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Group Fitness Workouts: The New Adventure of Performing Exercises


Group fitness workouts have been the new norm in the fitness world. Trainers around the globe are now looking for a more effective way of performing workouts. If you want to know more about group fitness workouts, you will need to pay attention to the selection of your exercises and the style of training you will have.

Group fitness workouts are more effective than performing exercise on your own. You will be asking why? Because we have simple answers to that as we will give you the ultimate facts about group fitness workouts.

How can you achieve the perfect results? Let us focus on the things that you need to make your group fitness workouts work more effective and accurate.

Keys to becoming successful in group fitness workouts

Being organized with the training session, it will help you build more productive training sessions. If you will observe, a practical exercise has a timed interval, and so does the group fitness workouts. Make sure that you will have a range that will produce more optimal results. Try to incorporate more movements during warm-up to set your body before performing group fitness workouts.

If you finally know the interval and type of exercises you will perform, you can hit the gym. Why do you need that? Doing your workout at home is practical, and you can save a lot of time and money, but if you are hitting the gym and performing group fitness workouts, you can have other benefits.

For instance, you can meet a great coach and team that will encourage you more to perform effectively. You will be taught many things, and sharing experiences can help you improve your workouts.

By improving your workouts, you should have a three-day program that will increase your productivity. With proper conditioning of your body, you can have all the strength you need. Make sure that you will choose the appropriate exercise.

How will you know if it is effective?

Since you are going to be comfortable in doing group fitness workouts, you will get good results rather than doing exercises alone. According to a study of dancers, each one of them encouraged the group to perform well and achieved the results that everyone is wanting.

There are different ways on how to perform it aside at the gym. The first place you can work out better is outdoors.

Top 5 Outdoor Activities you can consider.


What more enjoyable group fitness workouts than hiking? You can take hiking during the weekend with your friends. Look for an excellent outdoor trail and ready your boots. Climbing and walking at the same time can give you good cardio. Plus, you will have fresh air to breathe.


If you are not into walking and climbing, then you will need excellent kayaking. In every stroke of kayaking, it is a good start of physical fitness. This workout is perfect if you want to appreciate both your exercises and your surroundings. The benefits of this workout are strengthening the arms and your core to burn more calories than average.

Find out more Outdoor Activities

What Are The Essential Things to Do to Avoid Workout Mistakes?


Workout mistakes can be painful or fatal if you don’t follow the proper workout routines. You can avoid these mistakes if you know when and how to begin your workout. Asking a fitness professional or gym instructor can help you prevent workout mistakes.

workout mistakesWorkout mistakes happened unintentionally and seeing individuals suffered during workout sessions can be frustrating. Especially when you know how to do the workout properly, it will make you feel uncomfortable witnessing workout mistakes.

Well, as a beginner, workout mistakes are typical, but you should not allow it to happen while you do some exercises. Understandably, many have experience workout mistakes, and just after that, they will seek some dos and don’ts to avoid it next time.

So here, we have the top things you need to refrain from doing before, during and after your workout. These are the common mistakes that you should keep in mind before performing your plan routine.

But technically, you have to approach your gym instructor or fitness professionals to know what exercises and workout you can perform without injuring yourself. It is unsafe if you start your workout and make plans on the spot without looking for professional advice.

Because being safe is the most important rule, and of course, you don’t want to experience workout mistakes. By only doing the basic routine to keep safe while doing a workout, you will have no worries at all.

Top Things to Do that will Keep your Workout Safe and Effective

Be consistent with your moves.

Workout mistakes can happen if you have no consistency in your movement, and you are just moving your muscles. Moving only your muscles may result in some injuries that will make your muscles in pain. So instead of just moving your muscles, you can be consistent with your moves so it will burn fats and build more muscles to your target areas.

Be creative and refrain from depending on workout machines

Injury Prevention while doing HIIT (High Intensive Interval Training)


Injury prevention during a workout is essential to practice. With all the keys to perform each routine and exercise successfully, injury prevention should not forget. Free from injury during a workout is what everyone wanted.

