When we talk about exercise, we nearly always refer to physical exercise. Exercise is the physical exertion of the body – making the body do a physical activity that result in a level of physical fitness and mental health. In other words, exercise aims to maintain or enhance our physical fitness and general health. In this article, we will tell of the different sorts of exercise and ways they benefit the body.


To ensure correct form while you cycle, tense your stomach muscles to pull your navel inwards. Pull your stomach in tightly and downwards slightly, towards your pubic bone. Try to maintain this throughout your cycling workout and after a short time, it will become your natural cycling posture

Here are some benefits derived from cycling;

  • Cycling gets your heart rate up, which burns calories and can lead to weight loss (if you eat sensibly).
  • While cycling,you activate your abs to keep stable as you pedal. Your abdominal muscles form part of the body’s core muscle unit, which provides a stable platform for riding and allows you to use your upper body for support and smooth steering.
  • Your abdominal muscles (and the posterior muscles of the abdomen) contract isometrically to provide stability. These constant contractions in your core help to tone the abdominal muscles. They also improve abdominal muscle strength and endurance

The number of calories burned biking a mile will depend on your weight and how fast you cover that mile, but as a general indicator here’s a couple of examples:

  • A 150lb person cycling a steady pace of 14 mph will burn 48 calories per mile, that same person traveling at 20 mph would burn 56 calories per mile.
  • A 200 lb person biking at a normal speed of 14mph will burn 64 calories per mile, if they sped up to 20 mph this would increase to 75 calories per mile.

If you only ride once a week, you may be wondering why, despite your regular rides, you aren’t improving. That’s because, after just seven days without cycling, your body will start to lose some of the fitness gains you have made.

To keep progressing and improving your fitness, you ideally need to be riding your bike every 2-3 days, even if it’s just a turbo trainer workout. The minimum you can get away with and still see significant fitness gains is three rides a week.


Speed bags are hanged from the ceiling and require you to develop a strong, consistent rhythm to your punches. You hit with a regular, circular motion, keeping your hands and the bag moving. This is one of the best ways to build your endurance, connection, and coordination with your hands. Run the speed bag for 3-5 3-minute sessions, resting 30 seconds between each interval.

Here are some benefits derived from boxing;

Build Strong Bones and Ligaments

Resistance training strengthens your bones and reduces the progression of osteoporosis. In boxing, focus pads and punching bags provide resistance as does your own body weight when you perform pushups, pull ups, lunges, burpees and various other exercises. Your joints,tendons and ligaments will also get stronger in response to working against resistance.

Using your body weight as can also help you maintain or increase your lean muscle mass which is absolutely critical to keeping your metabolic rate burning at maximum capacity. This is of utmost importance if you are trying to lose body fat.

If you are hitting the heavy bag,expect to burn around 202 calories every 30 minutes and a150 pound person can burn a whopping 816 calories per hour boxing

The time recommended is typically softened to one thing like this for 5 consecutive days in a week:

  1. Roadwork(30-60 minutes)
  2. Readying (30minutes)
  3. Bag work(30-60 minutes)
  4. Focus mitts and/or skill work, drills (30 minutes)
  5. Sparring (30minutes)
  6. Strength& learning (60 minutes)
  7. Warm-down and crunches (30 minutes)

Of course, it doesn’t perpetually happen during this order as roadwork are often done at the start or finish of the day. And bag work and ability work will precede or once sparring betting on once the sparring partners are prepared.

Weight Lifting

To get started, you will need a gym membership or a place at home to work out. You will also need some basic equipment, such as a pair of dumbbells or exercise bands or both. Some exercises work better with one or the other. You also need a pull-up bar of some sort.  For the dumbbells, get a pair of 20 or 25pounders to start with.  It’s better to go a little heavy so you don’t outgrow them in two weeks.

Here are some benefits derived from weight lifting;

Single-Arm Dumbbell Row

How to:

Start in a split stance (one foot in front of the other), back flat and torso leaning slightly forward. Hold a dumbbell in the opposite hand of the front foot. Your other hand should be on a box or bench to support your weight

(a). With the dumbbell hanging directly under your shoulder, pull it up toward your hip

(b). Lower it back to the starting position and repeat

(c). Finish all reps on one side before switching to the other.

