Jan 24

6 Best Leg Workout Tips

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Leg workout tips. It’s very safe to state that over the last few years, Instagram has taken over leg day awareness. But with multiple new promoters and glute manuals available, we believe it’s essential to dive down on some tips to assure your safety and optimal growth. The leg workout is most loved and hated among gym-goers. On top of it being a naturally brutal workout to get through, it can take time to notice growth.   Here Are Leg Workout Tips to Maximize Your Benefits.   Don’t Skip Legs While this first tip might look like a no-brainer, it’s universally known that leg days have a high tendency to be managed and undertrained. While you may not appreciate working out legs, not working them out promotes an unproportional physique and strength. If legs are your weak zone, treat them like it. Train them two times a week or split up the muscles groups throughout the week.   Squat A leg workout without any variation of squats is not a practical leg workout. Squats are one of the adequate exercises for improving mass and strength. They’re a multi-joint activity that affects all the muscles in the legs, glutes, and even […]
Jan 24

Four Fitness Facts to Fuel Your Workout

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Things to keep in mind for when you’re low on motivation.   There’s rarely enough time in the day to accomplish everything we set out to do, and exercise is often sacrificed when we’re short on time. Federal guidelines recommend fitting two and a half hours of moderate physical activity into our lives each week — and making time for muscle-strengthening exercises. I sometimes find this guidance daunting, and I’m not alone. Only 25 percent of adults in the United States met those recommendations in 2020. So I grew curious about the research: How much physical activity does a person need to live longer and reduce their risk of chronic disease? How frequently do they actually need to work out? Exploring the science and talking to researchers generated surprising information, like you don’t need to work out every day, and stretching doesn’t automatically prevent injuries. Here are four research-based insights about exercise that might make you more excited to put on your workout clothes.   You can keep your workouts short. The U.S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate exercise each week from activities like biking or swimming. That corresponds […]
Jan 24

Is 6 Hours Sleep Enough To Function Effectively?

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Many of us have a bad habit of cutting corners when it comes to getting the recommended amount of sleep each night. Despite the fact that getting seven or eight hours of sleep each night seems like the ideal amount of rest, we find that this is rarely possible for us due to our hectic busy lives both at home and at work, but is 6 hours sleep enough?   The National Sleep Foundation recommends that people over the age of 65 get between seven and nine hours of sleep each night. This recommendation is gaining widespread support among adolescents, preschoolers, and toddlers of all ages, but what about the average adult? Even though getting a good night’s sleep can be challenging, it is absolutely necessary. Let’s unfurl the blankets and get comfortable so we can learn more about sleep, why the average person needs more than six hours of sleep, and what we can do to make sure we are getting enough rest.   Is 6 Hours of Sleep Enough for You? Even though the majority of us require more than six hours of sleep per night, there are indicators that can help you determine whether or not you […]
Jan 24

Five Upper Body Resistance Band Exercises

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This five-move resistance band workout routine can help you work your upper body anywhere. The absence of weights doesn’t have to mean the absence of a good workout. These five moves can help you craft an upper-body resistance band workout wherever you are. Resistance bands come in a variety of styles, so finding the best one for your needs may vary. These exercises utilize a resistance tube with handles. However, you can modify each exercise with other band types as well. When choosing a resistance tube, use a weight that is challenging but won’t affect your form. Mary Lauff, a Health Fitness Specialist of Corporate Fitness who works at the DICK’S Sporting Goods Customer Support Center Health Club, recommends performing three sets for each of these exercises. If your goal is muscle gain, she suggests a heavier weight with four to six reps. Meanwhile, if you want to work on your muscular endurance, she recommends a lighter weight with 12 to 15 reps.   BICEP CURL A bicep curl is a classic gym move that can help you build and strengthen your bicep muscles. This resistance band exercise for arms works both biceps at the same time.   STEPS: Step […]
Jan 24

5 best dumbbell-only triceps workouts to build bulky arms

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Triceps are two major muscles on your upper arms that are almost always overlooked or substituted with bicep workouts – that don’t really work the same magic on your triceps. Gym fiends will also tell you that the easiest way to make your arms look bigger or bulkier is by working on those triceps (and not repeating the same bicep movements every day) as they contribute to almost 70 percent of that pump you’re looking for. There are of course numerous workout routines that you can follow to build your triceps, but since you’re already here, give these five dumbbell-only tricep workouts a shot, to begin with. Select dumbbell weights that you’re comfortable working with and don’t go full beast mode on day one itself. Slowly, but surely build yourself up.   5 best dumbbell-only tricep workouts to build bulky arms Start by warming up a little with the help of these two exercises: Overhead triceps stretch x 3 Stand straight, with your legs apart, bring your left arm up and gently stretch the elbow down and back up. Repeat the movement on the right arm. Triceps towel stretch x 3 Again, stand straight, with your legs apart, raise one […]
Jan 24

