Oct 04

A 7-Day Workout Routine To Help Meet Your Fitness Goals

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A well-balanced workout schedule can help you reap the benefits of physical activity, such as boosting your mood and helping with sleep.1 The key to an effective workout plan is to challenge your body and engage your mind by adding various cardio, full-body, stretching, and weightlifting exercises. Though general physical activity recommendations for adults include aerobic exercises and strength training, your workout routine also depends on your fitness goals. Read on for a sample weekly workout schedule by Jacklyn Romano, CPT, a certified physical therapist based in New Jersey, and Sharon Gam, PhD, a certified personal trainer and health coach.   The Sample Workout Schedule Romano and Gam designed this seven-day workout plan to help you develop a regular exercise routine. Here’s what each day of the schedule entails:   Monday: Cardio Tuesday: Lower body Wednesday: Upper body and core Thursday: Active rest and recovery Friday: Lower body with a focus on glutes Saturday: Upper body Sunday: Rest and recovery   The CDC has recommended that adults aim to get at least 150 minutes of moderate-intensity physical activity per week. This amount of time equals a minimum of 30 minutes per day, five days per week. The second part of […]
Oct 02

How Much Should You Be Able to Back Squat?

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Guys yearn to build strength in this gold-standard exercise. Here’s the weight you should be aiming for when you train.   TESTING YOUR LIMITS is an integral part of any training plan, whether you’re performing max pushups or holding a plank. When it comes to strength benchmarks, there are a few classic moves that are typically used to gauge your ability. For your upper body, you might consider how much weight you can bench press. For the large muscles in the lower body, it’s common to use the barbell back squat as your go-to heavyweight exercise. That leads us to the obvious question: How much should the average guy be able to squat? What if you’re relatively new to lifting, or you aren’t sure when it’s time to add weight to the bar? First, don’t fixate on how you stack up to the guy next to you at the gym. Everyone’s goals and training history are different. “Volume, intensity, and desired outcome are variables that will impact how much and how often weight should be added to someone’s squat program,” says Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance. That said, if you’re curious about where you stand […]
Sep 27

9 Must-Know Strength Training Moves for Beginners

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This total-body beginner weight lifting routine is the easiest way to ease into strength training as a newbie.   You’ve probably heard that you should do strength training workouts, but maybe cardio-based activities like running a few miles or hopping on a spin bike fit your personality more. While that’s totally fine, you should keep in mind that the benefits of strength training are too good to pass up, and they range from building muscle endurance to preventing injury. Read on for a beginner’s guide to strength training and a closer look at key exercises you can implement into your workout regimen.   How to Add Strength Training Exercises for Beginners to Your Fitness Routine Most people think of weightlifting when talking about strength training. Contrary to popular belief, you can build muscle strength using various methods, including using your own body weight, resistance bands, cable resistance machines, and yes, weight machines and free weights. Start small with your weights and increase as needed: “Choose a weight that’s just heavy enough to complete 10 reps, and by that eighth rep, you feel really happy it’s almost over,” says Joel Freeman, creator of the LIIFT4 program and Beachbody Super Trainer. “This […]
Sep 25

The three best exercises for building upper-body strength, according to an expert trainer

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Simplify your workouts with these dumbbell moves   If you want to tone your arms, try adding some upper-body strength training exercises to your workouts. This doesn’t need to be complicated. In fact, you can build muscle in the arms with nothing more than a pair of dumbbells. To help you create a simple but effective strength routine, we asked Alasdair Nicoll, personal trainer at The Fitness Group, for his top three upper-body exercises. “When we’re training the upper body, we’re generally focusing on the chest, shoulders, back and core,” he says. This might sound like a lot of different muscle groups. But by focusing on compound exercises —which are moves that target multiple muscle groups at once—you can build strength efficiently without spending hours in the gym. Choose a weight for each exercise that is manageable but challenging for the repetitions (reps)—the last few reps should feel difficult.   The best three exercises for building upper-body strength   1. Push-up The push-up is an exercise known for targeting the chest but it actually works a wide array of upper-body muscles. “It not only works the chest muscles but it’s also good for core strength and working on stability of […]
Sep 22

Lower abs workouts: These 5 Pilates exercises will build ab definition

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Your lower abs workouts need these 5 moves, so here they are   If you’re currently building a lower abs workouts library in search of a sculpted six-pack and rippling v-cut abs, these five Pilates exercises can help strengthen your core and build lower ab definition. In the hunt for those pesky sought-after v-lines, lower ab exercises mainly target the lower part of your rectus abdominis (known as your outer six-pack muscles) and deep core muscles like the transverse abdominis and internal obliques. But while lower ab exercises can undoubtedly build strength, tone and definition, does Pilates for weight loss work? Well, it’s not that simple. Sculpting rock-solid abs also depends on diet, genetics and a varied exercise routine to reduce body fat (learn how to calculate your body fat percentage and why it matters). According to Yale, high stress levels can also contribute towards stubborn pockets of abdominal fat, which makes achieving fat loss goals trickier. But all is not lost. While you can’t spot-reduce fat, you can certainly couple a healthy diet with a repertoire of lower ab exercises — like this lower ab workout with 18 million views — to ramp up your chances of success. Read […]
Sep 20

