May 26

Weekend workout: 7 exercises to do on Saturday and Sunday if you don’t get time on weekdays

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Do you feel guilty for not working out at all during your Monday-Friday 5 days-a-week work routine? Here’s good news. A new study published in JAMA said that people who manage to exercise for 150 minutes or 2.5 hours during the weekends are able to cut their heart attack risk by 27% compared to 35% among people who did physical activity for more days of the week. They also saw risk of heart failure dropping by 38%, compared to 36% of daily exercises. As per health guidelines 150 minutes of moderate to vigorous exercise can keep you healthy. Many people are turning weekend warriors in modern times where a typical day may start early in the morning and may see no signs of ending. However, the negative effects of this sedentary lifestyle can be offset to some extent by embracing an active lifestyle during Saturdays and Sundays. From walking, strength training, cardio, Yoga, push-ups, to crunches, these exercises which are accommodated in your routine during your off days can help improve your heart health and overall fitness. “Weekends provide a perfect opportunity to focus on personal well-being and take steps towards a healthier lifestyle,” says Rohit Shelatkar, Fitness & Nutrition […]
May 23

3 At-Home Workout Exercises To Try, Recommended By Experts

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For optimal health, adults need at least 150 minutes of moderate-intensity aerobic activity per week, such as swimming, gardening or cycling, in addition to participating in muscle-strengthening activities at least twice a week, according to the U.S. Department of Health and Human Services (HHS). However, only about 25% of the population meets these guidelines on a regular basis, reports the Centers for Disease Control and Prevention (CDC). If you’re struggling to achieve your physical activity goals, developing an at-home workout routine may help. Continue reading to learn more about working out at home, including potential benefits and risks and some of the best exercises to get you started.   What Is an At-Home Workout? At-home workouts include exercises you can perform from the comfort of home. While this stipulation may seem limiting, many exercises require minimal equipment and space, including ones focused on strength, cardiovascular fitness, balance and flexibility.   Who Should Work Out at Home? Working out at home can be suitable for most people. Two-thirds of U.S. adults who exercise said the COVID-19 pandemic made them somewhat or strongly realize they didn’t need a gym to stay fit, according to a 2021 survey conducted by OnePoll on behalf […]
May 20

4-Week Summer Workout Plan: Jumpstart Your Routine And Sculpt Your Entire Body With This Challenge

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You’re just one month away from R-E-S-U-L-T-S. Whether you have a competitive personality or not, there’s nothing like a good challenge to fire up your motivation. That’s why Women’s Health teamed up with NASM-certified personal trainer Bree Koegel to create a Summer Workout Challenge—a 4-week plan designed to get you serious results. Each workout is less than 30 minutes, and with four consistent weeks of total-body workouts, you’ll be on your way to a stronger bod. And don’t stress if you’re new to lifting weights. “The moves are quite foundational, so this is great for all levels,” says Koegel. “To make it more advanced, simply add heavier weight and complete extra reps!”   Summer Workout Challenge Game Plan Every week of the challenge, you’ll do four workouts: Lower-Body, Upper-Body, Full-Body, and Abs. You also have the option to do a cross-training workout one day, and take two rest days. Click the links below to access the full routines. Monday: Upper-Body Workout Tuesday: Lower-Body Workout Wednesday: Rest Thursday: Abs Workout Friday: Full-Body Workout Saturday: Cross-Training (e.g. walking, hiking, or cycling) Sunday: Rest   You’ll repeat the same workouts each week, but the twist is that you’ll focus on a new mini […]
May 17

5 Yoga Poses That Will Benefit Athletes of All Levels

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Boost your athletic performance (and prevent injuries) with instructor Josh Kramer.   “If you are looking for something to support and enhance your athletic endeavors, then yoga might just be your ticket,” says Josh Kramer, Alo Moves instructor and international yoga teacher. Simply put, incorportaing yoga poses into your routine can make you a better athlete. When we talk about yoga poses for athletes, think of these moves as invaluable tools that work on strength, balance, flexibility, agility, injury prevention and more. Reaching far beyond stretching, “the benefits of yoga for athletes are manifold,” says Kramer, and he’s narrowed the ancient practice down to three important tenants: Flexibility, strength, and breath—all of which help build a better athlete. With great detail, Kramer covers several yoga poses for athletes and techniques that when practiced regularly, can boost athletic performance, aid in recovery, and, hopefully, allow you to become a better athlete.   How These 5 Yoga Poses for Athletes Will Help Improve Flexibility Numerous yoga poses are designed to stretch and lengthen various muscles in a variety of ways. “Longer passive stretches and short dynamic movements, as well as a range of complex positions, place the body in contorted positions while […]
May 14

This 4-Week Workout Plan Will Have You Feeling Strong and Fit

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Cover all your bases with a workout routine that includes cardio, strength, and recovery in just 20 minutes. Feeling aimless in your fitness routine? Not sure how to Tetris your cardio and strength workouts together to get the most results? This four-week workout plan for women will be like your personal trainer and accountability buddy in one, offering expert workout guidance and a solid schedule to keep you on track. Best part? Most of the workouts take 20 minutes or less — but be prepared to sweat. “To really see results, you need to intensify your workouts,” says Alwyn Cosgrove, owner of Results Fitness in Santa Clarita, California. (It’s true; science confirms it.) That’s why these quick workouts don’t go easy on you. But stay consistent, and you’re sure to see results from this workout routine even without logging crazy hours at the gym. Ready?   4-Week Workout Plan for Women How it works: Follow the workout program calendar, doing each strength or cardio workout on the day indicated. If you have time, add a warm-up and cool-down to the beginning and end of your workout. (Don’t forget to take rest days — your body needs them!) Strength training workouts: […]
May 11

