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”. […]
Oct 23

Calisthenics: five ways this bodyweight workout can benefit your fitness

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Calisthenics, a workout routine that has existed for centuries, has seen a major resurgence in recent years – partly due to its simplicity and effectiveness. Celebrities including Chris Hemsworth and Jamie Foxx swear by this style of training, which has been used since at least ancient Greek times. Rooted in movements that resemble gymnastics, typical calisthenics exercises include push-ups, squats and lunges. This training method harnesses gravity and your own bodyweight to build strength, flexibility and endurance. It’s incredibly versatile and can be performed almost anywhere, as you don’t need any equipment. It’s also extremely beneficial for health and fitness in more ways than you might realise. Here are just a few of the benefits these no-frills bodyweight workouts can have.   1. Boosts core strength Calisthenics strengthens the deep core muscles in your abdomen and back, which play a crucial role in supporting and stabilising the spine. By strengthening these deep core muscles, calisthenics improves coordination, which in essence makes your body more resilient and responsive – helping you avoid accidents and injury in your day-to-day tasks. A stronger core helps you maintain better posture and have control of your movements, lowering risk of muscle strains, pulls or missteps […]
Oct 20

8 Ways to Stop Shoulder Pain From Ruining Your Workout

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It’s time for your favorite strength class and you’re pumped for it. First move on the docket? Overhead presses. You’ve got this, you tell yourself. But as soon as you lift your dumbbells skyward, a sharp twinge shoots through your shoulder, stopping you in your tracks. Though certainly unpleasant, having shoulder pain or discomfort while lifting weights is fairly common, physical therapist Maria Borg, PT, CSCS, supervisor at UCHealth Sports Physical Therapy in Colorado, tells SELF. And there are a host of reasons why this can happen. But bottom line? Experiencing shoulder pain during exercise doesn’t mean you need to give up strength training altogether. In fact, there are lots of small things you can do to make weight lifting more enjoyable for sensitive shoulders—and we’ve got all that important intel right here. Ahead, everything you need to know about shoulder pain and weight lifting, as well as what you can do to keep it at bay.   What causes shoulder pain while weight lifting? There are several reasons you may feel shoulder pain or discomfort while strength training. But perhaps two of the most common culprits are instability and weakness in your shoulder and surrounding areas, Kellen Scantlebury, DPT, […]
Oct 17

7-day weight loss workout plan: Follow this exercise routine to lose weight

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If weight loss is on your mind, make sure to workout every day. To get started, follow this seven-day weight loss workout plan.   Your office work or household chores may be the reasons why you are a weekend warrior. But if you can dedicate some time to a fitness routine, don’t randomly pick one exercise. It is certainly not an effective way of losing weight. You need a proper weight loss workout schedule that you can follow every single day. Running, walking, and swimming are all great ways to lose weight. But when you come up with a seven-day weight loss workout plan, make sure to include aerobic activities, strength training and yoga. Doing different exercises every day is an effective way to drop pounds. It is also a way to make sure your workout schedule does not get monotonous.   Why is it important to exercise seven days a week to lose weight? Physical activity can help to lose weight, but you may need up to 60 minutes per day if you rely only on exercise for weight loss, according to the American Diabetes Association. “Following a disciplined fitness routine can help shed extra kilos, and also prevent […]
Oct 14

All about the 5×5 workout plan to boost your strength and muscle power

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There are weight loss exercises, and there are moves than can help you build strength. Try the 5×5 workout to build strength and stay in shape. Body strength not only makes workouts easy, but also helps with everyday movements. Whether you are getting up off the floor or carrying heavy groceries, you need muscle strength. There are many strength-building exercises that you can go for. If you are into fitness programs or plans, you can try the 5×5 workout. It means performing five sets of five reps while using heavy weights. This fitness program includes exercises like squats and deadlifts that can make you stronger and fitter. Individually, they are beneficial, but making them part of your fitness routine can be better. Learn how to follow the 5×5 workout program to build strength.   What is the 5×5 workout? The 5×5 workout is a type of strength training aimed at enhancing strength and building muscles with the help of compound exercises. These are exercises that work multiple muscle groups at the same time. “This program includes doing five sets of five repetitions of a compound exercise, which mainly includes bench press, barbell row, squats, deadlifts, and overhead presses along with […]
Oct 10

Push, pull, legs workout: An exercise routine that targets muscle gain

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Looking for exercises to gain muscle and strength? Then follow the push, pull, legs workout routine that targets different muscle groups on separate days. Your strength training goals may include increasing your strength and gaining muscle. But doing the same exercise every day will get monotonous and make you hit a plateau. It will also not target all the muscle groups, so you will need to consider a more specialised workout routine. Push, pull, legs or PPL method is a training routine that divides workouts into three categories. Each muscle group gets trained separately, on a different day. One day you can focus on your chest, shoulders, and triceps. The next day you can perform exercises for your back, and biceps. Then the following day, you can work on your lower body, which includes the hamstrings, calves, glutes.   What is the push, pull, legs workout? Strength training is not all about building muscle and strength. It may help in prevention of type 2 diabetes, enhance cardiovascular health, promote bone development, and may be effective for reducing low back pain, as per research published in Current Sports Medicine Reports in 2012. Splitting your strength training routine by focusing on different […]
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