11 Steps to Follow for a Post-Workout Routine That Gets Results

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What you do after your workout is an important part of yielding results, such as muscle gain and weight loss, while reducing muscle soreness. A post-workout routine also helps to maintain optimum energy levels as you restore your vitality, making it easier to stick to your fitness plan. This article explores the steps to take after a workout to maximize your results. Read on to learn how you can design an effective plan to start the recovery process after you exercise.   General tips to follow   1. Get hydrated Rehydration is essential, especially if you’ve exercised intensely or broken a sweat. Replenishing your fluid levels improves muscle flexibility, builds strength, and prevents muscle soreness. Drink at least 16 ounces of water or healthy drinks, such as coconut water, green or black tea, and chocolate milk. Or you can choose a low-sugar sports drink. These drinks contain electrolytes, such as potassium and sodium, that can prevent and relieve muscle cramping. Avoid overly sugary, caffeinated, and alcoholic drinks, which may cause dehydration.   2. Eat a healthy snack Plan to eat a healthy snack or meal within 45 minutes of completing your workout. This will help replenish muscle energy stores and […]
Jan 24

10 Home leg Workouts to add to your Exercise Regime

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It’s not always possible to get to the gym, work commitments, family life, the weather, we all get those days from time to time. To help you out, we’ve put together 10 fantastic home leg workouts to try in the comfort of your own living room. Don’t forget warm up first, however!   Squat A good old squat is the go-to stretch to really get those thighs and glutes working hard. Squats can be difficult at first as sometimes you naturally want to bend your knees. If you are sitting on a chair, lean forward, lift yourself up slightly, and remove the chair so the weight is on your heels. There’s your squat position!   Lunge Ever tied your shoelace? You’ve been lunging all this time, probably without even knowing it! If you’re going to be exercising at home then the lunge is a great home leg workout. Take a large step forward with a leg (as most people tend to use legs to move about) and lower the other leg. It’s important to keep your front shin vertical and your rear foot stretched out behind you. A successful lunge will work your hips, hamstrings, quads and glutes.   Single-Leg […]
Jan 24

12 Tips For Exercising In Summer Heat

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A beautiful sunny day is the ultimate motivation to go outside and play, but the summer heat and exercise can be a risky combination.Here are 12 tips for enjoying a safe, summer exercise program.   1. Ease Up Know when to ease up, especially if you’re traveling to hot and humid climates you’re unaccustomed to. Chances are, you won’t be able to exercise at the intensity you normally do, and that’s okay. I recently talked with a patient who learned the hard way. Though she normally sails through a three-mile run at home in Oregon, she barely made it through a half-mile stroll in the sticky 95-degree heat of New Orleans last week. She was surprised to realize how much – and how quickly! – the heat and humidity wore her down. If you normally run, walk or jog. If you walk, slow your pace. As your body adapts to the heat, gradually pick up the pace and length of your workout. If you have a medical condition and/or take prescription medications, do ask your physician if you need to take any additional precautions.   2. Avoid the hottest part of the day. Rise early to catch the cool of […]
Jan 24

6 Habits That Will Help You Build Mental Strength

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Physical fitness gets a lot of attention, and for good reason—good physical health can prevent conditions such as heart disease or diabetes, and help you maintain a long, independent life. But often neglected is mental fitness—having a healthy and strong mind to allow you to handle the challenges and opportunities that life puts in front of you.   The Importance of a Fit Mind A common thought is that the absence of a mental health disorder means that a person is mentally fit and emotionally well, but according to Rachel O’Neill, a licensed professional clinical counselor, that’s a dangerous misconception. “An individual can certainly experience periods of stress, discomfort, sadness, or anxiety without necessarily meeting criteria for a mental health disorder,” she said. “Mental wellness is a process, and just like physical health, it’s an ongoing process to maintain mental and emotional wellness.” Unsurprisingly, trying or stressful times can be the ultimate test of mental fitness. When we are winded by a major life event, being able to recover quickly requires significant mental strength and psychological resilience. The benefits of being mentally fit means we are able to use our mental abilities to our fullest extent, allowing us to be more creative, make the most of opportunities […]
Jan 24

How to Lose Weight With 10 Minutes of Exercise a Day

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Ten minutes is not a lot of time for exercise, so you need to make the most of every second. The best way to do this is by using techniques from high-intensity interval training (HIIT) or Tabata training. These workouts focus on pushing your muscles to the extreme for a few short minutes. These methods are proven to be effective at burning calories, which is one of the main goals for weight loss. You should only do these types of intense exercises every other day so your muscles have time to repair themselves in between sessions. Moderate-intensity cardiovascular exercise, such as brisk walking, jogging or cycling, can be done for 10 minutes on alternate days. High-Intensity Interval Training Begin with a two-minute brisk walk or slow jog to warm up your muscles. Do a high-intensity interval for one minute straight. This means you go as fast and as hard as you can doing the exercise of your choice. Possible exercises to choose from include sprinting, cycling on a standard or stationary bike, pedaling an elliptical machine or running up and down stairs. On a scale of 1 to 10 in workout intensity, where 10 is giving it your full effort, […]
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