Cardio and Dance Exercise Classes Borehamwood
A complete body workout
The definition for cardiovascular (CV) training is: ‘physical conditioning that exercises the heart, lungs and associated blood vessels’. In other words, when you do a CV session, you’re giving your heart, lungs and circulatory system – in addition to any other muscle groups that you use – a good workout. CV exercise is extremely important to your health.
Cardiovascular, or aerobic exercise is complementary to anaerobic exercise. Aerobic literally means "with oxygen", and refers to the use of oxygen in muscles' energy-generating process. Aerobic exercise includes any type of exercise, typically those performed at moderate levels of intensity for extended periods of time, that maintains an increased heart rate. In such exercise, oxygen is used to "burn" fats and glucose in order to produce ATP, the basic energy carrier. Initially during aerobic exercise, glycogen is broken down to produce glucose, but in its absence, fat starts to decompose instead. This latter is a slow process, and is accompanied by a decline in performance level. The switch to fat as fuel is a major cause of what marathon runners call "hitting the wall." Anaerobic exercise, in contrast, refers to the initial phase of exercise, or any short burst of intense exertion, where the glycogen or sugar is consumed without oxygen, and is a far less efficient process. Operating anaerobically, an untrained 400 meter sprinter may "hit the wall" after only 300 meters. Different types of CV exercise.
The many types of cardiovascular exercise
There are many different types of CV exercise, but the most effective CV exercises are those that use the largest muscle groups in the body and require you to support your own bodyweight while exercising. So, walking, jogging and running are excellent for your CV workout because they fulfil both criteria: they use the large muscles of the legs and you have to stand up throughout your workout. On the other hand, a hand-cycling machine – which you could find in a gym – is far less effective for CV exercise, because you will be using the smaller muscles of the arms and will be seated throughout your workout.
In addition to keeping your heart and lungs in shape, CV training burns calories and is your primary tool for weight management . For example, walking, jogging and running burn approximately 100 calories per mile covered – so walking two miles each way to and from work will burn off the equivalent of a half a kilogram of body fat in a fortnight! Also, you will tone up the muscles employed – usually the legs – and release endorphins during exercise. Endorphins are the ‘feel-good’ hormones that give you that buzz after a workout.
Dance Yourself Fit
Dance yourself fit
The health benefits of being a dance floor diva
We all want to be able to keep the extra pounds at bay over Christmas, but it can be hard work what with all of the fabulous buffets and tempting trifles on offer, not to mention the booze. So you may want to think about dancing it off.
Dancing is a great way to stay fit for people of all ages, shapes and sizes and it doesn’t involve a gym. It is one of the best workouts you can do for an all over aerobic workout that is not only great for the cardiovascular system but your waistline too.
Here are our ten good reasons to be the greatest dancer:
Strengthens your bones
Keeping the rhythm gives your legs and hips a workout without hurting your joints, which is far less stressful than a high impact exercise such as running. Dancing helps to strengthen and tone by forcing your muscles to resist against your own body weight.
Keeps you flexible
Most dancing requires you to use a full range of motion of several muscle groups. Dependant on whether you’re dancing to Beyoncé or Justin Timberlake , you’ll be cutting some serious shapes whilst bending and stretching your arms, legs and torso.
Keeps your heart healthy
Dancing pushes your heart rate up and improves circulation. Aim for at least 30 minutes of continuous dancing for optimal heart-healthy benefits – so make sure you give the DJ all your requests in advance.
Burns off calories
Dancing is a great way to aid weight loss . You may be surprised to learn that 30 minutes of disco dancing can burn up in the region of 200 calories. It sounds more appealing by the minute.
Improves your balance and posture
Most dancing requires good co-ordination and the ability to balance. This, in turn, helps to strengthen your core and make you less prone to falls. Although, perhaps not after ten rounds of drinks.
Builds up your endurance
With practice, you will be able to work your dancing muscles for a longer time without tiring. Your lung capacity and energy level will likely increase, too. When you’re not clubbing, you should try out something like Salsa, which will help you to build your stamina.
Increases your overall well-being
Dancing can be fun. A turn on the dance floor to a favourite tune can boost your mood, instill confidence and ward off depression. Unless the tune is Whigfield .
Keeps your mind sharp
Aerobic exercise increases the level of brain chemicals that promote nerve cell growth. Having to remember steps can also sharpen your recall skills – so memorising the latest Girls Aloud dance routine will help substantially.
Relieves stress and reduces tension
Moving to the beat helps some people sleep better and fret less. So you can literally dance your troubles away.
Improves your attractiveness
If you run out of chat-up lines, dancing could be your route to success. You can increase your sexual attractiveness by dancing. The opposite sex is na...