Tag: exercise

5 Ways to Improve Your Sleep with Yoga and Exercise

At the close of the day, time often slips away too quickly, leaving many of us unprepared to unwind. There are those last-minute emails to be dispatched, dishes waiting to be cleaned, family members requiring our attention, and the weight of tomorrow’s tasks on our minds. This flurry of activity can make it challenging to ease into a peaceful slumber.

This is where pre-sleep yoga enters the picture. The gentle physical movements themselves induce relaxation, and the foundational principles of yoga – such as gratitude, self-compassion, and contentment – when incorporated into your bedtime routine, can also have a calming effect. According to Carol Krucoff, a yoga therapist at Duke Integrative Medicine in Durham, North Carolina, practicing these principles before sleep can help promote restful sleep.

Try these five gentle poses and exercises to get you all set for sleep:

Yoga Belly Breathing

“If you can only do one thing to get ready for sleep, spend a few minutes focusing on your breathing,” says Krucoff. She’s talking about taking deep breaths using your belly. During the day, you might breathe shallowly from your chest, but deeper breaths fill your lungs completely. “This sets off a series of changes in your body. Your heart rate slows down, your blood pressure goes down, and your muscles relax,” she explains.

Here’s how to do it: Lie down and place one hand below your belly button. Inhale through your nose, letting your belly rise. Exhale through your nose. Repeat this for a few minutes.

Range of Motion Sequence

Here, you will move your joints all around. “This is something that calms you, eases tension, and can even be done in bed,” says Krucoff. What’s more, it helps you pay attention to how your body feels, not just what happened with your family, at work, or what you heard in the news during the day. Do some of your muscles feel sore? Do some feel tired? “Many of us spend most of our time thinking,” Krucoff says. “This practice brings your focus back to your body, which is a good way to get ready for sleep.”

Here’s how to do it: Lie down on the floor or your bed. Move your ankles in a circle. Straighten your legs, then bend your knees. Lift and lower your hips in circular motions. Bend your elbows, then stretch your arms out at your sides. Lift and rotate your shoulders. Repeat as much as you like and as long as it feels comfortable.

Knee Hug

If you have problems with your back, the knee hug can be very soothing, says Krucoff. Back pain is one of the main reasons people go to the doctor, and it can also keep people from going to work, according to the National Institute of Neurological Disorders and Stroke. Sitting hunched over a desk all day can cause discomfort, but this exercise can help alleviate it.

Here’s how to do it: Lie down and bring one or both knees up to your chest. You can do one or both, depending on what you can manage. If you can bring both knees to your chest at the same time, gently rock from side to side to massage your spine.

Shoulder Shrug

Many people often feel tension in their neck and shoulders, according to Krucoff. This tension can become even worse if you spend your day working on a computer or staring at your smartphone.

Here’s how to relieve it: Sit on your bed with a straight back and good posture. Breathe in, raising your shoulders up to your ears and squeezing your arm and shoulder muscles tightly. Breathe out and relax your shoulders, pulling your shoulder blades downward. Do this a few times.

Corpse Pose

If you do yoga, you might know this as Savasana, the final pose in class. “It seems easy to just lie down and do nothing, but it’s one of the hardest poses because you need to let go of physical and emotional tension and clear your mind,” explains Krucoff. But don’t worry about getting it perfect. Just lie down, stay still, and try not to think about anything specific. This will help you relax. Krucoff calls it “relaxed alertness,” which might sound strange, but it’s about noticing any thoughts or feelings without getting stuck on any one.

Here’s how to do it: Lie down with your arms at your sides, palms up, and relaxed. Close your eyes and pay attention to your breath going in and out. If your mind is busy, recognize the thoughts and imagine them floating away.

9 Weight Loss Truths That No One Tells You

You already know that losing and maintaining weight can be a real challenge. But knowing why it’s tough can help you avoid getting discouraged with every small setback and improve your chances of success. Let go of the shortcuts and confront the realities of weight loss.

Your Body Works Against You

When you try to lose weight, your body fights you. Weight loss affects hormones, making you feel hungrier and full less often. These imbalances persist even after you’ve lost weight, making it harder to keep it off. Rapidly cutting calories can slow your metabolism, leading to muscle loss. Eating too little may cause overeating later. A moderate approach, balancing increased physical activity with decreased calories, is recommended for long-term success.

There Are No Easy Fixes

Losing weight quickly isn’t realistic. Prescription weight loss drugs may work, but they can be costly with side effects. Extreme diets harm your metabolism. Weight loss takes patience. Healthcare pros suggest a gradual approach, aiming for 1 to 2 pounds per week, which is more sustainable.

Exercise Can’t Conquer All

Exercise helps you lose weight and maintain it, but you need to exercise a lot. However, you can’t lose weight through exercise alone because it’s hard to burn more calories than you consume. You need to focus on your diet and exercise together for weight loss success.

