“Remember to Breathe!”

I say that more than a couple times in our Zumba classes…and I do so, because proper breathing makes your workout safe and more effective.  Breathing deeply during your workout also prevents dizziness, and increases fat burning.

Getting nice deep breaths—full inhales and exhales---allows you to clear your body of carbon dioxide, and get oxygen to your muscles.  When you breathe this way during exercise, you may notice a slower breathing rate, and heart rate.  You will definitely feel more energy. 

It seems a little funny to talk about the right way to breathe…if you’re reading this; you’re probably somewhat familiar with breathing  J .  But, when you want to use breathing to maximize your workout, try to get into the habit of blowing out with exertion.  So, when we do squats, for example, exhale on the move into, and holding the squat, inhale as you release and move into another.

Breathing that way can prevent hernia, strain to blood vessels, and high blood pressure. 

There’s also an interesting connection between proper breathing and increased fat burn.  Researchers say that to burn fat as energy, the body needs water and extra oxygen.  We drink water before, during, and after our workouts.  Adding more oxygen allows your body to use that water, which almost immediately works to flush out any retained water and toxins.

Focus on taking deeper breaths during your next Zumba class, and see if you notice increased energy and endurance.

We all experience various kinds of stress every day. Life’s  surprises can trigger a little anxiety, a case of the blues, or downright depression. 

We can anticipate some of these things…like the transition into the winter season.   Less sunlight, and bad weather can make us feel tired, sad, cranky; or all three! The holiday period is also traditionally also a time that pushes emotions to the surface, and can bring out the best and worst in our personalities. 

Other things---losing a job, an illness, a relationship issue---we have no way of predicting.   So…the best defense when it comes to managing stress is a good offense, and exercise is a proven, healthy stress-buster!

In our busy lives we all want a quick fix.  Too many times that leads to unhealthy choices.   People looking to quickly escape daily tensions turn to food, alcohol, or drugs, in an effort to find comfort.  Those short-term solutions, of course, lead to major, long-term health problems.

Studies show exercise can make us feel just as good, and allow those good feelings to last much longer than any of those dangerous choices.  Think of exercise as a “treat”…a reward…a time just for you to re-charge. Look forward to exercise, and learn to turn to your workout when you need to blow off some steam, work out some problems, or just feel better.

To use exercise as a stress-reliever in your life, start in small spurts…don’t overwhelm yourself with too much too fast.  Choosing something that’s fun, like Zumba fitness, makes it easy to stay consistent with your workouts.  If you need a push, ask a friend to join you for support. 

To maximize stress-relief, pay special attention to the warm-up and cool-down phases of the workout---your body sends strong signals to your brain that trigger the relaxation response.  As you move along in your cardio workout, the brain releases endorphins (feel-good chemicals) and increases serotonin levels, which helps to relieve anxiety, and depression. Enjoy that feeling!

The cardiovascular workout you get in a Zumba class has also been shown to boost energy, and the immune system---people who do regular cardio exercise have been shown to be less likely to get colds and the flu!

SO many benefits packed into a little bit of time…so, don’t let the hustle and bustle of the season edge out your much-needed, stress-relieving workout!

If you have stiff joints because you have arthritis, are recovering from an injury, or just haven’t moved much in a while, exercise is a wonderful way to build up your physical and mental strength. If you have pain with movement, it might seem crazy to think about starting a fitness program…but don’t count yourself out!

Of course, always check with your doctor to discuss the activity you want to do, and go over any questions or concerns, specific to the join issues you are dealing with; but many people are finding out exercise is key to keeping them moving!

Exercise helps your joints by:

·         Strengthening muscles around the joints

·         Helping to maintain bone strength

·         Helping to control weight

ZUMBA fitness is a great to include in your exercise plan because it includes moves that help to improve range of motion (raising your arms, rolling your shoulders, rotating your hips). Zumba fitness is also aerobic exercise, which helps build endurance, heart health, and overall fitness.  It also helps to control weight—extra weight can be very hard on joints. Remember, adjust each Zumba routine to how strong you’re feeling that particular class. Even low-impact routines have wonderful healthy benefits for the body and brain!

To Protect Your Joints In Class

·         Start slowly---participate in the warm-up, and ease your joints into the movements; especially if you haven’t been very active in a while.  Pushing yourself too hard can overwork muscles and aggravate joint pain. Zumba instructors encourage you to always, “go at your own pace.”  

·         Apply heat (a warm towel, a hot shower, a heating pad, a hot water bottle) and/or a sports rub (Tiger Balm, Ben Gay, Icy Hot) to the joints you'll be working before you exercise. Heat will help to relax your joints and muscles, and relieve any pain.

·         Continue your workout at a pace that feels comfortable for you.  If you notice any pain, take a break, keep moving to avoid a sudden drop in blood pressure and heart rate, but slow way down.  Sharp pain could mean an injury. Take a break, too, if you notice any swelling or redness in your joints.

Little by little, you’ll be able to increase intensity as you notice improvement in your joints, strength, and stamina.  Know that by choosing to exercise, you are working to free yourself from joint and muscle aches and pains!

Have you ever caught yourself saying, “I’m just too tired to exercise?"  Maybe you’re too tired because you don’t exercise! Researchers say there’s an interesting relationship between exercise and sleep. 

We know exercise is good for us.  It improves heat health, blood pressure, builds bone and muscle, minimizes stress, and improves mood. But did you know exercise also helps to improve sleep? It does…while at the same time helping you to feel more energized, and awake during the day!

