HOW TO GET HUGE BICEPS QUICKLY

                                                                 Face it - when you first started bodybuilding, you imagined yourself with massive, mountainous biceps. You pictured perfect bulging horseshoe triceps. Even if it was somewhere in the back of your mind, that was what you wanted most out of your weight training.
                                                            
                                                          That being said, you probably weren't exactly sure how to achieve these massive arms. Most people go about it completely the wrong way - they go to the gym every day and spend countless hours doing bicep curls and tricep kickbacks. Then, they head home wondering why their arms are growing at a snail's pace.

                                                          Here are three simple steps that will increase your bicep and triceps growth by leaps and bounds. Follow them religiously, and I guarantee you'll have those massive biceps and triceps in no time...

1) Recognize your arms for what they are.

                                                           Your biceps and triceps may look like big, impressive muscles - but they're really not. Relatively speaking, they're fairly small muscles. Your back, chest, and thighs are much larger muscle groups that deserve far more attention.
Believe it or not, building a routine that focuses on your back, chest and thighs will help you make big gains on your biceps and triceps. Some of the very best exercises - deadlifts, pull-ups, bench press, and even squats - can help increase the size of your arms. These exercises are large compound movements that involve all the muscles in your body. In addition, they're so difficult that they cause your body to release more testosterone and growth hormone, which results in muscle growth all over the body (yes, even in your arms).
It's also important to realize that the triceps are a much larger muscle than the biceps. Roughly speaking, the triceps make up 2/3rds your upper arm muscle mass, and the biceps only 1/3. You may want to focus your time accordingly, doing more sets for triceps than for biceps.

2) Pump up the intensity, dude!

                                                        

             
                                                       
                                                              If you're not lifting to muscular failure on every lift, you're not working hard enough. Muscular failure means that you are physically unable to lift the weight again by the end of your set. Aim to complete 5 to 8 repetitions before you reach muscular failure. When you're able to lift more than 8 reps without failing, add more weight.
Also remember that less is more. If you're able to complete 10 sets of 8 repetitions for your biceps, you're simply not working hard enough. Each week you shouldn't be doing more than 5 sets for biceps and 6 or 7 sets for triceps, at the very most!

3) Eat big to grow big!

                                                          The worst thing you can possibly do if you're trying to build big arms is to neglect nutrition. Someone once told me that "one pound of bodyweight equals one inch on your biceps". This is not very realistic, but it's a good thing to remember - you need to pack on general muscle mass and bodyweight in order to build your arm muscles.
                                                           In order to gain muscle, you need to consume more calories than you burn. The more calories you take in, the faster you'll grow. Eat at least 5-6 meals per day, every couple of hours. Make sure to eat lots of protein (1 gram of protein per pound of bodyweight each day is a minimum). Eggs, chicken, tuna, beef, cheese, milk, and whey powder are all good sources of high quality protein.
                                                         A healthy lifestyle is important to overall weight training, and therefore for building big arms as well. Try to think of building those big biceps and triceps as part of a whole bodybuilding lifestyle. This lifestyle should include drinking lots of water, eating lots, and getting plenty of sleep. Try to stay away from alcohol or drugs as they can hurt your muscle gains.

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How to get broad shoulders bigger and wider?

WHY I NEED BROAD SHOULDERS?

Broad Shoulder Men

                                            Women, on average, tend to be attracted to men who are taller than they are, masculine facial dimorphism, and who have broad shoulders, a relatively narrow waist, and a V-shaped torso.

                                             Every guy wants big broad shoulders, but unless you naturally have them a lot of guys find them hard to build up muscle there. The shoulder muscle (called the deltoid) are split into three muscle parts – posterior deltoid (front), lateral deltoid (side) and anterior deltoid (rear).
                                            The main part of the deltoids that will broaden your shoulders are the side delts – the lateral deltoids.
                                              If you want broad shoulders you have to work your lateral deltoid muscles. Unfortunately in most peoples workout schedule they do not include enough exercises for their lateral deltoids.



HOW CAN I GET BROAD SHOULDERS?

Exercises to work your Lateral Deltoids and make you look wider:

                                       The main exercise to work these muscles are Lateral Raises.

How to get  Broad shoulders

 


STEPS TO FOLLOW:

• stand with a shoulder width stance.
• Hold a dumbbell in each arm with your arms down by your waist.
• Raise your arms to the side to just above shoulder level.
• Return your arms back to by your waist.

 click here..    ALL WORKOUUTS TO GET WIDER SHOULDER

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SWEATING IS JUST YOUR FAT CRYING

                    
                                                                                           We have all heard that sweating is good for us. But we may not realize how and why it is good for us. I know that excessive sweating can be annoying, but sweating some is necessary and good for us. Listed below are 4 ways in which sweating is healthy.


