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Lower back pain can be persistent and difficult to fix. These yoga poses can help. Lower-back pain plagues just about everyone at some point. A widely cited Canadian survey from the late 1990s found that nearly 85 percent of adults will experience some kind of lower-back pain in their life. Whether you’re recovering from an injury or just deskbound and stiff, gentle stretching and strengthening can help alleviate pain. “Even a little yoga can go a long way,” says Alyx Walkinshaw, a yoga instructor behind the book and app Yoga for Seniors and Adults. “I really identify with the beginning yoga practitioner and with making the practice accessible to everyone. No matter how busy you get, yoga can help bring you back into balance,” Walkinshaw says. Here, she walks us through a sequence of nine poses that will help mitigate and prevent persistent lower-back pain. Roll Down/Roll Up with a Forward Fold What It Does: This movement is a great way to warm up your entire spine, lower back, hamstrings, calves, and ankles. Start your practice here to open the areas of the body you’ll be working in this sequence. How to Do It: Start standing with your feet […]
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Exercise doesn’t always involve the gym — some common tasks and errands count, too. Only 23% of US adults meet all the weekly exercise guidelines, according to the Centers for Disease Control and Prevention, despite understanding the health benefits of working out. So even though you know everyone should exercise regularly, chances are high that you have trouble motivating yourself to actually do it. So what gives? There are a lot of reasons that people don’t exercise more. You may be short on time or energy, or you may not have the equipment that you feel like you need. But while you might imagine sneakers, sports bras and weight benches when you think of “exercise,” you don’t have to hit the gym to meet the CDC’s guidelines for physical activity. In fact, the CDC’s 2018 National Health Statistics report, which contains that 23% statistic, doesn’t mention the word “exercise” once. Instead, it’s all about physical activity and movement — whether for work, play or by doctor’s orders. For most of human history, physical activity was incorporated into people’s daily lives in the form of labor and chores. These days, people spend a lot more time sitting still on couches, […]
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You’re probably familiar with that feeling of rejuvenation post your workout, despite having thoroughly exhausted yourself during the session. And if you’ve ever wondered about the science behind the irony, it’s because when you work out, blood is pumped to provide energy to your muscles and keep them nourished. This process causes muscle hypertrophy or muscle growth which stays for a short duration until after your workout and then decreases gradually. But if you want to keep your muscles pumped long after your workout, you need to ensure they are nourished well. Here’s how you can prolong pumped muscles post your workout: 1. Increase your reps You can perform variations of strength training exercises with a high number of repetitions and low resistance setting. The higher number of reps will increase your heart rate and blood flow to your muscles which will ultimately keep them pumped for longer. 2. Down a protein shake post your workout Consume a protein shake post your workout since it contains carbs and protein which will begin the recovery process of your muscles and minimise breakdown. Along with a scoop of protein powder, include fresh fruit juice or milk blended with a fresh […]
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If you’re here looking for the best arm exercises for your next gym session, you’ve come to the right place. With biceps being one of the most popular body parts to train, whether you’re a bro split veteran or a total gym novice, there’s no doubt you’ve heard of a bicep curl… arguably one of the most well-known arm exercises out there. Don’t be fooled by the obsession with the two muscles on the front of your arm, though… The triceps contain more muscle mass than the biceps and are often left neglected in the pursuit of t-shirt-bulging arms. No matter if your goal is size, strength or definition – we’ve put together the core, and most important arm exercises to help you achieve your goals. It’s time to take your biceps and triceps workouts to the next level and feel the pump from the very best arm exercises for increasing muscle mass, strength and performance. Create your own arm workout by combining the arm exercises in this article, or add a selection to the end of your current workouts. HOW MANY SETS AND REPS SHOULD YOU DO WHEN TRAINING ARMS? Before we get into the best arm exercises, […]
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Strength training is a progressive type of training. This means that the more you increase the intensity, the more results you will notice. There are certain ways which help you increase the intensity of strength workouts without too much effort. Of course, you can always add more weight but that’s not easy and that’s why we have decided to share few other ways which will help you get the most from these strength workouts. With these tips, you will make your workouts more effective. Lower the stability That’s right, you’ve read that correctly. While you are performing strength workouts, slow down the repetitions. In this way you will reduce the stability of your body and increase the resistance. When it comes to cardiovascular workouts you can change the speed of your performance. This is a great way to boost burning of calories. Some workouts are much better if they are performed on unstable surfaces like special fitness balls. Change the angle Here’s another simple way to practically force the body to put more effort in each exercise. The more frequently you change the angles of exercising, the more efficient the exercise will be. For instance, while you are performing push-ups, […]
