Jan 09

16 winter exercise ideas to start 2026 the right way

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Key Takeaways You can perform many of the same exercises in the winter as other times of year, but some activities may need to be modified slightly. The winter months can make exercise more challenging, but exercise is equally important for your overall health in the winter as at any other time of year. If you live somewhere with freezing temperatures, you can try exercises like ice skating, cross-country skiing, or even sledding. No matter where you live, you can also try indoor activities like dancing, resistance training, and yoga.   Finding the motivation to exercise regularly during the winter months can be a challenge. Once the cold weather hits, the sun sets early, and the temperatures drop, it’s only natural to want to hibernate at home under the blankets and with a warm drink. Regular exercise still plays an essential role in your overall well-being and health year-round, no matter what the weather is like outside. The good news? You can still perform most of your favorite types of exercise during the winter months with some modification. Your options for outdoor activities depend on where you live. Snowshoeing in Miami probably isn’t happening, but if you’re in Minnesota, you […]
Jan 06

Why your favorite workout might be wasting your time

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Fitness experts reveal 7 popular exercises that don’t burn as many calories as you think, plus better alternatives That relaxing yoga session or scenic walk might feel productive, but fitness experts have news that could change how you approach exercise. Some of the most popular workouts deliver far fewer calories burned than most people realize, potentially stalling progress toward weight loss and fitness goals. Understanding the actual calorie expenditure of different activities allows you to make strategic decisions about how to spend your precious workout time. While every form of movement offers health benefits, knowing which exercises provide the biggest metabolic bang can help you design a more effective fitness routine. Physical therapy professionals emphasize that intensity, pace and muscle recruitment dramatically impact how many calories your body burns during exercise. The difference between a low-intensity and high-intensity workout can mean hundreds of extra calories torched in the same amount of time.   1. Yoga brings zen but minimal burn Traditional yoga classes enhance flexibility, balance and mindfulness through deliberate poses and breathing techniques. However, the slow-paced movements typical of most yoga styles burn only 180 to 250 calories per hour, according to physical therapy experts. The focus remains on […]
Jan 04

How To Lose Fat With Strength Training

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Strength training can help you lose fat by boosting your metabolism and building muscle. Cardio complements this by burning calories.   Fat Loss vs. Weight Loss Weight loss and fat loss are related, but the two are not necessarily interchangeable. Your body weight consists of body fat and lean mass, which includes your bones, muscles, and organs. Fat loss is a subset of weight loss. Weight loss can involve losing body fat, water weight, and some muscle mass but with the goal of maintaining lean mass. That’s why you may find if you build muscle but lose fat, your body weight may not always decrease. However, one of the advantages of increasing muscle is weight management. The more muscle you have, the easier it is for your body to burn calories.   What Types of Strength Training Help With Weight Loss? Two types of strength training can contribute to weight loss: pure strength training and metabolic resistance training (MRT), also known as HIIT.   Pure Strength Training True to the way it sounds, this part of the program is explicitly designed to build or maintain muscle mass. Building and maintaining muscle is essential as people age because muscle loss happens […]
Jan 01

6 exercises that help muscles hold strength longer

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Why Muscles Matter As We Age Around age 50, most people shed nearly 2 percent of muscle each year without training. Strength exercises send growth signals to muscle fibres, counteracting this drift. Just two to three sessions weekly halt decline, sometimes reversing it. This isn’t cosmetic—it’s functional survival for stairs, groceries, grandkids.   Chair Squats: The Foundational Move Sit in a sturdy chair, feet hip-width apart. Stand up without using your hands, pause briefly, then sit back slowly. Do 8 to 12 reps for three sets. Your thighs (quadriceps) and glutes activate heavily. Progress by holding light weights or doing the movement faster. Safe, trackable, works everywhere.   Wall Push-Ups: Upper Body Starts Here Stand arm-length from a wall, palms flat at chest height. Lean in, elbows bending, chest nearing wall, then push back. Ten to 15 reps, three sets. Builds chest, shoulders, arms. Too hard? Use a table edge instead. Too easy? Move farther from wall. Adjusts to anyone’s strength level honestly.   Resistance Band Rows: Back and Arm Endurance Loop a band around a sturdy post or door. Stand facing it, grab both ends, feet shoulder-width apart. Pull elbows back, squeezing shoulder blades together, release. Twelve reps, three […]
Dec 26

Fitness coach shares 4 things to keep in mind while doing your glute extension workout

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Abdul Hassoni shares tips on glute extension workouts, stressing the significance of correct posture to prevent back pain. All of us want that perfect body with our workout routines, be it at our home or while hitting the gym. However what we often miss is doing those workout routines correctly. Just a few centimeters might make more difference that we think they might. Instagram creator and personal fitness coach Abdul Hassoni in his recent video shared a couple of things to keep in mind while doing a glute extension workout routine. “When you see someone doing glute extensions like this…with back pain,” Hassoni captioned his post where a trainer asked the person doing the workout routine to correct his posture.   Here is how to do your glute extension workout correctly: “Set the pad a few centimeters below your hips,” Abdul wrote on Instagram. “This will allow you to bend at the hips rather than bending at the back,” he added. He explained how arching the back at the top targets the lower back more, stressing that doing so does not pose as a problem. However, if you want to isolate the glutes and hamstrings, you need to maintain a […]
Dec 23

