Core Training Endurance Training Fitness and Nutrition High-EnergyWorkouts High-Intensity Interval Training (HIIT) Low Impact Training Mind and Body Fitness Strength and Bodyweight Training


Kimber Rozier

Mason Crest Miami

Mason Crest PO Box 221876 Hollywood, FL 33022 (866) MCP-BOOK (toll-free) www.masoncrest.com

Copyright © 202 3 by Mason Crest, an imprint of National Highlights, Inc. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, taping, or any information storage and retrieval system, without permission from the publisher. First printing 9 8 7 6 5 4 3 2 1 ISBN (hardback) 978-1-4222-4598-9

ISBN (series) 978-1-4222-4594-1 ISBN (ebook) 978-1-4222-7214-5 Cataloging-in-Publication Data on file with the Library of Congress Developed and Produced by National Highlights, Inc. Editor: Andrew Luke Production: Crafted Content, LLC

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Contents Chapter 1: What Are High-Energy Workouts? ����������������������������������������� 7 Chapter 2: History of High-Energy Workouts: Home Video Edition �������������������������������������������������������������������� 23 Chapter 3: Barbell-Based High-Energy Workouts ��������������������������������� 39 Chapter 4: Feel the Rhythm—Zumba Step, Bokwa, LaBlast, and Pound �������������������������������������������������������������������������������������� 51 Chapter 5: Make an Impact—Boxing, Kickboxing, and Muay Thai �������������������������������������������������������������������������������������� 59 Chapter 6: The Cycling Craze ������������������������������������������������������������������������ 71 Chapter 7: Team-Based Workouts �������������������������������������������������������������� 81 Series Glossary of Key Terms ����������������������������������������������������������������������� 92 Further Reading & Internet Resources ������������������������������������������������������� 93 Index ��������������������������������������������������������������������������������������������������������������������� 94 Author Biography, Photo Credits & Educational Video Links ������������ 96

Key Icons to Look For

WORDS TO UNDERSTAND: These words, with their easy-to-understand definitions, will increase readers’ understanding of the text while building vocabulary skills. SIDEBARS: This boxed material within the main text allows readers to build knowledge, gain insights, explore possibilities, and broaden their perspectives by weaving together additional information to provide realistic and holistic perspectives. EDUCATIONAL VIDEOS: Readers can view videos by scanning our QR codes, providing themwith additional educational content to supplement the text.

TEXT-DEPENDENT QUESTIONS: These questions send the reader back to the text for more careful attention to the evidence presented there.

RESEARCHPROJECTS: Readers are pointed toward areas of further inquiry connected to each chapter. Suggestions are provided for projects that encourage deeper research and analysis. SERIES GLOSSARY OF KEY TERMS: This back-of-the-book glossary contains terminology used throughout this series. Words found here increase the reader’s ability to read and comprehend higher-level books and articles in this field.

WORDS TO UNDERSTAND aerobic— meaning “with oxygen,” such as aerobic exercise utilizing oxygen as fuel caloric deficit— burning more calories than you consume progressive overload— a gradual increase in intensity, volume, frequency, or time to achieve a goal VO2 max — a measure of aerobic fitness that dictates the intensity at which the body maximizes its ability to use oxygen as fuel



CHAPTER 1 What Are

High-Energy Workouts?

Originally called “ aerobics ,” high-energy workouts have taken on a life of their own. Now, these cardio-based, blood-pumping sessions dominate gyms andworkout routines across the world. So, what are they? In this chapter, we’ll talk about the different ways to integrate energetic training, what the health benefits are, and the pros and cons of adding these workouts to your routine. CHARACTERISTICS OF A HIGH-ENERGYWORKOUT As youwould imagine, a high-energy workout’s primary defining trait lies in the name. They can be at a gym, outside, or in your own home, but they always feature an upbeat instructor leading a group. The instructor’s role is fourfold: to dictate the exercises in the workout, demonstrate and encourage correct form, keep youmotivated, and make sure you stay safe. Depending on the size of the group and workout space, that can be a tall task! That’s why good high-energy workouts include some help. For example, almost all of themare set to energetic, upbeat music. First of all, music provides motivation! Multiple studies show that exercising tomusic you enjoy increases work rate. These beats also keep the rhythm, so you’re in stepwith the person next to you, helping everyone move at the same rate. This effect helps eliminate common issues when working out in a confined space, such as running into each other or getting accidentally kicked. Some high-intensity workouts even happen on stationary equipment, eliminating this issue entirely.


