Jun 09

Tips for balancing cardio and strength training in your workout routine

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Creating a workout routine that works for you You can’t only concentrate on one type of exercise to develop a well-rounded fitness regimen. To maximize your results and general health, it’s important to find the perfect ratio of aerobic and strength training. Strength training boosts muscle mass, speeds up metabolism, and improves overall strength while aerobic workouts strengthen the heart, burn calories, and increase endurance. Here are some excellent pointers to help you find the ideal balance between these two essential aspects of fitness.   ​​Set Clear Goals​ Mayank Gupta, fitness expert, Co-founder, HDOR says, “Setting clear goals is essential before beginning any fitness regimen. Choose your goal: either weight loss, more muscular tone, higher stamina, or general fitness. You may then design your exercises in accordance with this information, providing a well-rounded strategy that incorporates both cardio and strength training.”   Prioritize Cardiovascular Health Cardio exercises, such as running, cycling, swimming, or HIIT workouts, are crucial for maintaining a healthy heart and improving endurance. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio each week. You can spread this out over several days or choose activities you enjoy to make it more enjoyable […]
Jun 07

5 Exercise to tone the stubborn inner thighs

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Shaping or toning the inner thigs can seem like a humongous task. Despite all the squats, lunges and leg lifts, the stubborn thigh fat fails to reduce many times. But the key is to perform exercises in a certain way regularly so that there can be a difference.   Here are 5 inner thigh toning exercises that you can practice:   1. Sumo squats: If you’ve been doing regular squats, wait until you do sumo squats and feel the burn. Stand with your feet wider than hip-width apart, toes pointed slightly outward. Bend your knees and lower your body down as though sitting on an imaginary chair. Ensure your knees align with your toes but don’t extend beyond them. Push yourself back up to a standing position. Repeat for 15-20 reps. This variation of the squat emphasizes the inner thighs along with glutes and quads. 2. Lateral lunges: For lateral lunges, stand up with your feet hip-width apart. Now, step in the right direction with your right knee into a lunge and left leg straight. Now, push back to the starting position and repeat the same on the left side. Do 10-15 reps on each side. Lateral lunges target the […]
Jun 04

Forget ab workouts — this 5-move compound exercise routine torches your whole core

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Like most people, we love ab workouts at Tom’s Guide, but let’s forget them for one moment — this five-move compound exercise workout torches core muscles and targets muscle groups all over. Ab workouts are great at strengthening the muscle groups that make up your core musculature, but you could also build core strength and hit various other muscles using compound exercises. If you’re unfamiliar with the term, you won’t be with the moves — a compound move simply refers to a multi-joint, multi-muscle exercise like squats and push-ups and can be done with or without weights at home or in your gym. Adding compound exercises to your strength regime hits muscles more efficiently so that you get more bang for your buck. Grab a pair of dumbbells — we recommend the best adjustable dumbbells for home workouts — and read on for our 5-move compound exercise workout to build strength and muscle.   How do I start core strengthening? The best ab workouts are great supplements for any training regime, but strong core muscles are more than aesthetically pleasing. They support better posture and movement, protect the spine, mobilize your trunk and help you lift heavier and run faster. […]
Jun 01

The 5 Best Exercises for a Full-Body Workout

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With these multifunctional exercises in your back pocket, you’ll be able to get a full-body workout in anytime, anywhere. Getting a full-body workout is much easier than you think and doesn’t require hitting up every weight machine at the gym (or even going to the gym). While weightlifting is the golden standard for muscle-building, there are numerous other exercise moves and routines you can do just about anywhere (and without any equipment) to strengthen and activate your entire body. When you’re ready to get moving, try these five proven exercises for the ultimate full-body workout.   1. Workout 1: Squats Squat Benefits: Squats are a tried-and-true strength exercise that’s especially beneficial for building leg and glute strength. They’re also an important functional exercise, as being able to do squat-like movements in everyday life (like bending to pick up toys, boxes, kids, and luggage) is key for staying injury free and moving with ease. This exercise can help you build speed as well, Gaines says. How to Do Squats: Squats are a simple movement, but they’re also easy to do with improper form—and poorly executed squats can lead to injury or unnecessary aches and pains. The simple solution: Learn and master […]
May 29

Having Trouble Following A Workout Routine? Follow These Tips

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Studies have shown that physical activity helps increase blood flow and oxygen to the brain and promotes the formation of new brain cells.   Daily workout plays a crucial role in maintaining overall health and well-being. Engaging in regular physical activity not only helps in maintaining good physical fitness but also has several health benefits. Daily workout helps build stronger bones and muscles, improves cardiovascular health, and helps maintain a healthy weight. Furthermore, regular exercise helps in preventing chronic diseases such as diabetes, stroke, obesity, high blood pressure, and certain types of cancer. Daily workout also has a positive impact on mental and emotional health. However, staying on track and working out daily can be difficult for some people. Some tips can be helpful. Read on as we share tips to help you stay on track. Tips to help you maintain a daily workout routine:   1. Choose activities that you enjoy The first tip for maintaining a daily workout routine is to choose activities that you enjoy. When you engage in activities that you find interesting and enjoyable, you’re more likely to stick with them in the long term. This may include running, swimming, cycling, yoga, or weight training. […]
May 28

