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Whether you are watching the sun go down early every day, unable to hit your regular gym, or busy with work or kids, it’s easy to miss a few workouts and then more than a few. After all, exercise thrives on routine. In a 2019 study, researchers found that people who maintained a weight loss tended to time their workouts similarly each day. During the winter especially, it’s common for exercisers to shirk their typical regimen, says Lee Jay a personal trainer, mat Pilates instructor, and nutrition coach, specializing in clients new to fitness. The days are shorter, meaning if you are working out before or after work, it’s likely to be in the dark, she says. Couple the short days and increased obligations with the need for tons of layers during outdoor workouts, and you have got the perfect recipe for an excuse. When we are committed to a routine, our minds are physiologically prepared to take on this workload, and our bodies are revved up to go, Jay says. Once we break this momentum, it takes immense energy, on the mental and physical front, to get things going again. Once you get over the hurdle, motivation tends to […]
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They’re just what the trainer ordered! When birthdays roll around, there’s one subject that’s not always a happy one to celebrate. It has to do with the changes that happen with your body over time. When you’re younger, staying in shape can be somewhat easier to manage. Once you hit your 40s, though, staying in shape can be a bit challenging. (You start to lose 3 to 5% of your lean muscle mass every year after you hit 30.) No need to stress, because we’re here to deliver secret exercise tricks for keeping in shape after 40, and they’re just what the trainer ordered! So enjoy some sips of wine (if that’s your thing) and even birthday cake—we’re here with the best gift of fitness advice ever. To learn the best tips out there, Eat This, Not That! spoke with Kelly Najjar, a personal trainer on Fyt, the nation’s largest personal training service that makes fitness under the expert guidance of an in-person or virtual, certified fitness professional convenient and accessible for everyone. These secrets can be lifesaving—and the best thing about them? They are all habits you can easily apply to your everyday routine. Read on and learn more […]
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These easy lower back exercises can help relieve tightness, improve flexibility and more. Suffering from lower back pain? You’re not alone — according to the Cleveland Clinic, approximately four out of five people have lower back pain at some point in their lives. “In a young and healthy person, back pain can happen from sitting too long and/or inactivity due to muscle shortening,” says Theresa Marko, PT, DPT, MS, a board-certified orthopedic physical therapy specialist based in New York City. “As one gets older, back pain might stem from joint stiffness and arthritis as well as from stenosis — a narrowing of the spinal cord canal.” Other common causes of lower back pain include myofascial pain (a chronic pain deep within muscle tissue) and disc herniation. Thankfully, there’s an easy way to help relieve or prevent that stiffness in your back: by regularly stretching your lower back. “Stretching can help relieve lower back pain by improving the range of motion of the spine,” explains Christine Villoch, M.D., vice-chair, Division of Physical Medicine & Rehabilitation and Pain Management at Miami Neuroscience Institute’s Spine Center. In fact, a 2017 study published by the Annals of Internal Medicine found that yoga can be […]
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Morning, afternoon, or night: When is the best time to exercise? Scientists have extensively studied this question. Here’s what they found. Researchers have extensively explored whether time-of-day affects exercise benefits and performance. Though morning workouts may be optimal for circadian rhythms, afternoon exercise tends to be slightly more efficient. Overall, given the immense benefits of exercise, the best time to work out for most people is whenever they can fit it into their schedules. A key part of starting to exercise is choosing when to work out. Morning, afternoon, or evening: Which time is best? Scientists have studied this dilemma extensively. Rise and shine at 5 a.m.? For novice exercisers, morning workouts are often the most dreaded. Trading a cozy, nurturing bed for a sterile, unforgiving fitness center can be a rude awakening to say the least. But morning workouts have their advantages. Challenging the body triggers the release of endorphins, uplifting one’s mood following exertion. These chemicals, along with a few others, boost energy levels, alertness, and focus, which can make you more productive and attentive at work. Moreover, for those who struggle to fall asleep at night, habitual morning exercise may help to reset their circadian […]
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Lower back pain can be persistent and difficult to fix. These yoga poses can help. Lower-back pain plagues just about everyone at some point. A widely cited Canadian survey from the late 1990s found that nearly 85 percent of adults will experience some kind of lower-back pain in their life. Whether you’re recovering from an injury or just deskbound and stiff, gentle stretching and strengthening can help alleviate pain. “Even a little yoga can go a long way,” says Alyx Walkinshaw, a yoga instructor behind the book and app Yoga for Seniors and Adults. “I really identify with the beginning yoga practitioner and with making the practice accessible to everyone. No matter how busy you get, yoga can help bring you back into balance,” Walkinshaw says. Here, she walks us through a sequence of nine poses that will help mitigate and prevent persistent lower-back pain. Roll Down/Roll Up with a Forward Fold What It Does: This movement is a great way to warm up your entire spine, lower back, hamstrings, calves, and ankles. Start your practice here to open the areas of the body you’ll be working in this sequence. How to Do It: Start standing with your feet […]
