Apr 15

Cardio or Strength Training: Which Is Better?

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There’s no need to choose only one because both can elevate your fitness and health In the workout world, training plans often go one of two ways. Some gravitate toward the heart-pounding realm of cardio fitness. Others adopt the power-packed mindset that comes with strength training. So, which is better? That’s a tough question because they’re BOTH important for your body. That’s why physical fitness guidelines recommend at least 150 minutes of moderate-intensity cardio per week, plus two days of strength-building activities. “The truth is you need cardio and strength training for your health,” says exercise physiologist Katie Lawton, MEd. “Both of them are just as important. You can’t put one ahead of the other.” We asked Lawton to break it down in a fitness faceoff.   Cardio vs. strength training If we’re going to compare cardio (aerobic exercise) and strength training (anaerobic exercise), it makes sense to define each of them. In broad terms: A cardio workout gets your heart thump-thump-thumping over an extended period. These types of exercise elevate your heart rate and often leave you breathing heavier. Cardio activities include running (or faster walking), biking, swimming and rowing. Strength training typically features short bursts of energy that […]
Apr 14

Eating this fruit every day can add years to your life

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Avocados are having a moment, especially in the U.S. These luscious, green fruits appear in sandwiches, salads, and various social media feeds. Part of their appeal comes from their smooth flavor, which blends well with other ingredients. Another part comes from their nutrient-packed profile, which seems to support a healthy lifestyle. Their popularity has led researchers to look deeper into what happens when these fruits are made a daily habit. After investigating different dietary approaches, a notable study gained attention for its focus on the potential of one avocado per day to enhance overall diet quality and encourage healthier eating patterns.   Eating avocados – the study Associate Professor Kristina Petersen and retired Professor Penny Kris-Etherton from Penn State University’s Department of Nutritional Sciences led an effort that put a spotlight on how a single daily avocado could affect everyday food choices. Their work provides a window into how simple additions to meals might improve nutritional habits without major overhauls to what people eat. Their publication in the journal Current Developments in Nutrition examined how a straightforward intervention could lead to better adherence to dietary guidelines. It comes at a time when many are looking for ways to improve their […]
Apr 13

Can meditation keep your brain young? Here’s what study says

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Research indicates that meditation may slow down brain aging. A study comparing long-term meditators to non-meditators found that meditators’ brains appeared significantly younger. The study suggests meditation protects against age-related brain atrophy, offering a practical way to preserve cognitive function and maintain a youthful brain throughout life. Aging is a normal part of life. But what if you could slow down the aging process of the brain? Imagine being able to recollect anything and everything at 70, like a sexagenarian? Or like a middle-aged adult? Cool, right? Well, if you want to keep your brain young, sign up for that meditation class right away! No, meditation is no scam. As we age, the brain naturally changes, including a loss of gray matter and other structural declines that can impact cognitive function. A study has found that we can reverse brain aging or slow it down with meditation. An interesting study published in NeuroImage found compelling evidence that meditation, a practice rooted in mindfulness and mental discipline, may significantly slow these aging processes, effectively keeping the brain ‘younger’ for longer. To understand the benefits of meditation on the brain, the research observed a group of 50 long-term meditators and compared them […]
Apr 12

10 Ways to Make Sure You Work Out Through the Winter

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Don’t let colder temps chill your exercise routine. Try these tips from HSS exercise physiologist Chelsea Long to transition from outdoor to indoor workouts.   Spring and summer practically beg you to work out. Fall and winter, not so much. The colder, darker days make working out just a little more work. But it’s important to keep active, even as the temperatures dip. “In the colder months our bodies turn to conservation mode and we tend to gain weight,” says HSS exercise physiologist Chelsea Long, MS, CSCS. “We also don’t get as much vitamin D and we often feel run down.” To keep your metabolism revving and energy levels high, you need to keep your activity levels consistent, she says. Plus, exercise releases endorphins — nature’s feel-good chemicals — which can help boost your mood no matter how dark the days seem. To make sure the cold weather won’t freeze out your exercise plan, here are 10 tips to help keep you going all season long.   1. If you’re a morning exerciser, set everything out the night before. Pull your workout clothes out of the drawers, get your water bottle ready and make sure your electronics are charged and your […]
Apr 11

Weight Loss Tips: Try These Core Exercises For Beginners

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Read on as we share simple core exercises for beginners to help boost weight loss.   Core exercises are movements that strengthen the muscles in the abdomen, lower back, hips, and pelvis, which are collectively known as the core muscles. These muscles are essential for maintaining balance, stability, and good posture in daily activities and physical exercises. Core exercises can help with weight loss by engaging multiple muscle groups, burning calories, and boosting metabolism. They also improve overall body strength and endurance, making other forms of exercise more effective. In this article, we share simple core exercises for beginners to help boost weight loss.   6 Core exercises for beginners that are effective for weight loss   1. Plank The plank is a simple but effective exercise that targets the core, shoulders, and back. To perform a plank, get into a push-up position, but rest on your forearms instead of your hands, keeping your body in a straight line from head to heels. Hold this position for as long as possible. The plank helps strengthen the entire core, improve posture, and increase endurance.   2. Bicycle crunches Lie on your back with your hands behind your head, lift your legs, […]
Apr 10

