1. Skipping Rope


Jumping rope is a full-body workout, so it burns many calories in a short time. For an average-sized person, jumping rope might even burn more than 10 calories a minute. HIIT exercise like jump rope has been linked to trusted source faster fat loss results, particularly around your abs and your trunk muscles. By pulling your core tight during a jump rope exercise routine, you can target that area and start sculpting abs. Research has shown that you can burn over 1000 calories per hour with jump rope. Compared to other activities, jumping rope is one of the most effective cardio workouts. 


Tips for an effective jump rope workout : 


  • Keep your feet close together when jumping
  • Jump on the midsoles of your feet and land softly
  • Keep your jumping height low (½” - 1” off the ground)
  • Keep your knees slightly bent at all times
  • Maintain a tall, neutral spine
  • Keep your head up, chest up, and head looking forward
  • Keep your shoulders pulled back and your elbows held down and back
  • Keep your hands along the midline of your body (along that string)
  • Use your wrists to turn the rope (not your elbows or shoulders)


The basic jump requires a bit of practice until you get the rhythm and timing down. Again, a weighted rope will help you speed up your learning. Using a mirror will also help you pinpoint any symmetry issues you might be having.

Recommended Events : Cardio Session (10th Jan 9-10am), Aerobics by WOW fitness ( 10th Jan (3-4pm), Skipping Challenge (22nd Jan 6-7pm)


2. Cross Trainer


A low impact exercise machine, the elliptical trainer is ideal cardio for losing stomach fat and toning your body. This cross-training fitness session will get your heart rate up, work your legs and arms, and if the elliptical machine. Cross Trainer put your whole body to work burning calories.


Tips to use the Cross Trainer


  • Step onto the machine facing the console. Typically, nothing will happen until you start pedaling.


  • To turn on the monitor, start pedaling by pushing the pedals in a forward motion with your feet. Push and pull on the handles evenly.


  • Follow the instructions on the display to select one of the pre-set programs, or choose "manual" to set your own workout.


  • Increase or decrease the pedaling resistance during your workout by hitting the up and down arrows. Most elliptical trainers have a heart monitor function in the handles that you can use to gauge your workout intensity.


  • Before stepping off of the elliptical, make sure that it has fully stopped. If at any point during your workout you start to feel faint or feel pain, slow down or stop completely.

Recommended Events : Fitness Session with Lite Weight Fitness (10th Jan (5-6pm), Cardio Fat Burning Session by Neelam (14th Jan 7-7:30pm)


3. Treadmill


Treadmills are easier on your joints, and they are the preferred running alternative for people with severe overweight conditions. Not only does using a treadmill burn belly fat, but one of the long-term effects of regular treadmill sessions is that visceral fat will go away for good.


Tips for an Effective Treadmill Workout :


  • Set the treadmill to flat. Walk at 2 mph for 5 minutes to warm up.
  • Set the incline to 1 percent. Jog at 4 to 6 mph for 1 minute.
  • Increase the incline by 1 percent each minute. Repeat until you reach an 8 to 10 percent incline.
  • Decrease the incline by 1 percent each minute. Repeat until you’re at a 0 to 1 percent incline.
  • Walk at 2 mph for 5 minutes to cool down.


Generally, 4 to 6 mph is the average jogging speed. You can increase the speed or add more minutes to make this workout harder.

Recommended Events : Workouts from home (17th Jan 9-10am), Fatloss Workout Session (24th Jan 10-11am)


4. Exercise Bikes


Depending on the intensity of your workout and your body weight, you can burn more than 600 calories an hour with a stationary bike workout. This makes indoor cycling an excellent workout option for burning calories quickly. Burning more calories than you consume is the key to weight loss. A 2010 study found that indoor cycling, combined with a low-calorie diet, was effective in reducing body weight and body fat in the study’s participants. It was also effective in lowering cholesterol and triglyceride levels. The participants cycled for 45 minutes three times per week, and they consumed 1,200 calories per day for 12 weeks.


Tips to start with Exercise Bikes : 


  • Start off pedaling at a low intensity for 5-10 minutes.


  • Switch to medium intensity for 5 minutes, followed by:
  • high intensity for 1-2 minutes
  • medium intensity for 5 minutes
  • high intensity for 1-2 minutes
  • medium intensity for 5 minutes


  • Finish by pedaling at a low intensity for 5 minutes.



5. Running Shoes


Running is one of the preferred sport to reduce body weight much faster compared to other sports & also helps you to stay fit & sound, but at the same time Running shoe is one of the key product which every runner must have as soon as they get into this sport. Running shoes may look like other casual shoes, but it has very technical and specific features needed for running to protect your feet & joints from injury by offering specific cushioning to aid in shock absorption.


It is very easy in terms of usage of a running shoe, but what is most important is to select the right shoes as per your usages.


  • If your body weight is on the higher side then you should have a shoe whose cushioning can support your body weight.


  • For Everyday runners, you need to have shoes that can support your everyday training.


  • If you prefer to run on a trail surface, then you should have a shoe meant for trail running to prevent injury.


  • If you are a long distance runner (marathon) you need to have shoes with good stability, cushioning, and propulsion if you are very focused on timing.

Recommended Events :Virtual Running Challenge (10th Jan 5-6pm), Lower Body Running Workout Session by Junaid (16th Jan - 7 - 7:30pm)

6. Sport Watch


A running/sport watch is one of the most important products when you are working to burn calories or stay in shape, as a strict training plan without proper measurement of your effort & calories burnt leads you nowhere, so running watches are designed to optimize and personalize your training to help improve your performance

CHECK OUR FITNESS RANGE
Related tags :