Weightloss and Wellness

Tag: Conditioning

Capoeira – Fitness the Brazilian Way

Capoeira is Partially a Dance, Acrobatics and Martial Arts Fitness Routine.

Charlein Gracia

As you begin looking at different fitness workouts to match your lifestyle, you will likely see some you may have never heard of. One of those is capoeira.

Capoeira is an Afro-Brazilian martial art that combines elements of dance, acrobatics, and music. Originated in Brazil around the 16th century by slaves as a disguised dance. It actually served as a means of expression where quick and complex maneuvers were executed by “Capoeristas” using power, leverage and speed to perform stylized movements such as kicks and spins.

Modern capoeira has evolved as a form of hybrid martial arts – fitness routine that now is very popular around the world.

Length of Workouts.

One of the things to consider about this workout is the length of the average workouts. Most last less than an hour. This makes them ideal if you need a solid workout that can be done during lunch break, or after work.

The duration of each session may change slightly depending on the level of the workout. Beginning classes may take longer while you learn the different moves and steps.

Difficulty Levels.

Usually there are three levels of difficulty. Therefore, before signing up, you should be aware of these three options so you start in the proper order.

The first is the Au Normal. This is your beginners level, also good for people who have taken intro courses but have not started a capoeira routine.

The second level is The Martello. This option focuses more on the martial arts roots of the fitness routine that is a bit more intense.

The third level of capoeira is the Roda. This level is included in most capoeira fitness workouts. Usually done in pairs with two people in the class facing off.

and finally the Cooldown routine, usually a 10-minute session designed to give the body a chance to rest and recover.

Capoeira Home Routines.

Something to keep in mind is that you can do workouts at home. This can be useful if you have limited free time. Also, you can find various capoeira workouts in DVD format and choose one or several that work for you. This will give you the same options you will have in class. And it is a lot less expensive.

Finally, these are just some of the basics about capoeira. Once you begin to practice it, you can see what works best for your goals.
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November 8, 2018
Working Out with Arthritis – A Helpful Guide
Working Out with Arthritis can be a challenge.

PaelmerPhotoArts / Pixabay

How to Properly Workout When You Have Arthritis

When you have arthritis, you need to exercise, but it can often be difficult to do when you are in pain or your joints feel stiff. Here are some tips for exercising and recommended types of workouts that can be helpful with this condition.
- Try Conditioning Exercises
When working out with arthritis, you need to keep your body moving to avoid having severe pain, but you also need to be careful with the types of exercises you do. It is best not to do anything that requires over-using the joints that are causing you the most pain. Conditioning exercises get your body moving, blood pumping, and strengthen your muscles. They can also help to improve the health of your joints, but still remain gentle exercises. You may need to adjust some of the movements when doing Pilates or Yoga depending on the joints that hurt, for overall, they are an excellent option.
- Walk, Don’t Run
Walking is a really good exercise if you have arthritis, but jogging and running usually isn’t. If you are already a runner, you may find that it doesn’t worsen your arthritis, but once it does, you need to stop immediately. Running can be really hard on your joints, particularly in your legs and hips, so if that is where most of your pain is, you should stick to slower walking. Only increase the speed and intensity as it feels most comfortable for you.
- Go Swimming
You can also go swimming, which is extremely easy on all of your joints. In fact, many doctors will suggest swimming before other exercises if you have the ability to do so. If you don’t have a swimming pool at home, consider signing up for a local fitness center that has a swimming pool. Many of them do and will offer flexible hours for you to go swimming. Take a swimming class that is for seniors, since those are usually gentle enough for people with arthritis.
- Stretch and Warm Up First
A very common mistake made by people working out with arthritis is going right into the exercise without stretching or warming up first. Your muscles need time to stretch and get working, so take your time warming up. Similar to warming up, you also need to remember to cool them down at the end of the workout.

Finally, make sure you always talk to your doctor before starting any new workout program.

Working Out with Arthritis can be difficult, using the right amount of exercise will improve your quality of life. Try it!
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September 10, 2018