Diet Supplements Don’t Work

Pills that say they’ll speed up your metabolism might sound good, but they don’t have much proof that they work. A big review of over 1,700 articles about different supplements and treatments, like green tea, acupuncture, and caffeine, found there wasn’t strong proof they really help with weight loss. So, instead of trying these trendy supplements, it’s better to stick with proven ways to lose weight, like eating less and being more active.

Fad Diets Don’t Work for Long

Fad diets like grapefruit, maple syrup, cabbage, apple cider vinegar, or juice diets promise to help you lose weight quickly. They work for a short time because they make you eat fewer calories. But the problem is that most people can’t stick to these diets for long. So they usually go back to their regular way of eating, and the weight comes back.

One Diet Doesn’t Fit All

Every person’s body is different. What works for one person may not work for another. So, when you’re thinking about how to lose weight, it’s essential to consider factors like your health, your family history, your metabolism, how active you are, your age, your gender, and your food preferences. It’s also crucial to include some of your favorite foods in your diet, so you don’t feel like you’re missing out, which can help you stick to a healthy eating plan. Remember, there’s no one-size-fits-all diet for everyone.

Cardio Is Essential

According to the Physical Activity Guidelines for Americans, adults should aim for 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic activity each week, along with some muscle-strengthening activities on two or more days. Remember, every bit of movement counts, so try to be more active throughout the day, even if it’s just a short walk.

These guidelines should help most people lose weight, but if you’re obese or have a lot of weight to lose, you may need to work up to at least 30 minutes of exercise per day over time. And don’t forget strength training, which is essential for muscle, bone, and joint health. It also gives your metabolism a little boost and helps you appear more toned.

He Can Eat More Than She Can

It might not seem fair, but men can eat more than women and still lose weight. This is because men generally have a natural advantage when it comes to burning calories. Jo says they have larger bodies, more muscle, and higher levels of the hormone testosterone, which helps build muscle. Additionally, the male body is genetically predisposed to have more muscle and less fat than the female body because men don’t have the energy storage needs associated with pregnancy. You’ll see better results on the scale once you accept this and eat less than your male partner or friends.

Learn What to Drink During a Workout to Stay Hydrated and Perform Your Best!

Your body is mostly water, and when you exercise, you can lose a lot of it. Drinking water is important because it helps your body work well, control temperature, and move nutrients. However, many people don’t drink enough water during exercise. Here’s what you should consider when choosing a drink to stay hydrated while working out.

Choose the Right Beverage

The simplest choice is often the best one when it comes to picking a workout drink. For most people, water is perfectly fine after a workout, according to Clark.

However, if you have an intense workout lasting more than three hours, Clark suggests having chocolate milk. It contains sodium, calcium, carbs for energy, and protein for recovery.

If you don’t like milk or water, you can opt for sports drinks, coconut water, or other beverages. You don’t need to stress about electrolytes; you can get them from food to replace what’s lost in sweat.

Consume the Right Amount

According to Clark, you don’t need to follow a specific amount of water while exercising. Instead, she recommends drinking when you feel thirsty.

However, if you want to measure your sweat rate, you can weigh yourself before and after your workout and do some calculations. For instance, if you lose a quart of sweat in an hour, you should drink around eight ounces of water every 15 minutes. If you prefer a simpler approach and tend to sweat a lot, drinking four to eight ounces of water every 15 to 20 minutes during your workout is a good general guideline.

Don’t Drink Too Much

During long-distance races like marathons and triathlons, there’s a risk related to drinking too much.

If athletes consume a lot of fluids (even sports drinks) but don’t get enough sodium, they can develop a serious condition called hyponatremia. This condition can be life-threatening and has symptoms like nausea, headache, confusion, and more. However, overhydration is “rare,” according to Clark, as most people don’t drink enough fluids while working out.

Pack in Some Protein and Carbs

Exercising is healthy, but sometimes you can get tiny injuries in your cells or tissues after working out. Proteins can help fix this damage, so after a really tough workout, it’s a good idea to drink something with protein.

However, it’s not just about protein, according to Clark. You use up a lot of energy when you exercise, so you need about three times more carbohydrates than protein. That’s why Clark suggests flavored milk as a good choice for rehydration.

The Risks of Dehydration

Not drinking enough water can lead to various issues, and one of the most common is feeling tired. When you’re dehydrated, your blood gets thicker due to less water, making your heart work harder, which can leave you feeling fatigued, as pointed out by Clark.

