Apr 05

How To Unlock Your Inner Usain Bolt In 8 Easy Steps!

by admin in Workouts 0 comments tags: ankle rotations, barbell hip thrusters, board member of HealthAdvisory, easy steps, efficient workout session, hip flexor stretch, inner usain bolt, sports of running, stephen cheuk, stronger runner, true potential
These eight exercises warm-ups & exercises will help you find your true potential in the sport of running! It is a very obvious fact that to be considered a runner, you have to run. For many people, that’s the end of it, but to be considered a strong athlete, addition of another exercise into your daily routine is a sure-fire way to becoming the best runner you can be! Here’s where this set of exercises crafted by Stephen Cheuk, founder of the S10 training & S10 recovery in New York City & a board member of HealthAdvisory comes handy. Exercise 1) Hip flexor stretch with a band – Securely attach a moderate resistance band to a hefty & strong object so that it doesn’t move while exercising. Improvise using what you have around you. In a gym situation, the most ideal anchor point would be a squat rack. Put your left leg into the band & let it rest exactly where your buttock & hamstring meet, following which step the left foot back far enough so that the band is taut & stretched. Exercise 2) Hip CARS (Controlled Articulated Rotations) – Begin with all fours with your hands under your […]
Apr 05

How to Do Workout During Your Lunch Hour

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Workout during lunch hour is a great way to stay healthy and get fit. Yet, many people have trouble fitting a workout into their schedule. If you don’t have time for traditional exercise — or if you’re just not feeling up to it — here are some ways to squeeze in an effective lunch break workout:   Workout During Lunch Hour   Here are a few tips:   Choose Something You Love to Do The first step to finding a workout routine while at work is choosing something you enjoy. If you think you will be able to stick with it over time, it has to be something that sounds fun or at least not terrible. Once you’ve decided on a type of exercise, commit yourself to doing it every day for the rest of your life — or at least till the next time you’re feeling energetic again. If your favorite thing about working out is getting sweaty and breathing hard, choose an activity that gets your heart rate up and keeps it there for a while: HIIT, jumping rope, and lifting weights. The point is just to get into some sort of routine and make sure that every […]
Apr 05

Part I: Quick and Easy Ten-Minute Workout

by kevin in Workouts 0 comments
The post-holiday blues are kicking in for many of us, and that means one thing – less food and drinks and more exercise. Gaining a little weight over the holidays is to be expected, but you wanted to make sure it doesn’t become anything more than just a little holiday weight that needs to get worked off. Trying to hit the gym or go for a run in January is never the easiest feat to accomplish, which is why so many people tend to fail at their New Year’s fitness resolutions! For those looking to ease their way back into better shape, this ten-minute workout will serve you well. It’s based on yoga positions that should be easy enough to pull off and won’t leave you feeling too fatigued post-workout, and they should help to de-stress you and make getting back into shape an overall easier experience. The Bridge Pose Position your back so that it sits flat on the ground. Your feet should also be flat, with your knees bent, bringing your heels towards your butt. At this point take a deep breath to fill your lungs, inhaling for 5 seconds before exhaling slowly for 3 – this breathing […]
Apr 05

Advantages Of Working Out With Peers

by admin in Workouts 0 comments tags: big motivator, conducted yielded results, exercising in synchronization, hardest part of working out, keeping your body fit, michigan state university, scientific evidence, solitary task, working out with peers, workout with peers
The act of keeping your body fit does not necessarily have to be a solitary task. In fact, it can be way more beneficial when you team up & start working out with your friends. Following are some of the benefits that are associated with working out in the company of other people. Scheming Fitness to be more Responsible – Sometimes, the act of getting to the gym may prove to be the hardest part of working out. The idea of someone meeting you at the gym & working out with you can be a big motivator & this isn’t a mere placebo, this is a fact which has scientific evidence to back it up. A study conducted yielded results that showed exercising with a partner yields to working out more often. On top of that, you will have to schedule the appointments beforehand to meet the other people, so it will on your calendar, further imbibing the act of staying fit in your lifestyle. Breaking Boundaries – Whether or not you consider yourself a competitive person, working out in a group can bring out our ambitious nature. A study conducted in the Michigan State University tested out three situations: […]
Apr 05

Recuperative lung strengthening exercises for COVID recovery

by admin in Workouts 0 comments tags: lung strengthening exercises, lung strengthening exercises for COVID recovery, lungs got impacted during COVID, physiotherapist recommended exercises, pneumonia in chest, recommended exercises for covid recovered patients
If your lungs got impacted during COVID, it’s extremely important to follow certain guidelines and techniques to bring them back to their original capacity. Pneumonia in the chest can lead to several complications and that’s the reason one must be extremely cautious during the recovery phase. Here are some physiotherapist recommended exercises that you must do daily, at least 6-7 times every day Spirometer The three balls machine is one of the your biggest bets in strengthening your lungs. The right way to do it is by inhaling deeply and trying to get all the balls up, and exhaling outside the nozzle. Make sure none of this is a jerky movement. It should be very smooth. Pursed breathing Pursed breathing is another very important breathing technique that helps open the lungs. Purse your lips and deeply inhale from your nose. Now make an O and exhale from your mouth. Repeat this as many times as you can! Om chanting Take a deep inhalation and then exhale while chanting OM- make sure you open your mouth as wide as possible while making that sound. It won’t sound like a typical Om sound but will have a wider ring to it. Lung […]
Apr 05