What Are High-EnergyWorkouts?

High-energy workouts are primarily designed to be cardio-intensive.

Finally, these types of workouts are cardio-dominant. Most associate cardiowith a treadmill or an elliptical, but the term just refers to your heart. That’s why these workouts were originally called aerobics. Aerobic exercise utilizes oxygen to generate fuel, and that oxygen is pumped to your muscles by the heart. Therefore, aerobics are different styles of cardio exercises that keep your heart pumping and lungs breathing hard. They incorporate weights, bodyweight movements, plyometrics, machines, and even dance—but they do so in a way that you’re always moving and rarely resting.



Health Benefits Of all the health benefits associatedwith high-energy workouts, the fat-burning potential is likely the biggest draw. These programs combine varying exercise intensities, helpingmaintain consistent, elevated output. Moreover, many of them incorporate resistance training. Buildingmuscle during these workouts helps you burn fat when you’re not at the gym. Studies show that prolonged low-intensity exercise can burn fat, but when you’ve only got 30minutes to an hour, high-intensity intervals and resistance training are key. Obviously, you can’t go all out all of the time. Bymixing in different intensities, movements, and styles during one session, many find it easier to sustain a certain output. Push your mental and physical limits just long enough, and you’ll get a rest period…right before ramping

High-energy workouts vary the intensity of the exercise throughout the course of a session.


What Are High-EnergyWorkouts?

back up or changingmovements. It’s hard to get boredwhen things are constantly in flux. Therefore, many find it easier to come back to the workouts, day after day. Over the long term, this type of consistency adds to a caloric deficit —or burningmore calories than you consume. Cardiovascular Benefits The cardiovascular benefits of high-energy workouts depend on time spent in different heart rate zones.

Low intensity: 60—70 percent of maximumheart rate Benefits > Uses mostly fat as fuel > Ability to train longer—more than 45 minutes

> Great for recovery and general fat loss when your diet is dialed in. However, as you’re only burning fat as fuel, having a diet high in carbohydrate negates any benefit of solely training at a low intensity. Moderate intensity: 70–80 percent of maximumheart rate Benefits > In this zone, you’re improving your aerobic endurance—a.k.a. your ability to exercise more efficiently—for longer. > Improves circulatory system function as it challenges the heart, builds new blood vessels, and increases lung capacity > Utilizes both fat and carbohydrate almost equally as fuel > Burns more calories in a shorter amount of time High intensity: 80‑90 percent of maximumheart rate Benefits > Very challenging to the body and burns lots of calories > Primarily uses carbs as fuel > Hacks into anaerobic metabolism and muscle growth > Contributes to post-exercise oxygen consumption. This refers to your continued heavy breathing after the workout is technically over. Your body is expending energy and calories to try and get enough oxygen to restore itself to baseline. Therefore, you continue to burn calories even after the training is complete! 10 High-EnergyWorkouts

> Great for building lean muscle. Integrated with strength training, it makes the overall programmuch more efficient. By doing strength training, your body becomes more insulin-sensitive due to heavy resistance triggering anabolic hormones. Therefore, lift weights at a high intensity with small recovery to reap the most benefits in a short amount of time. Maximal intensity: 90–100 percent of maximumheart rate The rate of exchange that marks the limit of your body’s ability to recycle oxygen and keep your muscles working is known as your VO2 max . There are benefits to training at this intensity, but this intensity level will be difficult tomaintain for extended periods. Therefore, build up to this level gradually throughout your training as your fitness improves. ABRIEF OVERVIEWOF DIFFERENT TYPES OF HIGH-ENERGYWORKOUTS It seems the fitness industry comes upwith a newvariation on high energyworkouts every day. With increasing competition between gyms,

High-energy workouts come in many varieties, but are primarily conducted in a group setting.


