Apr 13

Exercising in your 30s: The dos and don’ts you should know

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In this series about ideal workouts for your age, we speak to fitness trainers for their top tips on keeping in shape, whichever decade of your life you’re In your 30s, you’re likely to be busier than ever with work and family. Since the metabolism starts to slow down, it is easy to feel more tired and less excited to work out. But adding physical activity to your routine at this age will have immediate benefits, such as boosting heart health, strengthening bones and improving sleep patterns. It can also help lower the risk of diseases like Alzheimer’s, diabetes and osteoporosis. New York-based personal trainer Samantha Ciaccia and celebrity fitness coach Nam-Wook Kang shared some top tips.   How metabolism changes will affect your workout routine As you approach your late 20s and early 30s, energy levels may decrease. You are likely to feel a difference in the way your body reacts to food and exercise. The metabolic rate drops two per cent per decade, so the amount of exercise required increases. As the body loses muscle and gains fat, there are fewer cells to burn efficiently, which leads to a higher rate of fat stored as compared to burned. […]
Apr 10

6 Best Hamstring Exercises for Stronger Legs

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The hamstrings are the muscle’s middle child. While hamstrings aren’t the most attractive part of our body, they are quite useful in sports and everyday activities like sitting, walking, and running after the dog. Weak hamstrings can also put you at risk for injury, cause lower back pain or tightness, and throw off your posture and pelvic alignment. Whether you’re a leg day aficionado or prefer total-body workouts, chances are you’re neglecting your hamstrings more than you should be. We tend to choose exercises that target the quads and the glutes, but hamstring strength is just as vital.   Best exercises that target your hamstring Including a variety of hamstring exercises in your lower-body workout will ensure that you’re exercising efficiently while also keeping your regimen balanced. Training your hamstrings will help you to run faster, jump higher, and bear more weight on leg day. Check out this list of the six best hamstring exercises.   1) Sumo squat Consider using sumo squats in your workout to target your inner thighs, adductor muscles, and hamstrings. The sumo squat provides the same benefits as a standard squat, but it also increases the inner thigh and hamstring activation. Here are the steps […]
Apr 07

7 Beginner Workouts to Start Doing in 2024

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Just getting started in your fitness journey this year? Don’t forget to add these key exercises to your routine. You know exercise is good for you, but it can be hard to stick to a workout routine if you’re confused about where to even begin. For example, maybe you dread the idea of exercising because you don’t know which workouts are worth doing, or whether you’re even doing them right. It’s helpful to have a helping hand in situations like this, especially if you’ve never done the different types of exercises the fitness world has to offer. We consulted with experts and narrowed down the top exercises you should be doing if you’re brand new to exercising and want to get a workout routine going. The best part is many of these exercises can be done at home and require minimal equipment.   What to know before you start One common mistake many people make upon starting a new workout routine or regimen is doing too much, too soon. Director of education for fitness program and equipment hub, Living.Fit, Aaron Guyett says it’s best to start slower, lighter and do less than you think because too much at once can […]
Apr 06

10 Best Warm-Up Exercises From Trainers To Start Every Workout Strong

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They’re worth the extra five minutes. When I’m short on time and ready to knock out a quick workout, I often roll my eyes at the warm-up exercises. The thought of tacking on an extra five minutes to warm up seems like a waste of time, and I’d rather jump right into training. Skipping warm-up exercises is a mistake, though. Doing a few bodyweight moves and dynamic stretches before the main event increases your heart rate, reduces injury, and ups your overall performance. “The goal of a warmup is to get your blood flowing and to create more oxygen for your muscles,” says Kim Perry, CPT, a certified personal trainer and fit pregnancy coach. “It’s worth it to spend five to eight minutes warming up to have improved performance and reduce the risk of injuries,” she adds. In fact, research shows that your blood carries the oxygen needed for your muscles to function, so increasing your blood flow is one of the best things you can do to prep muscles for success. Not to mention, studies show that properly warming up activates your muscles to improve your actual sport performance. For example, if you’re about to nail a lower body […]
Apr 03

Sneaky Tips for Toning Your Abs During Any Workout

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Six-pack progress, no crunches required   Women who did 55 minutes of yoga three times a week for eight weeks significantly improved their ab strength compared with women who did 55 minutes of other exercises, researchers at the University of Wisconsin-La Crosse found. At the end of the study, the yogis were able to do 14 more ab curl-ups than the other participants. Holding poses requires major core engagement, the study authors day. To maximize ab sculpting, try doing uddiyana bandha, which involves gently pulling your belly toward your spine at the end of each exhale. “This activates and strengthens the transverse abdominis [your deepest ab muscle],” says Loren Bassett, a yoga instructor for Equinox in Dallas. “Hold poses for five or 10 ujjayi breaths, where each inhale and exhale lasts five counts,” Bassett says. “You’ll build strength isometrically because your abs have to work to keep you in proper position.” If you’re doing a faster-paced class, focus on your form. “When you’re flowing through poses quickly, the common tendency is to arch your back,” says Heidi Kristoffer, the creator of CrossFlowX, a yoga class in New York City. “Focus on keeping your spine straight-think about lengthening your tailbone and […]
Mar 31

Things To Do If You Miss Workouts!