Monday to Sunday workout and diet routine for achieving summer body

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With the scorching sun blazing overhead and the mercury soaring, it’s imperative to fine-tune your regimen to ensure optimal health and vitality throughout the summer season. Many people are eager to get in top shape, especially for their summer body. By carefully planning and focusing on nutrition, one can always achieve great results. Highlighting the importance of a personalized fitness plan for the Indian population, let’s look at some easy but effective ways to keep the body fit and mind healthy this summer:   Workout routine: Creating a workout routine from Monday to Sunday doesn’t have to be complicated. A simple split that targets different muscle groups on different days can help achieve balanced strength and endurance. Here is a workout split that you can use to get into shape in summer, especially whilst being in India: 1. Monday: Upper Body Strength – Push-ups: 3 sets of 10-12 reps – Dumbbell Shoulder Press: 3 sets of 10-12 reps – Bent-over Rows: 3 sets of 10-12 reps – Bicep Curls: 3 sets of 10-12 reps – Tricep Dips: 3 sets of 10-12 reps 2. Tuesday: Lower Body Strength – Squats: 3 sets of 10-12 reps – Lunges: 3 sets of 10-12 […]
May 04

Here’s Why You Should Workout On An Empty Stomach

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Below we discuss the many health benefits of exercising on an empty stomach. There is some evidence to suggest that working out in the morning on an empty stomach may help with weight loss. Exercising in a fasted state can potentially improve fat oxidation, as your body may more readily tap into its fat stores for energy when glycogen levels are low. Working out on an empty stomach in the morning, also known as fasted exercise, has been a topic of interest among fitness enthusiasts. While it may not be suitable for everyone, some individuals believe that it provides unique health benefits. Read on as we discuss the many health benefits of exercising on an empty stomach.   Here are some potential health benefits of exercising with an empty stomach:   1. Increased fat burning When you exercise without having eaten, your body relies on stored fat as its primary fuel source. This can potentially enhance fat burning and aid in weight loss.   2. Improved insulin sensitivity Fasted exercise can enhance insulin sensitivity, allowing your body to use insulin more effectively. This can help regulate blood sugar levels and reduce the risk of type 2 diabetes.   3. Enhanced […]
May 01

Exercise tips: 9 healthy drinks that boost stamina, help muscles recover faster

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Staying properly hydrated is crucial for optimising performance and supporting recovery during physical activity, whether you’re hitting the gym, going for a run, or engaging in any other exercise. While water is essential, there are occasions when your body requires more than just plain H2O to fuel itself effectively. So, let’s explore 9 hydrating workout drinks that not only quench your thirst but also provide vital nutrients and electrolytes to assist your fitness journey. Coconut water: Coconut water serves as a natural sports drink, delivering a refreshing and hydrating solution packed with electrolytes like potassium, sodium, and magnesium, says Delhi-based fitness trainer Raghav Goyal. With its low calorie and sugar content, coconut water is an excellent option for replenishing lost fluids during vigorous workouts, maintaining hydration levels, and supporting optimal muscle function. Watermelon juice: Watermelon juice is a delicious and hydrating choice for fitness enthusiasts, boasting a rich array of vitamins, minerals, and antioxidants. This beverage helps combat oxidative stress induced by exercise and contains citrulline, which aids in enhancing endurance and reducing post-workout muscle soreness, says Goyal. Lemon water: Lemon water provides a simple yet effective way to stay hydrated during workouts. Its vitamin C content boosts immunity, while […]
Apr 29

Exactly How to Build Muscle for Improved Performance

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You can fine-tune your riding form and spend hours in the saddle, but if you want to be the best cyclist possible, it’s smart to put in work off the bike. And that’s where a muscle-building program comes into play. By dedicating time to growing your muscles and strength in the gym, you can reap some pretty awesome gains when you hop back on your bike (and no, we’re not talking about the ego boost of looking swole in your favorite jersey—though if that’s what motivates you, more power to you). We tapped three experts to learn exactly how to build muscle and the benefits of doing so for cyclists. Ahead, your go-to guide on muscle building.   What does it mean to build muscle and what are the benefits? When we talk about building muscle, we’re talking about hypertrophy, which is a fancy name for muscle growth. There are two types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy, Fabio Comana, faculty lecturer at San Diego State University and master instructor for the National Academy of Sports Medicine, tells Bicycling. Sarcoplasmic hypertrophy is when the amount of fluid inside the muscle cell increases, which then expands the cross-sectional area of […]
Apr 25

These are the 3 best dumbbell workouts for triceps

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These are 3 of the best dumbbell workouts for triceps to sculpt and shape strong arms We’ve found the best dumbbell workouts for triceps, and they’re sure to target your tri’s in just a few simple exercises. Whether you’re looking for the best arm workouts with dumbbells or prefer to add an accessory to your arsenal of chest day workouts, we’ve got you covered. The benefits of dumbbells are well-documented. Not only are they widely accessible and take up little room, but they also torch calories, build muscle and strength, and allow you to train unilaterally (single-sided) to isolate your chosen muscles. Even the celebs are convinced. And the research agrees. In the dumbbells vs machines debate, the International Journal of Environmental Research and Public Health found that dumbbells elicit very similar results to machines when building muscle and strength but are better for improving your coordination, also making them more functional. It’s time to grab a set of the best adjustable dumbbells and read on for these three tricep-torching dumbbell workouts for triceps.   Dumbbell workouts for triceps Each workout is a tri-set (see what we did there), which means performing three exercises back to back (similar to a […]
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