Feb 22

Forget the gym — build a stronger chest and arms with this 5-move dumbbell workout

by admin in Workouts 0 comments
Five moves to build muscle, no gym required If you usually work out at the gym, you’ll know that a lot of people target their upper body with staple moves like bench presses. However, that’s not the only way to strengthen your arms, chest, shoulders, and back, as this five-move dumbbell workout shows. All you need to get started is some fixed-weight dumbbells or a set of adjustable dumbbells. Adjustable weights cost more initially, but you can increase the load as you get stronger, rather than buying a new set of standard weights, which also makes them easier to store. Don’t worry if you’re new to resistance training or haven’t tried some of these exercises before. We asked personal trainer Ollie Thompson to design a short routine and guide you through each move with some useful tips to improve your form.   How to do this five-move upper-body workout Thompson has put together a routine that’ll target “all major muscle groups in the upper body: chest, back, shoulders, arms, and core. All exercises can be performed with just a pair of dumbbells.” Although you’re free to train in whatever way works best for your body, Thompson has a few suggestions. “Perform each exercise […]
Feb 21

Feel like a slug? You may have the wrong exercise mind-set.

by admin in Mind & Body 0 comments
A new study shows that thinking you’re failing at exercise is bad for your health. Tracking all your movements can help. Many of us worry that we don’t get enough exercise. But the mere belief that we aren’t moving enough can have negative consequences for our health, according to emerging science about how our mind-set affects our bodies. A fascinating new study of mind-sets and exercise, though, shows that learning how much we actually move by tracking our steps could help us start thinking of ourselves as active people, which can pay health dividends, even if we don’t start exercising more. In the study, 162 adults who had never counted steps before wore tracking watches for four weeks. One group was given a watch that wildly inflated step counts — instead of averaging 7,000 steps, they thought they walked 9,800. Another less-fortunate group wore a watch that deflated step counts, lowering them by about 40 percent, to around 4,000 a day. And two groups wore watches that told the truth — they were walking about 7,000 steps a day. But some of the participants also watched videos about the power of mind-sets and how they can influence our health. These […]
Feb 20

5 Tips And Hacks To Lead A Healthy Life

by admin in Healthy Living 0 comments
Keeping fit and health is not a one-day job, but it’s rather a lifestyle and gradually needs to be developed into a habit. There’s no magic key to a healthy lifestyle, but here are some universally accepted tips to be healthy. Keeping fit and health is not a one-day job, but it’s rather a lifestyle and gradually needs to be developed into a habit. There’s no magic key to a healthy lifestyle, but one must beware of hit and trial methods too, as these can be detrimental to the overall health, as well as mental state. With so much being said and heard about how to develop a healthy lifestyle, it’s confusing to decide what’s good and bad for one’s health. As work schedules all over the world become crazier by the day, there’s a general concern about and increase in unhealthy life choices. However, there are certain universally accepted ways of leading a healthy life. These are some things that you should never compromise on, if you want to be happy and healthy:   1. Don’t Compromise On Sleep Although more and more people nowadays call themselves fashionably insomniac, sleep deprivation is ruinous for health. You may not know […]
Feb 19

Here’s Why People Have Trouble Following A Workout Routine & How To Combat That

by admin in Workouts 0 comments
Below we discuss reasons why people may have trouble following a workout routine and some strategies to overcome these obstacles. Working out regularly is important for good health. It not only helps boost our physical and mental health but also helps improve our mood for the day. However, many factors can lead to you missing your workouts. In this article, we discuss reasons why people may have trouble following a workout routine and some strategies to overcome these obstacles.   10 Reasons why you may have trouble following a workout routine:   1. Lack of motivation It can be hard to stay motivated every single day. While it is okay to take a break once in a while, it is imp to power through and motivate yourself to show up daily. Find a form of exercise that you enjoy and consider setting achievable goals to keep yourself motivated.   2. Lack of time Lack of free time in the routine can cause you to deprioritise your workout routine. Prioritize your daily tasks and schedule your workouts like any other important appointment. Consider shorter, high-intensity workouts if you have limited time.   3. Lack of knowledge If you are new to […]
Feb 18

Fitness expert shares top safety tips for outside winter exercising

by admin in Mind & Body 0 comments
As we head toward Christmas, many will be considering getting a head start on their New Year fitness resolutions. However, with snow and ice guaranteed for many states throughout December, it is important take safety into consideration when exercising outdoors. Matthew Magnante, an exercise author at FitnessVolt, has compiled a list of his most important safety tips to keep in mind when exercising outdoors during the colder months, shared via a press release.   Drink even if you don’t feel thirsty Many may not realize this, but we are at an elevated risk of dehydration when exercising in colder temperatures. When it is cold, our blood vessels constrict to reduce the amount of heat lost through our skin as a way of maintaining our core body temperature. During this process a hormone called plasma arginine vasopressin that normally signals thirst, is secreted at a lower rate than when exercising in hot weather. This explains why you might find yourself craving water less when exercising in winter. Research has found that exposure to cold weather can reduce our thirst sensation by as much as 40%. To prevent dehydration, continue to drink water as you would during summer and opt for a […]
Feb 17