                         1. Sweat helps to eliminate unhealthy toxins from the body. These toxins can cause diseases over time. Sweating also cleans the pores in the skin, and helps to reduce black heads and acne which can be very embarrassing.


                          2. Our bodies need fresh water to help to replenish the body, and sweating helps to remove the old sweat to make room for the new. Sweating also helps to control the body temperature when it is hot and while exercising, thus it helps prevent against heat stroke.


                          3. Sweat in the palm of the hands helps one get a better grip on things. It also helps to keep the skin soft and young. Sweat can protect one from harmful toxins, or chemicals in the environment by diluting the body with sweat as the body comes into contact with the toxins. Sweat also produces an antibiotic that can help to kill harmful bacteria.


                          4. Sweating combined with exercise creates hormones which help to make one feel good. This can work as a natural antidepressant.


                                                                         From the points above it should be apparent that sweating has its benefits. Yet, excessive sweating can cause many health problems such as dehydration and body odor.
                           

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DIFFERENT TYPES OF BODY

Endomorph: 

An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.

Mesomorph: 

A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet correctly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be careful not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo.

Ectomorph:

 Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue (some women that are too thin may also want to put on a little fat to look more feminine). Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often. Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your weight and looks.

The three body types are further described below.

Ectomorph

• Thin
• Flat chest
• Delicate build
• Young appearance
• Tall
• Lightly muscled
• Stoop-shouldered
• Large brain
• Has trouble gaining weight
• Muscle growth takes longer
• Fragile

Mesomorph

• Athletic
• Hard, muscular body
• Overly mature appearance
• Rectangular shaped (hourglass shaped for women)
• Thick skin
• Upright posture
• Gains or loses weight easily
• Grows muscle quickly

Endomorph

• Soft body
• Flabby
• Underdeveloped muscles
• Round shaped
• Over-developed digestive system
• Trouble losing weight
• Generally gains muscle easily

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WHAT IS VINYASA YOGA?

Yoga originated in India over 5,000 years ago. It is a form of meditation and exercise that uses an assortment of poses paired with practiced breathing techniques to help align the body and spirit. The art of yoga has been proven to offer medicinal like effects when used as a way to relive stress and other physical ailments. There is a large assortment of different yoga styles to practice; Vinyasa Yoga is among the oldest forms.

                               The word Vinyasa means movement synchronized with breath. Vinyasa yoga can then be defined as an energetic type of yoga that utilizes postures in a series combined with breathing exercises. Specifically, in Vinyasa yoga, each move is paired with one breath, which is both exhaling and inhaling. Unlike other forms of yoga, Vinyasa yoga poses are not held on one place for very long. Instead of holding each pose, the student will perform them in a flow to achieve sync.

The Poses of Vinyasa Yoga

In addition to the mental and bodily benefits of yoga, Vinyasa yoga also initiates internal body heat. The natural body heat is catalyst that helps your system purify the organs and muscles of toxins. This is affected through sweat and exhalations. When you rid your body of bad substances, you increase your health. The added heat also encourages your blood to flow to other parts of your body. When you get a fever, it’s the side effect of your body fighting and infection, similarly, when you use Vinyasa yoga to increase your internal body temperature, you boost your immune systems ability to reduce the chance of contracting an infection. When your muscles are warm, they are much more flexible and the chance of strain or injury is also greatly reduced.

Vinyasa Yoga and Weight Loss

Most people know that metabolism is tied to weight loss, and weight loss most often directly involves sweat. Well, to sweat, you need to raise your internal temperature. Vinyasa yoga creates internal heat which stimulates the level of metabolic activity. When your metabolism speeds up, fatty acids and glucose are broken down much more rapidly. You are able to increase to tone in your body to add a better rounded shape and improve your health.

The Breathing Pattern in Vinyasa Yoga

Vinyasa is a flowing and constantly moving style of yoga, breathing is one of the most important steps.  Each poses is performed in the spaces of one breath and not held. The use of synchronized breathing not only helps your relax your body and mind, but it also allow you to consciously take control of each of your individual muscles. Energy that may have been blocked is also allowed to run freely throughout your body. The breathing and poses allow your body to build a lean mass of muscles through regular practice. It is also a form that targets all of the muscles groups equally.

