Week 1

Workout 1: Walk for 10 minutes. For the next 10 minutes, alternate running for 1 minute and walking for 1 minute. Walk for 10 minutes.

Workout 2: Walk 10 minutes. For the next 15 minutes, alternate running for 1 minute and walking for 1 minute. Walk for 5 minutes.

Workout 3: Walk 10 minutes. For the next 15 minutes, alternate running for 2 minute and walking for 1 minute. Walk for 5 minutes.

Workout 4: Walk 5 minutes. For the next 21 minutes, alternate running for 2 minute and walking for 1 minute. Walk for 4 minutes.

Week 2

Workout 1: Walk for 5 minutes. For the next 20 minutes, alternate running for 3 minute and walking for 1 minute. Walk for 5 minutes.

Workout 2: Walk 5 minutes. For the next 21 minutes, alternate running for 5 minute and walking for 2 minute. Walk for 4 minutes.

Workout 3: Walk 4 minutes. For the next 24 minutes, alternate running for 5 minute and walking for 1 minute. Walk for 2 minutes.

Workout 4: Walk 5 minutes. For the next 22 minutes, alternate running for 8 minute and walking for 3 minute. Walk for 3 minutes.

Week 3

Workout 1: Walk for 5 minutes. Run 10. Walk 5. Run 5. Walk 5 minutes.

Workout 2: Walk 5 minutes. Run 12. Walk 3. Run 5. Walk 5 minutes.

Workout 3: Walk 10 minutes. Run 15 minutes. Walk 5 minutes.

Workout 4: Walk 6 minutes. Run 18 minutes. Walk 6 minutes.

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Week 4

Workout 1: Walk for 15 minutes. Run 20 minutes. Walk 5 minutes.

Workout 2: Walk 5 minutes. Run 22. Walk 3 minutes.

Workout 3: Walk 3 minutes. Run 25 minutes. Walk 2 minutes.

Workout 4: RUN 30 MINUTES!

While running, you should be at 70% of Maximum Heart Rate. If you do not have a Heart Rate Monitor, use the Talk Test. The Talk Test is a way to know whether you’re running at the proper pace to boost your endurance. You should be able to carry on a conversation while you run. If you can only say one or two words at a time, you’re running too fast for a beginner. If, however, you are able to ream off sentence after sentence, you may need to pick up the pace! With this in mind, you are ready to begin.

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Have you ever asked the question “Can I lose weight from hula hooping?”, if you find yourself asking that question, then good news. I have some great tips here to get you started on how to include the hula hoop into your fitness workout.

Let us first look at how to select a suitable hula hoop to use in your workout. Size does matter, choose the correct sized hoop. Forget those that you find in Toys R Us, they are kid sized hoops, unless of course you are kid sized. So, get an adult sized hoop, if you are a beginner to hooping getting the wrong sized hoop will make it harder for you to pick up hooping.

As a general guide, with the hoop placed upright on the floor in front of you, the top of the hoop should reach your chest. Of course the size of your waist has to be taken into account. So the bigger you are, the bigger the hoop has to be. The speed of rotation is inversely proportionate to the size of the hoop. Bigger hoops will rotate slower and smaller hoops faster. Bigger hoops that rotate slower will make it easier for you to learn hooping initially. Faster rotating smaller hoops are great for doing tricks with and harder to master, but are excellent of exercise.

Try to strike a balance on the rotation speed and difficulty level of the hoop that you pick. Try them out in the store, get a feel of the rotation speed and how hard it is to use. You wouldn’t want to get something that rotates slow and doesn’t provide a good enough workout or something so fast that you ended up giving up hooping because it is too hard.

To get you started on your very first hoop workout, try this:

1. stand with one foot in front of the other

2. Hold the hoop against your back, slightly above your waist

3. Push the hoop around your waist

4. Shift your weight back and forth on your feet

Try to find the momentum of the hoop’s rotation in relation to your body movements. You might find yourself trying to move your hips in a circle to follow the hoop, it is easier if you shift your weight back and forth. As for which way to rotate the hoop, try out both ways, you will instinctively find out which way is more comfortable for you.

Well, that is basically what you need to get started. Once you have mastered these simple steps there are many more advanced and fun techniques that you can try.

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Belly dancing is quite popular in western countries for both children and adults. For the adults, it’s the best way to appreciate your curves and even enhance them further. There are different belly dancing classes that suits every individual; from beginners to intermediate and advanced levels. If you want to start belly dancing, choose a class that suits your skill and level.

Before, belly dancing was practiced in the Middle East to strengthen the hips of women, preparing them for childbirth. This is a tradition that soon became a form of entertainment, exercise, and art. Advanced belly dancers can do more than 30 moves. As a beginner, it is good to know that you don’t have to memorize every step to start learning. All you have to do is to learn how to be in proper motion since belly dancing involves certain isolated body parts by listening to the music’s rhythm.

Belly dancing movements are isolated. Your hips thrust, lift, and shimmy; and at the same time, the muscles on your pelvic should tilt and your belly should roll. You will learn how to make your arms move like a snake. Your legs either shimmy together or just one at a time. In order to achieve a beautiful belly dance routine, all these movements should be mastered. Once you’ve done this, you can put all the movements at work, the basics, and in parallel or several positions. Floor work will soon follow wherein you will learn sitting, dropping, and standing. To top it off, veil work is one of the most important parts of belly dancing where many women love to play.

There are a lot of things to learn when it comes to belly dancing. Different teachers give the movements diverse names but it only means skilled moves. Belly dancing is all about body quake, shake, lock, thrust, drop, and curve. Fluid motion is exhibited once your arms, hands, and legs follow. The costume is really sexy, where women can show-off their body curves. The dancer should expose more skin for her to make sensual movements. With the mid-rift and hips exposed, the dancer can show all her grace and art to spectators.

Belly dancing is not just an art in itself. In fact, it’s a healthy form of exercise. When you do the dance, your working on the muscles of your body and at the same time making you fit.

Belly dancing is indeed a good addition to your fitness routine. You can do stretching with the use of your exercise ball or perhaps do some yoga stretches. The next things that you have to focus on are the basic movements of your belly, hips, shoulders, waist, and thigh movements.

In order for belly dancing to be a good fitness exercise, make sure that you do it for 30-40 minutes at least five times every week. By incorporating belly dancing in your fitness regimen, you can actually control or lose weight together with a balanced and healthy diet.

If you want to keep fit and show off your beautiful curves, belly dancing is just the thing for you.

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