Sep 25

The three best exercises for building upper-body strength, according to an expert trainer

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Simplify your workouts with these dumbbell moves   If you want to tone your arms, try adding some upper-body strength training exercises to your workouts. This doesn’t need to be complicated. In fact, you can build muscle in the arms with nothing more than a pair of dumbbells. To help you create a simple but effective strength routine, we asked Alasdair Nicoll, personal trainer at The Fitness Group, for his top three upper-body exercises. “When we’re training the upper body, we’re generally focusing on the chest, shoulders, back and core,” he says. This might sound like a lot of different muscle groups. But by focusing on compound exercises —which are moves that target multiple muscle groups at once—you can build strength efficiently without spending hours in the gym. Choose a weight for each exercise that is manageable but challenging for the repetitions (reps)—the last few reps should feel difficult.   The best three exercises for building upper-body strength   1. Push-up The push-up is an exercise known for targeting the chest but it actually works a wide array of upper-body muscles. “It not only works the chest muscles but it’s also good for core strength and working on stability of […]
Sep 22

Lower abs workouts: These 5 Pilates exercises will build ab definition

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Your lower abs workouts need these 5 moves, so here they are   If you’re currently building a lower abs workouts library in search of a sculpted six-pack and rippling v-cut abs, these five Pilates exercises can help strengthen your core and build lower ab definition. In the hunt for those pesky sought-after v-lines, lower ab exercises mainly target the lower part of your rectus abdominis (known as your outer six-pack muscles) and deep core muscles like the transverse abdominis and internal obliques. But while lower ab exercises can undoubtedly build strength, tone and definition, does Pilates for weight loss work? Well, it’s not that simple. Sculpting rock-solid abs also depends on diet, genetics and a varied exercise routine to reduce body fat (learn how to calculate your body fat percentage and why it matters). According to Yale, high stress levels can also contribute towards stubborn pockets of abdominal fat, which makes achieving fat loss goals trickier. But all is not lost. While you can’t spot-reduce fat, you can certainly couple a healthy diet with a repertoire of lower ab exercises — like this lower ab workout with 18 million views — to ramp up your chances of success. Read […]
Sep 20

Age is no bar for a workout! 6 tips to stay healthy and strong after 50

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Workout after 50 is not impossible. Being a little conscious can help you follow a routine, suggest an expert. Read on for tips!   As many people who are living the post-50s life may tell you, age is sometimes only a mental barrier! Once you put your mind and heart to something, you most likely can do it. Yes, challenges to workout once you cross the age of 50 are many. But it isn’t impossible. Adding simple habits to everyday life can help you workout after 50. “Exercising at this age is extremely important,” says Robin Behl, fitness enthusiast and The Tribe India co-founder. He shares that 50-plus people must explore different methods of training to keep the mind and body active and connected.   Tips to workout after 50   1. Indulge in 30-45 minutes of cardio daily: Walking, jogging, climbing the stairs or skipping – do what you like, but include cardio during the day. It’s the best way to keep the blood flowing and is the key to feeling energetic all day.   2. Focus on spinal health, shoulder and knee rehabilitation Spend 10-15 minutes a day focussing on these parts of your body. They say you’re […]
Sep 19

Rainy Day Workouts: How To Exercise Safely And Effectively In Monsoon

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From increased risk of injuries and accidents to infections, the monsoon can pose many problems for fitness enthusiasts.   For people, who love to exercise outdoors, monsoon can be a fun spoiler. From increased risk of injuries and accidents to infections, it can pose many problems for fitness enthusiasts. Considering this, many tend to halt their fitness regimen, which may not be the best solution. To bring all your worries to an end, we spoke to Ishaan Arora, Karnal-Based Body Building India Certified Fitness Trainer, who currently provides online fitness-related tips to learn about how to safely and effectively exercise during the monsoon.   Risky Conditions Before diving into the rainy day workout strategies, it’s essential to understand the potential risks posed by exercising in the monsoon. “Slippery surfaces can lead to accidents and injuries, while damp and humid conditions create an ideal breeding ground for bacteria and fungi, making you susceptible to infections,” stated Arora. He added that the drop in temperature during rain may cause muscle stiffness and increase the risk of strains and sprains.   Safety First To ensure a safe workout, it’s vital to take certain precautions.   Choose the Right Footwear The expert advised people […]
Sep 18

5 Healthy Living Tips for People Who Have Diabetes

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R&B legend and cookbook guru Patti LaBelle shares her secrets for better living. Just because a lot of folks abandon their New Year’s resolutions doesn’t mean you can’t get on track and make 2018 your healthiest year yet. We caught up with two people who have successfully managed diabetes for years – Grammy award-winning R&B and soul queen Patti LaBelle and David Marrero, PhD, director of the Diabetes Translational Research Center at Indiana University School of Medicine – and asked them for their best tips to get and stay healthy this year.   1. Know Your Levels We know it sounds basic, but when it comes to living well with diabetes, knowing and controlling your blood glucose levels is vital. Dr. Marrero recommends using your home glucose monitor frequently or wearing devices that your track your glucose and guarantee that the correct amount of insulin is released at the right time. “It is really important to know where you’re at and where you’re headed,” he says. “And if your levels are not where they should be, take corrective action to bring your glucose back to where it needs to be.”   2. Prepare Your Own Meals Avoid the added fat […]
Sep 16

Is high intensity workout advisable for stroke survivors? Here’s what you need to know

