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For men, an evening workout offered more benefit. For women, the answer varied, depending on whether the goal was to burn fat or build muscle. There is no wrong time to exercise, but there may be some times that are more right than others. The best time of day to exercise can depend on your gender and even whether you want to burn fat or get stronger, according to a helpful new study of men, women and exercise timing. It found that, for women, morning workouts zapped abdominal fat and improved blood pressure better than late-day training. For men, evening exercise led to greater fat burning and better blood pressure control. Evening exercise also amplified the benefits of strength training, but more so for women. Studies of exercise timing are part of the burgeoning science of chronobiology, which focuses on how our internal clocks affect almost every aspect of our physiology. Human bodies, like those of other mammals, plants, reptiles and insects, operate on an innate 24-hour circadian rhythm, with a master clock system in our brains sending and receiving biochemical signals that coordinate with molecular clocks inside our cells to direct a boggling symphony of biological processes. This rhythm, […]
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Fitness goals can be incredibly motivating, but without well-planned and realistic objectives, you may end up frustrated by a lack of expected results. “Goal setting is a simple yet very powerful sport psychology tool,” says Joseph Galasso, Psy.D., a sports psychologist at Baker Street Behavioral Health in New Jersey. “Goal setting helps you improve motivation and commitment, stay focused on what to accomplish and track your performance,” he adds. Read on to learn how to set realistic fitness goals, along with expert tips for designing your own goal-supporting plan and putting it in motion. Setting Realistic Fitness Goals: Criteria to Consider When setting fitness goals, we often accidentally muddy our paths by being too eager or too ambitious in our goal setting, according to Dr. Galasso. Taking a calm, confident approach to goal setting is best when setting individual goals. “Really think about what you want to achieve and the resources that you’re able to dedicate to your workouts, your diet and your recovery [between exercise sessions],” says Dr. Galasso. For instance, the biggest obstacle that prevents most people from creating healthy habits is not the desire to be healthier, but the “time” to do so, according to Galasso. […]
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If you find it difficult to stay healthy around the holidays, you’re not alone. Maintaining healthy lifestyle goals and avoiding sicknesses is especially difficult during the holiday season with busy schedules, family gatherings, stressful budgets, and yummy holiday treats. The holidays are meant for fun, fellowship, and food. So try to enjoy as much as you can while still maintaining your health and taking care of your wellbeing. Here are five simple tips to keep you happy and healthy this holiday season: Tip #1: Manage your stress Stress is a normal part of the holiday season. Planning gatherings, budgeting for gifts, balancing social commitments, and missing loved ones can all add to the stress of the holidays. Take care of yourself this year by setting reasonable expectations, focusing on what’s really important, and accepting help from friends and family. You can try relaxation techniques like breathing exercises, yoga, and mindfulness, which is when you focus on living in the moment. Mindfulness can be as simple as sitting outside and noticing the sights and sounds around you. Also, although your schedule is busy, make sure to pencil in some time for sleep. A good night’s rest can help you concentrate […]
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Educating yourself will give you the confidence to kickstart your weight loss journey and stay motivated. If you’re at your wits’ end from doing countless crunches to burn belly fat or logging endless miles to trim your waistline and not seeing results, we feel you. Burning body fat can seem impossible—especially when targeting a specific area. While strengthening your core and getting in your cardio can help you shed unwanted pounds, these alone won’t keep weight off in the long term. To shine some light on the issue, we asked a registered dietitian to share wisdom on natural ways to burn fat not only in your waist but your entire body. If this piques your interest, keep reading to learn how to lose body fat everywhere through five natural practices. The key to finding sustainable, natural ways to burn fat is to develop a comprehensive plan for living a healthy lifestyle—one that includes eating healthy, exercising regularly, sleeping well, managing stress, and leaving those all-too-tempting processed foods behind at the grocery store. Essentially, you can break it down into three crucial steps. Step one is to create a sustainable plan for achieving your weight loss goals. Step two is […]
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How can you lead a healthier life – simply? Here are 10 health tips! 1. Eat slowly Did you know that eating too quickly can cause weight gain? According to research, faster eaters are more likely to be overweight, as compared to people who eat more slowly. In one study, it was also suggested that this is 115% more likely to happen in middle-aged women. As you eat, your body releases ‘fullness hormones’ that tell your brain you’ve eaten and should stop. However, as this process takes about 20 minutes, speedy eaters may consume too much food and only receive this signal later – which explains the ‘post-buffet bloat’ you may feel after a satisfying meal. The next time you’re having a meal, make a conscious effort to eat slower and observe the effect on your appetite. 2. Drink more water You may have heard of the saying to “drink 8 glasses of water a day”, yet not many may actually follow this, often choosing to count their total liquid intake instead – which usually includes sodas, coffee, and other beverages. Your body isn’t made up of soft drinks and beers, however. Depending on age, about 60% of […]
