moves, be sure to fully extend your arms, Boyer says. You’ll boost your calorie burn and engage more muscles by maximizing your arm movements during class. "It's not that tricky and you can do a lot for your body by lengthening, raising, and extending with oomph."
3. Move Up and Down More
“When your instructor takes you though a level change try and do it," Boyer says. All that up and down movement will not only boost your burn, it will also get your glutes, hips, and thigh muscles firing even more. “Sit into your moves, bend your knees, and go up and down and all around as much as you can—level changes burn calories!"
4. Work Your Booty
"There is always a lot of booty shaking in Zumba!" Boyer says. "Just shake it—and shake it good (to best do this, see tip #1)." Boyer recommends pressing through your heels whenever you can to maximize the move’s booty shaping benefits.
5. Rock the Moves You Know
So maybe you don’t have every move mastered yet, that's OK! You can still get a great workout as long as you rock the moves you’ve got! "Always accentuate the moves that you are actually comfortable with," Boyer says. “Make the most out of that shimmy you love, or the salsa step you have mastered. Feel confident in adding your own flair to the movement. If you know it, show it!"
A. I hear that question all the time and for good reason. In an ideal world, you would do your weight training and your cardio on two separate days—or at least space them apart in the morning and evening. Many of us, however, don’t have that luxury, so the answer to the before-or-after question depends on the type of
fitness results you want.
The two different types of physical activity—weight training and cardio— impact our muscle cells in different ways.
Lifting weights activates genes that are normally dormant within a muscle cell, but the cellular changes that your body requires to adapt to
resistance exercise are different from the changes your body needs for cardio- vascular, or endurance exercise. So as it turns out, when you do both types of exercise in the
same workout, the two stimuli want to cancel each other out. The result is a little bit of improvement in both strength and endurance, but not as much as if you did only one type of exercise.
So how can you time them in the same
workout session? If your goal is to build muscle, do cardio first. A study looking at the hormonal response to doing cardio before or after weights found that in men, anabolic hormones like testosterone remained elevated longer when weight lifting was
done after cardio. There is some evidence that this applies to women as well.
If you’re looking to build endurance more than muscle mass, consider doing the opposite: Another study looked at the different
genes and signaling
pathways that were
activated by switching
the order of weights
and cardio. Essentially,
the final type of exercise you end your
workout session with
has a greater adaptive
effect. Doing cardio last suppressed the anabolic effect of weight lifting to some extent, and it increased protein breakdown more. Doing weights last allowed those pathways involved in protein synthesis and muscle growth to remain active longer.
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