Mar 05

When Lower Back Pain After a Workout Is Cause for Concern

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Some soreness after hitting the gym is okay, but if you have excruciating lower back pain after a workout that just won’t quit, you might have an injury. There are some major worries around lower back pain — during or after a workout — pervading the fitness world. Case in point: While you’re powering through a class, you’ll probably hear your instructor give a reminder about keeping proper form and stress that you’re doing something wrong if you’re feeling it in your lower back. To be fair, back injuries are not fun. Not only can they force you to dial back your fitness routine, but they may also require you to go through physical therapy or even have surgery. So, it makes sense that gym-goers and at-home fitness enthusiasts alike often want to baby their backs and start to panic if they feel any aches or pangs. But is lower back pain after a workout something you actually need to worry about? Simply put, it depends on your symptoms and their severity.   When Lower Back Pain After a Workout Is Normal It’s common to feel some tightness across your lower back after a workout, particularly after performing exercises that […]
Mar 02

6 Best Dumbbell Leg Exercises to Do at Home

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Whether you’re looking to boost your lower body strength or want to train your legs, there are various dumbbell leg exercises that can be included in your home workout routine. Dumbbell leg exercises allow you to work on your legs unilaterally, which means you can train one leg at a time and also identify potential imbalances between the two sides. Additionally, dumbbells are versatile, easy to use, and suitable for beginners and advanced exercisers alike. While a barbell can limit your range of motion, dumbbell leg exercises help you complete a move with the full range of motion and enhance volume as well, without making the bones and joints vulnerable. Incorporating dumbbell leg exercises into your home workout session can help train your legs and develop your lower body muscles for massive growth.   Dumbbell leg exercises to do at home As a beginner, start with lightweight dumbbells, and look to complete at least eight reps. If you’re already into strength training for several years, go for a medium-weighted dumbbell, and aim to complete the following dumbbell leg exercises for 12 reps max. Here’s a look at the six best dumbbell leg exercises you can do in the comfort of […]
Feb 25

Recharge your mind and improve work productivity with these yoga asanas

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Postures that stretch the back muscles are considered cooling in Ayurveda, and soothing for those feeling overly stressed, frustrated, or angry   Work productivity can reduce due to multiple reasons — having a poor manager, not feeling a connection with your workplace and its values, or the work, in general. While there are some remedial measures like feedback, and open communication that can help, it may take time before the changes are actually reflected. That is where our personal philosophy, stress management skills, and ability to cope with tough situations can come into play. Yoga is an empowering practice that can help you manage stress because it integrates three aspects of health and wellness – body, breath, and mind.   Here are a few yoga techniques that are exceptionally helpful in coping with stress.   Sun salutations Moderate levels of aerobic exercises are great for mental health, and sun salutations are perfect for that. When practised with the correct breathing pattern, for 6-12 rounds, they help relieve tension, elevate mood, and boost energy, too.   Balance on one leg Single leg balances like tree pose, warrior III, or dancer’s pose help improve balance and stability. The simple act of balancing […]
Feb 22

Forget the gym — build a stronger chest and arms with this 5-move dumbbell workout

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Five moves to build muscle, no gym required If you usually work out at the gym, you’ll know that a lot of people target their upper body with staple moves like bench presses. However, that’s not the only way to strengthen your arms, chest, shoulders, and back, as this five-move dumbbell workout shows. All you need to get started is some fixed-weight dumbbells or a set of adjustable dumbbells. Adjustable weights cost more initially, but you can increase the load as you get stronger, rather than buying a new set of standard weights, which also makes them easier to store. Don’t worry if you’re new to resistance training or haven’t tried some of these exercises before. We asked personal trainer Ollie Thompson to design a short routine and guide you through each move with some useful tips to improve your form.   How to do this five-move upper-body workout Thompson has put together a routine that’ll target “all major muscle groups in the upper body: chest, back, shoulders, arms, and core. All exercises can be performed with just a pair of dumbbells.” Although you’re free to train in whatever way works best for your body, Thompson has a few suggestions. “Perform each exercise […]
Feb 19

Here’s Why People Have Trouble Following A Workout Routine & How To Combat That

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Below we discuss reasons why people may have trouble following a workout routine and some strategies to overcome these obstacles. Working out regularly is important for good health. It not only helps boost our physical and mental health but also helps improve our mood for the day. However, many factors can lead to you missing your workouts. In this article, we discuss reasons why people may have trouble following a workout routine and some strategies to overcome these obstacles.   10 Reasons why you may have trouble following a workout routine:   1. Lack of motivation It can be hard to stay motivated every single day. While it is okay to take a break once in a while, it is imp to power through and motivate yourself to show up daily. Find a form of exercise that you enjoy and consider setting achievable goals to keep yourself motivated.   2. Lack of time Lack of free time in the routine can cause you to deprioritise your workout routine. Prioritize your daily tasks and schedule your workouts like any other important appointment. Consider shorter, high-intensity workouts if you have limited time.   3. Lack of knowledge If you are new to […]
Feb 17

Do you ever crave to workout? Try out these ‘exercise snacks’

