Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Your Zumba Habit Is Scientifically Proven to Make You Happier
Do you swear that you're happier since a cardio dance class like Zumba has become part of your life? You're not dreaming — there's real science to back you up!
In one study from the University of Derby, depressed patients who were given nine weeks of salsa dancing lessons experienced a huge lift in their moods.
Researchers explained that it was the combination of exercise, social interaction, and the concentration learning a new skill requires that significantly boosted the mood of all the study's participants. While it might not be traditional salsa, Zumba classes are all about fostering a strong sense community, require plenty of focus, and offer an awesome sweat session in the process.Exercise has long been linked to an increase in the body's release of endorphins, and some preliminary research shows a correlation between regular exercise and the less well-known neuromodulator norepinephrine, which may help the brain deal with stress more efficiently. Any form of exercise that gets your heart rate up and makes you sweat is going to have big benefits for your brain and body, but Zumba transforms any old, boring cardio routine into a big party!
5 Habits to Help You Succeed at Fitness Goals
Making goals to get in shape or lose weight is easy -- anyone can do it! However, the hardest part for many of us is seeing those goals through and turning exercise into a consistent habit.
There are many ways to stall out and lose motivation along the way, but certain strategies can actually help keep you on track. From sleep to smart goal setting, here are five habits to help support your fitness goals and make you more successful.
1. Embrace Your Bed and Fuel Up
Perhaps one of the most important ways to support fitness is ensuring you give your body adequate fuel in the form of rest and healthy food. If you are fatigued, hungry or missing vital nutrients, physical activity is going to seem unappealing from the get go.
For example, Stanford researchers found that their basketball players improved on sprint time, shooting accuracy and more. Other studies have also found that sleep is important for energy, muscle recovery and for making healthy food choices as well.
The average adult needs at least seven hours of quality sleep (up to nine hours), and that means hours actually spent asleep, not just in bed. Make sure your schedule gives you enough time for sleep and incorporate healthy sleep habits into your evening routine.
There are many different schools of thought as to the best nutrition habits for fitness and weight loss, but basically they come down to getting healthy proteins, diverse fresh veggies, healthy carbs and plenty of pure water in lieu of junk food and empty calories.
2. Set Small, Action-Based Goals
Breaking a big goal into smaller steps is an easy way to keep motivation on track and not get overwhelmed. Think about it this way -- if you are climbing a mountain, you focus on moving toward the area directly in front of you, not on the peak.
Beating smaller goals on the way to your big goal feels good and fosters a sense of accomplishment. Some fitness experts suggest NOT setting specific goals for weight loss, especially in the beginning, as people lose weight differently and the first few weeks might feel discouraging. Instead of results, focus your goals on the fitness habits you want to achieve.
Say your goal is to be able to run/walk four miles or to workout for 30 minutes. These goals could break down to increasing your distance by 1/4 to 1/2 mile or adding three to five minutes of gym time per week. The goal should be realistic and practical for you, enough to give you a challenge but not so difficult that you get frustrated.
3. Create External Accountability
Accountability is a proven way to encourage goal completion as it gives you a reason outside of yourself to get up and get moving. There are many ways to create accountability, for example:
Pair with a motivated friend, checking in with and encouraging each other. You could partner for evening walks, bike to work together one or two days per week, or just update each other on your individual progress.
If you like group accountability, try popular weight loss programs, exercise classes or personal trainers.
If you prefer individual accountability, there are all kinds of apps to encourage you. Some tweet or post to your Facebook wall if you miss a workout, some connect you with motivated peers, while others simply create personal accountability through reminders and goal tracking.
Setting up some sort of accountability system can help you stay on track and give you that little bit of extra support on those days you need it. Encouraging someone else can also help motivate you as well!
4. Track What You Do
Monitoring your activity levels helps you see your progress and can also be helpful for budgeting both workout time and diet. Measuring progress is also an important part of goals.
Wearable fitness trackers monitor things like your overall steps, intensity of activity, heart rate, and calories burned, usually providing you with reports. There are also phone apps that allow you to log workouts and diets for similar effect. You could even do this manually by making notes after each workout in a spreadsheet or notepad.
Whichever method of tracking you prefer, it's important to stay consistent and to review your progress occasionally to get an idea of where you are excelling and where you can do better. It can help you see if you need to adjust or update your goals, and it can even be fun to compete against and beat your personal bests.
