Mar 24

Science-Backed Ways to Push Through Workout Fatigue

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That tiredness might be all in your head. Here’s how to work past a mental block if your muscles still have some energy.   What makes your muscles want to give up when you’re trying to hold a plank, go the distance on a long run, or do speed drills? Well, research shows that they may not actually be tapped out — but instead are getting mixed messages from your brain. In other words, when you’re putting in the workout time to train your muscles, it’s your mind you may actually need to condition to get past that moment when you want to quit. That’s right: Mental fatigue can seriously affect your workout. Here’s exactly what’s going on, and how to prevent your brain from getting in the way of your gains.   What’s Happening When Mental Fatigue Inhibits Your Workout   When you work out, your muscles and your brain are in direct communication. With every step or rep, your muscles are sending signals to the brain, telling it what they need in order to keep going — namely, oxygen and other fuel — and reporting their level of fatigue. The brain then responds, adjusting muscle contraction demands accordingly, […]
Mar 24

Four Fitness Facts to Fuel Your Workout

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Things to keep in mind for when you’re low on motivation.   There’s rarely enough time in the day to accomplish everything we set out to do, and exercise is often sacrificed when we’re short on time. Federal guidelines recommend fitting two and a half hours of moderate physical activity into our lives each week — and making time for muscle-strengthening exercises. I sometimes find this guidance daunting, and I’m not alone. Only 25 percent of adults in the United States met those recommendations in 2020. So I grew curious about the research: How much physical activity does a person need to live longer and reduce their risk of chronic disease? How frequently do they actually need to work out? Exploring the science and talking to researchers generated surprising information, like you don’t need to work out every day, and stretching doesn’t automatically prevent injuries. Here are four research-based insights about exercise that might make you more excited to put on your workout clothes.   You can keep your workouts short. The U.S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate exercise each week from activities like biking or swimming. That corresponds […]
Mar 24

3 Beginner Shoulder Training Mistakes to Avoid in Your Workouts

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You want boulder shoulders, but you’re going about it the wrong way. Here’s how to build up your upper body better. You may think you need to carry the weight of the world when it comes to training your shoulders, but the sooner you learn that less can be more, the sooner you’ll be on the path to healthier, happier workouts. In order to build out a formidable upper body and achieve the V-taper torso, many new trainees feel the need to attack shoulder training with the same ferocity as leg day, even though the deltoids are a much smaller muscle group. The shoulders are also a much more complicated structure than other commonly trained areas, making it much easier to go too hard, too soon if you’re not working the right way. This can lead to wasted time in the gym—or even worse, injuries. Break through beginner’s mistakes with help from Men’s Health fitness director Ebenezer Samuel, C.S.C.S. “There is no body part that is more butchered in the gym than shoulder training,” he says. Follow his tips to get on track.   3 Beginner Shoulder Training Mistakes to Avoid Here are three beginner mistakes that may be contributing […]
Mar 24

How To Adjust Your Workout When You Can’t Get To The Gym

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Feeling at a loss about not being able to stick to your normal workout routine? You’re not alone. Social distancing during the COVID-19 outbreak has resulted in people all over the world having to adjust their schedules to accommodate working from home, schooling and caring for kids, and finding ways to maintain as much of a “normal” schedule as possible. As a result, many people are struggling to figure out how to get a good workout in without the help of gym equipment or a personal trainer. “Anxiety over the current situation can add to a lack of motivation to workout,” says Brianna Gauna, an athletic trainer for Henry Ford Health. “But just remember how beneficial it is to move your body, even if it is just around the house.”   How A Routine Change Affects Your Body If you are used to working out every day or going hard at the gym on a regular basis, a short rest period from your routine might have its advantages. “Taking time to rest can actually be a really good thing because it allows your body to recover,” says Gauna. “You might even start to see more muscle tone set in as […]
Mar 24

Five Upper Body Resistance Band Exercises

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This five-move resistance band workout routine can help you work your upper body anywhere. The absence of weights doesn’t have to mean the absence of a good workout. These five moves can help you craft an upper-body resistance band workout wherever you are. Resistance bands come in a variety of styles, so finding the best one for your needs may vary. These exercises utilize a resistance tube with handles. However, you can modify each exercise with other band types as well. When choosing a resistance tube, use a weight that is challenging but won’t affect your form. Mary Lauff, a Health Fitness Specialist of Corporate Fitness who works at the DICK’S Sporting Goods Customer Support Center Health Club, recommends performing three sets for each of these exercises. If your goal is muscle gain, she suggests a heavier weight with four to six reps. Meanwhile, if you want to work on your muscular endurance, she recommends a lighter weight with 12 to 15 reps.   BICEP CURL A bicep curl is a classic gym move that can help you build and strengthen your bicep muscles. This resistance band exercise for arms works both biceps at the same time.   STEPS: Step […]
Mar 23

