Mar 15

This 7-Minute Workout Sculpts Defined Arms With Heavy Weights

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It only takes 5 moves to see real results. Having strong, toned arms is a total flex—and not just because you can literally flex them. That strength is also imperative for making everyday movements easier, and gains are just within reach (get it?) with the Women’s Health+ 7-Minute Arm Workout. This fast and efficient exercise program emphasizes lifting heavy dumbbells, which is both a win for muscle endurance and hypertrophy, which refers to the increase in size of your muscles. “A stronger upper body will improve your push-up form, help you lift objects overhead, or pull in the garbage bins,” says Kristina Earnest, CPT, a cycling and strength coach and founder of Kristina Earnest On Demand, an online fitness platform, who created this program. And, of course, you’ll gain more muscle definition along the way. Here’s how the program works: You’ll use heavy dumbbells or kettlebells to perform 5 upper-body strength training moves. For each exercise, you’ll work for 30 seconds, then rest for 15 seconds before moving onto the next move, completing the entire circuit twice. Earnest recommends adding this workout to your routine twice a week for maximum benefits, but not on back to back days—that way, you […]
Mar 13

Follow These Personal Trainer-Approved Tips for the Ultimate Post-Workout Recovery

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A personal trainer recommends these recovery strategies to keep your body and mind in peak condition.   As someone who has treated working out as part of my daily routine, I’ve come to find out that recovery is just as important as the workout itself. No matter the workout you do, whether its strength training, high-intensity interval workouts or getting some miles in on the treadmill, how you recover can impact your performance, prevent future injuries and support overall well-being. To break down the best recovery practices, I spoke with Louis Chandler, a certified personal trainer and head trainer at Alo Wellness Club. He shares expert insights on how to properly fuel your body and avoid common recovery mistakes.   Why prioritizing recovery matters Effective recovery isn’t just about feeling less soreness or muscle pain. It’s about helping your body adapt, grow and perform at its best, says Chandler. Neglecting recovery can lead to overtraining, decreased performance and even injury. Post-workout recovery helps rebuild muscle, restore energy levels and reduce inflammation. Good post-workout practices can include: Proper nutrition and hydration to replenish glycogen (the main storage form of glucose in the human body) and support muscle repair Rest and sleep […]
Mar 12

8 Myths About Doing Cardio for Weight Loss — and What to Do Instead

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If you’re on a weight loss journey, you’re probably wondering if cardio burns fat. These common misconceptions might be the reason you’re discouraged or not seeing results, but the truth will set you free. Here, experts bust widespread myths about doing cardio for weight loss, and offer alternative suggestions for how to exercise to lose weight.   1. Myth: Focus Only On Cardio for Weight Loss First things first: does cardio burn fat and, thus, aid in weight loss? Yes — but it’s not the only activity that can help you see results. Enter: strength training. All cardio and no strength training isn’t just boring, but it’s also inefficient. “Strength training builds lean muscle mass, which both increases your metabolism and decreases fat,” says Elizabeth Burwell, a NASM-certified personal trainer and co-owner of High Performance Gym. “So the more muscle you build, the more calories you burn on a day-to-day basis,” she continues. Some strength training workouts can even double as cardio: A recent study by the American Council on Exercise found that kettlebell exercises can burn up to 20 calories a minute — the equivalent of running at a six-minute mile pace! Maximize weight-loss benefits by incorporating up to […]
Mar 11

Breathe for a Better Workout

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Tips to help you through favorite exercises   “Breathe!” Personal trainers and their peers like to remind you of this, as if you don’t know how. You’ve been inhaling and exhaling all your life. But during a workout, you might not be getting it right. Whether you’re running, walking or doing squats, learn the best techniques to get the smoothest performance out of your activity.   First: Why not breathing is bad “We tend to hold our breath as a way to stabilize the torso and create pressure around the abs,” says Galina Denzel, coauthor of Eat Well, Move Well, Live Well: 52 Ways to Feel Better in a Week. If the exercise gets intense, we hold our breath as a way to get extra strength out of the core, “so it then becomes a crutch.” That’s not good. We need regular oxygen to feed our muscles. This is why we breathe heavily and consistently while running and walking, she says. By cutting off the oxygen to our bodies, we risk hernias, muscle cramping and dizziness, which can lead to a fall. For a safe and effective workout, try these techniques.   When you’re running Be a “belly breather,” says […]
Mar 08