5. Eyes On the Prize
While getting in the habit of expecting a reward for every workout may not be the best long-term strategy, behavioral studies have consistently shown that rewards do indeed help motivate us. If you are just starting out, small rewards may be a helpful way to create and solidify consistent workout habits.
Pick a proportionate award for achieving your small goals and your bigger goals - something worthwhile to YOU (preferably not food-related). For example, after you workout, the reward could be a few Netflix episodes, new song or spa time - something that makes you feel good. Bigger achievements might warrant new workout gear, a vacation or other treats. Being cognizant of the intrinsic rewards of exercising, such as feeling and looking good, will also help strengthen this connection.
As you work towards your goals and creating healthier habits, don't forget that goals should also be flexible and that missing one week doesn't mean your plan is wrecked or that you failed.
If you find the your initial goals were too lofty or too easy, change them! If you fall off this week, simply pick back up where you left off! Researchers have found dieters that allowed for flexibility in their plans were more successful than rigid dieters, and getting too caught up in success or failure can be stressful and discouraging.
Ultimately, the key to reaching fitness goals is finding ways to integrate fitness into your lifestyle. Adopting complementary habits like sleeping and eating well helps boost willpower, and setting smart goals, finding support, and monitoring progress all provide the structure and motivation that helps transform behaviors into consistent habits.
Which habits help motivate you? How do you plan to stick to your fitness goals this year?
Torch Belly Fat: Running Interval Workout
You've overstayed your welcome, belly fat. If you've been running consistently but still, you look down and can pinch an inch (or several) from your middle, it's time to kick that gut to the curb. Crunches aren't the answer, so change things up by adding high-intensity intervals to your routine. We recommend doing this 45-minute running workout outside; not only will it help diminish your waistline, doing speed intervals will also help increase speed and endurance.
How Much Should You Exercise to Lose Weight?
After completing a five-minute walking warmup, repeat the below workout 35 times, and end with a five-minute walking cooldown.
| TIME | PACE | CALORIES BURNED |
|---|---|---|
| 30 seconds | Walk briskly (about 4.6 mph) | 2 |
| 20 seconds | Run moderately (about 6.7 mph) | 3.3 |
| 10 seconds | Sprint as fast as you can (about 8.6 mph) | 2.2 |
Calories burned per minute: 7.5
Calories burned for warmup and cooldown: 40
Total calories burned: 302.5
Calories burned for warmup and cooldown: 40
Total calories burned: 302.5
*All calculations are based on a 130-pound woman.
Read More:How Much Should You Exercise to Lose Weight?
Coconut Water or Sports Drink: Which Is Better After a Workout?
Coconut water is touted as nature's sports drink for good reason; just like Gatorade or Powerade, it contains high levels of electrolytes like sodium, magnesium, and potassium. But a recent study suggests that when it comes to the coconut water vs. sports drink debate, you may be better off keeping the coconut water for lighter workouts and reaching for a sports drink for your sweatier exercises.
The study, presented at an American Chemical Society meeting, found that coconut water contains less sodium than the manufactured sports drinks: 400 mg/liter vs. 600 mg/liter. When it comes to a sweaty workout session, replacing the sodium lost from your body is important in order to keep your muscles and nerves functioning properly, and the study's authors say that coconut water may not contain enough to do so.
However, other nutrients, like magnesium and carb count, were similar between both coconut water and sports drinks. Coconut water contains far higher levels of potassium, which is crucial for proper organ function; coconut water also contains high levels of disease-fighting antioxidants, and other studies have noted no real difference between rehydration through coconut water, water, or a sports drinks after 60 minutes of dehydrating exercise. In any case, this study is a good reminder that proper hydration is important when you're working out — especially when it's a particularly long or grueling routine — and knowing the health benefits of both coconut water and conventional sports drinks can help you make a decision that's good for your body.
Make a difference in your life try something new!Keep reading!
The study, presented at an American Chemical Society meeting, found that coconut water contains less sodium than the manufactured sports drinks: 400 mg/liter vs. 600 mg/liter. When it comes to a sweaty workout session, replacing the sodium lost from your body is important in order to keep your muscles and nerves functioning properly, and the study's authors say that coconut water may not contain enough to do so.