Injury prevention can be appropriately done while doing your exercise and routine. One of the major causes of getting injured is not following the step by step of your workout. Also, when you force your body to do more than the capability is one of the reasons for the high risk of injury could happen.

For instance, when you know you will be doing high-intensity training, you should know your requirement before starting your exercise. High intense workouts are a physical activity with various intervals with quick rests.

By doing this kind of training, you are burning calories at a higher rate than regular training. Regular high-intensity exercise increases metabolism, cardiac function, improve endurance levels and reduce insulin resistance. But this kind of training is not recommended for everyday performance. The recommended to perform intense training is every 1-3 days weekly. If you follow this weekly routine, you will have injury prevention.

Why intense training?

Aside from injury prevention, high-intensity training is good for our health. You can have different benefits.

Given the intense workout, it will help you burn more fats. If you want to have tone muscles, intense training is right for you. The routine in intense training is to burn away stubborn fat. Due to intense exercise, it will lead to an increased rate of fat oxidation.

Moreover, intense training can contribute to your appetite. With the entire workout, your digestion also increases, but it also reduces your appetite. In this event to your body, it increases insulin sensitivity, which means that intense training regulates your blood glucose at healthy levels. Having regular sugar and less appetite is one perspective of injury prevention.

How to start intense training?

After getting the benefits of intense training, which injury prevention is more critical among others, you can start doing some intense training. Such as circuit, pyramid and EMOM, these are the high-intensity training that you can perform.

If you want to try circuit, here are the things you need to know about this training. Circuit training is involving different muscles in-circuit motion. You will only spend an average of one minute in each station then moving to the next station. The time of recovery, movement and adjustment to the new station is your rest.

When we say pyramid, though the structure is like a circuit, the repetitions in each station is different. Doing the pyramid is choosing either step up or down the number of repetitions. You have a choice. Unlike with circuit, you will need to stick with the routine.

More so, have you heard about EMOM? EMOM or Every Minute On the Minute is just like playing words in your head, but it has a deeper meaning. In EMOM, your interval is our focus. Within one minute, you will have different ranges; but in each interval, you will have to complete the designated number of repetitions in each exercise, respectively. If a minute has already passed, then you need to restart on a new minute. And work to complete your repetitions all over again.

Are you wondering when the best time to rest while during high-intensity training is? The answer is simple. Since we do only high intense training thrice weekly, you will need to have a 24-hour rest after each day of training. Following the proper intervals in between exercise, you are practicing injury prevention routine. Some injury that needs to prevent is not always in terms of physical. Prevention in other aspects can be referred to as physical and mental burnout.

Therefore, refrain from skipping your rest day. Especially when you are doing high-intensity training, you need to prioritize the rest days. Your body must recover after the high-intensity exercise.

How to do high-intensity training?

The Latest Fitness, Your Ultimate Road to Shape Up Perfectly


The latest fitness this year comes in unique ways. There are different ways to perform different latest fitness. But for sure you can do it correctly.

The latest fitness this year comes in unique ways.

The latest fitness can be advanced and not the kind of usual fitness training that everyone is doing. The advantage of doing the newest fitness can make many differences in your body.

There is much latest fitness that you can try. You can start with the simple, and I think it’s trendy. Here are the choices you might want to know about the latest fitness.

Get your favorite treadmill!Get your favorite treadmill!

While in the past few years, the treadmill is one of the most reliable workout equipment. And for the latest fitness this year, you can do it using your favorite treadmill.

According to the study, most people looked for treadmills in their workout last year. The statistics show that using a treadmill will be the latest fitness this year. So we are looking forward to more exercises with the use of a treadmill this year.

Perform your favorite yoga.

This year’s latest fitness includes yoga. Doing yoga is one of the exercises that never go out of trends. So the newest fitness this year involves doing yoga. But to achieve goals by doing yoga, you will need to perform the basics going to advance. Never skip performing basic routines for yoga. By doing yoga, it improves your cardio, strength, training and a no-sense hybrid mixture of the two.

The perfect way to master your balance.