8 Versatile Winter Workouts to Help Beat the Cold

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Sometimes, the cold, dark days of winter have you craving a cozy blanket and the couch — not the gym. But getting daily movement all year long is important for overall health, especially if you’re prone to the winter blues or low energy during this season. That’s where winter workouts come into play — the types that are ideal for snowy or rainy weather. “Workouts that elevate your heart rate will help you stay warm and work up a nice sweat,” says Jess Evans, a certified USA Boxing coach and trainer with the virtual boxing gym FightCamp. Read on for tips on maximizing your winter workout routine, plus the top eight winter-friendly workouts to try once the cold weather blows in.   How to Maximize Winter Workouts Now’s the time to use the winter elements to your advantage, says LaLa Duncan, a certified pain-free performance specialist and virtual strength and conditioning coach. Workouts in the snow, for example, force you to strengthen the muscles that help stabilize you and increase calorie burn, plus they require more effort than walking on dry pavement, Duncan says. “Walking on uneven surfaces is superb for engaging your core muscles,” she adds.   1. Brisk […]
Dec 20

7 Easy Exercises You Can Do At Home To Achieve Toned Arms

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If you’re looking to tone your arms, you can do so by doing exercises at home. Here are some easy exercises you can do at home to get toned arms. When you workout from home, it doesn’t mean you need to compromise on the quality of your physical activities and its results. You can perform specific exercises that can help you achieve the desired results. If you’re looking to tone your arms, you can do so by doing exercises at home. Here are some easy exercises you can do at home to get toned arms.   Exercises To At Home To Achieve Toned Arms   1. Triceps Dips Using a Chair This exercise targets the triceps at the back of your arms, which are important for toning your arms. Sit on the edge of a chair with your hands placed beside your hips. Lift your hips off the chair by straightening your arms, then lower your body by bending your elbows until your shoulders or back start to round slightly. Press back up to straighten your arms. This strengthens and tones the triceps and helps define arm shape.   2. Bicep Curls with Dumbbells or Household Items Stand with your […]
Dec 17

8 Strength-Training Workout Tips for People Over 50, According to Experts

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Here’s how to get the most out of every session.   Strength-training comes with a host of benefits regardless of your age, from more toned muscles to a speedier metabolism and more. But this form of exercise (also called resistance training) can be especially beneficial for women over 50 for combatting the changes that occur during menopause. And keeping in mind strategies that can maximize your strength-training workouts at 50 plus can go even farther towards helping you thrive. Strength-training is the most effective non-pharmacological intervention to combat both muscle and bone loss, said Juliana (Jewel) Kling, M.D., an internal medicine physician and the assistant director of the Mayo Clinic Center for Women’s Health. Research shows that women experience high levels of both during the menopausal transition (primarily caused by the sharp decline in estrogen), making them more susceptible to osteoporosis and associated problems, per the Centers for Disease Control and Prevention (CDC). That said, strength-training may help counteract these declines, according to research in The Journal of Clinical Medicine. And the benefits don’t stop there. Strength-training workouts can boost metabolism, support heart health, aid in weight management and support overall vitality, said Dr. Kling. “Additionally, [they] may improve mood, […]
Dec 13

The 8 Best Exercises for Upper Body Strength

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How to sculpt your upper body’s shape, add size, and fix your posture, according to experts. Beloved by gym bros and reality show contestants alike, upper body strength exercises have multiple benefits for gym performance and daily life. And contrary to popular belief, you don’t need to spend every day in the gym (or swap all your gym clothes for deep-V vests) to feel the benefits, either. With just a few sessions a week, you can achieve a more rounded, stronger body that’s built to last. Here’s how, along with a list of expert-recommended exercises to ensure you never get bored.   What we mean by upper body exercises For fitness purposes we can roughly divide the body into three sections: the lower body (legs), the core (abs), and upper body (everything from the chest up including arms, shoulders, and back—but not your head, you don’t need to exercise your head in the gym). Bench press, shoulder press, flys, shrugs, etc. all constitute upper body exercises. “When we talk about upper body exercises, we’re commonly talking about exercises which impact the pectorals, deltoids, triceps, biceps, lats, and traps,” says Kosta Telegadas, head coach and founder of Telegadas Performance Training. Telegadas […]
Dec 10

10 Best Bodyweight Triceps Exercises You Can Do Anywhere to Work Your Arms to Exhaustion

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You don’t need heavy weights to strengthen and define your arms. These moves are proof. Have you been spending hours in the gym trying to get that horseshoe shape in your triceps? To do it, you need to focus on all three heads: the lateral head, medial head, and long head. The good news is you don’t need heavy weights, or any weights at all for that matter, to strengthen and define your triceps. There are plenty of bodyweight exercises that are sure to exhaust your arms—as well as call your core and other upper-body muscles like your chest and shoulders in on the action. Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City, narrowed it down to the top 10 bodyweight exercises for your triceps. “These exercises are based on principles to gain power, strength, and muscle tone,” says Tamir. And, as mentioned, many of these moves will work your entire body—but that doesn’t mean they’re any less effective for your triceps: “Doing pressing movements such as pushups has been shown to activate the triceps even more than isolation exercises,” says Tamir.   10 Best Bodyweight Exercises for Triceps Directions Add these moves to your […]
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