Timing is Everything

Generally, anytime you feel like exercising, you should go for it! When you want to make your workout help you to improve quality of sleep though, experts say it’s best to give yourself several hours between your workout and bedtime. Intense exercise right before bed raises body temperature, which makes it harder to fall asleep right away.  

Studies show that to have the most direct effect on getting a good night’s sleep, you should get vigorous exercise late in the afternoon or early in the evening. Working out then increases your body temperature, and then allows it to gradually, over the next 4-5 hours, fall back down to normal; which sends a signal to your body and brain that it’s time to relax. Timing it in this way, means your body temperature will regulate just at the time you’re ready to head to bed anyway, and will help you to fall asleep faster, and get a deeper, more restorative sleep.   

What kind of workout is best to help with sleep?  A cardiovascular workout (like Zumba fitness!) that boosts your heart rate, and gets your muscles pumping for at least 20 minutes, has been shown to have the best effect on improving quality of sleep. Experts recommend aiming for a cardio workout three or four times a week.

Try to schedule at least 20 minutes of vigorous exercise three or four times a week, and make it something you like to do, so it doesn’t feel like a chore! You can also mix it up so you don’t get bored: brisk walking, swimming, jumping rope, dancing, and skiing are all good choices.  

You probably like moving along with the music to your Zumba warm-up. It sends the signal to the body and brain that it's time for something new, and it just feels good, right?

But, did you know that the warm up is actually a critical part of your workout? Zumba fitness makes warming up an important part of class. In our instructor training we are taught that the right kind of warm up should:
 
1.  Loosen up the muscles and tendons to prepare for a greater range of motion, and; 

2.  Rev up blood flow and body heat - warm muscles use fuel that is stored within them much more efficiently,  and allow for better overall movement--which means you get a better workout.

Pay attention to the warm up in your next Zumba fitness class.  It is probably done to a popular, upbeat song.  You will notice that the basic movement of the warm up revolves around a "step, touch; step, touch" pattern---nothing too difficult...but definitely enough to get the heart pumping, and increase your body temperature. 

The warm-up phase continues from there, and ideally should last 5-10 minutes, building in intensity, and gradually increasing the circulation throughout your body.  

Warming up is key to moving through the rest of your workout safely, and helps to reduce your risk of injury, because warm muscles are better able to absorb impact. Increased oxygen to the brain also helps to improve coordination, which can help to prevent injuries, as well.

And, warming up the right way also helps with better delivery of oxygen and nutrients to the muscles, which helps you to regulate and control breathing.

Warm up! Then, JOIN THE PARTY!

Holiday ads are already hitting us---it's an even busier time of year. And, although this is a happy time, it can also be a stressful period, where we end up feeling overworked and burdened. There just doesn't seem to be enough time in the day to fit everything in...but... now is not the time to abandon exercise! 

Remember that exercise is an excellent, efficient trigger for stress relief! Moving more helps you feel better fast. That in and of itself can be a great motivator for sticking with a fitness plan! 

Here are some other tips to keep you moving through the holidays: 

Exercise with a Friend:  You've heard it before, but research continues to support the idea that the buddy system works when it comes to working out! Research shows people are more likely to exercise regularly if they do it with a friend, or as part of a group. This is a great time of year to treat a friend to a fun Zumba class with you!

Make it Routine:  Consistency counts when it comes to making fitness part of your lifestyle.  Block out your exercise time as fiercly as you would any other important event. Treat it as an appointment that simply can't be moved.  If you start to allow yourself to think that your workout is optional, it becomes optional!

Break it Up:  If the thought of committing to going to an exercise class twice a week for the next two months is too much to handle, Focus on a one month, or one week goal instead.  Create a program that is achievable for you, for your best chances of sticking with it! 

Schedule Smart:  When's the best time for you to workout? When it best fits into your day.  Many people find that time to be first thing in the morning, or right after work---before the day sucks you up.  Trying to make it to a class at a time that forces you to choose between that and other responsiblities will be hard to stick with long-term. 

Celebrate Milestones:  Success isn't measured only on the scale! Are you following the routines better? Did you get yourself to class this week? Are you making healther choices outside of class? Slow down and take a few minutes to think about how you feel during and after a workout.  Registering those good feelings goes a long way in keeping you going back for more.

As a guide, make it a priority to exercise at least once or twice a week from now through the new year...and when you're short on time, tap into the power of research that shows even ten minute bursts of activity can bring positive, healthy benefits. Ten minutes are better than zero!

People of all ages that have been enjoying Zumba fitness know all about the metabolism-boosting, body-building, brain-strengthening benefits of this Latin-dance aerobic program, but if you're new to Zumba workouts, get excited about the serious benefits from these fun classes!

• Big Calorie Burn: People burn anywhere from 400-1000 calories per class. A California study showed an average of 817 calories burned!
  
• Total Body Toning: Even though it feels like you're just dancing, those lunges, squats, arm movements, and crunches that sneak their way into the routine are working your whole body.
  
• Attitude Adjustment: With Zumba fitness, no longer does a work out seem like work! The moves can be easily adapted to any level, being at class is a fun, social experience, and you're having such a good time, that the workout flies by! Crazy, but the endorphin (feel-good chemical) boost you get from this program gives you a whole new outlook on fitness...you'll find yourself looking forward to your next class!
  
• Stress Relief: Dancing along in a Zumba class gives you a mental vacation. Worries melt away as you focus on the fun of the music and the movement. As you're working your body, you're re-charging your brain, and will be better able to go back and deal with the pressures of "real life."