Balancing is most important in every workout. And if you are looking forward to getting a grasp on your balance ability, you will need to learn an aerial fitness. For the latest fitness, aerial exercises can be an excellent option to master your balance. You can do aerial fitness together with other workouts like hoops and yoga classes.

Get used to High-Intensity Interval Training.

Get used to High-Intensity Interval Training.

When we see the trend of 2018, we have to deal with what will happen for this year. The high-intensity interval training helps a lot of individuals who cannot allow the regular hours required of exercise every day.

The duration of the workout is not your basis if you burn enough calories. What important in training is performing the right exercise, with proper intervals? Though the time of activity is shorter than before if it is proven to have quick results, you are doing the latest fitness. Plus, you have just the right time for a workout after a long day.

Attend wellness festivals.

One of the latest fitness that becomes unusual yet proven effective is attending some wellness festivals. This event gives excellent music in which, when combined with healthy eating and regular workouts like yoga, can provide a significant improvement to you.

Work out versus work

Yoga 101 – Your Ultimate Guide How to be Relaxed and Fit


Yoga has great significance in making an individual healthy. Though there are lots of yoga exercise offerings, it can provide you with different health benefits. Most of these benefits can give you over-all health maintenance.

Yoga involves many more techniques beyond the familiar routine we know and what we sometimes practice. But why we continue doing yoga? What good can we get from it?

According to some medical professionals, yoga has significant contributions when it comes to health and becoming fit. If you do it regularly, you can have less chronic pain. Most common health problems that we have are lower back pain, arthritis, headaches and carpal tunnel syndrome. In other words, yoga gives you less chance of having high blood pressure. But when I tried, it helps me get enough sleep. So I guess yoga really helps a person a lot in many ways.

Key Health Benefits of Yoga

Since we are talking about yoga health benefits, let us know more reasons why we should do it, even at home.

Yoga routines involve all our muscles and joints. So to increase flexibility and muscle strength and mass, you better start doing yoga. Also, it is the key to jump start the vital organs like the heart and lungs to keep up in your daily exercises.

Another critical health benefits we can get from yoga is improved your digestion to reduce weight. It will also give you balance metabolism and protection from injury.

And of course, yoga has tremendous benefits on mental health. If you feel you lack of focus and you feel stress, then you have to turn yourself in doing it. Basically, it helps a person to manage stress, which, on the other hand, has no beneficial effect on our body. Stress is a severe factor why an individual surrender to vices or worst they do things which they totally regret at the end of the day.

So, to give your mind some peace out of chaos, yoga is the key. Simple routines, aside from involving muscles and joints, use meditation and later on proper breathing. According to the study, doing yoga continuously will improve a person mental well-being. It helps your mind to have peace and organize.

Say, if you do yoga you can have all these good things for your health and body.

Know When You Need To Start Yoga

Running Thoughts for your Perfect Techniques on the Go


Running techniques are taken for granted by many because, in their point of view, it has no importance. But how can you be so sure that you are doing the right thing?

Running is a simple exercise that you can depend on if you want to lower risk of getting injured. Also, doing proper running techniques can make you feel more energetic and enjoyable.

As a part of getting yourself to be fit and healthy, we are giving some of the tips that you might want to try. These are basics as you read along. However, it will affect your performance in the running.

What are we lacking when running?

1. While running, keep your head straight.

In other words, avoid looking at your feet. Why? By doing so, it will create tension in your neck and shoulders. Also, it will keep your jaw and neck relaxed for the whole duration of running. So follow the recommendation distance of looking in front of you. The recommended distance of keeping your head straight is 30 to 40 meter in front of you.

2. Keep your shoulders back and down.

A common mistake is making your shoulder in hunch position. If you do this, it will restrict your breathing and only less oxygen will get into your muscles. So, make sure that your shoulders are back and down. No tension, just relaxed.

3. Like your shoulders, keep your hands at ease and your arms at 90 degrees.

Keeping your hands relaxed doesn’t mean that you need to them flop. But, tight and closed fists can cause tension up to your shoulders and back. In another way, make it easy for your hands.