A well-executed one-arm dumbbell row builds a strong back. It all strengthens your shoulders, upper arms, and core.

A weight lifting session should last 45 to 60 minutes, plus foam rolling and at least a five-minute warm-up beforehand for 5 to 6 days weekly.


Start slowly, take brisk walks at first and slowly introduce jogging spurts as you build your endurance. They say the ideal form is to land on the ball of the heel and you should push with your toes. A sign of good form is if you feel like you are gliding, with hardly any pressure or weight on your feet. Purchase the proper running clothes, but be especially particular with running shoes. They should be a half size bigger than your actual size, to give your toes wiggle room. Also, make up your mind if jogging on a treadmill or outdoors suits you better. Treadmill jogging is great because rain or shine, you get to do the activity.

Here are some benefits derived from jogging

Jogging helps you Lose Weight and Reduces Body Fat Levels

The benefits of jogging for women and men is that it almost has no equal with regard to weight regulation. It is estimated that you will burn roughly around 150 calories for every mile that you go jogging. Doing this religiously would increase the number of calories you lose in the long-run. This is one of the benefits of jogging every day.There is also the after burn effect as you will still be burning additional calories for the next 48 hours after your last run. This is also one of the most efficient ways to lose weight and get into shape. You will be able to achieve your fitness goals faster than if you did other cardiovascular exercises such as walking. Jogging is your answer to losing those extra pounds that just stubbornly won’t come off. Since it is weight bearing, it allows you to burn a larger number of calories per session

Calories Burned when Jogging exercise is undertaken

A person weighing 160 pounds can expect to burn 584 calories per hour by jogging at a speed of 5 mph. If you jog for 10 minutes, you would burn about 97 calories. Beside burning calories, it is recommended for one to be at least 30minutes daily for 5 days in a week.


Aerobics are incredible cardio activities that injects variety to an exercise regimen. It combines dance elements of conventional aerobics with stepping on a platform. Step aerobics can be done anywhere, at a gym or with a DVD to follow at home. Routines can be tailored to be low-impact, mid-tempo or high-impact, lasting anywhere from 30minutes to an hour. Step aerobics is fun and is a calorie blasting activity.Platforms are very inexpensive and can be purchased at your local sports store.

Here are some benefits derived from aerobics;

Manage chronic conditions

Aerobic exercise helps lower high blood pressure and control blood sugar. If you’ve had a heart attack, aerobic exercise helps prevent subsequent attacks.

Strengthen your heart

A stronger heart doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body

Increase your stamina

Aerobic exercise may make you tired in the short term. But over the long term, you’ll enjoy increased stamina and reduced fatigue.

Calories Burned in Aerobics

A 125-pound person will burn up to 600calories per hour performing step aerobics at a high intensity, whilst a155-pound person can burn about 520 to 744 calories in an hour performing step aerobics depending on the intensity level, according to Harvard Medical School.

If you weigh 185 pounds, you can burn about 622 calories doing step aerobics at a low intensity, or burn about 888calories participating in high-intensity step aerobics for one hour.

  • At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week — preferably spread throughout the week. Moderate aerobic activity may include activities such as brisk walking or swimming, while vigorous aerobic activity may include activities such as running. Aim to be active for at least 10 minutes at a time.
  • Strength training exercises at least two times a week.

As a general goal, aim for at least 30 minutes of physical activity every day.


Expects to spend about an hour in your Zumba workout. Your instructor, who should be certified through the Zumba Fitness Academy, will take you through a warm up, routine, and cool down. There are thousands of Zumba workout video clips online.

Here are some benefits derived from joining Zumba

Full body workout

Zumba is both a dance class and a fitness class. Aside from its heart-health benefits, Zumba provides a workout for the whole body. From head and shoulder rolls that loosen up the neck and warm up the upper body, to footwork that strengthens and stretches calves and ankles, this fitness method touches on nearly every muscle and joint. Even those who are just learning the dance steps will find themselves waking up the day after a Zumba class with a definitive post-workout feeling.