However, other nutrients, like magnesium and carb count, were similar between both coconut water and sports drinks. Coconut water contains far higher levels of potassium, which is crucial for proper organ function; coconut water also contains high levels of disease-fighting antioxidants, and other studies have noted no real difference between rehydration through coconut water, water, or a sports drinks after 60 minutes of dehydrating exercise. In any case, this study is a good reminder that proper hydration is important when you're working out — especially when it's a particularly long or grueling routine — and knowing the health benefits of both coconut water and conventional sports drinks can help you make a decision that's good for your body.
Make a difference in your life try something new!Keep reading!
If you have never heard about ARGI+, then are you probably thinking to yourself, right now, "What the heck is ARGI+?"
**ARGI+ is a daily supplement containing L-arginine and Vitamin Complex from Forever Living Products.**
Over the last decade or so, L-arginine which is an amino acid has received a lot of attention thanks to Dr. Ferid Murad. His research which won him the 1998 Nobel Prize in Physiology or Medicine showed that - L-arginine worked in the body by being converted to nitric oxide which acts as a signalling molecule in the cardiovascular system, bringing about the dilation of blood vessels.
ARGI+ combines the benefits of L-arginine with those of a vitamin complex (vitamins C, K2, B6, D3, B9 and B12). Watch the video below to see what Dr. Ferid Murad has to say about ARGI+.
2- Supports the immune system. the nitric oxide from L-arginine is used by white blood cells and other cells of the immune system to fight against bacterial infections. Nitric oxide makes these cells more lethal.
3- Helps maintain healthy blood pressure and cardiovascular system. Nitric oxide dilates the blood vessels, hence reducing blood pressure levels.
4- Aids in bone and tissue growth repair, so is particularly appropriate after fractures and soft tissue injury.
5- Nitric oxide formed from L-arginine permits greater blood flow and may improve sexual function. Sexual organs rely on a good blood supply for better functioning.
6- Increases muscle mass and strength, whilst reducing the amount of fatty tissue. L-arginine helps your body manufacture creatine, a protein that contributes to muscle mass and power. It also helps the body get rid of creatinine which is a waste product of the muscle building process. This is a great benefit for sports men and women.
7- The pomegranate and fruit components added to ARGI+ are a rich source of antioxidants; needed to fight the damaging effects of free radicals.
8- Contains an extract of red grape that helps reduce blood cholesterol levels.
9- Affects insulin sensitivity, so it is particularly useful in maintaining blood glucose control. A benefit which will be appreciated by diabetic patients.
10- Acts to increase anti-ageing hormones. No one wants to look older than their actual age right?
The vitamins added to ARGI+ have the following benefits.
Vitamin C: important for immune system, a healthy nervous system, concentration, sleep, healthy bones and skin.
Vitamin K2: for bone formation, blood clotting, healing and vitality.
Vitamin B6: for the immune system, a healthy nervous system, brain, muscles, oxygen transportation, protein, fat and carbohydrate.
Vitamin D3: for the immune system, bones, healthy nervous system and positive mood.
Vitamin B9: for new cells, brain, nerves and growth.
Vitamin B12: for healthy nervous system, positive mood, brain, growth and oxygen transportation.
A daily serving of ARGI+ mixed with 8 ounces (240ml) of water or any of the aloe drinks (Aloe Gel, Aloe Berry Nectar or Forever Freedom) provides you with the required dosage of L-arginine and vitamins which boost the body and produces optimal performance.
Interested in ARGI+ or any of the Aloe Vera drinks, Click Here to get one now.
If you found this post interesting, do not hesitate to share it with others.
**ARGI+ is a daily supplement containing L-arginine and Vitamin Complex from Forever Living Products.**
ARGI+ combines the benefits of L-arginine with those of a vitamin complex (vitamins C, K2, B6, D3, B9 and B12). Watch the video below to see what Dr. Ferid Murad has to say about ARGI+.
What Are The Benefits Of ARGI+
1- ARGI+ is a marvellous daily supplement that supports better health throughout many systems of the body, delivering optimal performance.2- Supports the immune system. the nitric oxide from L-arginine is used by white blood cells and other cells of the immune system to fight against bacterial infections. Nitric oxide makes these cells more lethal.
3- Helps maintain healthy blood pressure and cardiovascular system. Nitric oxide dilates the blood vessels, hence reducing blood pressure levels.
