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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 […]
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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 […]
by kevinin Workouts0 comments
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 […]
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Contrary to what you might hear, not all bodybuilders need to eat meat to gain muscle. But going vegetarian does take some specialized strategy. Make sure you’re prepared each Meatless Monday to get all the valuable muscle-building macros to keep you strong and energized throughout the day. By knowing where your next meal is coming from, you’ll be best equipped to be on target with your calorie count. If your macros are on point and you’re not skimping on meals, you will reap the maximum benefits of a meatless diet. 1. Keep snacks handy Snacks are great ways to avoid energy crashes. A protein bar, sunflower seeds, pumpkin seeds, or nuts will do the trick for a natural and quick pick-me-up. 2. Eat often Make sure you have a healthy stream of amino acids pumping through you. You don’t have to worry about getting your daily dose of protein in just one meal—spreading out your essential amino acid intakes throughout the day is just as effective and less stressful. 3. Find your whey Find a protein supplement that works for your body and your taste buds. Whey is a great vegetarian choice, or there are many great […]
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Diet is important for all cyclists but those looking to lose weight have to pay extra attention to it. That’s because weight loss happens primarily in the kitchen. You need a calorie deficit to lose weight and taking in fewer calories is a lot easier than burning more. Let’s take a look at the main things you have to do right to promote weight loss while cycling. Keep fuelling your training It can be tempting to completely cut out pre- and post-training nutrition in hopes of accelerating weight loss. The problem with that approach is that you will lose much more muscle mass compared to a less extreme calorie deficit. Cutting out fuel for your ride also reduces the quality of your training because of lower muscle glycogen stores. And ifthat wasn’t enough, you are also much more likely to experience disrupted sleep, increased irritability and lower motivation. Losing weight is not a sprint. You should still eat before your training rides, especially when you need to ride at high intensity. Aim for a deficit of around 500 kcal and focus on consistency, rather than trying to rush in with a huge unsustainable deficit. Increase your protein intake […]
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Yoga is a relaxing and soothing way to end your day, and yoga for sleep will provide you with the best rest. According to a national survey, over 55 percent of respondents who practiced yoga said it helped them sleep better. Yoga for sleep in bed was said to help relieve stress by over 85% of those surveyed is yoga for better sleep. Supportive props such as Blocks (or stacks of books), blankets, and bolsters can be used to make postures more comfortable to stay in them for extended periods and continue to breathe. Practice Tips: Breath with long, complete, and deep inhalations and exhalations Begin warm-up in Balasana (Child’s Pose) for 1 minute (10–15 breaths) Yoga for sleep poses that will help you get a good night’s sleep better are: 1. Utthan Pristhasana (Lizard Pose) Duration- 1 minute on each side Bring your left foot forward and between your hands and lower your right knee to the floor from Adho Mukha Svanasana (Downward-Facing Dog Pose). Place your elbows upon a block or the floor while walking your left foot to the mat’s outside edge. Stay in this position for 10–15 breaths—rep on the opposite side. 2. Salabhasana […]
by adminin Workouts0 commentstags: 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 […]
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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 […]
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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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A lot of people talk about fitness journeys as something you take alone. But don’t overlook the single best tool you have for getting healthier: other people. When you hit the local gym or chart your fitness goals, you don’t have to do it alone! In fact, having a workout buddy join you for exercise may end up being the single most important factor in your (and their) success. A lot of people talk about fitness journeys as something you take alone. But don’t overlook the single best tool you have for getting healthier: other people. When you hit the local gym or chart your fitness goals, you don’t have to do it alone! In fact, having a workout buddy join you for exercise may end up being the single most important factor in your (and their) success. Check out these 5 reasons why having a workout buddy can help you meet your fitness goals, and we think you’ll agree that exercise and workout buddies go together like… well, like you and your bestie. Accountability. Sometimes the toughest part of a workout is just showing up. If you know someone is counting on you (whether they’re waiting for you at […]