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Let’s discuss some easy at-home workouts that will help you stay on track in winter. The winter season is in full swing. This means, most of us want to stay in bed and avoid getting out of the house. Many of us end up skipping our workouts and even start overeating in the winter months. Although overeating in winter months is a biological reaction, it does not make it okay. This change in diet along with lack of exercise can make you gain weight and expose you to a variety of ailments. Hence, it is important to follow a workout routine even in winter. While getting out of the house might seem difficult, you can ensure better health by working out at home. Let’s discuss some easy at-home workouts that will help you stay on track in winter. Weight loss tips: Here are exercises to perform at home this winter: 1. Jumping rope Rope jumping is one of the most commonly known exercises. This easy-to-do, cheap and efficient workout exercise ensures a well-rounded full-body movement workout. It is easy to do and can be mastered through practice. You just need a jumping rope which you can order […]
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One word you probably hear plenty of when it comes to building strength is stability, and targeting your glutes through exercise is one of the best ways to naturally support your body. Squats may be one of the most well-known lower-body exercises, but single-leg movements are equally useful for evening out muscle imbalances and individually working both your glutes and legs. Our personal favorite? The single-leg RDL. Focusing on targeting the hamstrings (or glutes depending on how you do it) the single-leg RDL is accessible to all fitness and strength levels, easily modified by keeping both feet on the ground or increasing your weights. Below, fitness trainer BB Arrington, CPT, provides her top tips for nailing this move for a more balanced base of strength—plus, better stability. How to do a single-leg Romanian deadlift. How-to: Stand on one leg with your weight in the opposite hand. Keeping your standing leg soft and core braced, allow your back leg to rise up into the air. Keep upper body tight for increased stability. With your hips square, drive your hips backward. Return to standing to complete the repetition. That’s one rep. Complete all reps on one side before repeating on the […]
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Don’t suffer through another bad workout. You can supercharge your gym sessions by incorporating these five tips into your daily routine. Several obligations take precedence over working out today. First, time is precious, so don’t waste a second on a bad workout. It’s hard enough to plan for the good ones. Your time in the gym can feel wasted if you are straining your muscles, lacking energy, completing incomplete sets, working out longer than you intended, and getting shoddy results. You can improve your efficiency, strength, and even your time at the gym today, tomorrow, and beyond by doing a few simple things before and after you go. So if you plan to schedule your day around the gym, ensure you’re well-rested, your strength tank is full, your playlist is ready to go, and you remember these tips. The result? A stronger, fitter body. Now that is worth striving for. Preparing your body before a workout is key! Workouts don’t begin when you walk into the gym – they start when you wake up in the morning and continue throughout the day. So it takes more than packing a gym bag to prepare for a gym session. Eating the […]
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Working out is hard as hell—even before you hit the gym. Sometimes the best intentions, like setting an early alarm or packing sneakers in your work bag, won’t be enough to get you psyched about the grueling training session you’ve got planned. The truth is that every day won’t feel like a fitness fairytale, so don’t be so hard on yourself. Plus, it’s totally fine to skip the occasional workout. In fact taking extra time to recover may help you reach your fitness goal faster (hi foam roller!). But before you hit snooze or head to happy hour with sweat-free gym gear, think about whether you’re skipping one session or playing fitness hooky on the reg. It’s called working out for a reason—you have to show up and do something in order to see results. If you need a little inspiration before you get your fitness on, try these 17 ways real women motivate themselves to get #UpNOut. 1. Write down your goals and look at that list often. “I’m always fighting the battle of immediate versus long-term gratification, so I try to find ways to immediately remind myself of the long-term plan by writing little messages on my […]
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If you keep bringing your attention back to meditation every time your mind wanders, here are 5 health tips by Yoga expert to tackle mind wandering and achieve this evolution of consciousness where we are more alert, self aware, sensitive and relaxed. Mind wandering during meditation is very common where an unintentional and unrelated spontaneous shift of attention occurs and the mind tends to regale in varied thoughts which can disrupt the primary task of developing a healthy relaxed and stable mind set. If you keep bringing your attention back to meditation every time your mind wanders, fret not as we got you sorted with 5 health tips by a Yoga expert to tackle mind wandering and achieve this evolution of consciousness where we are more alert, self aware, sensitive and relaxed. In an interview with HT Lifestyle, Yoga Master and Spiritual Guru – Grand Master Akshar – shared, “The purpose of meditation is to evolve our consciousness as humans living on this planet. In order to achieve this evolution of consciousness we need to build ourselves to become more alert, self aware and sensitive to the environment around us. For the purpose of meditation we need to find […]