4- Aids in bone and tissue growth repair, so is particularly appropriate after fractures and soft tissue injury.
5- Nitric oxide formed from L-arginine permits greater blood flow and may improve sexual function. Sexual organs rely on a good blood supply for better functioning.
6- Increases muscle mass and strength, whilst reducing the amount of fatty tissue. L-arginine helps your body manufacture creatine, a protein that contributes to muscle mass and power. It also helps the body get rid of creatinine which is a waste product of the muscle building process. This is a great benefit for sports men and women.
7- The pomegranate and fruit components added to ARGI+ are a rich source of antioxidants; needed to fight the damaging effects of free radicals.
8- Contains an extract of red grape that helps reduce blood cholesterol levels.
9- Affects insulin sensitivity, so it is particularly useful in maintaining blood glucose control. A benefit which will be appreciated by diabetic patients.
10- Acts to increase anti-ageing hormones. No one wants to look older than their actual age right?
The vitamins added to ARGI+ have the following benefits.
Vitamin C: important for immune system, a healthy nervous system, concentration, sleep, healthy bones and skin.
Vitamin K2: for bone formation, blood clotting, healing and vitality.
Vitamin B6: for the immune system, a healthy nervous system, brain, muscles, oxygen transportation, protein, fat and carbohydrate.
Vitamin D3: for the immune system, bones, healthy nervous system and positive mood.
Vitamin B9: for new cells, brain, nerves and growth.
Vitamin B12: for healthy nervous system, positive mood, brain, growth and oxygen transportation.
A daily serving of ARGI+ mixed with 8 ounces (240ml) of water or any of the aloe drinks (Aloe Gel, Aloe Berry Nectar or Forever Freedom) provides you with the required dosage of L-arginine and vitamins which boost the body and produces optimal performance.
Interested in ARGI+ or any of the Aloe Vera drinks, Click Here to get one now.
If you found this post interesting, do not hesitate to share it with others.
Why Does My Face Turn Red When I Exercise?
There's nothing like the feeling of getting all hot and sweaty from a good cardio workout. You feel amazing, full of energy, and all revved up on endorphins, so why do people keep asking if you're OK? You catch a glimpse of your sweaty self in the bathroom mirror, and the unnaturally, brilliantly red face staring back takes you by surprise, too. Wait — are you OK?
Read More:
Should You Be Worried About Your Beet-Red Face?
Your frighteningly scarlet skin may not look the prettiest, but it's no cause for alarm. It's actually just a sign that you're working hard and building up heat. When your body temperature begins to climb, you perspire to keep cool, but it also dilates the blood vessels in your skin to reduce your overall body temp. Your face turns red because warm, oxygenated blood rushes to the surface of your skin, which helps heat radiate off of it and prevents you from overheating.
Go ahead and continue exercising as long as you feel good and have no other symptoms. If you find that your flushed face is accompanied by fatigue, dizziness, sweating more than usual, or nausea, then it could be a sign of heat exhaustion, which is more likely to happen outside on hot and humid days. Working out in a hot room or in higher temps is definitely a risk, so if you experience these symptoms, stop exercising immediately, get inside where it's cooler, loosen up tight clothing (or remove it altogether), and drink plenty of cool water.Find out more: How much water you really need to drink.
To prevent heat exhaustion, make sure to drink plenty of fluids before and during your workout. If you love outdoor workouts, try to exercise during a time of day when temperatures are the lowest, like in the early morning. It also helps to run on shady trails in the woods or on a breezy path near a lake or beach.
The Best Advice For New Runners
Your Go-To Guide For Dropping 1 Pound By Next Week
If you're trying to drop pounds and are new to the whole exercise scene, then knowing exactly what to do can be a struggle. Since cardio, strength training, stretching, and days of rest are all equally important, here's a weekly schedule to help you balance it all out and still see results.
In order to lose one pound a week, you need to burn 3,500 calories per week or 500 per day. But exercise is just one piece of the weight-loss puzzle; if you utilize diet changes by cutting calories, then you won't be bound to intense 500-calorie-burning workouts every day. Our 9 days Detox program pack and this weekly exercise program probably the best if you want to lose weight fast! These combination will give you the solution for you and you can lose up to 9Lb or more!The chart below will give you an example of how to exercise and cut calories in order to burn 3,500 calories per week.