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Q: Sometimes I only have 20 minutes for a workout. What are the most efficient exercises to make the best use of my time? One of the biggest barriers to establishing a regular workout routine is a lack of time. Finding an extra hour (or more if you include travel to a gym) to exercise most days of the week can feel like an insurmountable challenge, especially if you have a busy work schedule, family responsibilities or a long commute. The good news is you can get the same (or even better) results from an intense 20-minute workout as you can from a one-hour session. A large study from 2019, for instance, found that replacing 30 minutes of sitting each day with moderate to vigorous physical activity was associated with a 45 percent reduction in mortality risk. And many studies have found that short, intense workouts two to three times a week can improve lung function and cardiovascular health. Experts from the Centers for Disease Control and Prevention recommend that most adults get 150 minutes of moderate-intensity exercise each week, but you can cut that in half, to 75 minutes a week, if the workout is intense. Stephen J. […]
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The breathing techniqies and the postures play a major role in yoga and therefore, if you mess up with that, you might eventually not gain much after performing yoga. Likewise there are other things that one needs to keep in mind before starting their yoga journey. Yoga is known to be one of the best forms of exercise as it has the ability to cater to different needs of the body. One can start practicing yoga at any given point of time during their life and they can still reap benefits from it. You can also choose to perform what type of asanas really work for you. Moreover, it also has the ability to cure certain health problems. However, like most forms of exercise, one needs to be mindful while performing the asanas. The breathing techniqies and the postures play a major role in yoga and therefore, if you mess up with that, you might eventually not gain much after performing yoga. Likewise there are other things that one needs to keep in mind before starting their yoga journey. Here are a few tips that you should keep in mind. Always use a yoga mat: A yoga mat helps you to […]
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Cardio helps, but there are other exercises you can do to keep your heart strong and healthy. Exercising has many benefits other than keeping you in shape. It also helps keep your strong heart and reduces the chances of developing heart disease. By staying active you’re prioritizing your well-being which is key to living a long and healthy life. Depending on the types of exercise you’re doing, it may even contribute to strengthening your heart. Although all movement is good, there are some that are superior to others when it comes to the matters of the heart. With the help of experts we’ve determined the best exercises you should be doing to maintain a healthy heart, brain and body. These range from low-intensity to high-intensity exercises, so you’re bound to find a variety that you like. Make sure to start including these workouts on a regularly basis to get the most out of them. Why exercise is important for your heart Exercise in general is beneficial for cardiovascular health. It makes you less likely to develop heart problems as you age, for one. It helps lower your blood pressure, increases your high-density lipoprotein (or good cholesterol), reduces stress […]
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It’s absolutely important to lift weights, regardless of what your fitness goals are. So, whether you want to lose weight or gain muscle, lifting weights is absolutely mandatory. However, it’s important to understand how lifting weights can help you achieve your fitness goals. Here, we will discuss the importance of lifting weights for fat loss and muscle gain: Should You Lift Weights for Fat Loss? Yes, absolutely. It’s important to note that your workout routine for fat loss involves lifting weights and using cardio to assist in burning extra calories. When you start lifting weights, your body puts in an additional effort. To fuel that extra effort, the body burns the stored calories to generate energy. As a result, the more weight you lift, the more calories you burn. Additionally, weight lifting increases your metabolic rate, which means you continue to burn calories even after your workout session ends. Of course, it goes without saying that you need to be in a calorie deficit while you lift weights to ensure you lose weight. It so happens that the body burns stored calories to make up the deficit to reach the maintenance calories and burn additional calories to generate fuel […]
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What most people forget is that tricep literally means ‘three heads’ which further denotes you should be focusing more on triceps than biceps if you want bigger arms. We break down the top five exercises for horse-shoe triceps! This is perhaps the best tricep workout of all time but I rarely see this done correctly. Do not go heavy and always keep your elbows locked in postion. Form is crucial with this exercise as it can damage your elbow joints if not done correctly. Done correctly, this will blow up the long head of your tricep and ensure maximize arm size. Do it on a decline bench for maximum results! The close grip bench press is a ultimate tricep workout and should be incorporated in your arm day. A closer grip ensures you are hitting the whole tricep and ensures that you get some bonus chest body building as well! Just remember to do slow reps while going up and more importantly while going down. Your triceps will surely burn after this! This tricep workout for muscle mass not only works the short head of the tricep but is the most versatile to do. Which means that you can use different handles, depending on availability in the gym, […]