For your arms, don’t bend it over and below a 90-degree angle. At the right angle, move your arms back and forth across your body. The movement will help you with any action forward. And moving your arms sideways will create a waste of energy.

4. Leaning forward while keeping your hips stable will help you enjoy your running.

Running in proper pace and motion is not enough to enjoy the good effects of this exercise in our body. One of the techniques you need to do is leaning forward. This technique will help you reduce the chance of experiencing heel strike. Also, it will make you land on the middle of your foot, improving your balance.

When leaning forward, you must maintain your hips stable. Don’t make your bottom out and your hips rock side to side. What we mean here is your hip’s position should be permanent and forward-facing. This position will prevent low back and hip pain.

5. Land in a mid-foot strike and avoid lifting your knees too high.

One of the myths in the running is raising your knees too high will make your running more intense. Fact check – landing with a slight bend knee will help you absorb the impact on hard surfaces. The right motion of your knees when lifting is forward rather than upwards.

And when we say that your feet when running should aim mid-food strike, it will give your feet the safest way to land. Your foot should fall below your hips and not in front of you.

6. Good running always comes light and quiet

Core Workout Tutorial – Your Basic and Advance Preparations


Core workout tutorial gives you a valuable asset to have like balance and better posture. How hard can this be? Well, we have here core workout tutorials for beginners. But if you have the urge to level it up after doing well in basics, there you have it.

Core workout tutorial is essential to build and maintain muscles. There are different routines on how to do a core workout tutorial. And each set of method depends on how what level of familiarity you have for that particular workout.

So why focus on our core? Our core is made up of muscles that play an essential role in our primary activities. Also, it has a significant function when doing exercises.

For Beginners

We have here some of the basic core workout tutorials for you, especially when you are beginners. If you are starting, you will need the following core workout tutorial.

How to do knee fold tuck?

  1. Sit tall while your hands on the floor.
  2. You bent your knees while squeezing a ball between your knees.
  3. Then lift your knees until parallel to the floor while extending your arms.
  4. While your knees lifted, pull them toward your shoulders. Keep your body still while doing this position.
  5. Bring your knees back to starting position.
  6. You can repeat this up to 20 times.

How to do climbing rope workout?

  1. Your first position is sitting while your legs are extended.
  2. Make sure your feet are turned out in a V position and toes are in the pointed direction.
  3. Then contract your core muscles and make a roll so your spine will be in a C-curve shape.
  4. While doing this, lift your arms and move them as if you were climbing a rope.
  5. Then slightly twist each reach.
  6. Complete this workout with 20 reaches with each arm.

How to do side balance crunch?

  1. Begin with the left knee and left a hand on the floor.
  2. Put your right arm straight upward and your right leg, so your body forms a straight line.
  3. Then pull your right knee towards your torso and right elbow toward knees.
  4. Afterwards, straighten arm and leg.
  5. Repeat for 10 times. Then you can switch sides.

How to do circle plank?

  1. Make a plank position with your abs tight.
  2. Pull your right knee in and circle it clockwise and counterclockwise.
  3. While doing this, make sure your body is stationary.
  4. Do this for 5 repetitions and switch legs.

How to do sliding pike?

  1. Sliding spike begins in a plank position.
  2. Your hands under shoulders and put a towel under your feet.
  3. Make sure your legs are straight, your hips are raise.
  4. Draw your legs toward your hands to form a pike position.
  5. Your feet should slide easily while in this position.
  6. Give a few seconds holding this position then return to your starting position.
  7. Do this for 10 repetitions.

How to do oblique reach?

  1. Sit while your knees bent and feet on the floor.
  2. Slowly straighten your right leg and make a roll so your spine can form into C-curve.
  3. Then place your left hand behind head and extend the right arm.
  4. Make a twist to your body to the left side while rolling a bit more.
  5. Then stand up and repeat for about five times.
  6. Afterwards, you can switch sides.

For Advance Core Workout Tutorial

Fitness Hacks When Workout Went Off Beam and Sideways


Fitness hacks are what you need as your beginner’s guide to be fit. So when is the time that you know you are doing your workout in wrong methods?

