Monday Motivation: Cardio and Weight Training
This week we will focus on cardio and weight training. Today is the official start to Women's History month ! We are honored to salute women who are trailblazers and are a force to be reckoned with.
Weight Training:
In conjunction with a good cardio workout weight training will help build muscle. Muscle will burn calories. Below You can find 3 weight training workouts for beginners to advance. Cardio three to five times a week with a good weight training program will help you burn overall body fat and that includes the dreaded belly fat.
1.overhead press
2.back squats
3.bench press
The Main Health Benefits of Cardio Exercise
Great for Weight Loss. One of the main reasons why people adopt a cardio exercising routine is because it can help you lose weight
Strengthens Your Heart.
Reduces the Risk of Several Diseases
Improves Lung Capacity
Naturally Boosts Energy
Great for Mental Health
Better Sleep
Helps the Immune System
Three Simple Cardio Exercises
Jumping Jacks
Jump Rope
Plank
Calories Burned Jumping Rope
Calories burned jumping rope can work out to 15 to 20 calories per minute.
The average person could burn 200 to 300 jump rope calories in a simple 15 minute workout. Current Weight , length of your workout, speed and number of jumps will influence calories burned. How To Do A Rope Jumping Workout
Here’s a simple rope jumping workout:
Keep your elbows in close to your side, with your hands at waist-height
Hold the rope loosely
Keep your knees, ankles and hips relaxed, ready to bend and absorb your jump
Turn the rope, using your wrists and forearms – not your shoulders
Jump as the rope comes round – swing first, jump second
Land on the balls of your feed and don’t put your heels down
The options is always there to break the workout into intervals. By incorporating different types of jumps along with body-weight strength movements, you can create a full-body workout that will boost your endurance, burn fat, and increase coordination. Simply set a timer and go.
Example:
30 seconds jump rope
10 seconds rest
30 seconds jumping jacks
10 seconds rest
30 seconds jump rope
10 seconds rest
30 seconds sumo squats
10 seconds rest
30 seconds star jumps
10 seconds rest
30 seconds speed skaters
10 seconds rest
30 seconds jump rope
10 seconds rest
30 seconds plank
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Keiana Armani -Certified Fitness Trainer
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