Apr 29

Exactly How to Build Muscle for Improved Performance

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You can fine-tune your riding form and spend hours in the saddle, but if you want to be the best cyclist possible, it’s smart to put in work off the bike. And that’s where a muscle-building program comes into play. By dedicating time to growing your muscles and strength in the gym, you can reap some pretty awesome gains when you hop back on your bike (and no, we’re not talking about the ego boost of looking swole in your favorite jersey—though if that’s what motivates you, more power to you). We tapped three experts to learn exactly how to build muscle and the benefits of doing so for cyclists. Ahead, your go-to guide on muscle building.   What does it mean to build muscle and what are the benefits? When we talk about building muscle, we’re talking about hypertrophy, which is a fancy name for muscle growth. There are two types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy, Fabio Comana, faculty lecturer at San Diego State University and master instructor for the National Academy of Sports Medicine, tells Bicycling. Sarcoplasmic hypertrophy is when the amount of fluid inside the muscle cell increases, which then expands the cross-sectional area of […]
Apr 28

The Top 5 Walking Habits That Slow Aging, Fitness Expert Reveals

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Learn how you can improve your health and slow aging by adding daily walks to your routine. Don’t underestimate the power of going on a brisk walk. Getting in this type of daily cardio and hitting your step goal can aid in shrinking body fat, enhancing your cardiovascular fitness, giving you an energy boost, improving your coordination and balance, lowering tension and stress, and making your immune system stronger, according to Mayo Clinic. Needless to say, if you want to stay fit and healthy as you grow older, you best lace up those sneakers and hit the trails to soak up these benefits! We’ve put together the top five walking habits that slow aging, which will further convince you to take a walk. Keep reading to learn how you can improve your health by adding daily walks to your routine. Your mind and body will thank you.   1. Skip the elevators and escalators. One way to increase your step count and calorie burn is to totally ditch elevators and escalators. Opt for the stairs instead so that your body can work harder to get to where you need to be. Another pro tip is parking further away from your […]
Apr 27

Sustainable tips for an eco-friendly fitness routine

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An individual’s health and fitness are of utmost importance in today’s world. This puts us in a place where we also need to think about how our daily routines affect the environment. As ethical people, including sustainable habits in our workout regime, improves both our personal and the environment’s health. Here are some useful and environmentally friendly suggestions to add to your exercise routine without sacrificing your health objectives.   Choose eco-friendly fitness gear Investing in sustainable fitness gear is the first step towards reducing your carbon footprint. Go for products made from eco-friendly materials such as bamboo, organic cotton, or recycled plastics. Look for brands that prioritise sustainability in their manufacturing processes and offer durable, high-quality products. By choosing eco-friendly gear, you not only support environmentally responsible businesses but also reduce the amount of waste generated by the fitness industry. is the first step towards reducing your carbon footprint. Go for products made from eco-friendly materials such as bamboo, organic cotton, or recycled plastics. Look for brands that prioritise sustainability in their manufacturing processes and offer durable, high-quality products. By choosing eco-friendly gear, you not only support environmentally responsible businesses but also reduce the amount of waste generated by […]
Apr 26

Simple and easy exercise to lower your blood pressure naturally

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​Guide to naturally lowering blood pressure An essential component of living a healthier lifestyle is controlling blood pressure. Regular exercise is a simple and efficient approach to control your blood pressure. According to WHO estimates, 1.28 billion adults globally between the ages of 30 and 79 have hypertension. Here are some quick and easy workouts that can help naturally lower blood pressure. Engaging in these activities not only improves general well-being but also cardiovascular health.   ​1. Walk your way to better health Walking is a simple yet powerful exercise to lower high blood pressure. Aim for at least 30 minutes a day to experience positive effects on your blood pressure and overall heart health. Brisk walking increases blood circulation, helps control weight, and strengthens the heart. Make it a daily routine and enjoy the benefits of improved cardiovascular fitness.   2. Cycling for wellness Hop on a cycle and feel the joy of cycling, a fantastic way to get your heart pumping and enhance cardiovascular health. Cycling engages large muscle groups, leading to improved blood circulation and lower blood pressure. You’ll be actively promoting the health of your heart whether you choose to cycle actively or take a leisurely […]
Apr 25

These are the 3 best dumbbell workouts for triceps

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These are 3 of the best dumbbell workouts for triceps to sculpt and shape strong arms We’ve found the best dumbbell workouts for triceps, and they’re sure to target your tri’s in just a few simple exercises. Whether you’re looking for the best arm workouts with dumbbells or prefer to add an accessory to your arsenal of chest day workouts, we’ve got you covered. The benefits of dumbbells are well-documented. Not only are they widely accessible and take up little room, but they also torch calories, build muscle and strength, and allow you to train unilaterally (single-sided) to isolate your chosen muscles. Even the celebs are convinced. And the research agrees. In the dumbbells vs machines debate, the International Journal of Environmental Research and Public Health found that dumbbells elicit very similar results to machines when building muscle and strength but are better for improving your coordination, also making them more functional. It’s time to grab a set of the best adjustable dumbbells and read on for these three tricep-torching dumbbell workouts for triceps.   Dumbbell workouts for triceps Each workout is a tri-set (see what we did there), which means performing three exercises back to back (similar to a […]
Apr 24

