Mar 11

Breathe for a Better Workout

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Tips to help you through favorite exercises   “Breathe!” Personal trainers and their peers like to remind you of this, as if you don’t know how. You’ve been inhaling and exhaling all your life. But during a workout, you might not be getting it right. Whether you’re running, walking or doing squats, learn the best techniques to get the smoothest performance out of your activity.   First: Why not breathing is bad “We tend to hold our breath as a way to stabilize the torso and create pressure around the abs,” says Galina Denzel, coauthor of Eat Well, Move Well, Live Well: 52 Ways to Feel Better in a Week. If the exercise gets intense, we hold our breath as a way to get extra strength out of the core, “so it then becomes a crutch.” That’s not good. We need regular oxygen to feed our muscles. This is why we breathe heavily and consistently while running and walking, she says. By cutting off the oxygen to our bodies, we risk hernias, muscle cramping and dizziness, which can lead to a fall. For a safe and effective workout, try these techniques.   When you’re running Be a “belly breather,” says […]
Mar 08

Workout For Seniors: Follow The Road To Fitness In Your 70s With These Tips

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In this article, we discuss some tips you can follow when working out if you are in your 70s.   Engaging in regular physical activity in your 70s is essential for maintaining independence, vitality, and a high quality of life. Exercise strengthens muscles and bones, reducing the risk of fractures and falls. It supports heart health, lowers blood pressure, and helps manage chronic conditions like diabetes and arthritis. Additionally, working out improves flexibility and mobility, enabling better performance in daily activities. Beyond physical benefits, exercise boosts mood, sharpens mental clarity, and reduces the risk of cognitive decline. Staying active enhances sleep quality, increases energy levels, and fosters a sense of achievement, contributing to overall well-being. Read on as we discuss some tips you can follow when working out if you are in your 70s.   9 Fitness tips for people in their 70s   This ensures safety and helps create a personalised exercise plan, minimising the risk of injury or exacerbating existing health conditions. Schedule a check-up with your doctor to discuss your fitness goals and health conditions. Request guidance on exercises that suit your medical history, especially if you have heart issues, joint pain, or osteoporosis. Engage in activities […]
Mar 05

At-Home Arm Workout: 10 Moves, No Weights Required

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If you want strong, toned arms without weights, try this at-home arm workout that uses bodyweight exercises—from tricep dips to planks—to strengthen your arms. Traditional arm exercises like bicep curls and shoulder presses work great for strengthening the upper body—but they usually require some weights to get the best benefit, Roxie Jones, NASM-CPT, a personal trainer and SoulCycle instructor, told Health. Instead, work your arms with these 10 bodyweight arm exercises developed by Jones.   1. Tricep Dip Sit on the floor with knees bent and feet flat. Place hands behind you, elbows bent, wrists underneath shoulders, and fingertips facing in toward the body. Straighten your arms and lift your butt off the floor. Slowly bend elbows to lower body toward the floor. Straighten your arms again, using your triceps to push yourself up. Repeat.   2. Reverse Plank Sit on the floor with your legs extended in front of you. Place hands slightly behind you, palms on the floor underneath shoulders, fingertips facing in toward the body. Press into palms to lift hips and torso off the floor. Keep arms and legs straight, and make sure abs and glutes are engaged. Pause for a few seconds. Lower back down […]
Mar 02

The 10 Best Barbell Biceps Curls for Strength & Size

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Add variety to your arms day arsenal with these challenging straight-bar options.   If there’s one muscle that demands attention, it’s the biceps. The feeling of your arms getting bigger with every curl is a rite of passage, and no exercise delivers a biceps pump like barbell biceps curls. Why? You can load up to your biceps content, sparking serious gains. But don’t stop at the standard underhand curl—your arms will swell with pride when you vary grip position, range of motion, and execution style. Here, I’ll break down the 10 best barbell biceps curls, explaining how each one targets your arms from a different angle for enhanced biceps development. Get ready to train smarter, harder, and heavier. Afterward, you may need to buy some new shirts.   Benefits of Using The Barbell For Your Biceps Exercises The barbell biceps curls are considered the king of biceps exercises, but you need variety to improve size and avoid overuse injuries. Changing grip positions, body positions, and range of motion enhance arm strength and muscular development. These 10 variations keep your muscles adapting and ensure peak flex appeal by hitting both the biceps’ short and long heads and forearms. Whether you’re chasing […]
Feb 26

Boost your energy and improve circulation with this 5-minute workout

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Take a movement break! Just a few minutes of exercise can combat the adverse health effects of sitting all day.   When most of us think of exercise we think of a solid 30-minute walk or a strength-training routine. But small chunks of movement throughout the day — even just five minutes at a time — can have lasting health effects, especially if you sit all day. If you’re at home on the couch or working in front of a computer, stand up and get in a quick movement break. Kenta Seki, a lead trainer at FitOn, shares five simple movements that can stimulate circulation and energize your body and mind.   A standing, low-impact bodyweight workout Warm up Cross punches Start with your feet wider than hips-width apart. Bring your arms up in front of your chest. Turn your torso to the right punching your right arm straight across the body at shoulder height. Come back through center, and turn your torso to the left, punching your left arm straight across the body at shoulder height. Continue alternating side to side, performing 10 punches on each side.   Hamstring curls Standing with your feet as wide as your hips, […]
Feb 20

