We all know what cellulite is: the unsightly dimpled appearance of the skin that is found most on the thighs, buttocks, and on the belly. According to Medical News Today, cellulite can be caused by any of these factors: hormones, genetics, diet and lifestyle factors. In an effort to eliminate cellulite, women have been known to try variety of cellulite creams, heat treatments, injections, and liposuction. While results may be visually apparent, they can be temporary on other times. Proper diet and exercise, however, may be the most healthiest and effective way to improve the appearance of and even eliminate cellulite. Here at NYC Adventure Boot Camp, we are dedicated to a healthy lifestyle not a temporary fix for weight loss.
Attacking cellulite requires a reduction in body fat, junk food and carbohydrates and an increase of protein in the diet and water intake. Exercises that stimulate the lymphatic system and increase circulation should be incorporated into the fitness routine. The lymphatic system is located just below the surface of the skin and is the responsible for fighting disease and infections. Recommended exercises to get the lymphatic system moving again include but not limited walking, jogging, running, jumping jacks and jump rope. These same exercises can improve the performance of the cardiovascular system by increasing blood circulation. For indoor exercises, cardiovascular machines such as the treadmill, stair stepper, rowing machine, stationary exercise bike, and the elliptical machine may be preferred. It is recommended to perform any of these exercises for at least 30 minutes a session between 4-5 days per week to help reduce body fat, increase circulation, and reduce the amount and appearance of cellulite.
Resistance training along with cardiovascular exercise is a great combination when trying to decrease cellulite. In order to lift weights, more oxygen is required in order for the blood to be pumped to the muscles. Lifting free weights whether using weighted machines, resistance bands, or performing body weight exercises are all great examples of resistance training. It is important to focus on major muscle groups when trying to reduce body fat; those include chest, back, core, buttocks and legs. For the chest, the bench press, chest press machine, and push-ups are especially effective. Dumbbell rows, lat pull-downs, and pull-ups work well for the back muscles. The lower body can be targeted with squats, lunges, leg press, and leg extensions.
When in a time crunch, circuit training is the most efficient way to combine cardiovascular exercise and resistance training. A 30-minute workout can begin with a 2 minute cardio warm-up, followed by some active stretching for 2-3 minutes. Then, one set of an upper body resistance exercise (5-10 repetitions) should be performed followed by another cardio exercise. Next, choose a core exercise (5-10 repetitions) and return to a cardio exercise. Finish with a lower body exercise (5-10 repetitions) followed by a cardio exercise and some cool-down stretches.
For those who have suffered injuries or have physical limitations, exercises such as swimming, seated stationary bikes, yoga and Pilates are all effective ways to achieve great results.
In summary, cellulite can be decreased by mixing cardiovascular exercises and resistance training paired with a healthy diet and increased water intake.
If you are in New York City and interested in joining an all woman’s boot camp please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!
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