Mar 29

Try This 10-Minute Morning Workout to Start Your Day

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Workouts don’t have to be complicated to be effective. In fact, the easier you make a morning routine, the more likely you’ll get out of bed to do it. Short workouts are also great when you’re crunched for time, traveling, or just need a quick way to get the blood flowing. Plus, fitting in fitness before you head off to work, school, or other life duties allows you to establish a routine, which means you’re less likely to come up with a list of excuses to ditch this essential “me” time. Before starting a new exercise program, check with your doctor. Then, follow the six steps in this exercise routine to get the most out of your mornings.   1. First, warm up Start with some warm-up exercises for 2 minutes. Do 90 seconds of easy cardio drills, such as: jogging in place high knees jumping jacks rope jumping (without a rope)   Follow this with 30 seconds of dynamic stretches, such as arm circles and hip swings.   2. Speed skaters Stand with a slight bend in your knees and your feet hip-width apart. With your arms at your sides, jump to the left and land on your left […]
Mar 29

Part I: Full-Body Workout from Home

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Looking forward to losing a bit of weight and build some muscle in the process? Look no further than this full-body workout routine that uses the weight of your own body as a form of strength straining, whilst the short breaks in between ensure that you are burning off the calories as well – a two for one! Plus, this is done from the comfort of your home, making it suitable for everyone. Perform each circuit in order, completing all of them to finish a workout. This should be performed three times a week, taking a recovery day between each. Pistol Squat Start in the standing position with your feet close together. Lift your left leg off the ground whilst standing on your right, and then lower yourself to the ground by bending your right leg. Squat as low as possible before returning to the standing position and repeat on the opposite leg. Once you have squatted on each leg, on rep is complete. Finish a total of 14 to finish a set and then take 30 seconds of rest in-between before completing a further two, taking arrest between each. Burpee Begin standing before squatting down onto the ground with […]
Mar 29

8 Top Exercises Trainers Want You to Try

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Add these expert-approved exercises to your workout regimen. You know fitness matters. By remaining active, you can improve your physical and mental health in a myriad of ways, especially as you get older. But there are a dizzying number of workouts you could potentially do — which ones should you begin with? With the help of personal trainers, we’ve determined the best exercises that fit a wide range of fitness goals. These exercises will improve your strength and endurance and will benefit your workout journey in the long run. You can also modify them depending on your fitness level and still get the same benefits. Add these expert-approved exercises to your workouts today.   1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from whether you’re a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. “The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings […]
Mar 29

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 […]
Mar 29

5 best exercises to build a stronger back at home

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Back muscles often don’t receive the kind of attention we dedicate to building bigger guns and a six pack. The reason is obvious: Out of sight, out of mind. But just because we don’t see our back muscles in the mirror every day doesn’t mean that they’re not important. In fact, fitness experts would argue that your back builds the base for your physique. By performing exercises that focus on your back, you not only train your whole body, you also defeat the evils of a sedentary lifestyle. We spoke to Pranay Jain, CEO and Founder of BodyFirst, to find out more about the importance of training your back, and how you can do so.   Q. What is the anatomy of the muscles that make up the back? Pranay Jain: The back comprises the spine and two compartments of back muscles, which are further divided into two groups – extrinsic and intrinsic back muscles. The extrinsic back muscles have two layers. The superficial layer includes the trapezius, levator scapulae, latissimus dorsi, and rhomboid muscles whereas the intermediate layer includes the serratus posterior muscles. The intrinsic muscles are divided into superficial, deep, and deepest layers. Understanding the anatomy and function […]
Mar 29

5 Yoga Poses for Neck Pain

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Include these yoga poses in your lifestyle to get rid of frequent neck pain. Neck pain can be extremely painful and uncomfortable, and can be caused due to various reasons. A few common factors that cause neck pain include repetitive forward movement patterns, poor posture, or not moving your head in other directions. Don’t be surprised if your neck pain extends to other parts of your body. Your neck pain may most commonly convert into shoulder pain or headache. Neck pain can even lead to injuries. Yoga should be a part of everyone’s healthy lifestyle. If not so, it can definitely be a solution to your neck pain. According to PubMed, yoga has the potential to provide pain relief and functional improvements for people who practice it regularly. Yoga can help release any tension you’re holding in your body.   Here are the 5 yoga poses you should try for neck pain.   1. Extended Triangle Pose This is a classic standing posture that may not require a yoga mat. It may help alleviate backache, sciatica, and neck pain. It helps relax your spine, hips, and groin while strengthening your shoulders, chest, and legs. It may also help manage stress […]
Mar 29