Vinyasa Yoga-Summary

The Vinyasa yoga works on an emotional, physical and mental level that allows you to connect all parts of your body to relive stress and increase health. The constant flowing movement helps your to clear your mind of unproductive thoughts and mental pressures. There are a vast amount of benefits such as decreased blood pressure, increased sleep capability, reduction of stroke and heart attack risk that make this form of yoga a favorite among students.

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BENEFITS OF BIKRAM YOGA

Bikram Yoga is designed for EVERYONE – any age, size, shape, condition, or problem. To receive the benefits, a regular practice of 3 – 4 classes per week is necessary. Beginners are encouraged to start slow and take it easy for the first few classes. Benefits happen right away for some, including normalizing your weight. and it usually takes ten classes for your body to start to understand the poses.
As one student puts it, “A Bikram yoga class a day keeps the doctor away.”

1. Weight loss
                                         Bikram Yoga is excellent for weight loss. Your digestive system and metabolism will improve, normalizing your appetite and diminishing unhealthy cravings. Your fat will turn into muscle as you develop muscle tone and strength. Warm muscles burn fat more easily as the heat flushes and detoxifies the body. Bikram yoga is known for burning anywhere from 500 to 1000 calories a session. The harder you work in class the more calories you will burn. Your cardiovascular system is worked and strengthened therefore, the more weight loss benefits you will receive. You may see and feel immediate results. You will naturally begin to start eating less and make better food choices.

2. Arthritis
                                         Many students experience quick relief from arthritis after only a few classes of Bikram Yoga. A combination of the heat and the moving, twisting, extending and compressing of every joint can alleviate arthritis.  A regular practice is necessary for continued relief.

3. Blood Pressure
                                        Unstable high blood pressure can respond very quickly to a regular Bikram Yoga practice. Consult your doctor and don’t push too hard for your first few classes. If you are tested about a week after starting Yoga, you may see a slight rise in pressure. Don’t be alarmed. By the second week, that pressure will be normal or close to normal and will stay there as long as you continue your yoga regimen. Many students who maintain a regular practice are able to stop taking blood pressure medication.

4. Back Pain
                                         Bikram Yoga has helped countless numbers of people with back pain, stiff necks, headaches, scoliosis, herniated disks and many other back problems.  The Bikram Yoga series is designed to work the spine in every direction with many beneficial backbends, creating a healthy spine and thus a healthy nervous system. Make sure to tell your instructor what type of back pain you suffer from in case modifications are necessary.

5. Skin and Beauty
                                         Watch your face and skin develop “the Bikram glow” as your eyes become brighter and your skin becomes more clear and soft. As you sweat, your pores are opened and cleaned allowing natural lanolin to release through the pores, softening and preserving your skin’s elasticity. “I feel so CLEAN inside and out, and my skin is so SOFT I don’t need moisturizer anymore!” is a student’s comment. Faces in general change expression from looking disturbed and frustrated to looking full of life and happiness. As your body detoxifies, you may eventually never need deodorant again!

6. Diabetes
                                         Bikram yoga can be a perfect complement to the lifestyle changes necessary to help keep diabetic symptoms in check.  Recent research has found that performing these postures on a regular basis can decrease blood-sugar levels.  A dedicated Bikram Yoga student, who lost 50 pounds without dieting, healed his chronic back problems and no longer needed his diabetic medication after practicing Bikram Yoga for 6 months. He tells his story in the book “Diabetic Always, Insulin No More.”                        
           
7. Stress & Anxiety Management
                                           Bikram’s guru Bishnu Gosh said “Mental stress and strain is the cause of all diseases, even infectious ones.” When performing the 26 postures and two breathing exercises, the fight-or-flight response is turned off and a feeling of balanced well-being is replaced. A regular practice can lower cortisol levels, calm the mind, increase mental clarity and release and reduce stress and tension.

8. Depression 
                                        On those days when you don’t feel like doing anything, going to Bikram Yoga class is key. You just have to show up and the yoga takes care of the rest.  After each session your mind will become more balanced and depression will be lifted. The more you practice, the better you will feel. Many students come off antidepressants and other medications after establishing a regular Bikram Yoga practice.

9. Breathing problems – Asthma, Allergies, Respiratory Problems
                                            Bikram Yoga will be good for your breathing problems in several ways. The heat promotes relaxation of the muscles and nerves, and you can work with as much intensity as appropriate for your needs. Bikram Yoga will relax your mind and help let go of tensions, toxins and negativity. It strengthens your heart and lungs, improving your lung function. You will breathe easier and deeper than you ever have before.


