Apr 11

Best ab exercises for runners

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A strong core is important for all runners – researchers rank the best and worse ab exercises Runners know that a strong core is vital for good performance but which stomach exercises should be included in the best ab workout? A new study, published by the American Council on Exercise, looked into this, ranking the best and worst stomach exercises in order of their effectiveness. The study looked at the results of a number of different ab exercises, from the traditional crunch to an ab roller, on 30 healthy men and women aged between 20-45. The participants were a mix of occasional to regular exercisers. The results were studied by analysing the muscle activity during each of the 13 different exercises using electromyography equipment. According to the study, the best ab exercises for hardening your core are:   1. Bicycle crunches According to the study, the bicycle crunch was the most effective stomach exercise when analysing the muscle activity in the abdominals. To complete a bicycle crunch, lie on your back with your lower back pressed into the ground, bring your knees in towards your chest and lift your shoulder blades off the ground. Straighten your right leg, whist turning […]
Apr 11

Ultimate Machine Workout Tips for Beginners

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If you are starting out in your local gym, you might be feeling a bit intimidated. The array of machines can be overwhelming not forgetting the presence of the muscular men. In case this describes you, then you are not alone since a lot of women can identify. However, you ought to be willing to take a step forward so that you can begin to achieve your fitness goals. Let’s discuss the key points for designing a machine workout to get you started. Keep it simple You need to keep your workout simple. Your aim at this time should be to get your muscles used to lifting weights and preparing yourself for the advanced programs to follow. If it is your first time to engage in weightlifting, your body will respond well even to the basic exercises. Since progress will happen rapidly, you will have to track the changes for motivation purposes. Focus on form The goal at this stage isn’t to lift weights so much. You should be concerned with your personal bests. So for now, you need to get comfortable to ensure that you are performing the exercises correctly. Even though the machine guides you through the proper […]
Apr 11

Try This Upper Body Dumbbell Workout to Switch Up Your Typical Routine

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Get a little more mileage out of that set of dumbbells.   If you’ve been curling the same weights for months, it’s time to step up (and switch up!) your lifting game. First of all, there’s so much more you can do with a set of dumbbells. And if you want to maximize your running performance, you need to build strength beyond your biceps. Yusuf Jeffers, NASM-certified personal trainer and USATF-certified running coach, recommends that runners incorporate movements that target the back, chest, shoulders, core, and arms into their strength-training routines—which is why he designed this upper body dumbbell workout that hits your upper half from all angles.   The Benefits of an Upper Body Dumbbell Workout “A dedicated upper-body workout helps with stabilizing the upper body while facilitating efficient energy transfer from body to legs,” Jeffers tells Runner’s World. “Arm-swing technique, strong shoulders, and strong core all contribute to this.” Jeffers notes that specifically targeting the back and shoulder can also help correct postural problems, like rounded shoulders and a forward-leaning head position, a.k.a. “tech neck,” which affects the general population, not just runners. Programmed by Jeffers, the following upper-body dumbbell workout hits all the major muscle groups from […]
Apr 11

How to start building muscle as a beginner, according to personal trainers

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You don’t need to be a fitness fanatic to start building muscle with strength training, according to Cassie Costa, a NASM-certified personal trainer. “No one starts off advanced,” Costa told Insider. “Focus on your own journey and goals. You will eventually find a good rhythm and become more comfortable.” She said that getting the right balance of exercises, staying consistent, and fueling your body with food and sleep can help you make gains even with no prior experience in the gym.   Use the right equipment To build muscle, you need to do strength training to challenge your body with gradually increasing amounts of tension, a principle called progressive overload. Gym machines can help beginners build a strong foundation and focus on specific muscles, Costa said. Free weights help train more muscles at once with compound exercises like squats and deadlifts. To start, dumbbells are the most user-friendly, she said. Barbells and kettlebells add weight and dynamic movement as you progress.   Prioritize compound movements that work multiple muscle groups To maximize muscle-building, you’ll want to focus on the big lifts first, according to Costa. “It’s great to use the energy and focus that you have at the start of […]
Apr 11

Feel the burn with these ‘killer’ upper body workouts

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Yasmin Karachiwala, a celebrity fitness trainer, suggested doing “3-5 rounds, 60 seconds rest after each round, and no rest between exercises”   If you are among those who are currently focusing on toning and working their upper bodies, you are at the right place! Yasmin Karachiwala, a celebrity fitness trainer, had earlier shared a few exercises that work on the upper body and give you the confidence to wear the dress of your choice. Taking to Instagram, she shared a video in which she demonstrated a few easy exercises for the upper body. “5 quick upper body exercises to wear your festive clothes with confidence! Feel the burn and enjoy the results,” she captioned the video. Sharing how to do the workout, she suggested, “3-5 rounds, 60 seconds rest after each round, and no rest between exercises.” View this post on Instagram A post shared by Yasmin Karachiwala | Celebrity Fitness Instructor (@yasminkarachiwala) Push-ups to pike ankle tap: 10 reps For this workout, move in the position of traditional push-ups and then transition to pike. Also, to fully activate your hamstrings keep your knees straight throughout. “It is an excellent workout to target your shoulders, chest, and triceps. This bodyweight […]
Apr 11