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No one ever intentionally misses a workout but it might so happen that you got tied up in other activities so heading to the gym for that regular workout becomes impossible. Well, the good news is that there is nothing to panic even if you miss a workout or two. But if you are wondering whether it will have an adverse effect on your health then you are in the right place. Let’s take a look at the problems that one faces when he or she misses a workout as well as what to do in that case.   If you miss a couple of workouts If you have missed one or two workouts then you don’t need to sweat it out. Your main focus should be on getting back to the schedule at the soonest time possible. However, if you have a particular goal in mind, such as shedding fat then you will need to east lesser calories on the days which you skip your workout. Just make sure you eat a balanced and healthy diet and everything will fall back into place once you go back to the gym.   If you miss it for a week or […]
Mar 30

Forget push-ups — 5 dumbbell exercises to sculpt arm muscles like Miley Cyrus

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You just need a set of light dumbbells Miley Cyrus’ arms are trending. Yes, the woman who just won her first-ever Grammy at the 2024 ceremony has had the spotlight stolen away — by her own arms. And it seems her supremely sculpted limbs are still causing a bit of a stir. So much so that the search terms “Miley Cyrus arms” and #mileycyrusarmsworkout are still clocking up millions of views on TikTok. Miley has previously credited her regular Pilates routine with helping her hone a strong physique, and the fitness industry has since been quick to whip up “Miley Cyrus arm workouts,” inspiring others to sculpt, shape and tone their arms just like the Grammy Award winner. Well, we have good and bad news: standalone Miley-inspired arm workouts won’t shape Miley-esque arms because each of us responds differently to training stimuli. And even if you lift weights or practice Pilates regularly, that doesn’t guarantee the same sculpted look as the pop star. But with expectations realistically set, some of the best arm workouts and upper body exercises practiced consistently could help build and tone your arms and improve muscle definition. Here are five muscle-torching arm exercises we recommend to […]
Mar 26

The Toughest Dumbbell Triceps Workout Out There

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This routine uses supersets and tempo training to really test your triceps Anyone who’s spent time in the weights room knows a good arms workout works the biceps but gives as much, if not more, attention to the triceps—the three-pronged muscle that makes up the bulk of the upper arm. “Stronger triceps are the key to bigger arms, fuller sleeves, heavier lifts and all-round improved athletic performance,” says Lewis Paris, personal trainer with corporate wellbeing platform Gympass. If you’re well versed in arms sessions already and want to specifically target your triceps, this eight-move session from Paris will push the backs of your upper arms to the limit.   How To Do This Dumbbell Triceps Workout The workout is divided up into four supersets, harnessing a mixture of strict isolation exercises like skullcrushers and kick-backs to encourage hypertrophy, and heavier, more functional compound moves such as push-ups and floor presses. Paris has given a range of sets, reps or rest for some exercises to help you to match the difficulty of the session to your level. Focus on following the tempo dictated with each exercise to maximize the results of this workout. The first number is the time in seconds […]
Mar 22

Treadmill safety: How to avoid common mistakes and injuries

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Treadmills are the best pick for a good sweat session at home or in the gym. But treadmill safety is key because if you do not use them right, you are looking for trouble. As per the US Consumer Product Safety Commission, treadmills cause more injuries than other workout gear. Over 22,000 ER visits in 2019 were due to treadmill mishaps. What kind of troubles are we talking about? The usual lineup: slipping off, muscle strains, or unexpected twists and sprains. And then you have got the heavy-duty hurts: burns, serious head injuries, or bone fractures. It is rare, but sometimes treadmill injuries can be fatal. But it is not just about the person hitting the belt. Kids and pets can end up in bad shape with treadmills around. Cast your mind to April 2021 when a safety expert issued a warning about the Peloton Tread after a tragic incident with a child. No soft-pedaling here, having a treadmill means making safety a top priority.   How treadmill safety is important for kids? Kids are not just at risk of getting trapped. According to Dana Noffsinger, a health expert at Nationwide Children’s Hospital, treadmill injuries can cause burns worse than […]
Mar 18

8 Tips To Build Muscle At Home

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Follow these tips to build muscles at home without having to go the gym.   People often think that they need to work out in the gym to gain muscles and look a certain way but it is not the case. You can work out anywhere if you want to stay fit and maintain a healthy lifestyle. You can also gain muscles if you work out properly at home using the right equipment, exercising the right way, and eating the right foods. Below are a few tips as to what things can be taken care of if you want to gain muscles while working out at home.   What Do I Need To Build Muscle At Home? According to Spoorthi S, fitness Expert at Cult, these are the tips to follow for muscle building at home:   1. Invest in equipment: Invest in resistance bands, dumbbells, Swiss balls, or medicine balls and introduce progressive overloading. Progressive overloading means gradually increasing the weight, resistance, or reps of your exercises over time. This will help your muscles to adapt and grow. 2. Balanced Diet: A protein-rich diet is essential for muscle repair and growth. When you exercise, your muscles break down. Protein […]
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