Recently, it's been easy to find Strong Nation exercise in more fitness centers in Indonesia. This sport is like Zumba in that it mixes aerobic movements with music. How does Strong Nation exercise work, and does it help you lose weight? Read the article below.

What is the Strong Nation exercise?

The Strong Nation exercise was previously known as Strong by Zumba. Strong Nation doesn't include dance movements, in contrast to Zumba, which has a bigger proportion of sports movements and dance elements. Strong Nation is a cardio program that emphasizes bodyweight and plyometric exercises, including burpees, high knees, squats, lunges, planks, kicks, jabs, and more.

One of the primary benefits of Strong Nation is the harmonious coordination between physical exercise and music. The music included on Strong Nation is purposefully created for physical activity, resulting in synchronized movements that are both enjoyable and effortless to engage in. Synchronized movements with music allow participants to prioritize perfecting their movement form rather than focusing on repetitive motions.

The Strong Nation class has a duration of 45 minutes to 1 hour. It is divided into 4 quadrants, each containing specific exercises. A rest session is provided between each quadrant. Following each quadrant, there will be a progressive increase in the level of training intensity. During the last section, participants will engage in core floor exercises, including side planks, Russian twists, leg lifts, and bridges.

Image 1. Illustration of glute bridges position. Credit: Freepic

All skill levels, from beginners to experts, are able to participate in Strong Nation exercise; nevertheless, they must be appropriate for the level of difficulty of the motions. There are many benefits associated with participating in this sport, including the enhancement of overall fitness, the improvement of muscular tone, and the increase of endurance.

Read more: Can Pregnant Women Have Pound Fit Sports?

Strong Nation for weight loss

High-intensity interval training (HIIT) is one of the Strong Nation sports with several advantages, including:

• Quickly burn calories
• Speeds up the metabolism
• Optimizes fat burning
• Increase muscular mass
• Consumes more oxygen
• Lowers blood pressure and sugar

According to estimates, the intensity of the exercise and the physical condition of each participant can result in the burning of 400-600 calories during a Strong Nation workout.

For the same length, HIIT activity usually burns more calories than other forms of exercise, therefore, it is efficient for helping you lose weight. Strong Nation can also simultaneously boost muscle mass and help more precisely lower total and visceral fat mass.

Strong Nation exercise can be a choice to help you lose weight if followed by good lifestyle modifications, including maintaining nutrition, getting enough sleep, regular exercise, and good stress management.

Read more: Beware Of Symptoms Of Heart Problems While Exercising

Tips for starting HIIT exercises

Strong Nation and other HIIT programs help you lose weight but also increase your general level of fitness. Here are some tips you could try if you want to start HIIT exercise:

• Start with low intensity to let the body adjust more easily. Raise your intensity gradually until it reaches advanced level.
• Tell the instructor if you're experiencing joint pain, or start with mild exercise like swimming or cycling.
• Starting with one to two training sessions a week, HIIT is quite energy-intensive, therefore, the body needs rest to prevent injury.

Strong Nation is a potential choice for those of you who are interested in high-intensity interval training (HIIT) and fat loss. You should check with a trainer before beginning any form of physical activity in order to ensure that the exercise is appropriate for your current state of health. If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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