HIGH-INTESITY WORKOUTS FOR OPTIMUM RESULTS

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If getting fit, losing weight fast or burning calories is the goal you are aiming for, then be prepared to get down the gym and prepare for high-intensity workouts. Unfortunately, just turning up down at the gym and not breaking into a sweat while you gently walk fast on a treadmill or ride a static bike is not going to go far if you are looking to lose weight, increase fitness and lose that spare tyre around your waist. To achieve the best results when working out you must be prepared to sweat and push yourself to a limit that will feel a bit painful, especially at first. But it’s important not to overdo it (or underdo it) to achieve the right results more quickly. High intensity workouts don’t just burn calories, they torch them. If your cardio treadmill machine has one of those electronic calorie burning read outs which counts burned calories, try this little trick: gently jog on a treadmill at 4.2 mph for a period of two minutes, and once you reach the end of that two minutes, take a note of the calories burned so far. Now try the same exercise (again for two minutes) but […]
Mar 23

Yoga for runners: eight moves to improve flexibility and strength

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Yoga for runners: the lowdown on the best yoga postures for runners Have you ever considered yoga for runners? Yoga has many benefits that extend beyond maintaining flexibility. Yoga can help you sleep better, improve your concentration, increase your stamina, help you to build muscular strength, improve your balance and lower your resting heart rate. All of these things can help runners perform better, with research from the International Journal of Yoga (opens in new tab) finding that yoga can actually help athletes to improve the uptake and utilization of oxygen during exercise, making the body more efficient. Yoga is normally practiced on a yoga mat. The best yoga mats (opens in new tab) are comfortable for bonier joints and have a sticky texture to ensure you can stay firmly planted when holding postures. But there isn’t a right or wrong when it comes to runners practicing yoga as many postures will benefit them. We’ve put together some of the best yoga postures for runners to help you get started, with the help of expert physiotherapist Kelly Rotheram.   1. Downward dog Physiotherapist Kelly Rotheram explains why the downward dog is beneficial for runners to practice, “It works on both […]
Mar 22

The Only Workout That You Will Ever Need To Do!

by admin in Workouts 0 comments tags: barbell dead lift, barbell squats, basic workout, better physique, effective workout routine, most effective workout, produce enough GH, repetition tempo, repetitions maximum, the only workout
If you want to know what is the single most effective workout that you can do then you are in the right place. If it is executed properly then the following workout will make you stronger and build you an altogether better physique than what you are having. So what is this super-effective workout routine? Take a look. The basic workout you need to do • Barbell squats, you can do for 10 rounds maximum and then take 60 seconds to rest after it. • Up next is medium width, with pronated grip pull ups, 10 RM and then take a break of 60 seconds. • Barbell deadlift comes next, 10 RM followed by a rest of 60 seconds. • The last thing for the workout is Dips, 10 RM, after which you can take a 120 seconds rest. Things to keep in mind while you are doing the workout The repetition tempo should be 4 seconds with a 0-second pause while you are at the bottom of the movement. 1 second explosive positive and 0-second pause while you are at the top of the movement. You are going to do 10 repetitions maximum. Make sure you pick a weight […]
Mar 22

8 expert-approved ways to ensure that you’re having an efficient workout, every time

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When you finally get off the couch or bed to start a workout, you’re not going to be satisfied with so-so results. You start a session wanting to get 100 per cent out of every rep, sprint and set so that the hour you put in really counts. But that may not always be the case—if you’re working out while hungry, skipping sessions or hitting your home gym without a plan. Hate wasting your time? Here, pros share fitness tips that will help you make sure your workout stays as efficient as possible, each time.   1) Stay hydrated According to a study, losing just two per cent of your body weight in fluids can make your workout feel harder, reduce your performance and mess with your body’s ability to recover after you leave the gym. “Water regulates your body temperature and lubricates your joints, transports nutrients to give your body energy and keep you healthy,” says Shereena Master, a fitness trainer and mobility coach. Staying hydrated increases energy improves movement, recovery and agility; improving overall physical performance. The water helps maintain blood pressure during exercise so your heart doesn’t work harder to maintain normal blood pressure. “Good hydration also […]
Mar 22

7 Workouts to Tone Your Inner Thighs

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The ideal inner-thigh exercise — one that blasts fat while building muscle — is hard to come by. Luckily for you, we’ve done the research! Do these 7 exercises for inner thighs three days a week and you’ll start seeing toned thighs in no time.   1. Extended leg lift Lie on your side on the floor or using a workout mat and use a small pillow for neck support. Move your top leg forward so it’s resting on the floor. Keep your bottom leg extended and point your toes. Lift it approximately six inches off the ground, hold it for three seconds and lower it back down. Don’t let your bottom leg rest on the floor until you’ve finished your set. Remember to move slowly for an effective thigh workout. Do two sets of ten repetitions with each leg.   2. Ballet raise Begin by standing with one foot flat on the floor. Place your opposite foot directly in front of the flat one with your foot pointed and your toes touching the floor. Slowly lift that foot as high as possible, keeping it both pointed and close to your leg. Lower it back down to the starting position. […]
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