“Eat the Rainbow” and Other Tricks to Healthy Eating

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Improving your eating habits helps you maintain a healthy immune system and reduces your risk of chronic disease—ensuring you’re always at your best. Marlys Slone, a clinical dietician with Kettering Health, stresses the importance of eating healthy. “Eating healthy should be a priority,” Marlys says. “As we age, our nutritional needs change. We want to focus on choosing foods that support a healthy lifestyle and reduce our risk of chronic diseases.” Marlys recommends the following ways to eat healthy and improve your quality of life.   Eat from the earth Simple changes to your diet can make all the difference. To start eating healthy, begin with eating more natural foods. Eat a more plant-based diet. Fresh, frozen, and dried items are all good options. And do your best to avoid processed foods. “Choose fresh and frozen fruits and vegetable, whole grains, and other healthy options like nuts and seeds. Look for items that are natural and from the earth,” Marlys says.   Reduce meat intake Be sure to practice portion control by filling up on vegetables, fruits, beans, peas, legumes, and whole grains. Limit your intake of meats like chicken, beef, and pork. And consider that the American Heart Association […]
Apr 09

This Easy Walking Plan Can Help You Lose Weight—No Gym Required

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Here’s how to walk for weight loss, according to a personal trainer.   Walking is one of the most convenient and often underrated forms of exercise. Studies have continuously supported that walking is effective at boosting heart health, improving mental well-being, helping with weight management and even reducing chronic disease risk. But before you lace up those sneakers and hit the pavement or trail, here’s everything you need to know to make strides toward your goal of walking for weight loss.   Health Benefits of Walking “There are numerous benefits to beginning a walking regimen,” says April Hartsook, master coach, personal trainer and founder of the Want Different Do Different movement. Aside from the visible changes that will become physically evident with a regular exercise program, here are some of the other benefits you may gain from walking.   Improved Heart Health Heart disease is the leading cause of death in the United States.1 Getting active is one of the most effective things we can do to increase our cardiovascular health, and walking is one of the easiest ways to get moving.   Healthy Weight In addition to improving cardiovascular health, losing weight can also help decrease our risk of […]
Apr 08

Is It Okay to Work Out at Night, or Does It Affect Your Sleep?

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Here’s what you should know if you prefer to exercise before bed.   If you’ve been struggling to drift off, you’ve probably tried all sorts of strategies to fall asleep faster: Put your phone away at a decent hour, make your bedroom relaxing, and stop exercising before bed. Wait, hold up. Does working out at night really mess with your sleep? It’s a valid question if you don’t have tons of free time to exercise during the day; for a lot of people, evenings may be the only option to squeeze in a session. But many folks are reluctant to sweat before they sleep because they think a workout might rile up their body and mind, making it hard to wind down. Rest assured: A 2019 review published in the journal Sports Medicine concluded that the science does not support the idea that exercise before bed revs you up—“rather the opposite,” the researchers wrote. A separate 2022 review published in Nature and Science of Sleep supported that statement and added that some moderate-intensity evening routines helped people sleep better. There’s no “magic hour” for fitness, and “working out at night is better than no exercise at all,” Thom Manning, MS, […]
Apr 07

Fresh ideas to improve health habits

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Try these strategies to reduce stress and boost exercise, sleep, diet, and socializing.   Are your big New Year’s resolutions a bust so far? Don’t fret — just take a different approach. Perhaps one or more of these ideas will inspire you.   Make April resolutions Forget New Year’s; a post-holiday health reset will work just as well. There’s no magic to January. If you like, call it a April resolution or simply a goal. “Setting a goal gives you something to work toward. People like having a prize or something to win based on their efforts. At the end of the day, the real prize will be that you’ve changed your behavior,” says Mark Murphy, a sports performance specialist at the Mass General Brigham Center for Sports Performance and Research. You don’t need a special occasion to set a goal. Just choose a lifestyle habit you’d like to change (such as diet, sleep, stress management, or exercise) and set a goal for improvement. Murphy recommends starting small. For example, start going for a daily five-minute walk. Increase the walk time gradually. “Be consistent and try to do something toward your goal every day,” Murphy says. If you stray from […]
Apr 06

How To Get Bigger Legs

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Bulk up your lower limbs with seven essential tips for getting bigger legs   Leg day is a phrase that strikes fear into the hearts of even the most seasoned gym-goers, simply because the day that follows it can involve hobbling around on severely aching pins. However, there is a reason that so many people take the maxim “never skip leg day” to heart. The lower body contains the biggest and most powerful muscle groups, and you’re selling yourself short if you’re not training them at least as much as the rest of you. If you’re looking to increase the size of your legs in particular, then these tried-and-tested tips can help you out. We also have lots of legs workouts for you to pick and choose from.   Train Quickly You’ll often be told that you should move through your weightlifting exercises at quite a slow pace to put your muscles under the maximum amount of stress. While this does apply for much of the upper body, when you train your legs making explosive, faster movements allows you to do more reps and actually builds muscle faster. Try timing your leg exercises, doing as many (controlled) reps as you […]
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