ZUMBA ~ Get Fit Party!

The ZUMBATHON Dance Sweatshop last 12 February 2011 held at Xavier University Covered Courts was a success. Zumba instructress, Phoebe Jolly (in pink), was overjoyed to see the peaking interest among Cagay-anons in the latin aerodance activity. 

 The Zumbathon Dance Party was part of Xavier University Research & Social Outreach's (XU-RSO)  advocacy on health. The XU-RSO intend to reach out to as many people as possible in bringing about wellness to every Cagay-anons in particular and to every Mindanaoans in general.

 Zumba was first introduced by Columbian choreographer, Beto, sometime in 1999 in the United States. It was then a Latin Dance Craze that has become a Fitness Workout in itself as the years passed. Right now, it's one of the most sought after aerobic dance workshop all over the world. And in the Philippines, it is just beginning. 

 Soon, Cagay-anons will have to expect the comeback of Ms Phoebe Jolly when she will then put up a Zumba School where interested instructors can study to teach Zumba. It's quiet easy as you will be incorporating basic Latin dance moves in a series of exciting beats exclusively distributed by Zumba.

KUMBATI!!!

How to Get a Great Aerobic Exercise Anytime, Anywhere

Getting a good aerobic exercise although you have an 8-hr/day work is sometimes the most difficult thing to do. You would need to find the "right time and place" to get your workout done. But what if I could show you that you do not need to find the right time and place as this can be found just about anywhere and anytime? Not convinced? Then read on:


WORKING IN HIGH PLACES


Take advantage of the stairs in your building. Use it to your maximum advantage to get a great cardiovascular aerobic exercise before you start your day's work. During lunch breaks, use the same stairs in going down to get your meal then climb up again after lunch for the afternoon shift. Do the same when you go home after work. However, if you are someone who is wearing high-heeled shoes for work, I recommend that you wear your running shoes while on the stairs with your high heels inside your bag, then change shoes when you enter your office. It just takes a little ingenuity for you to get into good shape even while you're in the office the whole day.


WAKE UP EARLY


If your work starts at 8AM, try to get up as early as 5AM and do a 30-minute jog around your place. If the weather outside is terrible, do an aerobic exercise for a good 20-30 minutes. Work out routine aerobic exercise such as jumping jacks, knee raises, punches in the air, front and side kicks, jogging and walking in place, just to increase your heart rate for that much needed exercise. Do it even in your room or living space, prior to having your breakfast. 


MAXIMIZE YOUR LUNCH BREAK


Some companies offer a 1-hour lunch break (sometimes more, if you work fast). Within your 1 hour break, utilize a good portion of 20-minutes to do some workout in your cubicle. Do stretching, jog in place, and some cardio-aerobic exercises. Some business centers have their own gym, so utilize this opportunity by bringing your workout outfit with you at work.However, be sure to be back at least 5 minutes before you log-in for the afternoon.


POST-WORK WORKOUT


This is the best time to get a good 30-45 minutes exercise. You don't need to exercise for more than 1 hour just to get a good boost in your cardiovascular system. But if you get off from work early and have a good 2-3 hours extra time prior to having your dinner, then you may workout at your local gym near your place for the additional 20-45 minutes to improve your muscle tone. Having to workout after your day job is a stress-free way to do aerobic exercise since you do not have to keep on checking your time to get back to the office. Also, it is time for your rejuvination and relaxtion.  Contrary to what some people believe that exercising is hard work, it is just the other way around. In fact, exercising helps you age slower. If you are exercising always, you will notice that if you attend a high school reunion, you would probably look at least 5-10 years younger than your contemporaries. So get into the habit of exercising now.

What's In a Great Aerobic Exercise?

     A good aerobic exercise is one that which conveys multiple health benefits. From the term “aero”, this type of exercise focuses on the oxidative process in calorie burning. The following are some key points that must be remembered when choosing or conducting a good aerobics workout:

1.      Mode of Exercise

     The exercise must involve a large group of muscles. These muscles must be a good portion of the total body mass, such as the muscles of the arms or that of the legs. For example, bicycling, walking, hiking, stair climbing and running involves mostly the legs of the muscles but also a part of the arms. Tennis and swimming, on the other hand, focuses on the arms. If hand-held or free weights are used while walking, this will incorporate arm action with that of the legs. For instance, rope jumping, rowing, skiing and dance routine, involve a good use of both arms and legs.

             2.    Duration of the Exercise

      If the purpose of the workout is losing weight, the duration of the exercise must be considered. The longer the exercise is maintained, the more Calories are being burned. However, it would also depend on the intensity of the workout. For instance, a high-intensity exercise is conducted for a short period of time burns the same amount of Calories as a low-intensity exercise done in a longer period of time.

3.     Intensity of Exercise

The higher the intensity of the exercise, the more Calories are burned since it would require you more energy to move your body weight at a faster pace. But keep in mind that there is an optimal intensity level for each individual and it would depend on how they could last for that particular exercise.

4.     Frequency of the Exercise

Persistence in conducting an exercise workout will favorably confer a person a better body shape than those who exercises irregularly and at longer intervals. If a person plans to lose weight and works out only once a month, there is a higher chance that that person will easily gain back the weight lost during the moment of working out. Thus, it is recommended that if the goal is losing weight, exercise should be done daily and once the desired weight has been achieved, the program could then be tapered to a three to four times per week activity for weight maintenance.

5.       Versatility

A person doing an exercise routinely can easily become bored. If the aerobic program is designed as cross-training such that at least there would be running for 2 days per week, swimming for 3 days per week, cycling for another 2 days per week, there is a less likelihood  for boredom and getting an overuse injury.

6.        Practicality

Sometimes, people tend to stop exercising due to reasons of bad weather conditions or that they cannot play their favorite sport because they have to travel. However, with a good pair of running shoes and proper clothes, one can easily walk, run or jog. In addition, there are available indoor workout equipments that provide you with an aerobic workout while you do other tasks like watching TV, reading or overseeing your children at home.

     

7.     Fun

If you enjoy what you do, it would not be called “work” at all. Having fun lets you expend Calories more as you perform at higher intensity and for a longer period of time. Having a great exercise workout does not need to be unpleasant. You must enjoy it.