How to stay healthy in winter: 14 wellness tips for cold months

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Avoid getting sick this winter by eating healthy, keeping yourself hydrated and getting sun exposure. So, learn how to stay healthy in winter. If you are not coughing, you will come across many people coughing and sneezing around you at this time of the year. That is because cold and various respiratory illnesses tend to be more common during winter. Your immune system may get suppressed, and make you sick. The problem is that when you are indoors, the central heating system can make the air dry. Even outdoors, you will be exposed to dry air. This can affect your health in several ways. If you don’t know how to stay healthy in winter, these ways to make your immune system strong will come in handy and help you avoid getting sick this season.   Why do people fall ill during winter? You should think about how to stay healthy in winter, as it is easy to get sick during cold months. The main reason for infections being quite high in winter is the combined effect of environmental and physiological factors. During a 2018 study published in Scientific Reports, 7 percent of women with asthma and allergic rhinitis expressed exacerbation […]
Feb 19

7 effective ways to stay motivated for regular workouts

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Staying motivated in your fitness routine involves enjoying your workouts, having a consistent schedule, and involving a workout buddy. Mixing different types of exercises, tracking progress, and joining fitness communities can also maintain long-term engagement. Recognizing rest days as essential and setting clear goals further enhances motivation and commitment. Staying consistent with workouts isn’t just about discipline—it’s about finding the right mindset and approach that keeps you coming back for more. We believe that fitness should be a fun, fulfilling journey rather than a rigid routine. Here are five tried-and-tested ways to stay motivated and make exercise a long-term habit:   Pick a workout you truly enjoy Let’s be real—if you don’t enjoy it, you won’t stick with it! Whether it’s dancing, weightlifting, Zumba, or mobility yoga, choose workouts that excite you. When fitness feels like fun rather than a chore, you’ll be naturally motivated to show up every day. A workout that you look forward to is the greatest. Enjoy the process instead of viewing exercise as a chore, whether you’re lifting weights, going to a workout class, or simply going for a walk. It’s easier to stick with something you enjoy. Make your workouts part of your daily […]
Feb 17

How To Train Your Legs With Lower Back Injury? 5 Effective Workout Tips To Follow

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Lower back injury not letting you hit the gym? Here are 5 ways to train your legs while you are recovering from a lower back injury. Owning the gym like a superhero but low-back pain threw a wrench in your leg day plans? Restriction on lower body training can be annoying, particularly when it comes to leg work. If you follow some guidelines and take some safety measures, you can still exercise your legs while recovering from a lower back injury. Just one paragraph should replace this one.   How To Train Your Legs With Lower Back Injury? Although, it is advisable to avoid indulging in any kind of training sessions while recovering from an injury, especially for the lower back, here are some expert-backed tips to keep your spine healthy and on track and still do some easy and effective exercises for your legs, glutes, and quads:   Listen To Your Body First and foremost, pay attention to what your body is telling you and seek medical advice. Even if the advice provided here may be useful, it’s crucial to recognise your health and heed medical advice.   Avoid Heavy Weight Lifting Giving priority to activities that reduce stress […]
Feb 14

8 Exercises Personal Trainers Recommend You Do During a Workout

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These exercises will improve your strength and are great for people at every fitness level.   When it comes to fitness, it can be difficult to figure out what you should do during a workout if you don’t have a favorite exercise or set routine. This is especially the case for those who are new to working out. When faced with endless options for exercise, where should you start? We asked personal trainers to narrow down the best exercises for a range of fitness goals. These will help you boost your strength and endurance and support your mental health while still being easy to modify based on your fitness level.   1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from, whether you’re a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. “The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings and calves,” says […]
Feb 10

7 day exercise plan to lose 5kgs and build muscle strength in a month

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Losing weight and building muscle strength at the same time might sound challenging, but with the right workout plan, it’s completely doable! If you stay consistent, follow a balanced diet, and focus on effective exercises, you can lose around 5 kgs and also feel stronger in just a month. This 7-day workout plan is designed to burn fat, tone muscles, and improve overall fitness. It includes a mix of strength training, cardio, and active recovery, ensuring that your body gets the best results without overtraining. Here’s the plan that you need to follow!   Day 1: Full-body strength training Start your week with strength training to activate all major muscle groups. Strength training helps burn calories even after the workout and builds lean muscle. Workout routine: Squats – 3 sets of 12 reps Push-ups – 3 sets of 10 reps Dumbbell Rows – 3 sets of 12 reps (each arm) Plank Hold – 3 sets of 30 seconds Lunges – 3 sets of 12 reps (each leg) Tip: Use moderate weights and maintain good form to avoid injury.   Day 2: High-intensity interval training (HIIT) for fat loss HIIT workouts are excellent for burning calories quickly while improving heart health. […]
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