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A recent research, published in the journal Stroke, showed that one-minute bursts of high-intensity interval training over 19 minutes are more effective than traditional moderate exercise for improving the body’s aerobic fitness after a stroke. While the importance of exercise in stroke rehabilitation cannot be overstated, experts on Saturday affirmed that short bursts of high-intensity interval training (HIIT) could be more effective than continuous moderate physical exercise. When a stroke occurs, blood flow to the brain is disrupted, leading to damage that can impact physical and cognitive functions. Exercise plays a crucial role in the rehabilitation process by promoting neuroplasticity, where the brain reorganises itself to recover lost functions. HIIT involves repeated one-minute bursts of intense exercise followed by short recovery periods. Use of a stationary bike, treadmill, bodyweight, kettlebell, dumbbells, or jumping rope are some examples of HIIT workouts. “HIIT represents a paradigm shift in rehabilitation, particularly for stroke recovery,” Dr Vikram Huded, HOD and Director and Clinical Lead, Interventional Neurology, Narayana Health City, told IANS. “Unlike traditional continuous moderate exercise, HIIT enhances cardiovascular health more efficiently by pushing the body to adapt to short, intense bursts of activity,” added Dr Raghvendra Ramdasi, Consultant Neurosurgeon, Jaslok Hospital, Mumbai. Several […]
Sep 13

Cycling for Health: How cycling can be the best workout you should do

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How cycling improves physical and mental well-being​ In a time when pursuing mental and physical well-being is crucial, cycling appears to be a flexible and approachable remedy. Cycling has become known as a potent instrument for improving general well-being, going beyond just being a leisure or transportation exercise.   Physical benefits:   1. Cardiovascular health​ Riding a bicycle can provide an intense cardiovascular exercise that works all of the major muscle groups and increases heart rate. Frequent cycling reduces the risk of cardiovascular diseases by strengthening the heart, lowering blood pressure, and improving circulation.   ​​2. Weight management​ Regular cycling helps you burn calories and maintain a healthy body composition. It also helps you lose weight. Every cycling session, whether it’s for a weekend ride on the trails or as part of a work commute, adds to the calorie expenditure that supports weight loss objectives. ​​ 3. Muscle tone and strength​ Chandan Khanna, fitness expert & Co-founder of HDOR says, “Cycling’s repetitive motion improves muscle tone and endurance by focusing on the quadriceps, hamstrings, and calves, among other leg muscles. Furthermore, riding on different types of terrain or including climbs uphill puts muscles to the test and promotes strength development.” […]
Sep 10

The #1 Daily Workout for Men To Build Bigger Biceps & Triceps

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Forge arms of steel with this trainer-designed arm workout. Ever wonder why so many men hit the gym with the aim of sculpting sleeve-busting arms? Unlike most other body parts, your biceps and triceps are prominent muscle groups often visible to others, and having muscular, well-defined arms signals to the world that you work out. Yet the majority of men on a quest to build Chris Bumstead-level arms fail to reach this fitness goal due to a lack of consistency and not performing arm exercises properly. Fortunately, ETNT has your back. We spoke with TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews, who reveals his best daily workout for men to build bigger arms. Building stronger, more defined arms has its perks. Toned arms can enhance physical appearance while boosting overall strength and fitness. Additionally, increasing your muscle mass volume can improve your body composition and help you maintain a healthy weight by enabling your body to torch more calories, even while at rest. Muscular arms can also enhance physical performance in other exercises and daily activities. Plus, the satisfaction of seeing your arms grow stronger and more defined is a powerful motivator to stick to your […]
Sep 07

9 best Pilates exercises for strengthening your core and boosting posture

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A strong core is more than just an aesthetic goal; it’s essential for enhancing athletic performance, supporting lower back health, and improving posture. While we’ve previously highlighted some of the best ab workouts, incorporating Pilates into your routine offers a fresh and effective way to target your core muscles. Pilates, a “mind-body” exercise system developed by Joseph Pilates in the early 20th century, is renowned for its low-impact nature and suitability for all fitness levels. This method focuses on building strength, improving posture, and enhancing structural alignment. Research published in the Journal of Strength and Conditioning found that participants who practiced Pilates for one hour twice a week over 12 weeks experienced significant gains in abdominal endurance, upper-body strength, and hamstring flexibility. Not bad for a low-impact workout, hey? One of the great advantages of Pilates is its versatility; it can be practiced almost anywhere with minimal equipment, such as one of the best yoga mats, resistance bands, light weights, and Pilates rings. Below, we’ve collected nine of the best Pilates exercises to help you strengthen your core and reap the many benefits of this timeless fitness practice.   1. One Hundreds Often used as a warm-up, the one hundred […]
Sep 04

20-Minute Full-Body Pilates Workout at Home

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You may think you must attend expensive Pilates classes in high-end studios to enjoy the perks of a low-impact, strength-building, muscle-toning Pilates workout. But you can do an effective Pilates exercise routine at home and experience all its benefits. Pilates is a workout developed by trainer Joseph Pilates in the early 1920s. It focuses on your core strength and is a full-body workout that can improve muscle strength, posture, mobility, and flexibility. Many people practice Pilates on a mat or a reformer machine. While Pilates studios exist throughout the world, this workout is accessible at home.   Home Pilates Workout Overview Dani Busko, senior Pilates instructor at Equinox SoHo in New York City, curated the following at-home Pilates workout that will work your core, glutes, arms, and shoulders. This series of seven moves takes around 20 minutes and only requires a mat or towel that you can comfortably work out on. The exercises include: Half roll-down Glute bridge Standing side-kick series Side plank Lower lift Criss-cross Pilates push-up   Benefits of Pilates Workouts Pilates has many benefits and is suitable for people of all ages. Some folks believe all workouts need to be grueling, but you can still increase your […]
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