Fitness hacks are essential to achieve your goal to be fit and healthy. At first, it can be intimidated when everyone is familiar with doing their workout routine. But don’t be shy and start to show what you’ve got.

In my experience, my first encounter with workout equipment, my coach and the gym, it is kind of awkward. I feel alienated, and all the eyes are on me. And of course, yes, I got their attention.

For new beginners, there are lots of struggles that you can avoid. Especially in handling the equipment, doing repetitions and sets, some mistakes cannot be avoided. Other than that, old habits are hard to change.

But we can help you with that. Here we give you the best of fitness hacks that proven effective. If you are planning to do workout for the first time, then these are your foundation to achieve your goals.

By following these fitness hacks, you can have excellent progress and win over the struggles you will face at the start.

Fitness Tips for Beginners

1. Enjoy your first try

Don’t get pressure on your first day. Like other things, your first day at the gym or doing a workout at home should be enjoyable. Think of the changes you will have after working out an average of four times a week for at least three weeks.

For sure, you will enjoy each week because you can see the changes in your body. And you will notice that it became your habit to the point that doing it will complete your day. Also, as you enjoy your workout, you should be consistent in your plan for each week and think of the results after three weeks.

2. Watch to Learn

In my opinion, the most effective way to learn some fitness tips is watching the professionals, and learn the moves. It is one of the fitness hacks that I guess you can do easily.
For instance, in lifting weights, you should know what your starter weight is. Too much weight all of a sudden can force your muscle and may result from tearing up. So starting with the base weight can prepare your muscles and condition your body to have momentum in increasing the pressure.

The secrets are focus and control. Meaning, you have to isolate muscle groups and make them work with different exercises, angles and techniques. The better isolation can produce correct lift for your muscles to grow.

Remember that increasing the weight can wait once your body is conditioned. The essential of this fitness hacks is learning your muscles to move the weight.

3. Make Different Routine

Among the fitness hacks we’ve got for you, this is the most important. Workout routines that are the same every day can make your fitness boring. So make some changes each day. Since you are a beginner, you can ask for some suggestions with the trainer at the gym. The routine you will do depends on what muscle group you are going to work out.

4. Priority your Spine

Part of the perfect workout routine is making your posture perfect. These fitness hacks mean that you should make sure that lifting the right weight will give your spine an ideal shape. But exemption to the rule when you are a powerlifter and your coach trained you to do otherwise.

5. Making your Core Stronger

When you have a strong core, definitely you will have a healthy spine. So how does a stronger base can be achieved? It is simple. If you have a weak heart, then do some lifting to engage with your core. When you feel your abs is flexing, then you are successfully engaging your inner core muscles that protect the spine.

6. Healthy Food Habit

Healthy food habit is one of the fitness hacks that you need to do to achieve your goals. As beginners, every time you crave for pizza or burger, you have to control yourself. Don’t get the mindset of eating what you want because you are doing workouts.

Watch out for calories and opt for healthy foods. A clean diet is essential when you want to be fit. And preparing your diet is the first thing you will need to do before starting your workout drill.

These fitness hacks don’t mean that you should not enjoy good food. You can still enjoy good food but wisely choose what you intake. Make sure you limit yourself in intake of foods from fast-food chains and restaurant.

7. Finish What You Started

At first, you will find yourself getting bored on your workout routine. Sometimes, you will tend to cut short the repetitions. By doing this, the results you want to achieve are impossible to reach.

Our Personal Opinion

In doing fitness workouts, as beginners, you have to pay attention to your mistakes. It is normal to make mistakes. So, fitness hacks for this scenario are learning from the mistakes you made. Once or twice, errors are typical, but doing it repeatedly, you should figure out how to correct it. You will feel relief and great once you resolve those mistakes again.

Another fitness hacks above all are to ask questions. Before stepping in a gym or holding workout equipment, you should ask first. Learn the basics from asking what to do first and what you will need before starting to do some workout. Don’t be afraid to ask questions.

