Apr 21

Fitness trainer shares 20-minute workout routine that saved his knees: ‘If you’ve got pain, this might help’

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The 7-step exercise routine that ‘saved’ a fitness trainer’s knees involves a combination of exercises that strengthen the muscles around the knee joint.   US-based fitness trainer Nick Reiherzer has shared a workout video for people who struggle with knee pain. With it he wrote on Instagram, “This routine literally saved my knees!” Nick said that after struggling with severe knee pain from years of wear and tear, he lost his ability to play sports or exercise without significant pain. Until he started this 20-minute knee workout routine with seven exercises.   ‘My knees felt better than they had in years’   In his caption, Nick wrote, “Three years ago, I was struggling with severe knee pain from years of wear and tear. I was losing the ability to play my sport or exercise without significant pain. Even daily activities like walking downstairs or standing up from sitting were becoming an issue. Then I had a friend point me to @kneesovertoesguy and @atgexercise. I signed up for their online program and started their Zero program. 12 weeks later, my knees felt better than they had in years!” He added, “Now, here I am, three years later, playing my sport without […]
Apr 18

Spring has finally sprung – 6 best outdoor workouts that are totally free and boost both body and mind

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We’ve long said it, but we’ll say it again: movement is medicine for both body and mind. Throw some gorgeous spring sunshine into the mix, and you’re onto an absolute exercise winner. This time of year is the undisputed sweet spot for outdoor workouts. Whether your exercise MO is a solid-pace run, a leisurely walk, or even a local park boot camp, the combination of lighter evenings (more time outside after work!) and balmier temperatures (no freezing runs or baking hot walks here) makes exercising outside a dream right now. And, if you needed any more encouragement to swap the treadmill for the open countryside/urban pavements, hear this: studies show that taking our sweat sessions outdoors supercharges their wellbeing benefits. Outside environments are purported to offer the best all-around health benefits, from reducing stress to lowering levels of perceived exertion (basically, exercise doesn’t feel as tough – we’re in!) The benefits don’t end there, either. We’re all aware that the fitness space isn’t always the most inclusive, with barriers to entry including cost, experience level and convenience. Not so, outdoor workouts; all you really need is some decent footwear and you’re good to go. With this in mind, we’ve compiled […]
Apr 12

10 Ways to Make Sure You Work Out Through the Winter

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Don’t let colder temps chill your exercise routine. Try these tips from HSS exercise physiologist Chelsea Long to transition from outdoor to indoor workouts.   Spring and summer practically beg you to work out. Fall and winter, not so much. The colder, darker days make working out just a little more work. But it’s important to keep active, even as the temperatures dip. “In the colder months our bodies turn to conservation mode and we tend to gain weight,” says HSS exercise physiologist Chelsea Long, MS, CSCS. “We also don’t get as much vitamin D and we often feel run down.” To keep your metabolism revving and energy levels high, you need to keep your activity levels consistent, she says. Plus, exercise releases endorphins — nature’s feel-good chemicals — which can help boost your mood no matter how dark the days seem. To make sure the cold weather won’t freeze out your exercise plan, here are 10 tips to help keep you going all season long.   1. If you’re a morning exerciser, set everything out the night before. Pull your workout clothes out of the drawers, get your water bottle ready and make sure your electronics are charged and your […]
Apr 09

This Easy Walking Plan Can Help You Lose Weight—No Gym Required

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Here’s how to walk for weight loss, according to a personal trainer.   Walking is one of the most convenient and often underrated forms of exercise. Studies have continuously supported that walking is effective at boosting heart health, improving mental well-being, helping with weight management and even reducing chronic disease risk. But before you lace up those sneakers and hit the pavement or trail, here’s everything you need to know to make strides toward your goal of walking for weight loss.   Health Benefits of Walking “There are numerous benefits to beginning a walking regimen,” says April Hartsook, master coach, personal trainer and founder of the Want Different Do Different movement. Aside from the visible changes that will become physically evident with a regular exercise program, here are some of the other benefits you may gain from walking.   Improved Heart Health Heart disease is the leading cause of death in the United States.1 Getting active is one of the most effective things we can do to increase our cardiovascular health, and walking is one of the easiest ways to get moving.   Healthy Weight In addition to improving cardiovascular health, losing weight can also help decrease our risk of […]
Apr 06

How To Get Bigger Legs

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Bulk up your lower limbs with seven essential tips for getting bigger legs   Leg day is a phrase that strikes fear into the hearts of even the most seasoned gym-goers, simply because the day that follows it can involve hobbling around on severely aching pins. However, there is a reason that so many people take the maxim “never skip leg day” to heart. The lower body contains the biggest and most powerful muscle groups, and you’re selling yourself short if you’re not training them at least as much as the rest of you. If you’re looking to increase the size of your legs in particular, then these tried-and-tested tips can help you out. We also have lots of legs workouts for you to pick and choose from.   Train Quickly You’ll often be told that you should move through your weightlifting exercises at quite a slow pace to put your muscles under the maximum amount of stress. While this does apply for much of the upper body, when you train your legs making explosive, faster movements allows you to do more reps and actually builds muscle faster. Try timing your leg exercises, doing as many (controlled) reps as you […]
Apr 03

