Dec 22

7 Best Strength Exercises for Runners

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Weak muscles can throw off your running technique, potentially limiting performing and increasing injury risk. These exercises can make you a more powerful and efficient runner. You may know that strength training is a great workout for your muscles and bones, but did you know it can also boost running performance? Whether you use free weights, weight machines, resistance bands, or your body weight, resistance training creates strong, powerful muscles capable of producing more force with less effort. An advantage of this is improved running economy, or how much energy you have to use to sustain your pace, per research. Or put more simply, more strength means better running performance. In one review and meta-analysis, middle and long-distance runners saw significant improvements in running economy after strength training at least twice a week for 8 to 12 weeks. The strength routines varied between studies but included lifting heavy loads (85 percent of one-repetition maximum, or the maximum weight lifted for a single rep), low and moderate loads (40 to 70 percent of one-rep max), and performing bodyweight plyometric (jump) exercises. Strength training also tends to help with running form, which can help safeguard your body against overuse injury in typical […]
Dec 19

Should you include chest and back workouts together in your routine?

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Chest and back workout, perhaps has always been considered very important when it comes to organizing a weekly workout routine. It is deeply inspired by your goals and preferences and how dedicated you are. It really helps you stay fit and on top of your game. There has always been a question whether it is good or bad to do chest and back workouts together on the same day. We will now discuss how safe it is, its effectiveness, and some workout plans for this chest and back workout in a single workout.   Chest and Back Workout: Chest and Back Workout on the Same Day You should always keep safety in mind while doing a chest and back workout on the same day. Talking about safety, it is not always about injury, but more about the quality to recover properly. Exhaustion, fatigue, and less successful workout days are classic examples of improper recovery. But it is also confirmed that there is no inherent danger in training opposite muscles together like chest and back workouts in one day. The secret is to know how to direct the variables of your training plan. By carefully reviewing various factors like a number […]
Dec 16

No-equipment bicep workout: 5 exercises to strengthen your biceps at home

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No-equipment bicep workout is one of the best ways to train upper body muscles at home. It’s perfect for people who’re just starting with strength training or who don’t want to invest in gym memberships. It’s also effective if you’re recovering from injuries and want to start off with some low-impact exercises. Whatever may be the reason, a no-equipment bicep workout can offer some great benefits not just to the biceps but to the surrounding muscles, like the shoulders, chest and triceps. Best exercises to add to no-equipment bicep workout session   Here are five of them:   #1 Australian pull-up The Australian pull-up is a great no-equipment bicep workout that you can easily do at home using just two sturdy chairs. This exercise not only targets the biceps but it also works on the rear deltoids, lats and abdominal muscles. To do it: Place two sturdy chairs beside each other, and position yourself in between them. Grab the top of the chairs tightly, and bend your knees so that the body gets parallel to the floor. Keep your arms locked out. Retract the shoulder blades together, and row your body all the way up to execute the pull-up movement. […]
Dec 13

5 best ab workouts you can do using just a wall

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Wall ab workouts are one of the easiest ways to start with core training. This stable structure works as a solid base for exercises and gives the abs a great workout without the need to use any complicated exercise tools. Wall exercises for abs can be especially helpful when you don’t have access to a gym or you’re a beginner exerciser, or when you want to add a variety to your regular abs training routine. Wall ab workouts not only target the muscles in the upper body, i.e., the chest, abs, shoulders, biceps and triceps, but they also fire up the back and key lower body muscles, like the glutes and quadriceps.   Wall ab workouts to add to your exercise session Here are the five best and simplest wall exercises for abs anyone can do:   #1 Wall sit The wall sit is one of the easiest wall ab workouts that not only strengthens the abs but also targets the glutes, quadriceps and hamstrings. It’s an isometric exercise that’s sure to offer amazing results. How to do it? Start standing with your back pressed against the wall. Position your feet at hip-width distance. Walk your feet out a few […]
Dec 10

Workout Splits Examples: 3 Effective Routines For Results, Programmed By A Trainer

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No more wondering what to do in the gym. Planning your workouts for the week or month can be overwhelming. You could do a lower-body or upper-body strength, full-body HIIT, a low impact class, yoga, and many more, so where do you even begin? Luckily, there’s an easy solution to eliminate the guesswork and help crush your goals: workout splits. As the name suggests, workout splits divide your workout sessions for the week. Exercises can be by body part, body region, or movement type, says Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist. “Workout splits are a way of organizing your workouts that’s most effective for your goals and lifestyle,” she explains. For example, someone focused on strength gains can plan their workouts around the big three lifts like squats, bench press, and deadlifts, while someone focused more on aesthetics, such as bodybuilders, can split their workouts by body part, she adds. That’s only the beginning. Workout splits are great if you want to progress specific lifts, body parts, or regions more intensely than you’d be able to with full-body training, explains Stewart. What’s more, divvying up your workouts into splits can also help prevent […]
Dec 09

