Nov 25

Forget pull-ups — this dumbbell workout builds your shoulders and biceps in just 5 moves

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Grab some dumbbells for this upper body pump   Looking for a good upper body session? Ditch the pull up bar or other upper body machines found in the gym and instead pick up a pair of dumbbells and get ready to train your biceps and shoulders with this five move workout. A standard pair of dumbbells will work for this routine or if you want to work with more than one size of weights, it’s worthwhile looking into using a pair of the best adjustable dumbbells, as this style of weight allows you to scale the weights as you train from one pair. If you are new to strength training then it’s worth speaking to a professional fitness trainer who can work with you on building confidence with weight training and teach you proper form. Even if you are a seasoned dumbbell user, avoid trying to lift too heavy for this routine as some exercises will feel more challenging than others with the dumbbell.   What is the five move shoulders and biceps workout?   Build and tone muscle in your shoulders using this dumbbell-only workout designed by fitness trainer Fiona Judd. Although you are only using one piece […]
Nov 20

How we can change our body shape with exercise

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For most of us, heading into a gym can lead to confusion about what exercises to do. If you want to change the shape of your body, can selecting certain exercises really work? Once we reach adulthood, our bone structure and proportions are largely fixed. Essentially, the length of your collar bones versus the size of your pelvis, and the length of your body compared to the length of your legs are big factors in determining proportions and aesthetic beauty. However, we can use exercise to enhance our body shape and appearance, as well as increase muscle and bone strength.   Fat and muscle We cannot physiologically change fat to muscle. For example, although doing lots of repetitions squeezing your knees together on a hip adductor machine creates a feeling of using this muscle group, it will not burn the fat deposits off the targeted area. What will occur is that with training, the muscles become stronger and larger, which may be contrary to what many women may be trying to achieve in attempting to sculpt leaner-looking legs. Another example is trying to burn off excessive abdominal fat, which increases the risk of chronic diseases such as diabetes and heart […]
Nov 17

5 Ways to End Muscle Cramps

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This is a common question among athletes. Muscle cramps are involuntary, intensely painful muscle contractions that nearly every athlete has experienced at some point. Some people experience them often and simply seem to be prone to muscle cramps.   What Can You Do? Cramps usually hit at the end of intense workouts or during endurance events because fatigued muscles are more likely to cramp. Novice athletes are more likely to have cramps as they fatigue more quickly than seasoned exercisers. If you carefully progress your workouts, you will avoid unnecessary cramps. Heat, and not being used to the heat, also increases the frequency of cramps. When the seasons change and summer arrives, ease into workouts in the heat. Additionally, carefully plan your fluids, electrolytes and carbohydrate intake to help avoid or delay muscle cramps.   Are You Drinking Enough? Studies on fluids and cramps have produced mixed results. Some studies find no associations, while other show that consuming fluids and electrolytes to avoid dehydration will prevent, or at least delay, muscle cramps. The benefits of avoiding dehydration are widespread, so even if it’s not 100 percent guaranteed that you won’t cramp, consuming adequate fluids during exercise will still improve performance. […]
Nov 14

Workout Tips: 6 chest exercises you can do at home without any equipment

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Here’s a workout tip for you: There’s no denying the appeal of a big, toned chest. Case in point: Jason Momoa’s unbelievable pectorals from Aquaman. But apart from being easy on the eye, a strong chest also helps you build overall upper body strength. Perhaps that’s why the bench at the gym is always so crowded. “By working on your chest, you will start building pushing strength, which will lead to improved functionality in day-to-day life activities like lifting a heavy bag overhead, pushing a broken-down car, etc.,” says Keerthan Naik, an internationally certified fitness and nutrition coach.   All you need to know about doing chest exercises at home, without any equipment   How effective are bodyweight chest workouts? It is possible to ditch weight training to work on your chest, although it might take longer for the results to be visible. “You should focus on doing more and more reps when performing bodyweight chest workouts,” says Naik, explaining how more repetitions can help in breaking down muscle fibre at the cellular level by taking it through a volume of work. He suggests doing a range of push up and dip variations to build a stronger chest at home. […]
Nov 11

5 Common Gym Injuries and How to Avoid Them

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Maximize your workouts while minimizing your chance of injury.   No gym goer wants to be sidelined due to gym injuries. Nevertheless, avid gym goers know it comes with the territory. “Pushing the limits in the gym is great because that’s where the gains happen, however, the gym, like most things in life, has an inherent risk,” says Shane McLean, A.C.E. CPT. “That’s why you must do everything possible to reduce that risk and remain injury-free.” The good news is that it doesn’t take much effort to ensure your gym injuries won’t take up space in your fitness routine. From muscle strains to pesky calluses, adding a few extra precautionary steps into your workout routine will lessen your chance of injury and keep you off the sidelines.   Top Common 5 Gym Injuries You Can Avoid   Calluses and Blisters Known as a badge of honor for all the hard work, however, McLean shares they can become painful and problematic during exercises like pull-ups, deadlifts, and rows.   Avoid It by: Wear gloves or lifting straps to cut down on friction. Keep your hands dry and moisturized to prevent cracking.   Muscle Strains This injury can result from overstretching or […]
Nov 08