*Check with your doctor before starting any type of exercise plan.
| DAY | WORKOUT | DIET | CALORIC DEFICIT |
|---|---|---|---|
| Monday | Cardio: 60-minute walking-jogging workout (330 calories) Stretching: 10 minutes (40 calories) | Cut 200 calories | 570 |
| Tuesday | Cardio: 30-minute bike ride at 14 mph (steady-state pace) (270 calories) Strength training and stretching: 60-minute fast-paced yoga class such as Vinyasa (269 calories) | Cut 50 calories | 589 |
| Wednesday | Rest day or take a 20-minute walk at a 20 minute/mile pace (66 calories) | Cut 250 calories | 316 |
| Thursday | Cardio: 60-minute indoor cycling class (413 calories) or 45-minute vigorous swim (446 calories) Strength training: 20 minutes (119 calories) — if you biked: 10-minute arm and shoulder workout and flat abs workout — if you swam: 10-minute leg and butt workout and 10-minute tighter-core workout Stretching: 10 minutes (40 calories) | Cut 50 calories | 655 |
| Friday | Cardio: 20-minute run at 10 minute/mile pace (180 calories) Strength training and stretching: 60 minute fast-paced yoga class such as Ashtanga, Vinyasa, or Power (269 calories) | Cut 50 calories | 499 |
| Saturday | Cardio: 60-minute Zumba class (324 calories) or 60-minute hike/snowshoe (324 calories) Strength training: 20 minutes (119 calories) — 10-minute arms and core workout Stretching: 10 minutes (40 calories) | Cut 100 calories | 583 |
| Sunday | Rest day or take a 20-minute walk at a 20 minute/mile pace (66 calories) | Cut 250 calories | 316 |
This is just an example of how you can break down your weekly workouts, so you can mix it up as you see fit with your schedule and exercise preferences. Each week, it's best to include at least four cardio workouts (mix up the types and always stretch afterward) and two to three strength-training workouts. And don't forget to throw in days of rest so your muscles have time to recover and get stronger.
**Calculations for calories burned are based on a 130-pound woman.
Are You Making These Running-Form Mistakes?
Running is all about putting one foot in front of the other. Sounds easy enough, right? But if your running form is off, then you'll likely end up with aches, strains, and injuries that could keep you from lacing up your sneakers at all. If thoughts of warmer weather are inspiring you to hit the treadmill, trail, or road, or you're training for your first 5K or full marathon, make sure to avoid these running-form mistakes.
Head
Prevent neck strain and encourage an open throat for easy breathing by keeping your head stacked over your spine. Avoid tilting it up or down toward your chest, as this could strain the neck. Correct head position also encourages a straight, upright stance, which makes you a more efficient runner. Be mindful about relaxing the muscles in the face, wearing sunglasses to prevent squinting, and relaxing your jaw, since not doing all three of these can lead to a headache.
Shoulders
Without even realizing it, you may be running with your upper back and shoulders tensed up toward your ears. Every so often, take a nice deep breath in and as you exhale, relax your upper torso and actively roll your shoulders back and down toward your pelvis. Do a self-check to make sure your shoulders are stacked over the hips — hunching the upper body forward not only makes it difficult to breathe, it also puts pressure on your lower back and knees.
Arms
Leave the side-to-side swaying arms for the dance floor. Your arms shouldn't move across the midline of your body when you run — it uses up energy, tires your muscles, and actually interferes with the forward motion of your body. To increase your speed and endurance, focus on pumping your arms in a fluid motion, forward and back, keeping your elbows at 90-degree angles.
More:
The Best Advice For New Runners
Hands
Clenched fists translate to tense arms and shoulders, which tires your muscles and can cause a dull, achy sensation. Not to mention, it also makes you look like an angry runner! Maintain a sense of relaxation in your torso by running with a slightly open fist, pretending you're holding an egg in each palm. With a normal running pace, the hands shouldn't come higher than the lower breastbone.
Hips and belly
Many runners complain of lower back pain, and one reason is because they don't engage their abs. While running, concentrate on drawing your navel in toward your spine to keep your pelvis and lower spine stable. With the hips staying directly below the shoulders, tuck your pelvis under slightly as if you're sitting on a stool. This will help you engage your lower abs and keep the spine straight.