10. Balancing Emotions
                                        Bikram Yoga helps balance the emotions in several ways. Physiologically a regular practice harmonizes the nervous and endocrine systems – two systems which play a large part in emotional well-being. Practicing Bikram Yoga cultivates the mental faculties of faith, self-control, concentration, determination, and patience. As we become more aware of our inner life, we notice how events, interactions, and even the atmospheric pressure can affect us. As we become more aware, we exercise better choices in our responses. This helps us balance our emotional life.

11. Cholesterol
                                        Many of our male students here in Memphis have come off their cholesterol medication from a regular Bikram Yoga practice. Your circulation increases allowing blood to flow throughout your body cleansing and clearing your arteries.

12. Thyroid regulation
                                            Many of the postures in Bikram Yoga compress and work the thyroid thus helping to regulate the gland balancing thyroid levels. Along with thyroid regulation comes increased energy, weight loss and better metabolism.

13. Anti-Aging / Preventative Medicine
                                            Bikram Yoga acts as anti-aging and preventative medicine keeping the body young and healthy. “Yoga maintains youth long. It keeps the body full of vitality, immune to diseases, even at old, old age. The Yogi never becomes old”. -Bishnu Ghosh
                                              Many athletes such as Colby Bryant and celebrities such as Lady GaGa swear by Bikram Yoga.  “As a preventive medicine, it’s unequaled. I could have never lasted as long as I did in the NBA without it.” Kareem Abdul Jabbar, Professional Basketball Player and Bikram yoga student.

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WHAT IS BIKRAM YOGA?

HOW TO DO BIKRAM YOGA?

Ignore Your Teacher and Listen to Your Body

This is probably the most important lesson.
It’s important to realize that Bikram’s system has no beginner, intermediary and advanced levels – everybody does the same class together. Bikram’s classes are known to somewhat resemble military training. Go, go, go. Push, push, push. Die, die, die. And it’s true. The only difference is that you’re not in the military, you have a choice here.
I find that many Bikram Yoga teachers, especially new ones, have one big problem in common. They don’t explain to beginners that they need to listen to their body, rather the teacher. It’s so easy to get injured if you push yourself beyond what your body can handle. And most beginners simply don’t know what their body can handle. I injured my lower back several times at the beginning of Bikram’s practice because I pushed too much and my posture wasn’t correct. The latter is another problem. You don’t learn the asanas (postures) before you jump in to do those. You’re supposed to figure those out as you go. Which is find, but only if you really take it easy. First you need to figure out how to do the posture right, which depending on your luck with the teachers you get might take you 6 months, a year or even longer. Even 18 months into the practice every so often I find a good teacher who tells me that my posture isn’t right. Only when your posture is correct you can start slowly pushing the edge, while listening to your body. Notice that you might not feel the problem right away, but when you go home or the next day.  So please take it really really easy at the beginning.
And if you hear the teacher screaming at you “go, go, go”, simply tune them out and smile to your own experience. It’s perfectly OK to do so.
Moreover, remember that this is your practice. If you need to come out of posture earlier, do so. If you need a delay before you get into the posture — take your time. Yes your teacher is likely to be unhappy about you not doing the posture with the same timing as everybody else, it’s their problem. You do what’s the best for you. Once you get more advanced you will also want to stay in postures longer than the group does, and again it’s perfectly OK to do so (you will just get a shorter break before the next posture).
Finally, if you need to take a break and skip a posture or a few, do so. If you really need to leave the room, do so. You do yoga to improve your life, not to please other people. Eventually you will learn how to stay in the room through exhaustion and dizziness, and still there will be some days that you will have to get out. It’s all good.

Listen to Your Teacher and Listen to Your Body

Now once you mastered a posture and you are unlikely to injure yourself, it’s only now the time when an eager teacher becomes useful for you. This is the time when pushing comes in handy, because you’re now ready to challenge yourself. Again, you only want to take as much pushing as you need to. You still need to listen to your body. You will never stop doing that.
Also remember that each posture is different, so you might want to push yourself in one posture, but to continue working on the correct execution in other postures.
It might take you a long time to get there. Or a short one – every person is different. If you find a good teacher, ask lots of questions after the practice and ask them to pay extra attention to you during your practice – most teachers I met love helping on an individual basis. Of course it’s crucial that you identify experienced teachers. You probably don’t want to receive advice from new teachers, they are trying to figure it all out themselves. If you aren’t sure — ask around.
Another things to remember is that your body is different every day. One day you will feel particularly strong. Yet the next day, you will feel totally out of it and will have a very difficult practice and feel like you’re a total beginner. It happens to everybody, and it’s all good.