5 Tips for Running in Cold Weather

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If you’re a seasoned outdoor winter runner, you know how invigorating running in cold weather can be. You also know that keeping your head, core and hands warm are a few keys to a successful cold weather run — keeping frostbite at bay. For beginner runners, taking on the cold months to run outside has many surprising and proven benefits. It may seem a bit daunting at first, but if you prepare accordingly, you may just learn to love cold weather running. There are also a lot of physiological benefits to running in the cold. Tom Holland, exercise physiologist and author of the book The Marathon Method, says, “The colder the weather, the less heat stress on the body, which makes it significantly easier to run.” From strategizing your outfits for an impactful outdoor experience to learning and understanding breathing in the frosty cold air, and exploring the physiology and benefits of running in winter months, there are many factors that will make for a great cold run.   Breathe and Pace Yourself Breathe in, breathe out. In a runner’s world, breathing and breath patterns are a huge part of having an effective workout. Having the proper techniques can set […]
Nov 05

Want To Get Your Workout Back On Track? Follow These 10 Tips

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Below we will discuss some easy tips to help you get back on track with your daily workouts. Daily workouts are important for maintaining good physical and mental health. They help strengthen muscles, improve cardiovascular fitness, and release endorphins that contribute to overall well-being. During festive period, it can indeed be challenging to stay consistently on track with workouts, as social engagements and celebrations often take priority. However, it’s important to remember that occasional breaks or deviations from your routine are normal and part of enjoying life’s festivities. The key is to find a balance between indulging in the celebrations while also making an effort to maintain some level of physical activity. In this article, we will discuss some easy tips to help you get back on track with your daily workouts.   Here are a few tips to help you get back on track:   1. Set realistic goals Start by setting achievable goals for yourself. It’s important to be realistic about your fitness level after the festive season and gradually work towards your desired level of intensity.   2. Plan your workout schedule Create a schedule that includes specific times for your workouts. This will help you prioritise […]
Nov 02

Legs Too Tired? Injured? Here Are 7 Ways to Do Upper-Body Cardio

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Stay on top of your fitness when you have to stay off your feet. These are the words every runner dreads: “Stay off your feet to heal from an injury.” Besides missing out on your go-to source of endorphins and stress relief, your break from running could result in a loss of cardio fitness and strength. This is exactly when a runner might ask: Can I do cardio without my legs? The short answer is yes, and the long answer is, having a go-to cardio workout that doesn’t rely on your legs is not only helpful cross-training, but will help you remain fit and healthy if you ever have to give your legs a rest. Research shows that after about 12 days of inactivity, athletes are likely experience a dip in their endurance ability. This decline is likely due to a combination of factors, and every runner is different, but Todd Buckingham, Ph.D., exercise physiologist at PTSportsPRO in Grand Rapids, Michigan, tells Runner’s World that most people will see their VO2 max fall between 4 and 8 percent after about a week of no training. By two months, you may be looking at a 20 precent drop, and mitochondria (the […]
Oct 30

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 […]
Oct 26

A Pilates instructor shares a five-move abs workout designed to improve posture and lower-back strength

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Do this quick five-move Pilates abs workout instead of your usual core session   If you’ve ever done endless crunches in search of stronger six-pack muscles, you may have been missing a trick: Pilates abs workouts. This low-impact, accessible exercise is ideal for beginners, but still challenges your core muscles. Grab a yoga mat (and a small Pilates ball if you have one) and do this five-move routine from Louise Buttler, the founder of online Pilates platform Live Brave. “Pilates is centered around having a strong core,” says Buttler. “It’s a form of exercise that targets all the abs muscles—obliques, transversus abdominis and rectus abdominis—which improves posture, lower-back strength and helps reduce the risk of injury.” Do the following routine two to three times, depending on your fitness level.   How to do Louise Buttler’s Pilates abs workout 1. (Supported) Russian Twists Reps: 10 on each side Sit on your mat with your knees bent and your feet flat on the floor, in line with your sit bones. Keep your spine straight and lean backward so your back forms a 45° angle with the floor. Buttler says you’ll know you’ve found the right position if you feel your abs “quiver”. […]
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