How to Build a Better Treadmill Workout, According to a Celebrity Trainer

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Harley Pasternak, who’s worked with Ariana Grande, Lizzo, and Jessica Simpson, shares his best treadmill workout tips.   Personal trainer Harley Pasternak works with a slew of celebrities, including Ariana Grande, Lizzo, and Jessica Simpson, just to name a few. So when he shares workout tips on social media, it’s worth taking note. Recently, the trainer revealed some of his go-to advice on Instagram about how to “intelligently” work out on a treadmill, and it’s full of insider tips you’ll want to keep in mind. In the clip, Pasternak performs a variety of movements on a treadmill in socks — something he confirmed in the caption that he only did to “show exaggeration in the different positions.” In series of text, Pasternak suggested walking or running on your toes to strengthen your calves, doing lateral shuffles to work your abductors (the muscles that help the leg rotate to the side) and adductors (the muscles in the inner thighs that bring the legs to the center of the body), walking backward to improve your balance and strengthen your quads, and walking uphill to focus on your hamstrings and glutes. Want to max out your next treadmill workout? Pasternak shared more details […]
Apr 11

Ways to start exercising again after a break

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Fitness and achieving your weight loss goals is not a one-time attempt. It requires one to adopt a lifestyle and a daily routine in order to hit their target. There might have been a time when working out was a part of your routine but then, the sweat dripping sessions somehow stopped because of family responsibilities or maybe a new job. Getting back to workouts after a break may feel hard but it is possible. The first step is for you to feel the desire, do a little planning and have patience. According to Dr Godfrey Basoita, a physiotherapist at Mulago National Referral Hospital, you ought to follow some rules and ease your way back into your fitness plan. While you work out again, it is important that you listen to your body and do not strain it. “It is tempting to want to start from where you left off. However, this is dangerous since you have not prepared the body for the hard and vigorous exercises. It is, therefore, important that you are conscious about the intensity of the exercises you engage in as you start again,” he says. Dr Basoita recommends taking it slow at the beginning because […]
Apr 11

Women, here are five tips to keep in mind when lifting weights, according to an expert

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The age-old myth that women shouldn’t lift weights is thankfully long gone, says Sonali Swami international athlete, fitness and wellness coach   Weight training is right for everyone regardless of your goal, yes that’s what international athlete, fitness and wellness coach Sonali Swami claims. The definition of weight training is simple – it is basically any workout that will improve muscle strength by working against resistance. Sonali believes that everyone should do some form of resistance or strength training. According to a 2022-study in the British Journal of Sports Medicine, people who do muscle-strengthening workouts are less likely to die prematurely than those who don’t, adding to previous evidence that strength training has long-term health benefits, Harvard University reported on its website. Although the age-old myth that women shouldn’t lift weights is thankfully long gone, some women still don’t make weight training part of their routine. Sonali is here to bust some myths and share some tips for women who want to start their weight lifting journey.   It is right for everyone “Whatever your goal may be, the answer is always weight lifting. Yes, you heard me right! If your goal is to lose weight, then you should still […]
Apr 11

Making Workouts Less Boring

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Every able person wishes to have a body that generally looks fit just as a gymnast. However, being fit is a challenging subject to most people considering with the kind of busy lives they all have plus the boring workouts a woman has to do in order to achieve positive results. The following tips will make your desire to work out improve and in turn help you achieve the results with very minimum efforts. Get a Wearable Pedometer This gadget will help you know your daily health tests like blood pressure and heart beat rate. You can as well customize it to notify you on the distance you have covered while on foot. This becomes exciting when you know your target. You can have like a goal of 10,000 steps in a day. Study indicates that most women go extra steps compared to their daily goal to achieve the results sooner. This is an exciting track device for those who want to be prompt. Work and Play at the Same Time Instead of moving from office to office while driving for meetings, think of changing the approach slightly. Whenever possible, meet your client in the field or a walkway and […]
Apr 10

Can You Get a Full-Body Workout in 20 Minutes?

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Q: Sometimes I only have 20 minutes for a workout. What are the most efficient exercises to make the best use of my time?   One of the biggest barriers to establishing a regular workout routine is a lack of time. Finding an extra hour (or more if you include travel to a gym) to exercise most days of the week can feel like an insurmountable challenge, especially if you have a busy work schedule, family responsibilities or a long commute. The good news is you can get the same (or even better) results from an intense 20-minute workout as you can from a one-hour session. A large study from 2019, for instance, found that replacing 30 minutes of sitting each day with moderate to vigorous physical activity was associated with a 45 percent reduction in mortality risk. And many studies have found that short, intense workouts two to three times a week can improve lung function and cardiovascular health. Experts from the Centers for Disease Control and Prevention recommend that most adults get 150 minutes of moderate-intensity exercise each week, but you can cut that in half, to 75 minutes a week, if the workout is intense. Stephen J. […]
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