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The innovative concept of ‘exercise snacks’ is a promising solution for integrating fitness into our daily lives, where sitting for prolonged periods has become increasingly common. The approach breaks the intimidating notion of exercise into small, manageable segments, allowing for easy incorporation throughout the day. Coined ‘exercise snacks,’ this method draws an analogy with snacking on food, proposing short bursts of physical activity as a way to snack on exercise. It stems from the realization that long hours of inactivity negatively impact health. This concept suggests that even brief amounts of exercise can significantly improve one’s well-being, offering a ray of hope for those tethered to a sedentary existence.   The science of exercise snacks A slew of recent studies and analyses have illuminated the tangible effects ‘exercise snacks’ have on both mind and body. Research collated in Sports Medicine, reviewing 32 studies involving inactive but healthy adults, found that small, feasible instances of movement, like brief walks, motivate individuals to meet daily activity targets and bolster health outcomes. These snippets of exercise have been linked to a decreased risk of heart disease and certain cancers. Additionally, findings in the Journal of Applied Physiology revealed that short spells of moderate-intensity […]
Feb 16

3 Reasons Why You Should Never Be Cutting Short Triceps Training

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You can’t have a strong upper body without working on this muscle group. Given a choice between leg day and arm day, which one would you choose? It’s not like training legs is not essential because it is, but nothing gives you instant gratification more than a wicked arm pump. In the mirror by the dumbbell rack, doing endless biceps curls and shoulder raise variations for increased flex time. But wait, isn’t something missing? If you guessed tricep training, you would be correct. Minus standing overhead triceps variations, many triceps exercises are not performed in front of a mirror, so they are sometimes pushed aside for exercise variations where your handiwork can be admired. But your triceps—the three-headed horseshoe-shaped muscle on the back of your arm — deserve more attention. The triceps make up two-thirds of your upper arm muscle and cover the entirety of the back of your arm. That’s some prime flexing real estate, and the triceps are not all show and no go, either. It’s your triceps doing work whenever you’re pressing or doing dips. Here, we’ll dive into a little triceps anatomy and three reasons to never neglect your tricep training again during arm day.   […]
Feb 12

Tips to Help You Stay Fit in Winter

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Exercising in winter might be a tough one for some people. That’s why we’re bringing fitness expert Amin Attallah to help us keep moving in this cold weather! Staying active and working out throughout the year is a lifelong, important journey. But we can’t deny that sometimes it could be hard to follow through or stay motivated especially on cold days when all you want to do is stay warm and cozy with reruns of your favorite TV show playing for hours on end. This, naturally, puts a dent in our motivation and workout routine. Of course, what you’re feeling is normal and skipping a few days of your fitness journey isn’t a big deal. But that’s why we’re here with Amin Attallah, a HIIT athlete and fitness champ who’s been named Jordan’s fittest man for more than 6 years in a row! He’s giving us 4 helpful tips on how to work out in the winter and keep our bodies agile, active, and on the up and up, even if temperatures are way down!   #1 Focus on the mind and make the cold weather your challenge Remember that hard conditioning creates strong people. So, take the cold weather […]
Feb 09

10 best shoulder workouts for stamina and stability

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For structured body Shoulders are a crucial part of your upper body, contributing to both body structure and functionality. Whether you are looking to sculpt well defined shoulders or enhance your overall strength and posture, including effective shoulder workouts into your fitness routine is essential. Let’s get started on the path to stronger, more defined shoulders and explore the 10 best shoulder workouts that can help you achieve impressive results.   1. Overhead shoulder press The classic overhead shoulder press is a cornerstone exercise for shoulder development. It targets all three major shoulder muscles: the anterior (front), medial (middle), and posterior (rear) deltoids. Use a barbell or dumbbells to perform this exercise. Do not forget to ensure that you maintain proper form throughout.   2. Lateral raises Lateral raises are excellent for targeting the medial deltoids, creating a wider and more rounded shoulder appearance. Start with light dumbbells and gradually increase the weight as you progress. Keep your arms slightly bent, and lift the weights to shoulder level while maintaining control.   3. ​Front raises Front raises primarily work the anterior deltoids and can help improve shoulder symmetry. Use dumbbells or a barbell for this exercise. Remember to maintain a […]
Feb 06

5 nutrition tips to maximize your workouts

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Are you looking for ways to maximize your workout or training plan, but are unsure where to start? An excellent starting point is nutrition. Eating and exercise are closely connected; proper nutrition is essential for building strength and fueling activity. Try these five nutrition tips to help boost the benefits of your exercise routine.   1. Eat a balanced diet of carbs, protein and fats.   Carbohydrates Eating a variety of carbohydrate sources, such as whole grains, fruits and vegetables, is key to optimizing sports performance, especially for high-intensity and long-duration exercise programs. Consuming carbs creates energy for the central nervous system and muscles, while also supporting digestion, microbiome health and immune function. Plan to eat carbohydrates throughout the day for meals and snacks. It’s recommended that carbs make up 45%–65% of your total daily calories.   Protein Protein supports energy metabolism, immune system function and hormone production. During a workout, it helps sustain your energy level, and afterward, it’s essential for muscle recovery. Ideal protein intake is .6–.9 grams per pound of body weight per day. For example, if you weigh 150 pounds, you should be eating 90–135 grams of protein per day. For maximum benefit, spread your protein […]
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