Mar 09

This dumbbell ab workout builds core strength and burns fat in just 25 minutes

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Develop mid-body muscle and boost your metabolism with this short high-intensity routine   If you want to develop your abs, traditionally, the advice has always been to do endless crunches and sit-ups. These are practical exercises, but you can strengthen your core and build ab muscle in a more varied way with this 25-minute strength workout. While you could use the best ab rollers to help develop strength in your mid-body, this short routine contains some top core strengthening exercises with dumbbell exercises designed to build lean muscle. For when you’re training at home, all you’ll need is a set of the best adjustable dumbbells. These customizable weights combine several dumbbells in one for a space-saving way to build muscle without leaving the house. As useful as they are, the weights can be expensive. There are dumbbells on sale throughout the year, but you can also save money on this muscle-building equipment right now with these two deals on today. For those training at the gym, you’ll want to get a pair of dumbbells that challenge you but aren’t so heavy that they affect your form. If you’re not sure where to start, check out these beginner strength training tips […]
Mar 09

Build chest muscle at home in just 12 minutes using this dumbbell workout

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Improve your upper body strength with this short dumbbell and bodyweight routine Not all chest muscles are built in the gym. You can build, tone, and strengthen your upper body muscle at home with the right kind of exercises that use some form of force to work against. In this 12-minute workout, you will work against your own body weight and a set of dumbbells to train your chest. The best chest workouts at home save a lot of time and money as it saves you paying for a gym membership and the time you’d spend traveling to and from there for your workouts. This is why owning some of the best adjustable dumbbells is a worthwhile investment. They combine multiple weight sizes into one saving you the need for you to buy a whole rack of separate sized weights. Chris Heria the creator behind the fitness training YouTube channel, THENX, has put together 10 chest-based exercises that are all home-friendly. Using a pair of light dumbbells combined with different push-up variations you will engage different areas of your chest and give yourself a complete chest workout. Heria notes that not everyone will necessarily have heavy dumbbells to work with […]
Mar 08

HOW TO SPEND LESS TIME IN THE GYM BUT ACHIEVE GREATER RESULTS

by kevin in Workouts 0 comments
Many of us have too much to do in our daily lives to find some time for the gym, and those of us lucky enough to be well prepared and organized that we take our gym kit to work so we can go straight from desk to treadmill, still only get about a half hour before it’s time to shower off and get home for dinner. Fitness fanatics who wish they had more hours in the day would love the opportunity to spend three or four hours in the gym and work out leisurely without worrying about time. Well, there is a way where we can spend just 30 to 45 minutes in the gym and achieve the same results as that guy we see sitting around on the chest press apparatus chatting away to his friends on his cell phone as if he has all the time in the world. Plan Your Routine Before you even go into the gym, work out exactly which machines you will go on and how long you’ll spend on it. Rotate your cardio workouts with cross trainers and treadmills, and even substitute the three-mile jog with a Zumba workout. Feel the Burn Whether […]
Mar 07

How to exercise in a heatwave: We ask the experts for tips on working out safely

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As we sweat through yet another period of high temperatures, exercise might be the last thing you want to do. But just because it’s hot out doesn’t mean you need to bin your workout routine completely, if you normally exercise and feel the need for some physical activity. Of course, to be absolutely safe, you should avoid unnecessary physical exertion during a heatwave, says Oliver Gibson, Senior Lecturer in Exercise Physiology at Brunel University London. “However, first with climate change unlikely to be reversed in the coming decades, we cannot avoid activity entirely as this would be counterproductive for health,” he told Euronews Next. “People are creatures of habit, and those who regularly exercise will continue to do so. For those people, making good decisions regarding their exercise habits is critical”. With high temperatures unfortunately likely to be a key fixture in summers to come, here are some tips on how to adjust your normal routine and work out safely in the heat.   1. Go early in the morning, and pace yourself “If you don’t regularly exercise, then I wouldn’t start exercising in a heatwave,” Rebekah Lucas, Associate Professor in Physical Activity and Health at the University of Birmingham, […]
Mar 06

Hungover From Your Workout?

by kevin in Workouts 0 comments
You’ve heard you can have too much of a good thing, right? And working out isn’t any different. When you overdo it at the gym or with your home exercise, you can have a workout hangover. Waking up with aching, sore muscles the next day can make you wonder if it was worthwhile or not. No matter how high your level of pain tolerance, Delayed Onset Muscle Soreness (DOMS), is real, but you can work through it and get right back at it. Sore muscles are inconvenient, but they are also an indication that all that exercising is doing what you want it to do. When your body has microscopic tears in the muscles, DOMS is what occurs when they are repairing while you’re working out. This is often from increasing strain and can impact the comfort zone of your muscles. To prevent this from happening again, you need to better prepare your body. The symptoms of DOMS are reduced muscle strength and range of movement along with joint stiffness. These appear usually six to eight hours after working out and will peak in twenty-four to forty-eight hours. Normally within 72 hours, the symptoms fade. Now simply because you’re really […]
Mar 05

