Sep 17

Yoga For Better Sleep

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Yoga is a relaxing and soothing way to end your day, and yoga for sleep will provide you with the best rest. According to a national survey, over 55 percent of respondents who practiced yoga said it helped them sleep better. Yoga for sleep in bed was said to help relieve stress by over 85% of those surveyed is yoga for better sleep. Supportive props such as Blocks (or stacks of books), blankets, and bolsters can be used to make postures more comfortable to stay in them for extended periods and continue to breathe. Practice Tips: Breath with long, complete, and deep inhalations and exhalations Begin warm-up in Balasana (Child’s Pose) for 1 minute (10–15 breaths) Yoga for sleep poses that will help you get a good night’s sleep better are:   1. Utthan Pristhasana (Lizard Pose) Duration- 1 minute on each side Bring your left foot forward and between your hands and lower your right knee to the floor from Adho Mukha Svanasana (Downward-Facing Dog Pose). Place your elbows upon a block or the floor while walking your left foot to the mat’s outside edge. Stay in this position for 10–15 breaths—rep on the opposite side.   2. Salabhasana […]
Sep 17

Part II: Ten-Minute Workout that Will Blast Away That Belly Fat

by kevin in Workouts 0 comments
This HIIT workout combines core exercises with cardio using a jump rope. You should complete the first three routines before moving on to the final three found here. Pilates 100s Lie flat on the ground with your body facing upwards towards the ceilings and your hands by your side. Lift both knees into the air and keep them bent at an angle of 90 degrees. Engage your core and raise your shoulders and part of your upper body from the ground. At the same time, start to pulse your arms – raise them from the ground and letting the natural movement take over, and take long deep breathes as you do so. Counts of ten for both exhaling and inhaling are the best breathing pattern for this. You need to make it to 100 arm pulses as you hold this position and continue to breathe deeply, whilst keeping the core fully engaged. Nothing but your arms should be moving in this position. Once you reach 100 pulses, go for another 30 seconds on the jump rope. Slow Bicycle Lie flat on the ground with your body face upwards towards the ceiling. Bend both the knees and hips so the sit […]
Sep 17

7 awesome forearm workouts you’ve never tried before

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They’re one of the most important muscle groups in your body, responsible for everything from your ability to hold heavy objects without pain or discomfort to your ability to lift heavier weights in the gym. But they’re also one of the most visible; even when there’s no sun these guns will be out. Forearms are one of the most under trained body parts – we guarantee that you’ve never heard anyone say “I want a great pair of forearms!” But strong and healthy forearms can not only give you more athletic-looking arms, you’ll also benefit from a better grip and improved muscular endurance. Why is it then that so few people make any effort to train them at all? It is a fear of developing arms like Popeye? A lack of awareness about the huge impact that grip and wrist strength has on your ability to train your upper body? Or is it just a lack of interest? If you think your forearms are a weak point, then you really need to read on…   Why are forearm exercises important? Ask a dozen different fitness enthusiasts for their favorite body parts to exercise and rarely will you hear the forearms […]
Sep 16

5 exercises to tighten and tone your arms for summer

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Add this 10-minute upper body routine to your regular workout to tone flabby arms for summer. We all have those trouble zones we’re self-conscious about and want to tone up. Perhaps it’s your midsection or your glutes. For many, upper arms top the list, and this is the time of year this insecurity is brought to light. The good news is that by adding the right exercises to your workout routine you can start strengthening the muscles in your arms rather quickly. One of my clients added a 5-minute arm routine to her typical workout routine and noticed a change after just three sessions. Within a week she already felt more confident in her sleeveless tops and dresses. If tightening and toning the arms is on your list of summer goals, try adding these exercises to your fitness regimen three times a week. I recommend performing them with 3-5 pound dumbbells. Remember that some exercises may be easier than others, so it’s okay to alternate between weights based on what feels right for your body. My favorite way to put these exercises together is to perform one set of 10 repetitions of each, and then repeat the whole circuit three times. In the end, you’ll complete 30 […]
Sep 16

10 Best Exercises To Do At Home For Women

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Regular exercise is the key to relieve stress and to promote good physical and mental health. Women who juggle between personal and professional responsibilities often fall short of time to pay attention to their fitness. But importance should be given to fitness from an early age itself to live a healthy and longer life. Routine exercises can help you treat health issues and can even avoid them, all you just need to do is take out 20-30 minutes a day for yourself. You might not be able to hit the gym regularly or step out for a daily jog or walk, but you need not worry. There are some exercises that you can do at home without any equipment. Here are 10 basic easy-to do-home exercises for women to stay fit. You could do it by yourself, or even hire a fitness trainer to help you.   1. Jumping Jacks It’s a basic exercise to start with. It’s important to warm up and stretch before starting the regular exercise. Jumping jack gives flexibility and help you increase the stamina. Keep your feet together and stand tall and keeping hands straight at your sides. While jumping, raise your arms above your head […]
Sep 16