Keep the Sweat On

Don’t use your towel to wipe the sweat off. I frantically did that at the very beginning, especially on my face, because I couldn’t stand all that sweat, and I perspire copiously. At some point I surrendered and stopped wiping the sweat off, because I wasn’t getting enough of a break between the postures because of that. But to my surprise after some time I realized that I feel less hot, which makes total sense, since our body perspires exactly to cool itself off. So keeping the sweat on, made me feel cooler and less energy was exerted on extra perspiration.
I’m still trying to figure out the issue with sweat pouring into my eyes though. While I no longer mind it happening, I have a hard time the rest of the day, following the practice, since my eyes have all that sweat in them. I couldn’t figure out how to wash it out – I’m still quite uncomfortable about it.

Drink Less Water

It’s difficult not to drink water in the Bikram’s Yoga class, especially when the temperature is too hot. But I’ve noticed that I get a better practice and I have a better body-mind connection when I drink little or not water. Drinking a lot of water before the class seems to help quite a lot.

Don’t Leave Right Away

I’m not sure why people blast out of the classroom, immediately after the practice. I find that this is the best part of the practice. I feel fully connected to my body. I feel present and the stretching feels so good. I sometimes stay in the classroom for 20 minutes after the class

Wait with Taking a Shower

Most people don’t know but apparently you lose essential energy (ojas) that’s non-replenishable if you run to take a shower immediately after the practice. The suggested approach is to dry off naturally, and then rub the body with a dry towell. Only then a shower should be taken.
Have a great practice!


 

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WAYS TO SWEAT YOU MORE

EXERCISE THAT PRODUCE MOST SWEAT

                                                    While there are many forms of exercise that can get the blood flowing, there are some that push the limits of your body and simply make you sweat to the point where you may think you have hyperhidrosis. That said, below is a list of 10 exercises that may not appear too difficult on the surface but will have you dripping from head to toe after a 30-minute session.

BIKRAM YOGA: 

                        

        

                                    *   This is the most commonly practiced yoga. It is developed by Bikram Choudry. This yoga includes the practice of 26 postures and 2 breathing exercises.You should practice with the room of 40.5 degree Celsius with 40 percent humidity, which is also an important fact to be noted. These postures help your body to move fresh blood, restore your body system into good condition and give an automatic flow of vibrant energy. 

                                     *  Avoid eating for 3 hours before class, drink a lot of water in between the poses, be ready to sweat and dress accordingly, It is otherwise called hot yoga and needs a lot of adjustment from your side.Do consult your trainer personally if you have problem regarding any poses. But finally you will turn up with good figure and you will gain a complete hike in your energy, stamina and strength of both your body and mind.       

TABATA:      

 

      

                                                                         There are many different forms of workouts out there and each workout will give you a different result. Some increase muscle mass, some increase strength, others help you lose weight and so forth.

                                                                       *  Cardiovascular (cardio for short) exercises are a popular brand of exercise designed to improve endurance and stimulate fat loss. Cardio exercises can be anything from long distance running, skipping, biking or even power walking.

                                                                       * All of these usually fall under the category of moderate intensity training because they tend to last anywhere from a half hour to more than an hour going at the same pace.

                                                                       *“Tabata” is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice. Instead of hours upon hours or exercise, Tabata can be completed in 4 minutes. Tabata falls under the category of high intensity training or high intensity interval training. Today I write to explain to you the history of Tabata and exactly what it is.

SPIN CLASS :

 

                                                     Spinning classes can be a great way to get into a vigorous workout.

 *      Burning Calories

 *         Keeping Your Muscle in Shape , especially in off season.

                                                      But you have to have high tolerance  for this workout. You control resistance on your bike to make pedaling as easy or difficult as you choose. Constant adjustment is Normal.

  

 RUNNING:

                                                             For years, I've been asked if running burns more fat than other exercises. My hunch was that it might, but there was never any proof. In particular, I was always perplexed by the fact that swimming burns so many calories (in some cases even more than running), yet when you look at the physiques of Olympic swimmers and compare them to elite long-distance runners, you see a more defined, cut and leaner physique on the runner. Adjusting for something called self-selection, where individuals of a certain body type might select a specific sport (for example, lean people might choose long-distance running because they already have the body type for it), I never fully understood why swimmers and some other endurance athletes weren't quite as lean as runners.