Why Exercise Boosts Mood and Energy

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Feeling sluggish, tired, and sleepy? Need more energy to tackle your to-do list? Skip snoozing your alarm or those few extra cups of java and head to the gym to break a sweat. According to Neil Paulvin, DO, a regenerative medicine doctor with a private practice in New York City, the benefits of exercise for your energy level are twofold. Exercise boosts your body’s fitness and also your mood, both of which contribute to your overall health and well-being.   The Physical Benefits of Exercise That Boost Energy Exercise changes the body physically in ways that help you feel energetic, including: Increases endorphin levels Endorphins are neurochemicals, or hormones, in the brain that are produced and stored in the brain’s hypothalamus and pituitary gland, Dr. Paulvin explains. Your body releases them when you exercise, particularly when you challenge yourself with moderate-intensity activity such as aerobic exercise, moderate-intensity exercise, and weight training. Research has shown that endorphins rise an hour after exercise. And this post-exercise endorphin release helps relieve pain, reduce stress, and boost your overall sense of well-being, Paulvin says. It’s the “runner’s high.” Boosts heart health Exercise boosts cardiovascular health, which allows you to have greater endurance throughout the […]
Apr 23

Seven tips for staying healthy over winter

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Whether you’re seeking winter sun in the north, or trying to stay warm in the south; it’s important to keep up your healthy eating habits and get your 30 minutes of physical activity a day.   1. Enjoy winter seasonal vegetables and fruit Grapefruit, kiwifruit, mandarins and oranges are all delicious and in season over winter. Try involving fruit in your breakfast if you’re not already, and add an extra serve of vegetables to each main meal. Broccoli, carrots and cauliflower are great winter vegetables, particularly for soups. While fresh is best, don’t be afraid to stock the freezer up with cheap and easy additions to any meal.   2. Take time for tea Drinking tea dates back to ancient China, and in recent years the spotlight has been on its health benefits. Black and green tea are rich in plant chemicals, some of which are called flavonoids, which have antioxidant effects. In studies of people who drink tea regularly, their blood vessels were healthier and their risk of heart disease lower. Of course, many people who drink tea do other healthy things too, like eating more vegetables and doing more exercise so it can be hard to pinpoint the […]
Apr 22

8 Workouts That Are Perfect for Winter

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With less daylight and colder temperatures, we’re craving different types of movement this time of year. Here’s what to try.   We get it. Sometimes the cold weather and dark days have all of us craving a cozy blanket and our couch — not so much the gym. But movement is important all year long (with benefits spanning nearly every facet of health), especially during the winter months if you’re feeling low in energy or your mood is glum (exercise can be a helpful antidote to the winter blues). So change up your workout routine to add some activities that are ideal for this time of year and that you look forward to. “Workouts that elevate your heart rate will help you stay warm and work up a nice sweat,” says Jess Evans, a certified USA Boxing coach and trainer with the virtual boxing gym FightCamp. Or use the winter elements to your advantage, says Wisconsin-based LaLa Duncan, a certified pain-free performance specialist and virtual strength and conditioning trainer for the gym Dogpound. Workouts you do in the snow, for example, force you to strengthen the muscles that help stabilize you and increase calorie burn. Walking in the snow, for […]
Apr 21

11 Tips for Mental Health & Well-being

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The 11 tips below are general suggestions for wellness. If you need more help, reach out. It is a normal and courageous thing to do.   Be Nice to Yourself: When you are feeling down, it is easy to be hard on yourself. While you might not be of the mind to congratulate or compliment yourself, try being compassionate. And here is a little bonus hint: If you really are struggling to be nice to yourself, do something nice for someone else. Then, compliment yourself on doing it! Exercise: Even taking a short walk or climbing a flight of stairs can reduce stress and increase alertness. A regular exercise routine can boost one’s mood, increase concentration, and even help alleviate symptoms of anxiety and depression. Eat Healthy:  Vegetables and fruits? Absolutely! Nutritious foods. Sure. Don’t drink 10 cups of anything in a day, unless it’s water. But healthy eating also means having a healthy attitude toward food. Enjoy meals with friends, try new foods and try not to obsess over food. If you do find that your relationship to food is affecting your mental or physical health, get the facts on eating disorders and take the important step of finding help. Sleep Well: […]
Apr 20

Effective methods for a long and healthy life

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Boosting your health and well-being is vital as it can reduce the likeliness of getting sick and increase your lifespan. While most experts offer different health tips for adults that could confuse most, here we discuss the healthy way of life and how you can incorporate healthy choices into your routine.   What is a Healthy Lifestyle? A healthy lifestyle is how you live to feel good emotionally, physically, and mentally. Leading a healthy life could vary from person to person. What works for one could be a little more difficult for someone else. After all, each individual is unique and has different health requirements. So, while you get to decide what healthy living means to you, it all comes down to some basics, like eating healthy and having a more active lifestyle. Since being healthy is different for every individual, you can not judge whether or not an individual is healthy just by their physical appearance.   Why is a Healthy Lifestyle Important? Living a healthy life is important for anyone who wants to feel their best and stay healthier as they grow older. Your version of how to live a healthy life depends on your specific goals. Taking […]
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