What Are High-EnergyWorkouts?

fitness professionals are eager to make their gymstand out. Part of that means offering newhigh-energy exercise classes for their members. Fromdancing and step to cycling and boot camp classes, there’s a high energy exercise for almost everyone. Some gyms even have high-energy yoga! It’s impossible to cover every type of workout since the industry constantly pushes innovation. However, for the sake of this book, high-energy workouts tend to fall within one of the following categories: > Barbell-based > Dance/rhythm > Impact-based > Machine/cardio > Team-based ADVANTAGES OF HIGH-ENERGY WORKOUTS High-energy workouts are great for those who need variety in their exercise plan. By constantly

JAZZERCISE: ONEOF THE ORIGINAL HIGH ENERGY WORKOUTS A dance teacher at Northwestern University was among the first fitness experts to create a high energymovement of her own. According to her website, in the late 1960s, Judi Sheppard Missett decided to take her dance classes to the next level, creatingwhat’s nowknown worldwide as Jazzercise. During her dance classes, participants worried less about the technical skill andmore about moving to the beat. Jazz dance became the perfect medium for a workout due to its funky beats and energetic style.

switching upmovements bothwithin and betweenworkouts, it prevents boredomand keeps things fun. As such, many find it mentally easier to stay consistent. Going to the gym to dance aroundwith your friends brings an attractive quality that surpasses weightlifting or traditional cardio for some.



What Are High-EnergyWorkouts? 13 High-energy workouts have a variety of different movements and can therefore be different from class to class, thus avoiding becoming boring.

Music is a huge part of high-energy workouts, providing a critical beat, backdrop, and boost. For those who struggle withmotivation, these classes are designed to lift you up. The groupmentality alsomakes it tough to slack off as youwork to keep upwith the person next to you. This can be both an advantage and disadvantage, however, as we’ll discuss later. Finally, as high-energy workouts always involve an instructor, you get on-demand coaching every time. Group exercise instructors usually need to be certified for whichever formof workout they lead. As such, they often provide in-the-moment modifications for newcomers, those with an injury, or those who are struggling. With high-energy workouts, little prior workout experience is needed.

With modified movements available to be incorporated, high-energy workouts are welcoming to beginners.



In summary, high-energy workouts provide: > Group motivation > Music > An energetic environment > A no-experience-required approach to get moving > Coaching DISADVANTAGES OF

HIGH-ENERGYWORKOUTS As previouslymentioned, a lot of aerobics workouts are done in groups. Unfortunately, this can be tough for novices. Embarking on a newfitness routine is often uncomfortable in itself as you’re pushing your body to new limits. For some, trying newmovements is embarrassing at first. The pressure to keep up can also force you to attempt something before you’re ready. At best, you’re too sore towork out the next day. At worst, you could get hurt. Fortunately, modern technology has a solution. At homemethods such as P90X or Peloton are ideal for those turned off by the social aspect of high-energy workouts.

People that are self-conscious about learning newmovements in front of others might prefer to stick to at-home workouts rather than expose themselves to a group setting.


What Are High-EnergyWorkouts?

Is muscle confusion real? The question is addressed in this video.

THE CONCEPTOF “MUSCLE CONFUSION” Gyms and trainers often claim that the constant variation of high intensitymovements causes “muscle confusion” as if it’s a great thing that your body needs. However, muscles aren’t capable of being confused (as they don’t think!). In reality, muscles respond to the specific demands you give them. Your body can only adapt to consistency . Otherwise, it doesn’t get the message that it’s important to change. For example, if you ask your bicep to lift 15 pounds, it’ll exert the exact amount of effort to overcome that force. Repeat that same effort over and over again, and your muscles adapt. At that point, it’s time to overload that samemovement by addingmore weight, changing the tempo, or completingmore repetitions. This core exercise principle is known as progressive overload . While it’s possible to progressively overload high-intensity workouts, it’s rarely done. You need a good coach tomeasure your exact sets, reps, and intensity andmodify themover time. Unfortunately, groupworkouts cater to themasses, andmost instructors/videos don’t invest in the individual.



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