Feet
Where your feet strike is a big debate among runners. In order to land with the least amount of jarring pressure on your ankles and knees and have the ability to push off the ground with great force, it's best to land on the midfoot — not on the heel. The foot should be in line with the knee and chest when it makes contact with the ground. Then roll forward quickly onto the toes, pushing off the ground with each step. Landing softly is key — no one should hear you pounding your feet as you run. Think of yourself as a deer, quietly and effortlessly bounding as you move.
More:
How to Breathe When Running
Why Walking Is a Good Way to Exercise
Around here, there's no exercise we don't love; yoga, running, and rock climbing all have a place in our hearts. But we don't discount the most unassuming exercise of all, walking. It's a great no-fuss way to exercise (all you need are comfortable walking shoes!), and a moderately intense pace — 100 steps per minute — is the key to losing weight.
If you're in the mood for taking advantage of the season's longer days with more walks, investing in a pedometer or fitness tracker is a good idea. You'll know exactly how many steps you take each day, which can keep you on the right track with your goals. Here are some more benefits of walking that you can look forward to!
- It's a moderate calorie burner: Walking at a 20-minute-mile pace burns about 103 calories every hour, which is not too shabby. And if you pick up your pace, you can burn a few calories more an hour — a 15-minute-mile pace will burn about 118 calories. Add a few more movements to your walk, and you've got a veritable cardio routine going on. Find out more how to lose weight and feel great.
- It can combat that uncomfortable post-big-meal feeling: Taking a walk after an indulgent meal can not only aid in digestion and help combat heartburn, but it can also reverse some arterial damage caused by fat.
- It makes a perfect fitness date: Need to catch up with a friend? Swapping happy hour for a walking date means you still get the best of both worlds — all the gossip you can handle while burning a few calories (and not ingesting all those empty ones)!
- It's a gateway exercise: If you want to become a runner, walking is a great place to start. Create a plan to gradually increase your pace and turn your normal walks into full-on runs in no time!
7 Exercises That Are Wasting Your Time
No woman walks into the gym hoping to blow her time on so-so-results. Get more out of every rep and workout by trading these ineffective (and crazy common!) exercises for our superior time-saving alternatives.
The Stationary-Bike Warm-Up
You need to warm up, but the typical five-minute tour on the stationary bike probably isn't going to do much. Your warm-up should get your heart rate to at least 60 to 65 percent of your max heart rate (aim for 120 or up).
This will increase your core body temperature and get blood and nutrients to your muscles so you're primed for your workout. "If you don't increase your heart rate or break a sweat, you're wasting your time".
This will increase your core body temperature and get blood and nutrients to your muscles so you're primed for your workout. "If you don't increase your heart rate or break a sweat, you're wasting your time".
Read more:
8 Reasons to Monitor Your Heart Rate
Better Moves: Warm up (and in less time!) by hammering out some quick bodyweight exercises. Try 30 jumping jacks, 30 bodyweight squats, 15 mountain climbers, or 10 to 15 burpees, Maddalone recommends. Our hearts are pounding just thinking about it.
Machine Leg Presses
The leg-press machine turns a multi-plane exercise (squats) into a single-plane exercise. Translation: Your legs can only move in one direction, not up and down, side to side, and forward and backward, like nature intended. Your stabilizer muscles are taken out of the equation, and you get only a fraction of the muscle-building, calorie-torching benefits.
Better Moves: "Squats are probably one of the best multi-joint exercises"."They not only develop your legs, they also help develop overall trunk stability." Start with bodyweight squats and then progress to goblet squats, holding a dumbbell or kettlebell at your chest for added resistance, he says. To get the most out of the exercise, make sure to lower your torso until your thighbone is parallel to the ground and keep your weight in your heels.
More:
Forever Therm Boosting Your Metabolism and Energy Level
Smith Machine Shoulder Presses
This one goes on the inefficient list for the same reason as the machine leg presses: The Smith machine fixes your weight's path so that you only need to push it up and down. You don't need to work to keep the weight stable, meaning fewer muscles in your shoulders work during every rep.
Better Moves: You might need to lift less weight, but performing shoulder presses with a set of dumbbells is going to get you a better burn and sexier set of shoulders.