Zenergize Fitness Group during theh Christmas Zumba Dance Session

How many calories does Zumba really burn?
Those in an average weight range, say roughly 120-170 for estimation purposes,are going to burn between 350 and 650 calories in an hour of Zumba, if they go at full intensity through the entire class. The exact expenditure during a class depends on a number of different variables, including exact weight,muscle content, fitness level and more.
Don’t get me wrong, 350-650 an hour is nothing to scoff at, and every calorie matters when you are trying to lose weight. And not only are the Zumba calories burned worthwhile and significant, it’s also a fun way to get in your cardio without actually feeling like you’re working out.

Train for five to six days each week

To get the best benefits from your at-home Zumba routines, you need to make sure you develop a good fitness plan. You should shoot for five to six days per week. If you are a beginner, you may want to try three to four days at first and work up to five or six days.


Start with a brief meditation and intention

Sit in easy pose or accomplished pose (or any comfortable seating position) and take a few minutes to ground, center and focus inwards with one of our meditations. You may also want to set an intention, goal or prayer for your practice at the beginning meditation.

Use basic and beginning level postures

Make sure you have read our General Practice Guidelines before attempting any yoga poses.Start with one of our warm-up sequences and then try one of our basic yoga pose sequences and/or these simple postures: seated twist, cat, dog, down dog, child,cobra, mountain, triangle, and forward bend. Then explore our Yoga Pose section for other poses to practice.

End with Shavasana (relaxation pose)

Always end your yoga practice with Shavasana, resting on your back and consciously relaxing your body for 5-15minutes. It is also recommended to practice a short-seated meditation after Shavasana to integrate your yoga practice and transition back into the world

Here are some benefits derived from Yoga;

Prevents cartilage and joint breakdown

Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeeze out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.

Protects your spine

Spinal disks—the shock absorbents between the vertebrae that can herniate and compress nerves—crave movement.That’s the only way they get their nutrients. If you’ve got a well-balanced asana practice with plenty of back bends, forward bends, and twists, you’ll help keep your disks supple.

Usually, performing yoga can help you burn around 100 to 450 calories in an hour, depending on the style, the pose,and the person. Ideally, you would do a full practice 2 to 3 times per week.However, if life gets in the way and you cannot do this it is more beneficial to do just a couple of poses every day (or every other day) than to do one long session per week.

If you are unsure how to go about this: take a few minutes to scan your body to see how you feel and what your body needs on this given day. Then select the asanas (yoga postures) that you think are right for you. Oftentimes, one pose will lead into the next and this will evolve into an organic, beautiful practice- which does not need to be long to be effective.



Our zumba instructor, Chen in action!

Zenfusion Academy has been a platform for learning to change the negative state of many lives to its best. Zenfusion slogan is ‘raising bar to excellence’. We do many things in life but bringing excellence brings beauty to everything. That’s what Zenfusion is inspired by. From performing daily tasks efficiently, to being sensual in relationships, to bring aesthetic elements in lifestyle and becoming a charismatic persona, are few of the results of becoming a Zenfusion Academy Zenfu

What is Body Fitness?

Body Fitness does not only refer to being physically fit, but also denotes to a person’s mental state as well. For as much as Zenfusion Academy is concerned, when one become physically and mentally fit, he or she will be able to function optimally. Mental fitness can only be achieved if your body is functioning properly. Zenfusion Academy help relax your own mind and eliminate stress through regular exercises and eating right.

How Can Zenfusion Academy Make You More Fit Physically?

Becoming physically fit requires a change in life style as well. Zenfusion Academy encourages you to include regular exercise routines in your life and eat healthier. We advise and give practical reasons to avoiding junk foods, fizzy drinks, bad habits like smoking and alcohol and by getting adequate amount of rest, you will be able to become physically and mentally fit. Just by eliminating all these food substances from your life, no matter how temporarily,you will allow your body to detox and become stronger. Making time with our clients to ensure that they spend more time outdoors in the sun, getting fresh air and take part in more healthy activities. Fishing, bicycling, swimming,hiking, and even playing football with your kids are supplements to keeping you physically fit lifestyle.