5 Tips To Quickly Shed Weight From Thighs

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Don’t you simply hate it when all the weight you have put on gets concentrated on your thighs? For some it is genetic and for some it is extreme deposition of fat in the thighs. While it is easy to gain weight around your thighs, it is tough to shed them. However, with dedication and a proper diet you can lose body fat and tone your muscles to give your thighs a more sculpted look.   If you are looking to shed some weight from your thighs, here are 5 tips!   1. Set A Proper Diet To lose fat from your thighs the first thing you should do is regulate your eating habits. Ensure your diet includes a balanced proportion of proteins, healthy fats, and carbohydrates. you should encourage a calorie deficit to encourage weight loss. Reduce your intake of sugary drinks and processed foods to avoid unhealthy weight gain. Add more lean proteins to your diet and exclude sugar completely.   2. Exercise Is The Key Once you have your diet in place, start with nominal exercises. Incorporate HIIT workouts to burn more calories in a shorter amount of time. Focus on exercises that target the thighs, such […]
Dec 06

Forearm workouts for bigger and stronger arms

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Forearm workouts are significant for developing strong arms and building an aesthetic upper body. While the forearm muscles are used in compound exercises, as each of them requires a proper grip, it’s important to add exercises to the workout routine that specifically targets these muscles.   Forearm workouts you should be aware of Whether you’re searching for the forearm workouts with dumbbells or with barbells, the following exercises will help in building strength and size of the forearms.   Farmer’s walk Hold a heavy dumbbell or a weight plate in each hand. Stand straight with your legs shoulder-width alert. Keep a strong grip on the free weight, and begin walking across the gym (or a distance of at least 10-12 steps). Walk back to the starting position. Keep your core engaged, and grip as strong as possible.   Wrist curl Hold a dumbbell in one hand, and sit on a bench. Keep your forearm on your thighs. The wrist and knee should be aligned. Bend your wrist backwards while holding the dumbbell. Bring it all the way inwards by moving the dumbbell towards the forearms. Repeat at least 15-20 times before switching hands.   Reverse wrist curl Hold a dumbbell […]
Dec 03

8 ways to improve your Pilates practice and gain better results

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Pilates is not like other workout routines. To reap all the benefits, you should be careful of several things. Here are 8 pilates tips to improve your practice and gain better results. Pilates is a sort of mind-body exercise that is not only adaptive but also practicable, safe and helpful for everyone, regardless of one’s physical capacity, medical conditions, age, gender, etc. The movements you make while performing Pilates need physical control, mental attention, proper breathing, and most significantly, moving slowly and steadily. Unlike other workouts, it doesn’t call for you to work out intensely. Here are some Pilates tips that will help you to make the most of its benefits. New Delhi-based fitness trainer Meenakshi Mohanty, who promotes a holistic and healthy lifestyle, explains how you can improve your Pilates workout. Mohanty says, “Known for its focus on core strength, flexibility, and body awareness, Pilates offers numerous benefits for people of all fitness levels. If you are practising it but there’s no significant result, here are a few essential things to keep in mind to ensure a safe and rewarding experience.”   Tips to improve Pilates practice Here are some key considerations to improve your Pilates journey:   1. […]
Dec 01

5 things you can do after a workout for quicker results

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There are many factors of a workout that can determine just how effective it is, from your chosen exercises to your dietary decisions. However, your activity after a workout is just as important, whether you wish to see increased muscle mass or weight loss. Exercise and nutrition experts at Fitness Volt have highlighted five post-workout tips that are essential for achieving optimum results. “Fitness journeys often consist of a lot of discovering and exploring; trying different exercises, experimenting with variations, and simply finding out which exercises work best for you,” one trainer shared. “As a result, you may focus too much on the workout and neglect the extra steps that you can be taking. Thankfully, these post-workout tips are simple yet extremely effective when it comes to speeding up your workout results.”   Light exercise on rest days has many advantages While it is essential for your muscles to recover after intense exercises that have left them sore, such as lifting heavy weights, you can stay active on rest days by opting for light exercises instead – whether that be taking a walk or yoga. Alternatively, if you focus on one area of the body on one day, switching to […]
Nov 28

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. 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 exercise and make it a non-negotiable part of your day.   3. Start with low-intensity workouts Begin with low-impact exercises such as walking, […]
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