10 exercises to burn 200 calories daily

The best thing in life is to be fit, healthy and in shape. When you look attractive to yourself, and to your partner, the pleasure you get can make you feel at the top of the world and can light up your whole day. So here is a list of 10 exercises that can help you burn atleast 200 calories per day. Have a look at them and decide what suits you the best :

1) Qigong: These exercises come with different breath control techniques, meditation and relaxation, very similar to Pranayama. While doing Qigong, the practitioner spends little energy, but at the end of a session there is profuse perspiration, little elevation in blood pressure, but increased levels of energy.

2) Budokon: If you love to do yoga but are also love the high-intensity kickboxing class across the hall, try a fusion class like Budokon (bu-do-kon) and get hip with the Hollywood crowd.

3) Spinning: This is a relatively new phenomenon, which is performed on a specialised cycling machine. The classes take place in a fitness studio with specialised lights and music that create an upbeat atmosphere.

4) Aerobics: A great mode of exercise to fast paced zingy music can make you lose enough calories. Whether it is for 45 minutes daily or every three days, if you love to dance then there's something about aerobics that you'll always enjoy.

5) Yoga: Whether it is power yoga, artistic or ashtanga yoga, the lightness of body, serenity and bliss you feel will keep you hooked for ever. You may never want to try out another form of exercise ever.

6) Hooping : A form of aerobic exercise, it uses the hula hoop and has moved from being a toy to being a dance and exercise aid. It is fun, childlike, and meditative, all of which make it good for the spirit.

7) Walking: 20 minutes of brisk walking everyday will ensure that you don't put on an ounce of weight. It will keep you in such great shape that you wouldn't ever feel the need to go on a diet!

8) Dance: The best form of exercise, it helps you lose plenty of weight apart from keeping you lithe! US research shows that a vigorous dance class can burn as many calories as a gym workout. Calories danced away per hour: Ballroom: 180-480; Belly dancing: 180-300; Jive/swing dance: 250-400 Salsa: 400.

9) Jump rope: Single-rope freestyle jump roping is one sport that is increasingly becoming famous among fitness freaks, both as a competitive activity and a way to increase strength, balance and cardio-respiratory endurance.

10) Aero boxing: The workout involves a combination of aerobic exercises with boxing techniques and has been formulated for the first time to help people stay fit.
   

Gymnastic Training can Boost the Bones Health in Girls

Long-term rhythmic gymnastics exerts positive effects on bone density among adolescent girls, a new study shows. Symeon Tournis, who led the study at the University of Athens in Greece, said there is an association between weight-bearing exercise and increased bone density and bone strength.
Researchers evaluated the bone health of 49 girls aged between nine and 13 years. Twenty six of the girls were elite rhythmic gymnasts who had trained for at least two years, and 23 girls had only physical education related activity. The researchers measured bone density, bone mineral content and cortical thickness (the outer shell of the bone) in each girl and found that girls who had undergone intensive rhythmic gymnastic training had increased cortical thickness and bone strength.


"There are a small number of studies that have evaluated the effect of weight-bearing exercise on bone mineral density and bone geometry. However, to our knowledge, this is the first study to examine the effect of long-term elite rhythmic gymnastics on bone geometry using peripheral quantitative computed tomography (pQCT) along with detailed evaluation of bone turnover markers," Tournis said.

The pQCT measures bone mineral density and cross sectional bone dimensions at peripheral skeletal sites such as the radius and tibia, a University of Athens release said. Bone density (or bone mineral density) is a medical term referring to the amount of matter per square centimetre of bones.
The findings are slated for publication in The Endocrine Society's Journal of Clinical Endocrinology & Metabolism (JCEM) .