Some Benefits derived from Body-fitting with Zenfusion Academy:

 Body-fitting as an energy booster

Regular body fitting activities can improve your muscle strength and boost your endurance.It delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. Whenever your heart and lung health improves, you are assured of getting more energy to tackle daily chores.

Body-fitting promotes better sleep

Regular physical activity can help you fall asleep faster and deepen your sleep. Zenfusion Academy advises not to exercise too close to bedtime, or you may be too energized to hit the hay.

Body-fitting combats health conditions and diseases

Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

We help and encourage our students/clients to assure and affirm that exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression and a number of types of cancer, arthritis and falls. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.

Body-fitting improves your mood

A gym session or brisk 30-minute walk do help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

Body-fitting activities can be fun … and social!

Engaging in exercise and physical activities can be enjoyable. Since Zenfusion Academy is much concerned with your well being and happiness in life, we entreat our clients to engage in body fitting acts that gives them a chance to unwind,enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

Therefore,taking a dance class, hitting the hiking trails or joining a soccer team can be amazing and fun in numerous ways. Find a physical activity you enjoy, and just do it.

Routine exercise improves sex life

Feeling too tired or out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and physical appearance, which may boost your sex life. There’s even more to it than that. Regular body fitting activities may enhance arousal for women. In addition, men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

In men,regular exercise appears to be a natural Viagra. In one study, sedentary middle-aged men assigned to participate in a vigorous exercise program for nine months reported more frequent sexual activity, improved sexual function, and greater satisfaction. Those whose fitness levels increased most saw the biggest improvements in their sex lives.

Research in women has found that those who are physically active report greater sexual desire, arousal, and satisfaction than women who are sedentary. In one unusual experiment, young women who did intense cycling for 20 minutes and watched an X-rated film showed greater physiological sexual arousal (as measured by a device that assesses vaginal blood flow) than subjects who did not exercise before seeing the film.

Body-fitting controls your weight

Trying body-fitting undertakings can help prevent excess weight gain or help maintain weight loss. In this cause, we advise teaches people to engage in physical activities,in order you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. To reap the benefits of exercise,just get more active throughout your day. Taking the stairs instead of elevators or rev up your household chores helps you burn some sorts of fats in your body.Consistency is key.

Help Keep Your Thinking, Learning, and Judgment Skills Sharp As You Age

Exercising stimulates your body to release proteins and other chemicals that improve the structure and function of your brain. Since body fitting is not restrain to our physicals only, but on our brains as well. Zenfusion Academy is responsible to advising their clients and other people who read our articles on staying on better diets to improve your well being.



What is ZUMBA?

Perezin Cali, Colombia founded Zumba in the mid-1990s. The name “Zumba”has no particular meaning which it was made as a brand name. The original name was ‘Rumbacize’, a combination of tumba (“to party” in Spanish, and a musical style and dance name), and ‘Jazzercize’.

Zumba involves dance and aerobic movements performed to energetic music. The choreography incorporates hip-hop, soca, samba, salsa, merengue and mambo.Squats and lunges are also included. Zumba is not just for people who can dance. Anybody can practice it! The steps are simple yet heart pumping and fun.

Zumba comes with a whole lot of benefits. Let’s go through a few of them.

  • It’s just fun!

And the more fun you have, the more likely you are to want to keep doing it. Many people say they have so much fun dancing that they forget they are actually exercising.

  • Great for weight loss

Zumba is a powerful exercise with a600 to 1,000-calorie burn in just an hour.If you have diabetes, Zumba is a great way to lose weight and build muscle. Your blood sugars will go down as your energy level soars. Check with your doctor first to see if you’ll need to change your diabetes treatment plan.

  • Tones your entire body

You may feel sore in places you never knew existed, but it gets results. Zumba targets lots of different muscle groups at once for total body toning.

  • Boosts your heart health

You not only get aerobic benefits (it really gets your heart rate up!), you also get anaerobic benefits – the kind that help you maintain a good cardiovascular respiratory system.

  • Helps you de-stress

Turning your attention to dance, and away from the daily grind, is a great way to relieve stress. Studies show that exercise is very effective at reducing fatigue, improving alertness and concentration, and enhancing overall cognitive function.

