Jan 24

12 Tips For Exercising In Summer Heat

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A beautiful sunny day is the ultimate motivation to go outside and play, but the summer heat and exercise can be a risky combination.Here are 12 tips for enjoying a safe, summer exercise program.   1. Ease Up Know when to ease up, especially if you’re traveling to hot and humid climates you’re unaccustomed to. Chances are, you won’t be able to exercise at the intensity you normally do, and that’s okay. I recently talked with a patient who learned the hard way. Though she normally sails through a three-mile run at home in Oregon, she barely made it through a half-mile stroll in the sticky 95-degree heat of New Orleans last week. She was surprised to realize how much – and how quickly! – the heat and humidity wore her down. If you normally run, walk or jog. If you walk, slow your pace. As your body adapts to the heat, gradually pick up the pace and length of your workout. If you have a medical condition and/or take prescription medications, do ask your physician if you need to take any additional precautions.   2. Avoid the hottest part of the day. Rise early to catch the cool of […]
Jan 24

10 Top Fitness Pros Share the One Stretch They Slot Into Every Cooldown

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Mix and match some of these favorites for a perfect workout finisher.   If there’s any tenet in the fitness world that’s gone unchallenged, it’s the importance of a solid warm-up before your workout. These warm-ups, which usually involve dynamic stretching, or the kind that’s done with easy movement that mimics the exercises you’re about to do later, are essential to ward off injury, help improve performance, and simply make your routine feel better. One that tends to fall by the wayside? The importance of a cooldown, when you gradually reduce workout intensity and pace to let your breathing and heart rate return back to normal, and ideally add some stretching into the mix along the way. A cooldown is actually just as vital as that warm-up, strength coach Alina Kennedy, CSCS, a New York-based personal trainer at Bloom Fitness, tells SELF. “The end of a workout is the perfect time to stretch, since you’re warm from exercise, and your muscles and joints are loose, so it’s the best time to work on your flexibility,” she says. “Unlike during a warm-up where you should always do dynamic stretching, during the cooldown, static stretching is best.” Static stretching refers to getting […]
Jan 23

Here Are Some Easy Asanas To Keep You Healthy

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The past couple of years has been hard on friendships. Maybe you can relate.   Have you spent less time with friends in person? Do you feel pushed away by differences of opinion? Perhaps life simply got in the way when someone moved, took another job, or had a baby. Preserving the peace and wellness of your mind, body, heart, and soul is essential to becoming a happy and healthy human being. It’s natural for your heart and soul to go through physical changes as you get older, which might lead to exhaustion. Your joints tend to age, your senses slow down, your body releases suppleness, your limbs deteriorate, and your intellect shows signs of exhaustion. Yoga has numerous health advantages for your physique, mind, and spirit, and while we all wish to practice it, it is not always practical. We may not have the time, space, or mental capacity to devote an hour to practice a couple of times per week. Even if you don’t have a comprehensive yoga program, yoga could become a part and parcel of life. You can combine the physical, mental, and emotional advantages of yoga into your daily life by including a few easy […]
Jan 23

7 Motivating Gym Tips for Beginners

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New to working out? You might be wondering where to start. Follow these seven gym tips for beginners to feel stronger — physically and mentally — before and after every gym session. 1. Be Proud Before diving into the practical gym tips for beginners, remember that the most important exercise catalyst is confidence. Whether you’re lifting 100 pounds or 1 pound, you should be proud of yourself for showing up at the gym at all! Don’t be intimidated by others or scared to ask for help. Remember that everyone at the gym was once in your shoes. Those first few workouts, no matter how “easy” they are in terms of physical intensity, are often the most mentally challenging. Be proud, remain confident and trust that your gym skills and fitness savvy will increase over time. 2. Stay Strong Beginners often flock to the treadmills and stationary cycles because these machines are easy for all ages and ability levels. But don’t get stuck in a cardio rut — try incorporating at least two days of strength training into your weekly routine. If you aren’t feeling ready to explore the weight room, remember that bodyweight exercises can be just as effective at building strength. […]
Jan 23

How to Get a Pull-Up: Form, Progressions, Training Tips and More

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Learn how to get a perfect pull-up, how to train for it, and how to go from one to over a dozen. The pull-up is a classic bodyweight exercise performed across countless gyms all over the world. Even tough pull-ups are performed without external weight, they require a great deal of upper body strength, from the arms to the back and the core. While there are many variations, the classic pull-up where you take your bodyweight from a hanging position to lifting your chin above a bar is a staple in training in many settings. As a straightforward but effective exercise, the pull-up has been used as an upper body strength test by many first responder units, is a favourite in many people’s training arsenal, and it’s a goal countless of athletes around the world – we’re guessing yourself included – aim to achieve.   What is a pull-up? Pull-ups are a bodyweight exercise popular in calisthenics and fitness training. Focusing on your upper-body strength, the pull-up starts with your body on a dead hang from a bar, you then pull your body with the strength of your arms and back until your collarbone comes close to the bar, and […]
Jan 23

