Health Benefits Guide

Quintin Goynes (donations)[MITM]| ManIntheMiddle[qg]
Bike riding to enhance your dancing ability is feasible in today’s world. In relation, dancing demands a lot of strength and coordination of the body. Your health is the main entity in dancing, too. To remain healthy and fit you need to focus on being physically active. There are alternatives that boost your motivation while avoiding possible injuries.

Health Benefits of Riding a Bike

For the most part, bike riding is considered a low impact exercise; it causes less strain and injuries are limited, compared to intense aerobic training. Also, bike riding is a time-efficient activity. For example, you are enabled to bike ride –as an exercise—while going on errands, etc.. Overall, the health benefits of bike riding amounts to an improvement. More examples follow:

  • Improved body joint mobility
  • Decrease body weight
  • Reduce anxiety and loss of motivation
  • Improve cardiovascular fitness

Dancing Muscles

To dance well, you have to finesse certain muscles of the body; such as the buttocks and hamstrings, in addition to the ankle areas and feet. In contrast to bike riding, indoor barbells and weights are needed to perform similar task exercise that is naturally achieved through bike riding. For instance, a popular squat exercise requires you to stand with your feet shoulder-width apart while your toes are pointed out. Then, a barbell is needed to add weight while you begin to perform repetitions of the squatting action. This is time-consuming and can be boring and distracting during certain moments in your life.


Conclusively, by amending certain methods to protect and obtain a dancer’s body, you can save time and effort. Change your routine to include a bike ride, in lieu of staying in the danger zone of using hard weights and possibly hurting yourself. Also, a time in the environment assists to boost your metabolism and mental capacity (i.e., reducing anxiety).

Great Tips on How to Lead the Celebration of Life Day


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Starting and Stopping a Bunch of Little People

For stopping, most commonly use the ’freeze’ Expect to freeze to cause the children to stop moving while their feet are shoulder width apart, knees bending slightly, and all eyes on the guardian (instructor). This is the basic position that allows the kids to move easily when the ‘go’ command has been said. Generally, the children are not allowed to begin the activity until ’go’ has been said by the instructor. If any children begin the activity too early, simply return to the original positions and ‘we try again’.

Other Tips

  • Allow a place for fatigue children to rest; people have different fitness levels–some may have to rest against a wall for a few seconds.
  • Address to the children the rules on how to break away to rest and replenish themselves for the water and a restroom break.
  • Set aside designated times to take breaks.


C. Bross, PhD., ‘Kids on the Move’. Nov. 1997, IDEA Health & Fitness Association

Retrieved on January 22, 2016 from move-0

Top Bodyweight Advice: Cardio-Aerobic Workouts for the Lower Body


Top Bodyweight Advice

Losing bodyweight is a difficult task to begin. All of the hoopla and life’s challenges are surely designed to put you off track; however, there are simple warm-ups and intense exercises around to change your motive. Moreover, deciding on which portion of the body to focus on can be annoying and discouraging.

Focusing On Your Lower Body

In reflection, beginning with your bottom half has its benefits: such as quick effects on the cardio; reshaping and toning your legs and buttocks; and acquiring a minimal amount of equipment to reduce the expense is imperative.

As mentioned, focusing on the lower body is an effective way to start motivating yourself to workout efficiently. The top priority is to understand balance while concentrating your energy on the bottom half of your body. The following are top aerobic exercises for beginners to intermediate. Ensure, to apply quality repetitions to your workout for the best results.  Most importantly, do not overlook performing warm-ups and stretches before beginning this portion of your workout.

Top Cardio-Aerobic Workouts for the Lower Body

  1. Mountain Climber
  2. Diver Push-up
  3. Frog Jump
  4. Forward Lunge
  5. Squat Jump

Simple Aerobic Instructions

  1. Mountain Climbers:

While down on your hands and knees, bring the left foot forward into the chest. Move the right leg straight back with the balls of your feet in contact with the deck. Next, in a swift movement, quickly switch legs (move the opposite leg to the front while the other goes behind your body–balls of the toes to the deck). Wear comfortable tennis shoes, running sneakers, etc.. Repeat this action for 20 reps.

  1. Diver Push-ups

Begin with your body in the push-up position (toes to the deck while your hands and flat near your rib cage (shoulder-width apart); however, your bottom is in the slightly in the air.  In a controlled fluid motion, move your hips downward and forward while your chest rises to face forward. At the end of this movement, your bottom half is in the push-up position, while you chest appears to have posture (15-degree angle); adjacent to your arms (straight up and down). Perform 15 reps.

  1. Frog Jump

Simply, squat while touching the ground with both of your hands (arms straight). Then, jump into the air; as high as possible raise your knees while airborne. Ensure to catch yourself on the way down–land on your feet. Repeat this exercise 15 times.

  1. Forward Lunge

Stand straight up and prepare to bring your left leg forward in a lunge; with your foot forward, bring the knee into a 90-degree position while using your left arm to support your upper body. Next, bring the opposite leg into the lunge position; while returning the left leg back–ensure to support your upper body with the same arm that is being lunged forward. Repeat 10 times.

  1. Squat Jump

With your heels on the deck, bend the hips and knees until they are parallel to the floor. Then, jump up immediately at the bottom of the squat with your arms extended overhead. Repeat this exercise 15 times.