I like to mix up my cardio and muscle strengthening practices to keep my muscles guessing and my metabolism burning (and confused). “Incorporating muscle-strengthening exercises two to three times per week and some extra intensity cardio and strength a day or two a week will stimulate strength gains, fitness, and calorie burn,” says Jennifer Sacheck, PhD, associate professor at the Friedman School of Nutrition Science and Policy at Tufts University. She explains how strength-based exercises slow the effects of aging by defying the 3-5% loss of muscle that happens every year after age 30 if no strength-based fitness is practiced. Muscle building also promotes bone density, which can be an issue as you age.
So what new workout class did I choose? Boxing, of course! Well, kind of boxing. It’s a circuit workout called 9Round 30 min Kickboxing Fitness. You can go whenever it works for your schedule, versus most classes which happen at pre-determined times. The workouts start every 3 minutes. After starting you switch stations every 3 minutes, and the trainer explains that days exercise. It differs every day.
I burn between 200-300 calories most times during the 30 minute rotation. I get to punch heavy weight bags with my hands that are wrapped and protected by boxing gloves. I kick the bag with my feet, working all zones including arms, shoulders, abs, core, gluten, legs and calves. It’s a huge stress reliever and also comes with access to the Internet 9Round community and dieting tips.
I also love that you may see men or women from age 16 to 80. Every one is working hard and leave sweating and feeling powerful! There is no boxing contact with your face, just good old hard work. See if it’s in your community. Your first workout is free. 9round.com
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