Do you ever crave to workout? Try out these ‘exercise snacks’

by admin in Workouts 0 comments
The innovative concept of ‘exercise snacks’ is a promising solution for integrating fitness into our daily lives, where sitting for prolonged periods has become increasingly common. The approach breaks the intimidating notion of exercise into small, manageable segments, allowing for easy incorporation throughout the day. Coined ‘exercise snacks,’ this method draws an analogy with snacking on food, proposing short bursts of physical activity as a way to snack on exercise. It stems from the realization that long hours of inactivity negatively impact health. This concept suggests that even brief amounts of exercise can significantly improve one’s well-being, offering a ray of hope for those tethered to a sedentary existence.   The science of exercise snacks A slew of recent studies and analyses have illuminated the tangible effects ‘exercise snacks’ have on both mind and body. Research collated in Sports Medicine, reviewing 32 studies involving inactive but healthy adults, found that small, feasible instances of movement, like brief walks, motivate individuals to meet daily activity targets and bolster health outcomes. These snippets of exercise have been linked to a decreased risk of heart disease and certain cancers. Additionally, findings in the Journal of Applied Physiology revealed that short spells of moderate-intensity […]
Feb 16

3 Reasons Why You Should Never Be Cutting Short Triceps Training

by admin in Workouts 0 comments
You can’t have a strong upper body without working on this muscle group. Given a choice between leg day and arm day, which one would you choose? It’s not like training legs is not essential because it is, but nothing gives you instant gratification more than a wicked arm pump. In the mirror by the dumbbell rack, doing endless biceps curls and shoulder raise variations for increased flex time. But wait, isn’t something missing? If you guessed tricep training, you would be correct. Minus standing overhead triceps variations, many triceps exercises are not performed in front of a mirror, so they are sometimes pushed aside for exercise variations where your handiwork can be admired. But your triceps—the three-headed horseshoe-shaped muscle on the back of your arm — deserve more attention. The triceps make up two-thirds of your upper arm muscle and cover the entirety of the back of your arm. That’s some prime flexing real estate, and the triceps are not all show and no go, either. It’s your triceps doing work whenever you’re pressing or doing dips. Here, we’ll dive into a little triceps anatomy and three reasons to never neglect your tricep training again during arm day.   […]
Feb 15

Follow These 9 Tips to Lower Your Risk of Heart Disease

by admin in Healthy Living 0 comments
These habits are easy to implement into your routine to keep your heart happy and healthy. Among Americans, heart disease is the leading cause of death. Someone has a heart attack every 40 seconds in the US. While heart disease statistics are scary, heart disease — generally speaking — is preventable for those who don’t have preexisting heart conditions. That said, there are challenges and several risk factors that can’t be changed, including family history, sex or age. Additionally, some people don’t have access to heart-healthy foods and others don’t have the opportunity to see a doctor and get insights about their current health status. For the most part, the average person can significantly reduce their risk of heart disease with simple lifestyle changes, like the nine steps detailed here.   1. Take a daily walk Decades of research support cardiovascular exercise as a first defense against heart disease. Walking is an easy, simple way to get cardio exercise in, and you can do it pretty much anywhere outdoors or indoors with a treadmill. Studies show that walking can prevent heart disease risk despite being a less intense modality than other forms of cardio exercise, such as hiking, jogging or […]
Feb 14

Want to Stop Stress? Add These 7 Simple Habits to Your Life

by admin in Mind & Body 0 comments
Don’t let daily stress overwhelm you. Use these surprisingly easy strategies to regain control over your mood. Being intentional about focusing on positivity can go a long way when things are stressful. It sounds small, but it can make a big difference in boosting your satisfaction and mood. I’m not talking about big, sweeping changes to your life. It can be as easy as making yourself laugh and meeting up with friends. Nourishing your mental health will help you connect more deeply with others, reduce anxiety and boost your confidence. Small things can do right now will make a difference, and it won’t cost a thing. Start with these seven happiness hacks today.   Simple mental health habits to start using today   1. Make relaxation a routine Very few things in life are promised, but stress-free times are unfortunately guaranteed. There will be times when you feel overwhelmed or stressed out, but you can control how you respond to the strain. Implementing relaxation techniques into your daily routine can help you manage stress. Meditation is a popular way to relax as it can help reach a state of calm, decrease stress and improve your mood. Some people even use […]
Feb 13

The 7 Keys to Longevity

by admin in Healthy Living 0 comments
Ignore the hyperbaric chambers and infrared light: These are the evidence-backed secrets to aging well. Humans have searched for the secret to immortality for thousands of years. For some people today, that quest includes things like sleeping in a hyperbaric chamber, experimenting with cryotherapy or blasting oneself with infrared light. Most aging experts are skeptical that these actions will meaningfully extend the upper limits of the human life span. What they do believe is that by practicing a few simple behaviors, many people can live healthier for longer, reaching 80, 90 and even 100 in good physical and mental shape. The interventions just aren’t as exotic as transfusing yourself with a young person’s blood. “People are looking for the magic pill,” said Dr. Luigi Ferrucci, the scientific director of the National Institute on Aging, “and the magic pill is already here.” Below are seven tips from geriatricians on how to add more good years to your life.   1. Move more. The number one thing experts recommended was to keep your body active. That’s because study after study has shown that exercise reduces the risk of premature death. Physical activity keeps the heart and circulatory system healthy and provides protection […]
Recent Posts
Categories