Good Gym Hygiene Habits You Should Have

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Gyms and their locker rooms can be breeding grounds for different viruses, bacteria, and fungi. Here are some gym workout habits you should have for personal hygiene   The importance of personal hygiene should be a no-brainer—especially after the pandemic scared us all into having hand hygiene. However, with the viral TikToks about people getting infections from their gyms, it’s clear to see that not everyone is on the same page about gym hygiene and etiquette. Note that this isn’t meant to dissuade you from hitting the gym. Exercising at gyms provides great physical, mental, and social benefits that many of us can’t live without. All we’re advocating for is to practice better personal hygiene for your safety and for others. With that, here’s a roundup of good gym hygiene tips you should follow.   Pre-workout hygiene tips Part of having good gym hygiene is having a fully-stocked personal hygiene kit, complete with things like sanitizer and body wash. There should also be a personal water bottle and towel for your sweat in your gym bag. And in preparation for the shower room, you’ll need another towel and maybe even a third if you plan to sit on the public […]
May 21

How To Manage Gym Injuries After A Challenging Workout- Check Expert Tips

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While muscle soreness can stem from multiple causes from inflammation to injury, we’re going to specifically focus on discomfort due to gym activity and strenuous workout. Here are expert tips on how to manage major workout injuries. Our muscles cry out in agony the following a leg day, or pleading for rest after we increase the distance we usually cover on our morning run or add a few additional kilos to the squat rack. It’s a myth that pain is necessary for progressing in your fitness goals; in reality, really sore muscles might make future sessions difficult. Dr Sanesh Tuteja, Consultant-Arthroscopy & Sports Medicine, Fortis Hospital, Mulund shares the tips on how to manage leading gym injuries and keep a better upkeep on heavy workout days. Gym injuries are common and affect both amateurs and professionals alike. These injuries can be due to repetitive micro-trauma from overtraining, or macro-trauma caused by falls or impacts, like twisting an ankle or knee. They can be incredibly debilitating and have a significant impact on quality of life and mobility. Gym-related injuries can be classified into muscle strains or tears, tendon injuries, ligament injuries, fractures, and dislocations. So, what can we do to ease […]
May 17

6 Shoulder-Strengthening Exercises Men Should Add To Their Workout Routine

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Who doesn’t want strong shoulders? Toned and defined shoulders not only look aesthetically pleasing but also play an essential role in improving your overall strength. To that effect, knowing about the best shoulder-strengthening exercises will go a long way in helping you achieve your desired body goals. Usually, shoulders are involved in many upper body movements such as pushing, pulling and lifting, while also playing a key role in helping you maintain a good posture. Whether you’re a beginner at working out or a seasoned pro, incorporating shoulder exercises into your workout routine can help you build stronger muscles while also improving your overall strength. So on that note, here are six exercises we recommend adding to your workout for your next shoulder day at the gym.   6 shoulder strengthening exercises to try out Here are some effective shoulder strengthening exercises that you can add to your workout routine, along with some tips to help you get the most out of your shoulder workouts.   Shoulder Press Also known as the overhead press, the shoulder press is a compound exercise that primarily targets the shoulders, triceps and upper chest. To do shoulder presses, you should sit on a bench […]
May 14

7 Free Weight Exercises for Men to Gain Muscle

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Pack on muscle and build your strength with these trainer-recommended movements.   As men, we all want to look and feel strong, and there’s no better way to achieve this than by gaining muscle. However, finding the time and money to go to the gym regularly can be a challenge for many of us. Fortunately, you don’t need fancy exercise equipment or costly gym memberships to get your desired results. Instead, with just a few free weights and some know-how, you can start building muscle in the comfort of your home. We chatted with an expert who shares seven of the best free weight exercises for men to gain muscle. TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews, shares seven free weight exercises you can do right now to start gaining muscle (and develop a shredded upper body). These exercises target all major muscle groups, including your chest, back, shoulders, biceps, triceps, and legs. Plus, we deliver expert tips on proper form and technique, so you can get the most out of each exercise and avoid injury. Whether you’re a beginner or a seasoned gym-goer, these exercises are perfect for anyone who’s looking to build muscle without […]
May 13

Improve Your Overhead Press By Fixing These 4 Mistakes

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Get stronger without getting injured with these shoulder-building suggestions.   The strict barbell overhead press is the gold standard for pressing. The bench press is excellent and gets a lot of attention, but you are stronger in the horizontal plane and have the bench’s stability helping. With the overhead press, it’s two hands on the barbell and two feet on the ground, and the rest is all you. Using only your chest, shoulders, and triceps, you press a barbell overhead with little help from your lower body. The overhead press is a terrific exercise for strength and muscle mass and requires lots of core strength and shoulder mobility to make it happen. But this move isn’t as easy as just hoisting overhead—there are plenty of movement mistakes that can lead to injury or just lessen the gains you could be making. Not everyone can overhead press off the bat due to shoulder mobility, however, if you do have the mobility and strength to go overhead, it’s best to avoid these common mistakes that take away from the safety and effectiveness of this lift.   4 OVERHEAD PRESS BENEFITS Assuming you are good to go overhead, here are a few vital […]
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