                                                      Then I read a study comparing fat burning in running and uphill walking to cycling and it turned out that fat burning was 28% higher during running and walking uphill than it was during cycling. The authors of the study aren't sure why this is so, but it is suggested that the pounding of weight-bearing activities like walking and running may cause more fat burning than a seated exercise like biking, or an activity like swimming where there is no pounding at all. This is intriguing research, but more needs to be done before we truly sort out these issues.

 VINYASA YOGA:

                                           

                                                               Vinyasa yoga is a discipline that utilizes postures and breathing techniques. This form of yoga offers a range of health benefits to those who practice it, as it encompasses all areas of mind, body and spirit.
                                                                  
                                                                Derived from hatha yoga, Vinyasa yoga differs in some important ways from its predecessor. Vinyassa yoga is often faster paced, and the assanas (postures) are linked together in a series of movements that are synchronized with the breath. Much emphasis is placed on the breath and the transition in and out of the assanas. Generally speaking, upward movements correlate with inhalations of the breath, and downward movements with exhalations.
                                                                   The continual movements, from one pose to another, gives you an added cardiovascular benefit, which more traditional forms of yoga do not have. The routine practice of vinyasa yoga can increase muscle strength, endurance and flexibility, and reduce levels of stress.
                                                                   Vinyasa yoga offers much diversity. The pace can vary and there is no one particular sequence that instructors must follow. In fact, the name vinyasa is a Sanskrit word that translates as "variations within parameters." This flexibility allows the teacher to tailor the sequences to their own philosophy. So, if one class doesn’t work for you, try another, until you find one that you are comfortable with.

 STEP AEROBICS:

                                                 Step aerobics is a choreographed routine of stepping up and down on a rectangular, square, or circular platform (or, in the case of BOSU, a domed, flexible apparatus). Many classes combine step aerobics with body sculpting, jumping rope, sliding, or funk aerobics.
Consider the following if you are interested in taking a step aerobics class:

• What step aerobics does for you: Gets your heart and lungs in shape and tones your tush. Step aerobics is a terrific cross-training activity for runners, cyclists, and walkers. BOSU is also exceptional at developing balance and flexibility.
• The exhaustion factor: Depends on the choreography, the pace, and the height of your step. In general, the more complex the choreography and the higher your step, the tougher the workout. Never use a platform so high that your knee is higher than your hip when you step up. In some classes, you hold weights while you step.
  
  
  
  
  KICK BOXING:
  
  
  
  
  
  
  
  
  
  
  
                                       Although the true roots of kickboxing date back to Asia 2,000 years ago, modern competitive kickboxing actually started in the 1970s, when American karate experts arranged competitions that allowed full-contact kicks and punches that had been banned in karate.
  
                                      Because of health and safety concerns, padding and protective clothing and safety rules were introduced into the sport over the years, which led to the various forms of competitive kickboxing practiced in the United States today. The forms differ in the techniques used and the amount of physical contact that is allowed between the competitors.
  
  
  STAIR CLIMB:
  
  
  
  
                               Stairway to a stare-worthy shape This cheat sheet will help you get the most from your gym's stair-stepper machine. There's a good reason the stair climbers are a fixture in most gyms: It's not only a big-time calorie scorcher; it also sculpts your hips, legs, and butt without taking a toll on your body (the way some other machines can). 
  
  
  RACQUETBALL:
  
  
  
  
   
  Prepare your body. As with any sport or serious physical activity, you will want to prepare your body to ensure it will be at peak performance. This will help you play better but also keep you from injury or illness.
  
                                            Stretch and warm up. This will loosen your muscles and reduce the risk of injury. It will also help your coordination once the game has started.
  
                                           Eat well and hydrate. Eating healthy foods will give you the energy for playing and hydration is key to peak physical performance. Continue to hydrate during the game and be sure you are taking in electrolytes.
  
  
  BOOT CAMP:
  
  
  
  
  
  
   
  
  
  Course Aims 
  The aim of the BootCamp Fitness Instructors Course is to provide a comprehensive and practical training course for fitness professionals on the structure and practical application of circuit based training.
   
  Course Objectives 
• By the end of the one day course trainers will be able to:
  (2 hours of pre home study will be required)
• Plan and demonstrate the BootCamp Fitness warm up.
• Demonstrate, observe and correct a selection of exercises included in
  the manual.
• Create, develop dynamic and challenging exercise routines.
• Understand and demonstrate the BootCamp Fitness class structure.
• Learn the BootCamp Fitness teaching style.

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