While doing your workout, don’t forget the keys to do the fitness hacks successfully. Confidence that you can finish each day of your exercise and focus on your goals – if you have these, doing workout routines can make your life easier.

Orangetheory Fitness, One-Hour Perfect Workout for Best Results!


Orangetheory Fitness is a workout regimen that targets to exercise our metabolism. This one-hour fitness is practical. Have you tried to attend orangetheory fitness?

Orangetheory Fitness is the newest and trendy routine exercises around the world. The concept of this fitness involves working at a sufficiently high level in which your body creates an oxygen deficit the must be restored after the energy requirements level off. It is how orangetheory fitness works. And you should try doing it.

Me? I tried it many times, and it feels good to experience orangetheory fitness. Aside from the one-hour workout, the orangetheory fitness is practically having the ambiance of surrounded by oranges.

With the name it carries, orangetheory fitness has the vibe of citrus to encourage you an hour of workout. Do you know how many calories can you burn with an hour of doing in that fitness? Well, an average of 500 to 1,000 calories can burn your calories. And burning such amount of calories can help you achieve to lose some weight. And who would miss this opportunity?

So, is it effective?

In my experience, it really does its job for one-hour fitness, and I do not agree with other people say about burning calories. Each individual has a different metabolism. Metabolism works based on your age and gender. Some may experience not losing some calories even for an hour of exercise. But there are testimonies that they burned more than the target calories they should lose. The cause of these incidents always comes in one conclusion. It’s the diet.

When it comes to orangetheory fitness, the afterburn theory can play a significant component in fat-burning. Of course, everyone, especially beginners, can have a hard time adjusting with the routine.

You need to come prepared.

Orangetheory fitness is like a one hour battle with different routines that will test how far you can go in doing the exercises.

The orange theory fitness is an individual effort. When we say individual effort, my workout has different variations. It is not a single type of exercise that will keep you busy in one hour.

The first time I tried doing the orangetheory fitness, I felt the intensity and how many times I told myself that I would not give up.

During my workout, fitness instructors of orange theory fitness center measured the heart rate number based on age. The catch in doing this is to hit the orange zone of high effort. Don’t worry; they will encourage you to hit that zone. That is also the reason why they called it orangetheory fitness.

It is for the reason that when you hit the orange zone, it will give you a satisfying feeling. When I am in the fitness center, there are two sets of exercises for each. The first 60 minutes will be spending on cardio exercises like jogging, running or walking. The rest of the workout routine is doing squats, crunches and other core exercises.

What will you expect from orangetheory fitness?

Pushups are the Perfect Form of Exercise to Reduce Heart Attack


Pushups, for many, are an excellent way to make your body fit, stronger and to have balance. But do you wonder what pushups do to our bodies? Did you know why many choose this form of exercise rather than other workouts?

Pushups are the perfect form of exercise because it engages your body from top to bottom. In short, it works out your body for full performance – your muscle groups in your arms, chest, abdomen, hips and legs.

Modified pushups can also give you some progress. For instance, I tried adjusting the speed, angle of my body and my hand placement. While doing this, I add more or less intensity or focus on specific muscles.

And for what I have read in a published article, according to a study, pushups perform best with the hands placed halfway inward from their normal position. And also, hand placed outward work the triceps more.

When I read about this, I started to feel the difference. I noted the effects of pushups on my body, before and after. Here are a few of them.

Pushups give more strength to our overall performance.

When I do pushups, I observed that I begin to feel the burning encompassing in my muscle. I think that all my muscles are working to beat gravity.

In doing pushups, Major muscle groups, such as your biceps, core muscles, triceps, anterior deltoids and lower body muscle groups are activated to support your body while stabilizing your movements. It is what called a compound exercise as multiple muscle groups are used for this exercise.

It improves the health and vitality of our muscles.

But the muscles that I feel the pressure are my biceps and back muscles. As I lower myself to the floor, my back muscles are stretched right away. Then, as I push up myself, I started to feel my biceps in a full stretch. In this position, it improves health and flexibility for a solid foundation of the body.

Prevent injuries and builds an attractive appearance