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Working out in this summer hot weather can be exhausting. Here are some fun workout regimes and easy-to-follow tips to make it easier. Running everyday errands can be tiring in itself during hot summer days. Over this, working out might seem like a painful chore. However, working out regularly is extremely important for the body. It helps regulate blood circulation, boosts healthy hormones, helps lose excess fat, helps build muscles, and many other benefits. Here’s how to maintain a healthy workout routine this summer that is doable and fun: Yoga During the summer, people are likely to become sluggish, but practicing yoga boosts your oxygen intake, stimulates you, and makes you sweat away harmful toxins. Yoga is an incredible way to re-energise and cleanse your body. Your muscles begin to relax and loosen as you become hot and sweaty. Muscles can eventually expand and become more flexible by stretching them during this period. Yoga offers a number of poses that allow for the stretching of those stiff muscles, and practicing them outside in the heat on a daily basis will increase the likelihood of becoming more flexible in a shorter period of time. Dancing Dancing is another […]
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They’re one of the most important muscle groups in your body, responsible for everything from your ability to hold heavy objects without pain or discomfort to your ability to lift heavier weights in the gym. But they’re also one of the most visible; even when there’s no sun these guns will be out. Forearms are one of the most under trained body parts – we guarantee that you’ve never heard anyone say “I want a great pair of forearms!” But strong and healthy forearms can not only give you more athletic-looking arms, you’ll also benefit from a better grip and improved muscular endurance. Why is it then that so few people make any effort to train them at all? It is a fear of developing arms like Popeye? A lack of awareness about the huge impact that grip and wrist strength has on your ability to train your upper body? Or is it just a lack of interest? If you think your forearms are a weak point, then you really need to read on… Why are forearm exercises important? Ask a dozen different fitness enthusiasts for their favorite body parts to exercise and rarely will you hear the forearms […]
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One day you’re a workout warrior. The next you’re planted on the couch, watching television. But now you’ve decided to get back into your old active lifestyle. That’s great. Just keep in mind, particularly as you get older, that it may take some time to return to where you were – or even just close to where you were. How long will it take you to be more physically active? That depends on how old you are and how long you’ve been sedentary. If you stopped working out at 21, it’s going to be a lot easier to start over if you are now 23, instead of 40. Years of inactivity can take a toll on your body, as you gain weight and your muscles become deconditioned. That doesn’t mean you can’t do it. You just need to be smart about it. Getting Started If you’ve had a particularly long layoff, you should first talk with your primary care doctor about your plans. This will help make sure you are physically fit enough. And it’s never a bad idea to have a general health checkup before embarking on any type of strenuous exercise plan. You also might want to […]
by adminin Workouts0 commentstags: achieving goals, better after exercising, helpful article, losing stamina, losing weight, proper hydration, sports drink or water, sports drinks have calories, tiresome exercising session
Had a long and tiresome exercising session? Well, what should you drink right after you are done with your workout? Soft drinks or water? Well, to replenish the thirst you might think that water is a better option in this case but if you want to bring back the energy then you might think sports drinks are the right choice. Well, this dilemma is pretty common but know what should be the right choice with this helpful article, keep reading. Which one is actually better? • Water works – proper hydration is extremely crucial before and after a workout and helps the body against all the dehydration that has occurred while you were exercising. So water will help you to protect your body from any kind of damage. Not just that it will help you to stay energized all throughout your session so that you don’t lose your stamina mid-way. • Sports drinks have calories – sports drinks are laden with sugar and glucose. While these items will provide you with the energy that you need there is a major drawback of consuming sports drinks. If you are working out for losing your weight then the sugar present in the […]
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The butt, hip, backside or however you wish to address your gluteal muscles, are the strongest and biggest muscles of the human body. Here are some tips on barre exercises to strengthen glutes and avoid imbalances in muscles that may lead to pain/injury in spine, knee and hip. Strong glutes help you perform activities of daily life, give you power to run faster, reduce the risk of injuries and improves posture muscles hence, it is important to strengthen our glutes as prolonged sitting is often linked with creating imbalances in muscles that may lead to pain/injury in spine, knee and hip. The butt, hip, backside or however you wish to address your gluteal muscles, are the strongest and biggest muscles of the human body and the 3 glute muscles, maximus, minimus and medius, work together to push leg to the side (abduct), rotate and extend the hip from a bent position. Incorporating barre exercises can help you achieve real glute pump and strength without really lifting heavy or visiting the gym as this style trains you like a dancer without technically training like one. It is a lot like a mix of Pilates, Yoga, strength training, stretching and cardio where […]