Kettlebell Swings
It's one of the most common kettlebell exercises out there, but kettlebell swings—in which you swing a kettlebell between your legs and then up in front of you or even over your head—use a lot of momentum, says certified personal trainer John Rowley, director of wellness at the International Sports Sciences Association. The more momentum you use, the less muscle you use—and sculpt.
Better Moves: Most people do kettlebell swings in an effort to tone their legs and the frontal deltoids, Rowley says. If that's you, opt for working your legs with squats or lunges and working your front deltoids with slow and controlled dumbbell front raises.
Weighted Side Bends
When it comes to working your obliques, many women perform these: They stand tall, holding a dumbbell at one side, and they crunch toward it over and over again. And while they will work your external obliques, crunching like this, especially with heavy weights, will make those muscles more pronounced and dare we say it, bigger, according to certified group fitness instructor A. Burke. If you're vying for a chiseled athletic look, that's great, but if you want to make your middle look smaller, this could be counterproductive. Plus, these side bends don't do much for your internal obliques or the rest of your core, which is critical to sports performance, she says.
Better Moves: Try side planks with a twist, bicycles, and Russian twists, she says. They'll all work your external obliques, while also working your deeper abdominal muscles—including your internal obliques and transverse abdominis, your true powerhouse.
More:
How Much Should You Exercise to Lose Weight?
Hip Adduction/Abduction Machine
You know that machine that makes you feel like you're sitting in stirrups at the gyno's office? Yeah, you don't need it. "By sitting when performing this exercise, you're actually hurting your ability to deliver maximum results," . "The glute muscles have a harder time activating while you are in the seated position, and you're not working a variety of muscles here, when you could be using a different exercise."
Better Moves: Try squats, lunges, and, if you really want to work your inner and outer thighs, side lunges, Rowley says. By working those muscles while standing, you'll be able to better work your adductors and abductors, while you'll also get an awesome calorie burn by also recruiting your quads, hamstrings, glutes, and calves.
Machine Leg Extensions
These can strengthen the muscles in your upper thighs, but that's about it, says doctor of physical therapy and strength and conditioning specialist Sean M. Wells, DPT, PT, CSCS, a bistroMD fitness expert. "Isolated movements like this one provide very little carryover to daily functioning and sports performance," he says. "Moreover, they lack the efficiency of using multiple muscle groups for maximal calorie burning needed for weight loss and general health."
Better Moves: Again, the squat reigns supreme. (See how many moves you could cut from your workout routine if you simply squatted?) Squats involve multiple joints to strengthen the front and back of your legs, as well as your butt, so it builds more strength and burns more calories, Wells says. Plus, it's completely functional, meaning it mimics motions you do in everyday life outside of the gym. Step-ups and lunges are also great quad-strengtheners that work the rest of your legs, too, he says.
How Long Should You Wait to Work Out After Eating?
How you space out meals during the course of the day might not make a big difference in the calorie department, but it has huge implications on your workout performance.
Not only can ineffectively fueling your body hinder your performance, but also, eating too much before exercise can interfere with your goals. When it comes to eating before exercise, it's all about timing.No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal. Going overboard with too much food right before a workout will leave you feeling sluggish and can lead to stomach discomfort. The last thing you want is your workout habits to hinder your digestion process.
If it's been a few hours since your last meal, then most experts agree that you should eat a small snack one hour before your workout to properly fuel your body. Find out why you should load up on protein in the morning. A combination of carbs and a little protein, all under 200 calories, will do the trick. If you're not sure what constitutes a good choice, then check out these healthy pre-workout snacks for inspiration. And if you're going for an early workout session, then remember that exercising on an empty stomach — even when you first wake up — isn't ideal. It might feel tough to eat first thing in the morning, but fueling your body with proper nutrients is essential for your workout. Consider one of these oatmeal in the morning you can enjoy an hour before your morning workout.
Tips for Becoming a Better Runner
For some, running is a fun pastime; for others, it's a tiresome necessity. But no matter where you fall on the running spectrum, if you're striving to become better, then here are seven things you can do to become a better runner.
- Keep it consistent: If you stop running for a while, then you'll have to build your conditioning back up. So if you want to take your workout to the next level, then make sure you're staying consistent. Sign up for a race and start a training program to track your progress; you'll be able to see how much your hard work has paid off.