Why Exercise Is More Important Than Weight Loss for a Longer Life

by admin in Workouts 0 comments tags: caloric outlay from exercise, gaining fitness, lower risks of heart disease, weight loss for longer life, why exercise is important
People typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight. For better health and a longer life span, exercise is more important than weight loss, especially if you are overweight or obese, according to an interesting new review of the relationships between fitness, weight, heart health and longevity. The study, which analyzed the results of hundreds of previous studies of weight loss and workouts in men and women, found that obese people typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight or dieting. The review adds to mounting evidence that most of us can be healthy at any weight, if we are also active enough. I have written frequently in this column about the science of exercise and weight loss, much of which is, frankly, dispiriting, if your goal is to be thinner. This past research overwhelmingly shows that people who start to exercise rarely lose much, if any, weight, unless they also cut back substantially on food intake. Exercise simply burns too few calories, in general, to aid in weight reduction. We also tend to compensate for some portion […]
Apr 05

This Upper-Body Workout Is All You Need to Build Strong Arms and Shoulders

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If you want to work your arms, back, and chest at the gym (or at home!), look no further than this six-exercise upper-body workout that’ll get you in, out, and feeling strong in no time. This upper-body gym workout is structured in supersets, which just means you’ll be alternating between two different exercises that work separate muscle groups. Because the first muscle group gets a break when you’re doing the second exercise, you can blast through this workout with minimal rest, which saves time and keeps your heart rate up. You can do supersets in any workout, but today we’re focusing on your upper body. If you want to be able to do push-ups for days or carry shopping bags (and everything else) more easily, you’ll need to strengthen your upper body. This upper-body workout is a great start, and it’s going to target your chest, triceps, biceps, shoulders, and back. Check out the full workout below, and get ready to work!   Upper-Body Strength Warmup and Directions   Equipment needed: You’ll need a set of medium-weight dumbbells. Beginners, try five to 10 pounds. Advanced exercisers, go with 10 or 15 pounds. You’ll also need a large-loop resistance band and […]
Apr 05

10 Best Exercises To Do At Home For Women

by admin in Workouts 0 comments
Regular exercise is the key to relieve stress and to promote good physical and mental health. Women who juggle between personal and professional responsibilities often fall short of time to pay attention to their fitness. But importance should be given to fitness from an early age itself to live a healthy and longer life. Routine exercises can help you treat health issues and can even avoid them, all you just need to do is take out 20-30 minutes a day for yourself. You might not be able to hit the gym regularly or step out for a daily jog or walk, but you need not worry. There are some exercises that you can do at home without any equipment. Here are 10 basic easy-to do-home exercises for women to stay fit. You could do it by yourself, or even hire a fitness trainer to help you.   1. Jumping Jacks It’s a basic exercise to start with. It’s important to warm up and stretch before starting the regular exercise. Jumping jack gives flexibility and help you increase the stamina. Keep your feet together and stand tall and keeping hands straight at your sides. While jumping, raise your arms above your head […]
Apr 05

How To Do Dumbbell Skull Crushers, The Ultimate Triceps Burner

by admin in Workouts 0 comments
When you think about arm workouts, you might imagine bicep curls or bench presses, but if you want to specifically target your triceps (the back of the upper arm) there’s one move, in particular, you’ll definitely want to remember: skull crushers. This simple exercise requires only one dumbbell, and it’s as effective as it is quick—plus you can adjust the weight of the dumbbell to suit any skill level. Here’s how to do it, as demonstrated by personal trainer and holistic nutritionist BB Arrington, CPT, who tells mbg skull crushers are an excellent strengthening move that will make pulling and extending movements easier.   How to do skull crushers: Lie on your back with feet planted on the floor. With dumbbells in hand, extend your arms to the ceiling. Bending from the elbow, lower the weight to your forehead. Extend the arm back to the ceiling to complete the rep. (Note: Upper arm should remain perpendicular to the floor the entire time.) That’s one rep. Complete 8 to 12 reps.   Form tips With skull crushers, your upper arms should remain perpendicular to the floor the entire time for proper form and to prevent shoulder injuries. Hold them still and […]
Apr 04

5 best dumbbell-only triceps workouts to build bulky arms

by admin in Workouts 0 comments
Triceps are two major muscles on your upper arms that are almost always overlooked or substituted with bicep workouts – that don’t really work the same magic on your triceps. Gym fiends will also tell you that the easiest way to make your arms look bigger or bulkier is by working on those triceps (and not repeating the same bicep movements every day) as they contribute to almost 70 percent of that pump you’re looking for. There are of course numerous workout routines that you can follow to build your triceps, but since you’re already here, give these five dumbbell-only tricep workouts a shot, to begin with. Select dumbbell weights that you’re comfortable working with and don’t go full beast mode on day one itself. Slowly, but surely build yourself up.   5 best dumbbell-only tricep workouts to build bulky arms Start by warming up a little with the help of these two exercises: Overhead triceps stretch x 3 Stand straight, with your legs apart, bring your left arm up and gently stretch the elbow down and back up. Repeat the movement on the right arm. Triceps towel stretch x 3 Again, stand straight, with your legs apart, raise one […]
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