Workout For Seniors: Follow The Road To Fitness In Your 70s With These Tips

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In this article, we discuss some tips you can follow when working out if you are in your 70s.   Engaging in regular physical activity in your 70s is essential for maintaining independence, vitality, and a high quality of life. Exercise strengthens muscles and bones, reducing the risk of fractures and falls. It supports heart health, lowers blood pressure, and helps manage chronic conditions like diabetes and arthritis. Additionally, working out improves flexibility and mobility, enabling better performance in daily activities. Beyond physical benefits, exercise boosts mood, sharpens mental clarity, and reduces the risk of cognitive decline. Staying active enhances sleep quality, increases energy levels, and fosters a sense of achievement, contributing to overall well-being. Read on as we discuss some tips you can follow when working out if you are in your 70s.   9 Fitness tips for people in their 70s   This ensures safety and helps create a personalised exercise plan, minimising the risk of injury or exacerbating existing health conditions. Schedule a check-up with your doctor to discuss your fitness goals and health conditions. Request guidance on exercises that suit your medical history, especially if you have heart issues, joint pain, or osteoporosis. Engage in activities […]
Mar 05

At-Home Arm Workout: 10 Moves, No Weights Required

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If you want strong, toned arms without weights, try this at-home arm workout that uses bodyweight exercises—from tricep dips to planks—to strengthen your arms. Traditional arm exercises like bicep curls and shoulder presses work great for strengthening the upper body—but they usually require some weights to get the best benefit, Roxie Jones, NASM-CPT, a personal trainer and SoulCycle instructor, told Health. Instead, work your arms with these 10 bodyweight arm exercises developed by Jones.   1. Tricep Dip Sit on the floor with knees bent and feet flat. Place hands behind you, elbows bent, wrists underneath shoulders, and fingertips facing in toward the body. Straighten your arms and lift your butt off the floor. Slowly bend elbows to lower body toward the floor. Straighten your arms again, using your triceps to push yourself up. Repeat.   2. Reverse Plank Sit on the floor with your legs extended in front of you. Place hands slightly behind you, palms on the floor underneath shoulders, fingertips facing in toward the body. Press into palms to lift hips and torso off the floor. Keep arms and legs straight, and make sure abs and glutes are engaged. Pause for a few seconds. Lower back down […]
Mar 02

The 10 Best Barbell Biceps Curls for Strength & Size

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Add variety to your arms day arsenal with these challenging straight-bar options.   If there’s one muscle that demands attention, it’s the biceps. The feeling of your arms getting bigger with every curl is a rite of passage, and no exercise delivers a biceps pump like barbell biceps curls. Why? You can load up to your biceps content, sparking serious gains. But don’t stop at the standard underhand curl—your arms will swell with pride when you vary grip position, range of motion, and execution style. Here, I’ll break down the 10 best barbell biceps curls, explaining how each one targets your arms from a different angle for enhanced biceps development. Get ready to train smarter, harder, and heavier. Afterward, you may need to buy some new shirts.   Benefits of Using The Barbell For Your Biceps Exercises The barbell biceps curls are considered the king of biceps exercises, but you need variety to improve size and avoid overuse injuries. Changing grip positions, body positions, and range of motion enhance arm strength and muscular development. These 10 variations keep your muscles adapting and ensure peak flex appeal by hitting both the biceps’ short and long heads and forearms. Whether you’re chasing […]
Feb 26

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, […]
Feb 20

How to stay healthy in winter: 14 wellness tips for cold months

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Avoid getting sick this winter by eating healthy, keeping yourself hydrated and getting sun exposure. So, learn how to stay healthy in winter. If you are not coughing, you will come across many people coughing and sneezing around you at this time of the year. That is because cold and various respiratory illnesses tend to be more common during winter. Your immune system may get suppressed, and make you sick. The problem is that when you are indoors, the central heating system can make the air dry. Even outdoors, you will be exposed to dry air. This can affect your health in several ways. If you don’t know how to stay healthy in winter, these ways to make your immune system strong will come in handy and help you avoid getting sick this season.   Why do people fall ill during winter? You should think about how to stay healthy in winter, as it is easy to get sick during cold months. The main reason for infections being quite high in winter is the combined effect of environmental and physiological factors. During a 2018 study published in Scientific Reports, 7 percent of women with asthma and allergic rhinitis expressed exacerbation […]
Feb 19

7 effective ways to stay motivated for regular workouts

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Staying motivated in your fitness routine involves enjoying your workouts, having a consistent schedule, and involving a workout buddy. Mixing different types of exercises, tracking progress, and joining fitness communities can also maintain long-term engagement. Recognizing rest days as essential and setting clear goals further enhances motivation and commitment. Staying consistent with workouts isn’t just about discipline—it’s about finding the right mindset and approach that keeps you coming back for more. We believe that fitness should be a fun, fulfilling journey rather than a rigid routine. Here are five tried-and-tested ways to stay motivated and make exercise a long-term habit:   Pick a workout you truly enjoy Let’s be real—if you don’t enjoy it, you won’t stick with it! Whether it’s dancing, weightlifting, Zumba, or mobility yoga, choose workouts that excite you. When fitness feels like fun rather than a chore, you’ll be naturally motivated to show up every day. A workout that you look forward to is the greatest. Enjoy the process instead of viewing exercise as a chore, whether you’re lifting weights, going to a workout class, or simply going for a walk. It’s easier to stick with something you enjoy. Make your workouts part of your daily […]
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