Boost your energy and improve circulation with this 5-minute workout

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Take a movement break! Just a few minutes of exercise can combat the adverse health effects of sitting all day.   When most of us think of exercise we think of a solid 30-minute walk or a strength-training routine. But small chunks of movement throughout the day — even just five minutes at a time — can have lasting health effects, especially if you sit all day. If you’re at home on the couch or working in front of a computer, stand up and get in a quick movement break. Kenta Seki, a lead trainer at FitOn, shares five simple movements that can stimulate circulation and energize your body and mind.   A standing, low-impact bodyweight workout Warm up Cross punches Start with your feet wider than hips-width apart. Bring your arms up in front of your chest. Turn your torso to the right punching your right arm straight across the body at shoulder height. Come back through center, and turn your torso to the left, punching your left arm straight across the body at shoulder height. Continue alternating side to side, performing 10 punches on each side.   Hamstring curls Standing with your feet as wide as your hips, […]
Jan 23

The Rock’s strength coach shared 3 tips for building muscle, from doing negative reps to trying earthquake bar presses

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Dwayne “The Rock” Johnson’s strength coach shared three key tips for maxing out your strength in the gym, which the Rock himself said he includes in his training. Strength and conditioning coach Dave Rienzi, who co-founded the ZOA energy drink brand with Johnson, shared the advice in a June 22 Instagram post. The tips include specific exercises and techniques you can add to your current workout to gain muscle and build overall strength and fitness, like negative reps and stability training.   Negative reps can boost muscle-building Rienzi’s number one tip is to include negative reps — the part of an exercise that involves lengthening the muscle or lowering weight. Also called eccentric exercise, negatives create a lot of tension on the muscle, which is ideal for making gains to both strength and muscle size. Typically, negatives are done on a slower tempo, such as a count of three, for even more tension. Examples include the lowering portion of a leg press, squat, or bench press, or bringing the weight back to the starting position in a shoulder press or bicep curl. Rienzi recommends slowing the reps so they last about four seconds, and using the technique for two to […]
Jan 23

How to Increase Stamina: 9 Top Exercises for Building Aerobic Endurance

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Stamina refers to your aerobic endurance, and its increase is the number one goal for every runner, biker, or cardio lover. Aerobic exercises use the cardiorespiratory system, which is why these exercises depend on your cardiovascular fitness. Cardiovascular fitness is the ability of your heart and lungs to supply oxygen-rich blood to the working muscles and the capacity of the muscles to use oxygen to produce energy.   Stamina vs. Endurance While endurance has a broader meaning, stamina definition is tightly associated with cardiovascular endurance, which means that stamina is just one type of endurance. There is also muscular, mental, and general endurance, but in this article, we are going to focus on aerobic endurance.   How to increase stamina through training Training is the best way to increase your physical stamina, and there are different ways to do that. No matter which approach you chose, the number one rule is to always push yourself a bit further on each workout. If you want to expand your limits, you need to test them consistently. It might sound difficult, but building aerobic endurance is a tough challenge, so you must be willing to put effort and stay dedicated to your goal. […]
Jan 23

How to Do the Wall Sit Exercise to Completely Light Up Your Quads

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When you’re thinking of moves that work your legs, squats, lunges, and deadlifts are probably front and center. But the wall sit exercise is actually a great option to add to your workout routine. So what exactly is the wall sit? The wall sit exercise is exactly as it sounds: Imagine sitting on a box in front of a wall with your back flat against said wall. Now, think about taking the box away. The muscles in your legs need to fire to keep your body steady as you hold that seated position—that’s a wall sit. Wall sits are great lower-body exercises for beginners, people coming back from injury, or exercisers looking for a greater challenge. In fact, one of the great things about the wall sit is that it’s super customizable to a whole bunch of fitness levels. Interested in giving the wall sit exercise a try? Before we demonstrate how to wall sit, read on for some background on the exercise, as well as some tips on how to put it into practice in your exercise routine.   What is the wall sit exercise? The wall sit exercise is a lower-body strengthening exercise that works your muscles through […]
Jan 23

These Are the 6 Best Mobility Exercises for Longevity, According to an Occupational Therapist

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When it comes to physical activity, the equation is fairly straightforward: The more we move, the better our bodies are able to support movement. However, the converse is also true. The more sedentary we are, the stiffer and weaker we get, so the more difficult movement becomes. “Many older adults isolate and become sedentary, which is why they have trouble walking and moving when the time comes,” explains Brittany Ferri, PhD, CPRP, an occupational therapist at Medical Solutions Barcelona. “The best way to keep your motion is by practicing, meaning walking, exercising, stretching, and doing anything that keeps you active.” In particular, mobility exercises can be an essential component to increasing longevity and quality of life, especially for older adults. These are the moves that target the range of motion in our joints (not to be confused with flexibility, which is about increasing length in our muscles). Having greater mobility helps to prevent falls, promote balance and coordination, and maintain independence later into life by allowing us to function better in everyday activities.   How can mobility exercises improve longevity? Mobility exercises can allow us to stay more active, which helps regulate blood pressure, improves circulation, keeps joints and muscles […]
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