grip – palms facing forwards. Ensure your elbows are in front of the bar and don’t flare out to the sides. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.

Why:

This is a safer shoulder-sculptor than lifting from behind your neck. As a beginner, the aim should be to keep strain off your joints and protect against an injury called shoulder impingement syndrome. Missed sessions this early in your lifting career are especially costly.

Dumbbell-Standing-Shoulder-Press

3. Dumbbell squat

How to do it:

Holding a dumbbell in each hand, position your legs shoulder-width apart. Keeping your head up and back straight, sit back into the squat until the dumbbells are an inch from the floor. Focus on keeping your knees over your toes and chest out – don’t arch your back or lean forward as you dropdown. Exhale, straighten your legs and return to the starting position.

Why:

Squats are an excellent all-around exercise and one of the best moves for building overall strength. Dumbbells let you concentrate on technique and work on your range of movement at low weight. Only advance to barbell squats in the gym once you’ve got this nailed.

Dumbbell-Squat

4. Farmer’s walk

How to do it:

Grab a heavy dumbbell in each hand – think half your body weight – and hold them at your sides. Stand up tall with your shoulders back and walk forward as quickly as you can using short steps.

Why:

Super simple with no need to worry about technique, this move hits your shoulder stabilizers, upper traps, and front deltoids. It also supercharges your grip strength, which will transfer strength to your other lifts too.

Farmer-Walk

5. Lateral raise

How to do it:

Stand holding a light dumbbell in each hand. Slowly lift the dumbbell to the side until they reach shoulder height – no higher – and resist the urge to cheat by swinging the weight. Pause, then lower back to your sides, slowly – you’ll build more muscle fighting gravity than letting it do the work for you.

Why:

If you’re doing exercise at home, this is the best move for visible shoulder development. The lateral raise isolates your medial deltoid, the middle of three shoulder muscles, helping to develop your shoulder width and mass. Perfect for creating the V-shape that you covet.

Lateral-Raise

Best Ways to Exercise at Home

If you don’t like to go to the gym, want to save money or don’t have much time to go out, then exercising at home is an easy and best choice. The following series takes you through a variety of choices for exercising at home, whether you have nothing but your own body and a pair of shoes or a workout room tricked out with every piece of equipment imaginable.

Body Weight Exercises – No Equipment Needed

The simplest way to work out at home is you just need to wake up early. There are many exercises that can help you build strength, endurance and burn calories. The downside is that, without added resistance, it’s tough to work hard enough to really challenge your body and burn calories. By going from one exercise to the next, take rest for 5-10 seconds, it will keep your heart rate normal, burn more calories and get the most out of your exercise time.
How to:

  1. Choose your workout
  2. Choose 10 different exercises
  3. Choose the length of each exercise (Beginners might start with 10-30 seconds or 8-16 reps, while intermediate or advanced exercisers might go for 60-90 seconds or 20 or more reps)
  4. Get Ready (Set up a timer or use a stopwatch, turn on some music or your favorite TV show and start with an easy exercise to warm up)
  5. The Workout (Do 1 circuit if you’re a beginner or short on time. Do 2-5 circuits for a more intense workout)

Sample Strength Circuit Training (No equipment)

  • 1 min: March in place to warm up
  • Squats – 20 reps
  • Front and Rear Lunges – 12 reps on each leg
  • Push-ups (on the knees or toes) – 12-20 reps
  • Dips with Leg Extension- 12-20 reps
  • Walking Lunge with Arms Overhead – 12-20 reps
  • Bent Over Leg Lifts
  • Planks
  • Bridge with Leg Drop
  • Back Extensions