Age is no bar for a workout! 6 tips to stay healthy and strong after 50

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Workout after 50 is not impossible. Being a little conscious can help you follow a routine, suggest an expert. Read on for tips!   As many people who are living the post-50s life may tell you, age is sometimes only a mental barrier! Once you put your mind and heart to something, you most likely can do it. Yes, challenges to workout once you cross the age of 50 are many. But it isn’t impossible. Adding simple habits to everyday life can help you workout after 50. “Exercising at this age is extremely important,” says Robin Behl, fitness enthusiast and The Tribe India co-founder. He shares that 50-plus people must explore different methods of training to keep the mind and body active and connected.   Tips to workout after 50   1. Indulge in 30-45 minutes of cardio daily: Walking, jogging, climbing the stairs or skipping – do what you like, but include cardio during the day. It’s the best way to keep the blood flowing and is the key to feeling energetic all day.   2. Focus on spinal health, shoulder and knee rehabilitation Spend 10-15 minutes a day focussing on these parts of your body. They say you’re […]
Sep 19

Rainy Day Workouts: How To Exercise Safely And Effectively In Monsoon

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From increased risk of injuries and accidents to infections, the monsoon can pose many problems for fitness enthusiasts.   For people, who love to exercise outdoors, monsoon can be a fun spoiler. From increased risk of injuries and accidents to infections, it can pose many problems for fitness enthusiasts. Considering this, many tend to halt their fitness regimen, which may not be the best solution. To bring all your worries to an end, we spoke to Ishaan Arora, Karnal-Based Body Building India Certified Fitness Trainer, who currently provides online fitness-related tips to learn about how to safely and effectively exercise during the monsoon.   Risky Conditions Before diving into the rainy day workout strategies, it’s essential to understand the potential risks posed by exercising in the monsoon. “Slippery surfaces can lead to accidents and injuries, while damp and humid conditions create an ideal breeding ground for bacteria and fungi, making you susceptible to infections,” stated Arora. He added that the drop in temperature during rain may cause muscle stiffness and increase the risk of strains and sprains.   Safety First To ensure a safe workout, it’s vital to take certain precautions.   Choose the Right Footwear The expert advised people […]
Sep 18

5 Healthy Living Tips for People Who Have Diabetes

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R&B legend and cookbook guru Patti LaBelle shares her secrets for better living. Just because a lot of folks abandon their New Year’s resolutions doesn’t mean you can’t get on track and make 2018 your healthiest year yet. We caught up with two people who have successfully managed diabetes for years – Grammy award-winning R&B and soul queen Patti LaBelle and David Marrero, PhD, director of the Diabetes Translational Research Center at Indiana University School of Medicine – and asked them for their best tips to get and stay healthy this year.   1. Know Your Levels We know it sounds basic, but when it comes to living well with diabetes, knowing and controlling your blood glucose levels is vital. Dr. Marrero recommends using your home glucose monitor frequently or wearing devices that your track your glucose and guarantee that the correct amount of insulin is released at the right time. “It is really important to know where you’re at and where you’re headed,” he says. “And if your levels are not where they should be, take corrective action to bring your glucose back to where it needs to be.”   2. Prepare Your Own Meals Avoid the added fat […]
Sep 16

Is high intensity workout advisable for stroke survivors? Here’s what you need to know

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A recent research, published in the journal Stroke, showed that one-minute bursts of high-intensity interval training over 19 minutes are more effective than traditional moderate exercise for improving the body’s aerobic fitness after a stroke. While the importance of exercise in stroke rehabilitation cannot be overstated, experts on Saturday affirmed that short bursts of high-intensity interval training (HIIT) could be more effective than continuous moderate physical exercise. When a stroke occurs, blood flow to the brain is disrupted, leading to damage that can impact physical and cognitive functions. Exercise plays a crucial role in the rehabilitation process by promoting neuroplasticity, where the brain reorganises itself to recover lost functions. HIIT involves repeated one-minute bursts of intense exercise followed by short recovery periods. Use of a stationary bike, treadmill, bodyweight, kettlebell, dumbbells, or jumping rope are some examples of HIIT workouts. “HIIT represents a paradigm shift in rehabilitation, particularly for stroke recovery,” Dr Vikram Huded, HOD and Director and Clinical Lead, Interventional Neurology, Narayana Health City, told IANS. “Unlike traditional continuous moderate exercise, HIIT enhances cardiovascular health more efficiently by pushing the body to adapt to short, intense bursts of activity,” added Dr Raghvendra Ramdasi, Consultant Neurosurgeon, Jaslok Hospital, Mumbai. Several […]
Sep 13

Cycling for Health: How cycling can be the best workout you should do

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How cycling improves physical and mental well-being​ In a time when pursuing mental and physical well-being is crucial, cycling appears to be a flexible and approachable remedy. Cycling has become known as a potent instrument for improving general well-being, going beyond just being a leisure or transportation exercise.   Physical benefits:   1. Cardiovascular health​ Riding a bicycle can provide an intense cardiovascular exercise that works all of the major muscle groups and increases heart rate. Frequent cycling reduces the risk of cardiovascular diseases by strengthening the heart, lowering blood pressure, and improving circulation.   ​​2. Weight management​ Regular cycling helps you burn calories and maintain a healthy body composition. It also helps you lose weight. Every cycling session, whether it’s for a weekend ride on the trails or as part of a work commute, adds to the calorie expenditure that supports weight loss objectives. ​​ 3. Muscle tone and strength​ Chandan Khanna, fitness expert & Co-founder of HDOR says, “Cycling’s repetitive motion improves muscle tone and endurance by focusing on the quadriceps, hamstrings, and calves, among other leg muscles. Furthermore, riding on different types of terrain or including climbs uphill puts muscles to the test and promotes strength development.” […]
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