Part I: Ten-Minute Workout that Will Blast Away That Belly Fat

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You will struggle to meet someone who doesn’t want a set of perfect abs – or at least appreciates the sight of them on another person! Funnily enough, we all have abs, they just tend to be hidden away under a ‘protective’ layer of fat. This workout routine aims at blasting away the belly fat to reveal shredded abs underneath, and it shouldn’t take more than ten minutes and the routine can easily be slotted with your other fitness regimes. These exercises aim to use high-intensity interval training (HIIT) principles by incorporating jump rope routines as part of the interval training between the other routines that target the core. This allows the fat to get burned away as well as increasing your core strength to provide a killer set of abs. All you need is a jump rope, a mat and 10 minutes to spare! The Jump Rope Jump rope exercise offers a fine spot of cardio to help increase the heart rate and burn those calories. Start the exercise routine with a solid 30 seconds of jump rope – this will be repeated between each set! V-Sit Up Lie flat on the ground with your body facing towards the […]
Mar 04

Part I: The Most Effective Exercises

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Looking to get into shape and aren’t sure where to start? There’s a fair amount of choices out there, and a lot depends on your own fitness levels and abilities. It’s great to find something that is suitable to your own level, but to really get into the best shape possible; you will want a bit of both cardio and strength training to really improve your health. The following exercises are not only some of the most common, but they are also some of the most effective too! These can be learned in no time at all, and you don’t even need to go to the gym for them either. Walking We all know how to walk, and barring disabilities, everyone can do it. This makes it one of the most accessible forms of exercise out there, as you can do it when and where you want. Treadmills are popular in the gym for walking and jogging, but you can as easily walk around your neighborhood and still gain the benefits. Walking is one of the least strenuous forms of exercise, yet provides you with plenty of health benefits. It’s one of the most effective forms of cardiovascular exercise, helping […]
Mar 03

5 Ways In Which You Can Motivate Yourself For A Morning Workout!

by admin in Workouts 0 comments tags: morning workout routine, motivate morning workout, resulting in workout, snooze button, stay motivated, ultimate working out, workout music
You might often find it tempting to simply hit the snooze button and roll on the other side of the bed but you need to stay motivated to do your morning workout. The morning workout routine is really crucial as it helps you to burn your calories and will keep your mind fresh too. So let’s take a look at these 5 tips to keep yourself motivated for it. Move your alarm clock Instead of keeping the alarm clock right next to your bed you need to move it on another part of the room where you cannot reach it from your bed. So you will need to actually get up and turn it off so it will automatically wake you up. Make a date Having a workout friend is a great way to keep yourself motivated for your workout. Can’t get up? Well, your friend is definitely going to bug you till you get out of the bed and join him or her for the morning walk. Also, you didn’t want to disappoint someone waiting for you, do you? Make friends in your gym This way you will be looking forward to seeing them every day in the gym. […]
Mar 02

5 Ways to Help Unfit Teens Get Moving

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No teen is doomed to be overweight. A 2010 European study showed that even teenagers with gene-linked obesity are able to overcome it by exercising for 60 minutes a day. For the teens in the study who exercised regularly, it paid off in lower body fat, a lower body mass index (BMI), and a smaller waist. But an hour of exercise a day can seem like a lot. If your overweight teenager is not physically active or is self-conscious about their body, it may feel overwhelming. That’s where you, the parent, come in. You can help your teen get moving and work up to 60 minutes of exercise a day. The key is to start off small and provide plenty of role modeling and support along the way. Here are five tips to help you help your teen ease into exercise and stay motivated so that they can feel the benefits. Teen Fitness Tip 1: Build Slowly Kids who aren’t used to exercising may only be willing to tolerate a little physical activity before wanting to quit. So start with small steps, such as a 10-minute walk every day after school. If the thought of exercising every day seems overwhelming […]
Mar 01

Preparing for a Long-Distance Race: Pre-Race Day Tips

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The Day Before Your Race The day before a race may be a stressful time for some runners — especially those participating in their first long-distance event. The pre-race advice that runners should follow: don’t dramatically change your regular routine the day before the race. Runners should maintain their daily routine the day immediately before the race, considering only a few modifications.   Exercise Is Optional It is key to remember one thing the day before your race: “All your training is complete.” There is no one-size-fits all philosophy on running 24-hours before a distance race. However, it is advisable to never wear yourself out with a run on this day. For many recreational runners, not running at all the day before the race is the best strategy to let the body rest. More experienced and elite runners may opt for a light run the day before the race. Some runners may have pre-race jitters. If this is your case, try light jogging and dynamic stretching exercises to slightly increase your heart rate and warm up your body. Also try to stay off your feet the night before, so that your legs are well-rested for the run.   Eat Clean […]
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