by Lorrie Insisiengmay
Lose the spare tire! Fight the bulge! Exercise more! Lose weight! Get Fit!… no matter what words are used or how it’s put, getting fit remains one of the top 10 new year’s resolutions. If you have eaten yourself into a few food comas over the holidays and want to make a change for yourself, or if you are in a little lull in your current workout routine and not getting results, I have some solutions to jump start your way into fitness!
It’s the New Year. HAPPY NEW YEAR!!!
Get a fresh start, make some changes in your body, and improve your health. Whatever the reason for starting a fitness routine, it is always a great option. So many benefits result from working out, including building cardiovascular and muscular strength, reducing stress levels, and improving overall health. To give a little kick, here are some of my favorite workouts for this year.
Kick it! Martial arts have been around for centuries. Movies made them more popular. Even though Mixed Martial Arts (MMA) has recently become mainstream, kickboxing is still one of the hottest workouts around. MMA fighters go through tough workouts in order to train their bodies to endure the intense rounds of a fight.
Kickboxing, boxing aerobics, cardio boxing, kickbox cardio – no matter what it’s called, it is a workout that includes boxing, martial arts, and aerobics. I love kickboxing and it will remain one of my favorite workouts, but not just because I am a martial artist. I have my first-degree black belt in karate (tooting my own horn, toot-toot.) It’s my favorite because kickboxing is a mixture of high-power exercise routines that can be an intense cross-training tool to work your total body.
Yes, your abs and core are worked without even doing a sit-up or crunch during the entire kickboxing workout, and it strengthens the body while it increases endurance, works your mind, decreases stress and improves reflexes.
If you are not a martial artist, don’t be shy. Just like with any new skill, patience and practice is the key. In little time, basic moves can be mastered, no matter your fitness level. Working in front of mirrors helps you to see body placement when striking with your hands or feet. Also, be mindful that joints are not overextended.
Blast off! Plyometrics. The word in itself may sound like it has something to do with math and is not related to exercise at all. Instead, Plyometrics, also known as jump training, is used by Olympic athletes and involves a series of controlled impact movements at your own maximum power. It engages your muscles by stretching and contracting them.
Plyometrics simulates the motions used in sports such as skiing, tennis and basketball. If you enjoy dodging, chasing down ground balls or charging the net, Plyometrics might be a cross-training option for you.
No matter your fitness level, jumps should always begin from the ground level, off of and onto padded surfaces such as grass or a gym mat over a wood gym floor. These types of jumps are both safe and easy to perform. Other training techniques include jumping over cones or foam barriers, and traveling bounding.
This workout is one of my favorites for many reasons. Researchers consistently show that, when used safely and effectively, Plyometrics training can help lead to improving vertical jump performance, leg strength, muscle power, acceleration, balance and overall agility. These factors may contribute to reducing an individual’s potential risk of injury and also have a positive effect on bone density, especially in younger participants.
Amp up! Give yourself a super charge with Interval Training. Interval Training is an energizing and fun way to boost your metabolism and burn extra fat while you are reaching your fitness goals. Mixing high intense bursts of movement with moderate intensity recovery periods will give you great bang for your buck.
Lack of time??? Getting no results??? Interval Training is a great solution.
It is as easy as walking for two minutes, then running for two minutes, and alternating this pattern throughout the workout. This is a basic interval example that will produce a great workout for the time that you have. Interval training can be incorporated into really any workout that you do to increase your intensity level and keep your body producing results.
Dance, Dance, Dance!!! Don’t wait for the party! No wallflowers allowed in any cardio dance classes. There are so many cardio workouts with dance movements and music from ALL over the world that inspire the moves. Increase your coordination, flexibility, and get your heart racing in a healthy way. It will more than likely put a great smile on your face while you groove your way into shape. No dance experience is required for most cardio dance classes. And this is one workout that can be as HOT as you like it. All fitness levels are also welcomed.
Men dance too!!!Yes, I said it! It doesn’t matter how you move or who you are. If professional sports players can take dance, so can EVERYONE!!! So, put on those dancing shoes and move!
Although these are my top hot fitness styles that will jump start the New Year, ultimately it is up to you to find several workouts that you like, within your range of motion, and that of course your licensed physician approves. Once you find your workouts, set realistic goals, balance what you eat and do, incorporate muscle training, and stick with a fitness routine.
Your health depends on you!!! WELCOME your new YOU this New Year!!!
MORE INFO:
Originally published in the January/February Issue of Black Twin Cities Magazine.