Overexertion during workout: 5 key signs to know; tips to avoid

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It is important to understand what overexertion is Gym workout has become a popular trend, especially among youngsters. However, the knowledge around gym workouts is mostly around building muscles and losing weight. What actually is required is a concrete knowledge on when to stop going to the gym. In view of the growing cases of collapsing during workouts, it is vital to understand when your body signals you to stop hitting the gym.   Understanding overexertion​ Overexertion is when you push yourself too hard physically to do something. It is one of the most common causes of accidental injuries in gyms. As per WebMD, overexertion causes inflammation leading to pain and discomfort and if not taken care of at an early stage it may lead to permanent tearing of muscles, tendons and ligaments. In the gym, overexertion is usually due to lifting heavy weights inappropriately, or lifting too much weight, or unusually high physical activity in a short time, or due to incorrect posture and technique.   When should you take a break from workout?​ As per Dr Manthan Mehta, Program Head (Hypertension and CV), Fitterfly, the following are the indications one should stop the workout: Stop working out if […]
Mar 29

7 Effective Tips to Stay Encouraged at the Fitness Center

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Nowadays, everyone wants to keep themselves active and fit because of their healthy fitness needs. Moreover, it is essential to fulfilling fitness needs and having any physical activity daily. Without having any physical activity or daily routine. A lot of people want to start or continue their fitness routine but come up with motivation issues and have zero or low motivation to continue their workouts. Additionally, it is quite difficult for you to initiate a fitness workout without the guidance of any such person who motivates you. To boost motivation levels, you must come up with some innovative ideas and fitness people guidance because motivation enables you to perform fitness workouts with consistency and effort.   How to Perform Gym Workouts with Motivation? To fulfill fitness needs daily, there is a need to maintain ourselves accordingly. You must follow some of the following tips to stay motivated at a fitness gym:   Set Fitness Goals: Without a goal or objective, you will not fulfill your fitness outcomes. Before starting a fitness workout, you must come up with some basic points and strategies to start a fitness workout. Try to set or design realistic and successful goals which guide you to […]
Mar 29

5 Tips to Help You Stick to a Big Arm Training Plan

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Knowing what you’re doing is just the start. Here’s how you can achieve success by following through on your goals.   GETTING A PLAN is one thing. Following that plan through to its end is a completely different task. We’ve all had that workout plan, nutrition advice, or cardio routine that we hoped would get us on track with the version of ourselves we want to become. Finding a plan isn’t the part people have trouble with: It’s the follow-through, sticking with the program every day. I get it! Most people start new programs with the best of intentions, but then life gets in the way. Late hours for a work project, a sick child, feeling overwhelmed, or any number of monkey wrenches can derail the program, and sometimes you never get back on track. This is the pain point that keeps many people from making the changes they initially set out to accomplish. Luckily, that is all in the past. Here are the top tricks and hacks I suggest to my clients to help them go from well intentioned to well equipped!   1. Choose Small Goals, or Mile Markers, to Achieve Along the Way We all have goals […]
Mar 29

6 Ways to Achieve Your Fitness Goals This Year

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The holidays are a wonderful time to reflect, but once the ball drops, it’s a cue to look forward and map out your goals for the upcoming year. For many, that invariably includes a vow to be more physically active. And why not? Regular exercise is shown to strengthen muscles and bones, boost mood, reduce disease risk, and increase longevity. It can also help you keep your weight in check, if that’s on your list of resolutions. Yet, the best intentions don’t always lead to unwavering self-discipline and habits that stick. If this sounds familiar, consider whether wellness pledges of years past have lacked clarity. “The problem is often a goal we think we should set, versus one that’s actually important to us,” says Allison Grupski, Ph.D., a clinical psychologist and vice president of behavior change strategies and coaching at Weight Watchers. “Or, it’s that we haven’t gotten a clear idea of what [a goal] will look like when we reach it.” If you’re dedicated to making your goals come to fruition this year, use these research-backed tips to inject new momentum into your intentions, and transform your get-healthy resolve into a reality.   1. Identify the “Why” If a […]
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