How Many Ways To Workout Indoors? 7 Super Cool Ways For A Slim And Toned Physique

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We all dream of having a fit and fabulous body but first things first. How many of us actually honoured our gym memberships or workout plans in the pre-lockdown era? With immunity being the buzzword in this pandemic period, we can only blame ourselves for not having exercised enough to boost our immune response. But all is not lost. The excuses can be aplenty but there is no denying the fact that all we need is a little of bit of discipline in our lives to stay healthy and fit. Besides a balanced diet and healthy lifestyle practices including steering clear of alcohol, tobacco and getting proper deep sleep, fitness coaches, doctors and dietitians alike recommend engaging in physical activity for at least 30 minutes every day. This not only boosts immunity, strengthens muscles, elevates stamina and stimulates metabolism, but also ensures heart wellness and helps maintain a healthy body weight by burning excess body fat and calories consumed during meals. Here are some fantastic indoor workouts that can be easily done at home.   Top 5 Home Workout Ideas:   Jump Rope As a kid, you would have definitely experienced that adrenaline rush while skipping using a rope, with your […]
Mar 31

8 Shoulder Warm-Up Exercises To Kick-Start Your Upper-Body Sessions

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Skimping on your shoulder warm-up can cost you a painful injury. Find out how to warm up your shoulders and why Let’s be honest, warming up your shoulders is not the most exciting part of your workout routine. Swinging your arms draws more attention in the gym than hopping on the treadmill to raise your heart rate, which might explain why many of us skip this crucial step. However, making time for a dedicated shoulder warm-up can dramatically improve your exercise performance. It’s also one of the best ways to protect your shoulders from injury.   Do you need to warm up your shoulders? Yes, but don’t just take our word for it. “The shoulder is a complex structure. For stability, it relies heavily on the surrounding muscles and tendons. This dynamic stability allows for its wide range of motion, but it makes it more susceptible to injuries such as dislocations, strains and impingements,” says Florence Penny, a physiotherapist and the founder of Flow Physio London. Warm-up exercises make the shoulder joint more resilient to the demands of physical exercise by increasing the temperature and pliability of surrounding muscles and tendons. They’re particularly important for injury prevention in heavy weightlifting, […]
Mar 28

7 Best Daily Leg Exercises for Women After 50

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Firm up your lower body with these expert-recommended movements. As women age, it’s essential to maintain a consistent exercise routine that includes regular leg workouts. Strong legs provide better balance and stability and help with everyday tasks such as walking, climbing stairs, and even standing up from being seated, according to the National Institute on Aging. To help women stay fit and strong, we’ve teamed up with Rose McNulty, CPT, NASM-certified personal trainer and nutrition coach with Garage Gym Reviews. With her years of experience in the fitness industry, Rose knows what works and shares the seven best daily leg exercises for women after 50. The below movements target multiple muscle groups in the legs, including the glutes, quads, hamstrings, and calves, to increase lower-body strength. Incorporating these exercises into your daily routine can help prevent injuries, improve mobility, and increase overall strength and endurance. So if you’re ready to start sculpting toned legs, keep reading for the seven best daily leg exercises for women after 50.   1. Squats “The humble squat plays a crucial role in daily life, just as it does in an excellent lower-body workout, so this movement is important to train consistently,” says McNulty. To […]
Mar 24

8 Exercises Fitness Pros Want You to Include in Every Workout

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These versatile strength-building movements are recommended by fitness pros and can work for people at every fitness level.   Navigating the world of fitness can be overwhelming when you’re unsure what to include in your workout routine. It can be particularly challenging if you’re at the beginning of your fitness journey and don’t already have a set of favorite exercises. With countless exercises available, how do you figure out where to begin? We consulted professional personal trainers to find the most effective exercises for various kinds of fitness goals. These exercises will help you boost your strength and endurance and support your mental health and they can be easily adjusted to accommodate your current fitness level.   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 […]
Mar 20

The Best Exercises to Build Massive Calf Muscles

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If you want size and strength in your calves, you need these exercises. THE KEY TO building a strong, symmetrical physique comes down to focusing on body parts most people neglect. One spot typically overlooked (and improperly trained) than others: the calf muscles. If you want to build a strong lower body—and even if you want to boost your athleticism and resilience—it’s time to get reacquainted with calf training. But there are misconceptions about training your calf muscles. You’ll need more focused movements than heavy back squats to make a difference, but you also won’t make much progress doing endless rounds of bodyweight calf raises. Like other muscle groups, you won’t get very far without challenging yourself with a load. Training your calf muscles—which are comprised of the gastrocnemius (the muscle that flexes the knee and foot) and the soleus (attaches the knee and heel and responsible for standing and walking)—isn’t just for show. Calf training can be important for improving ankle mobility to help develop more lower-body fluidity and explosiveness, which will payoff for running, jumping—everything you need to do during sports. And best of all, you can squeeze calf training into your routine more often than other muscle […]
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