Drink Before and During Exercise

Clark suggests hydrating before exercise, especially for endurance activities. If you’re preparing for a marathon, she advises starting to drink about one and a half to two hours before. It’s also important to drink fluids during your workout to avoid getting dehydrated, which can be hard to recover from. So, even if carrying water with you during exercise may seem inconvenient, it’s a good practice, as per Clark.

How to Motivate Yourself to Exercise Even When You Don’t Feel Like It

Not enjoying exercise isn’t a moral failure. It’s simply a matter of personal preference and doesn’t make you lazy or broken. Despite this, exercise is undeniably beneficial for the body. So, how can you incorporate exercise into your routine if you don’t like it?

For coaches, how can you assist clients with this challenge without sounding like the fitness police?

Experts with extensive experience in helping people have shared five effective strategies and over a dozen practical tips in this article. These can help you or your clients make exercise more enjoyable and less of a struggle.

When you’re deeply passionate about something, it can be challenging to grasp why others don’t feel the same way.

However, there are several valid reasons why someone might not enjoy or desire exercise. For example…

Past experiences

If you remember feeling left out during sports or having a bad experience, like getting hurt, you might not want to participate in physical activities at all.


Some individuals experience pain when they move. It can make their chronic pain, injuries, or health issues worse.


Some people don’t enjoy the sensations of moving, breathing heavily, or sweating. Exercise equipment and group classes might not be designed to accommodate individuals in larger bodies or with disabilities. This can lead to physical discomfort and feelings of shame or not fitting in.


When exercise feels like a duty, a form of punishment, or a test of physical extremes (like “no pain, no gain”), some individuals might choose to avoid it altogether.


Some individuals, like my friend Dave, who enjoys a good beer, are put off by the fitness culture. They don’t want to become a “gym enthusiast” or be part of a “spin fanatic” group; their interests lie elsewhere.

Doesn’t physical activity bring happiness to people?

Exercise can release endorphins, often called a “runner’s high,” which can contribute to mental well-being. However, this enjoyable hormone boost isn’t always consistent.

Stop trying to exercise.

Yes, you read that right. “Quit trying” might seem like unusual advice, but let us explain.

If exercise feels incredibly difficult and unpleasant, the best approach could be to remove it from your list entirely. Here are a few reasons:

Firstly, the more you struggle against your own resistance (or your clients’), the stronger that resistance tends to become. On the other hand, if you stop telling yourself you “have to” exercise, you might find you’re more inclined actually to do it.

And remember, you’re not OBLIGATED to exercise.

Sure, it’s beneficial for your health, but you’re the one steering the ship in your life. You have the freedom to decide how you use your time and energy.

That being said, if you’re interested in exploring physical activity without any added pressure, take a look at these tips.

Experiment with doing nothing.

Try something unusual: Restrict your movement for a few days and observe the results.

“When clients say they don’t want to exercise, I tell them, ‘That’s fine, don’t do it. In fact, don’t even move. Just stay in bed and do as little as possible.'”

What happens?

“Most people eventually find themselves wanting to move on their own. They’ll say, ‘Wait a second, I actually want to get up and move around a bit. I feel like taking a walk.'”

This isn’t about trying to force yourself into wanting to exercise; it’s about understanding when and if your body naturally desires movement. You might realize you have a greater inclination for physical activity than you thought.

Focus on other ways to improve your health.

According to PN Coach and Holistic Nutritionist Sarah Maughan, “If you’re not inclined to move, remember that there are many other ways to enhance your health. You can concentrate on improving your sleep, managing stress, or fine-tuning your nutrition. Exercise isn’t the sole factor for a healthy life.”

Among the various health-enhancing choices, what appeals to you the most? Consider making it your current priority.

Build your bucket list.

Your bucket list items might naturally motivate you to become more active, like preparing for a cycling tour in Amsterdam or climbing a volcano in Hawaii. Alternatively, they might not.

Nevertheless, the “bucket list” exercise can reorient your attention toward your personal aspirations, which can be motivating and rewarding, regardless of your choice.

Create a list of activities you wish to experience in your lifetime. Then consider: Which of these can you begin pursuing today?

Embrace the “everything counts” philosophy.

Believing that your daily activities contribute to your fitness goals can positively impact you.

A study from Harvard University discovered that when people consider activities like housework or child care as exercise, it can enhance the physiological benefits of those activities. This placebo effect can improve physical fitness without altering your daily routine. So, recognize how your daily activities are already benefiting your health and well-being.

The Best Workout Length for Fat Loss, Muscle Gain, and Overall Health

We all have strong opinions about how much time to spend in the gym. For many, one hour has been the go-to duration. But some athletes believe you won’t see results if you train for over two hours, while others work out for less than 20 minutes daily. So, what’s the best workout length?

Though there’s no single answer, knowing the factors that affect the ideal workout duration can help you create a routine that fits your goals and lifestyle.