- Learn proper form: It may seem like the simplest way to work out, but running does take skill to make sure you don't leave your body prone to injury. When running, keep your head stacked over your spine, relax the shoulders, and engage your abs.
- Dress the part: There's no need to invest in anything fancy, but be sure to spend wisely. The perfect pair of shoes can be the difference between feeling sluggish and being light on your feet, and it can also help prevent injuries.
- Fuel right: Running on an empty stomach can keep you from having the right amount of energy, but eating too much can lead to cramping. Look for a small snack containing carbs and protein for sustained energy. Timing is everything, however; if you're rushing out the door and haven't eaten anything, then go for something with 15 grams of easily digestible carbs (like a slice of white bread). Read more about 2 simple ways to boost metabolism in the morning
- Drink water: Drinking enough water is another way to ensure you'll have a good run. If you don't drink enough water before your run (as well as during), then chances are you'll have to stop before you'd like to because of fatigue or a cramp. Make sure you drink an ounce of water for every 10 pounds of body weight about an hour or two before your workout. Read more about how much water you really need to drink daily
- Have a plan: It's not all about consistency; you should also keep your body challenged. Running outside instead of just on the treadmill, for example, builds your muscle to help increase speed and endurance, as does incorporating high-intensity intervals. And techniques like negative splits will help improve your overall mile time as well. Plan on doing these types of runs for the majority of your workouts if you're trying to increase your mileage or time, but be sure to incorporate easy runs into your weekly plan as well.
- Do more than run: Don't limit yourself to improving your pace just while you're on the road. There are many things you can do when you aren't running that can help you, like stretching after every run, strength training regularly, and getting enough sleep. Find out more: The best advice for new runners
Beginner Running Tips and Tricks
5 Things I Wish Someone Told Me Before I Started Running
Lot of people started running.If you need some really cool tips and tricks check this out!Our customers share with you!
Jennifer:
When I first got into running, I experienced everything from painful blisters to chafing to unsupported bosoms — no wonder I hated it. I wish someone had sat me down and told me these basic tips and tricks to help smooth my transition from nonrunner to runner. If you're just starting out on your own journey pounding the pavement or treadmill belt, here are things you should know about running.
It Gets Easier
As with most things, the more you do it, the easier it becomes. To strengthen your muscles, acclimate your heart and lungs, and increase your endurance, run at least three times a week. Start off with a doable distance such as two miles. Once that distance feels good, gradually increase your mileage. The key is to move at a comfortable pace for a reasonable amount of time. If you do too much too soon, you could end up with an injury or a deep hatred for the sport.
You Don't Have to Wear Two Sports Bras
If you're well-endowed, running can be painful. I wore two sports bras for the longest time because I couldn't find one that prevented the uncomfortable bounce. A cheap cotton sports bra from Target just won't do. You might have to spend $50 or more, but it's worth it when you only have to wear one bra you trust.
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Don't Skimp on Gear
For my first run, I picked up a $25 pair of sneaks and a pack of cheap cotton socks and wondered why I had screaming blisters. You don't need a ton of gear, but what you do need, you shouldn't skimp on. Spring for a trusty pair of well-fitting sneaks ($60-$120), a good pair of wicking socks ($10-$15), a super supportive sports bra ($30-$70), a seamless tank to prevent chafing ($20-$40), and a lightweight pair of running shorts to avoid wedgies ($20-$40). Technical gear specifically designed for running makes a huge difference and could make or break your new running career.
There Are Apps to Chart Your Run
I often drove running routes in my car to figure out mileage until my hubby introduced me to the wonderful world of iPhone running apps. The GPS not only keeps track of your distance, but it'll also chart your workout time, pace, calories burned, and elevation and give you a map of your run. Being able to track your workout might motivate you to keep going so you can beat your personal records.
Running Outside Is Harder Than the Treadmill
My power was out one morning — meaning no treadmill time for me — so I decided to run outside instead. It was so much harder! The real hills, the uneven terrain, the wind, the sun, the heat — it all makes running tougher than it already is. But I'll tell you, once I started running outside, I saw a huge improvement in my strength and endurance. I even lost the five extra pounds I could never quite shake, and my muscle definition was noticeable to others ("Damn, look at your calves!"). I know people are in love with their treadmills, but I wish someone suggested I run outside because the difficulty made me a better runner.
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