14 Exercises for Seniors to Improve Strength and Balance

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In North America, falls are one of the leading causes of injury and death for senior citizens. However, you don’t have to fall prey to slips and falls. By exercising, you can improve your balance and your strength, so you can stand tall and feel more confident when walking. How to Improve Your Balance as You Age Read on to learn how to improve your balance as you age and what exercises help improve balance. Exercise 1: Single Limb Stance It’s best to start off with a simple balance exercise for seniors. Here’s how you do this one: stand behind a steady, solid chair (not one with wheels), and hold on to the back of it. Lift up your right foot and balance on your left foot. Hold that position for as long as you can, then switch feet. The goal should be to stand on one foot without holding onto the chair and hold that pose for up to a minute. Exercise 2: Walking Heel to Toe You might read this and wonder, “How is walking an exercise to improve balance?” This exercise makes your legs stronger, which enables you to walk without falling. Put your right foot in front […]
Sep 16

Don’t overexert yourself at gym

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A35-year-old woman died while lifting weights in a gym recently. This shocked fitness enthusiasts. BM spoke with experts to know the do’s and don’ts of exercising. Dr Divya Marina Fernandes, consultant, interventional cardiology and Heart Failure Specialist, Aster RV Hospital said: “We see athletes collapsing in gyms or on fields. This could mainly be attributed to conditions like hypertrophic cardiomyopathy and arrhythmias (irregular heart rhythm).” She advised getting a treadmill test before starting endurance training even for those under 40. She said basic life-saving skills like CPR are good to know. “Focus on building stamina and strength gradually and listen to your body. Take adequate rest when necessary. Avoid supplements unless they have been tested and certified by reputed bodies,” she added. A bad diet and other poor lifestyle habits are common among youngsters. Many are into performance-enhancing drugs and unscientifically marketed supplements. To add to it, heavy exercise without heeding to early symptoms is terrible for health. Trainers need to be aware of sports medicine and the risks of over exercising, said Dr Deepak Krishnamurthy, senior interventional cardiologist, Sakra World Hospital. A family history of heart attacks at a young age, symptoms like chest pain or uneasiness or effort […]
Sep 16

6 Tips For The Best Cold-Weather Workout

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With temperatures getting colder, it may be tempting to get back to the gym. But experts still warn against exercising indoors alongside other people: You might not be able to properly distance to avoid infection with the novel coronavirus. “Some people think you can work out safely in a gym as long as you wear a mask, but the reality is, anytime you’re indoors, you’re vulnerable to COVID-19,” says Ramsey Shehab, M.D., a sports medicine specialist at Henry Ford Health System. One potential solution is to get your exercise outdoors.   Winter Weather Workout Tips While cold air can make it challenging to breathe, our bodies adjust to reduced temperatures over time. The key thing to watch for is hypothermia (dangerously low body heat). “Viruses are more likely to attack our bodies if we’re in a cold state,” Dr. Shehab says. “If your internal body temperature drops significantly, it can suppress your immune system and make you more vulnerable to infection.” The good news: Adopting these six strategies can help ensure your outdoor workouts are safe and effective. Check the forecast. Know what the outdoor weather is and plan accordingly. Pay attention to the temperature, wind and moisture level. If temps […]
Sep 16

How to Do A Dumbbell Pullover with Proper Form

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The dumbbell pullover is a strength training exercise well known and loved by body builders for working the chest and back. You don’t have to be a body builder, though, to try this exercise. It’s suitable for many people as part of a resistance training program that can also improve cardiopulmonary function. This article explores the benefits of dumbbell pullovers, the muscles worked, how to perform them well, and some variations you could try — whether you’re new to exercise or experienced in training with weights.   What are the benefits of dumbbell pullovers? Dumbbell pullovers are a great exercise for the upper body with variations to target the chest, predominantly, and also the back muscles. The muscular focus of the exercise is somewhat dependent on the orientation of the upper arm bone within the shoulder joint, and which direction the elbows are pointed. The movement pattern of the exercise focuses on moving the arm in the shoulder joint, therefore creating mobility in this area. Another benefit? Dumbbells are an accessible piece of equipment, they can be used at home or in the gym. There are lots of different sizes and weights of dumbbells which can accommodate different people depending […]
Sep 16

How to Build a Better Treadmill Workout, According to a Celebrity Trainer

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Harley Pasternak, who’s worked with Ariana Grande, Lizzo, and Jessica Simpson, shares his best treadmill workout tips.   Personal trainer Harley Pasternak works with a slew of celebrities, including Ariana Grande, Lizzo, and Jessica Simpson, just to name a few. So when he shares workout tips on social media, it’s worth taking note. Recently, the trainer revealed some of his go-to advice on Instagram about how to “intelligently” work out on a treadmill, and it’s full of insider tips you’ll want to keep in mind. In the clip, Pasternak performs a variety of movements on a treadmill in socks — something he confirmed in the caption that he only did to “show exaggeration in the different positions.” In series of text, Pasternak suggested walking or running on your toes to strengthen your calves, doing lateral shuffles to work your abductors (the muscles that help the leg rotate to the side) and adductors (the muscles in the inner thighs that bring the legs to the center of the body), walking backward to improve your balance and strengthen your quads, and walking uphill to focus on your hamstrings and glutes. Want to max out your next treadmill workout? Pasternak shared more details […]
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