  • Improves coordination

In Zumba, your arms and legs are generally moving in different directions so it requires a good deal of coordination.  Repeated practice improves coordination and helps you feel more comfortable moving your body.

  • Makes you happy

Every time you exercise, you release endorphins, which trigger positive feelings throughout the body. 

Side effects Regarding Zumba

  • While an aerobic based workout program will make you lose weight quicker, you will also gain weight quicker if you stop following a fitness program like Zumba. This is usually not the case with slower workouts such as yoga
  • With a faster workout program, there is a higher chance of injury by tripping, slipping or falling down or simply spraining a muscle. This will especially be a problem with those having certain bone conditions and/or for older people.
  • Zumba fitness may prove to be tiresome for some people who also look for relaxation in their workout regime
  • For people who do not enjoy dancing or lots of noise around them, will be more likely to not be at ease with Zumba.

Three(3) Zumba moves you can do anywhere

The Biceps Bounce

  • Stand with your feet wider than hip-width apart.
  • Move from side to side as you alternate tapping one foot on the floor.
  • Now add the arms: With or without weights, curl your arms to your chest to perform a biceps curl.
  • Once you’ve mastered the curl, bend your knee and kick one foot back at a time, performing a hamstring curl. Alternate sides.

The Slide

  • This is a great move to get your heart rate up
  • With your feet wider than hip-distance apart, quickly step from side to side, gently bending your knees to guide the movement.
  • Now add the arms: Raise your arms to shoulder level and lower as you continue to step laterally.

Dropping bounce

  • Build strength in the legs with this move.
  • Bend your knees and lower into a squat position. Be sure your knees don’t track over the toes, which could lead to injury.
  • Remain in the squat position and pulse. Return to standing then repeat.
  • “You can do those three moves wherever,whether you’re at home or here at Piedmont,” says Shelton. “Whatever you do, just move!”

Types of Classes in Zumba you need to know

Over the past few years, Zumba has expanded to incorporate a range of different takes on the original class, targeting children as young as 3 with their Zumbni sessions.

Zumba Toning Classes

Work by incorporating extra resistance using Zumba toning sticks or light weights, which work by engaging specific muscle groups including arms, core and lower body.

Zumba Gold

It’s based around the original moves used in Zumba but at a lower intensity, perfect for older adults and focuses on balance and coordination.

Zumba Step

Focuses on strengthening the legs and bum and increases cardio and calorie burning.

Aqua Zumba

It’s a lower impact aquatic exercise based in a pool, using natural water resistance to help tone muscles. The benefit of this is the reduced impact on your joints in the water, unlike other sports such as running which can have high impact on knee and hip joints.

Clothing to Wear

Wearing the right clothing is an essential part of participating in Zumba, and since women know what not to wear, it is important to know what to wear. Clothing that women choose for their workout should not interfere with their dancing and exercise moves. Some of the best workout clothing for dance includes non-cotton T-shirts, shorts, exercise bands, and Zumba cargo pants.The clothes need to be absorbent and wick perspiration from the body. The following table is a list of the various bottoms and tops that would be good to wear for Zumba:

Types of Tops to Wear Types of Bottoms to Wear
Tank Tops Cascade Capris
Sleeveless V – Neck Tops Seamless Leggings
Bra Tops Jazz Pants
Spaghetti Tops Flare Capris

There are many different choices when it comes to choosing Zumba attire. The most important thing to remember is lightweight clothing for easy movement and sweat wicking capabilities.

Shoes to Wear

There are specific shoes that can be worn for Zumba which are manufactured by the dance shoe company Bloch called Amalgam shoes. They are ideal for Zumba because they are light, breathable,designed for dance, and are available in various colors. However, there are other shoes that can be worn for Zumba, but it is important to wear shoes that are made for dance such as a dance sneaker. Because Zumba involves a lot of dancing, shoes should be lightweight, breathable, and designed for dancing.

Zumba classes and videos offer a high-intensity cardiovascular workout that last 50 minutes to an hour, on average. Since its origination in 1986, Zumba has evolved to include not only more traditional Latin dance exercise, but hip hop, reggae, pop and more.

There is more on our website to discover: Zenergize with Zumba