This article will explore workout length and offer guidance to help you find the right balance for achieving the best fitness results.

Understanding individual needs

The best workout length is different for each person because of what you want to achieve, how fit you are, and how much time you have. You need to match your workout time with your goals. For example, if you just want to stay generally fit, your workout can be shorter than someone training for a sport or competition.

A powerlifter might spend 2 hours at the gym because they take long breaks between sets, while most people spend less time because they take shorter breaks. So, think about what you want to achieve and set realistic goals for your fitness journey.

Quality over quantity

In workouts, it’s better to have good quality than a lot of quantity. It’s important to make your exercises count and be effective to get the best results, no matter how long you exercise. Short, intense workouts can give you big benefits if you do them right.

You can use methods like circuit training or interval training to make the most of your time at the gym and get stronger, have more stamina, and lose fat.

Efficiency and time constraints

In today’s busy lives, time can be limited, so creating workouts that fit into your schedule is essential. Instead of always aiming for long workouts, think about making them shorter while still getting good results.

You have to adapt to your available time. Some days, you might have lots of time for a long workout, but other times, you might only manage a 30-minute session, and that’s alright. Quick workouts like Tabata or HIIT can help speed up your metabolism, make your heart stronger, and improve your overall health.

Consider individual fitness levels.

How fit you are decides how long you should work out. If you’re just starting, you might need more time to get used to exercise. People who’ve been athletes for a while can handle tougher and longer workouts. It also goes the other way. Beginners might need to do 12 sets to see results, while experienced athletes might need 15 sets or more.

As you get fitter, slowly make your workouts longer and harder. Pay attention to your body and rest enough between workouts to prevent overtraining and injuries.

Balancing cardiovascular and strength training

A good workout should include both activities for your heart and muscles. Activities like running, swimming, or cycling are good for your heart and help you build endurance. Strength training makes your muscles stronger, bones healthier, and your body burn calories faster.

Cardio workouts are often longer than strength workouts. That’s why you build more endurance when you exercise in the lower heart rate zones (aerobic) compared to the higher ones (maximum effort or HIIT). Doing both kinds of exercises makes sure you have a balanced and healthy fitness routine.

Individual preferences and enjoyment

The best workout length depends a lot on what you like and what makes you happy. If you don’t like long hours at the gym, shorter, intense workouts might work better for you.

On the other hand, if you enjoy longer sessions with different exercises and methods, that could be the right choice. In the end, it’s more important to keep going and stick to a routine you like than worrying too much about how long each workout is.

Workout length based on the muscle group trained

You don’t need to spend the same amount of time working on your arms and legs. To work on your arms, you can do 10 sets with short breaks and finish in about 30 minutes. But for your legs, you might need 15 sets or more to work all the muscles and longer breaks, which could take around an hour or even longer.

So, how long your workout is will depend on what muscles you’re training. Smaller muscles need less time than bigger ones.

Your workout time depends on your personality.

If you have lots of energy or ADHD, and I say we’ll do a 2-hour leg workout with 3-minute breaks between sets, you’d think I’m crazy. Energetic people prefer shorter and more intense workouts to use up that energy.

If you’re patient, you might be fine with a workout lasting over 90 minutes and taking your time. Your personality affects how long your workout should be, so choose what suits you.

The Benefits of Cold Showers for Weight Loss and More

Weight loss often brings to mind thoughts of dieting, exercising, and meticulously counting calories. As we’ve previously discussed, maintaining a calorie deficit stands out as the key factor for a successful weight loss journey. But what if there was a straightforward yet potent method that could complement your weight loss efforts?

Welcome to the realm of cold showers, a promising approach that could provide that extra push you need to shed those surplus pounds.

In this article, we’ll delve into the potential ways in which cold showers can assist in weight loss and examine the scientific rationale behind this refreshing strategy.

Cold showers boost metabolism.

Exposure to chilly temperatures prompts your body to exert more effort in preserving its core temperature. This additional exertion results in the burning of extra calories as your body turns to its fat reserves for energy. With consistent cold showers, your resting metabolic rate can gradually rise, leading to an increased calorie burn even during periods of inactivity.

Exposing yourself to cold can activate brown fat.

Besides burning calories, cold showers can activate brown fat. Brown fat is a type of fat that burns calories to create heat, unlike white fat, which stores calories.

Studies have found that exposing your body to cold temperatures can encourage the transformation of white fat into brown fat. Cold showers can help you burn both types of fat, supporting your weight loss efforts.

Taking cold showers might reduce your hunger.

Cold showers have the potential to suppress your appetite. The jolt of icy water can trigger the release of hormones such as adrenaline and noradrenaline (also known as norepinephrine), not only heightening alertness but also briefly diminishing hunger. This effect can be especially advantageous if you’re aiming to manage your calorie intake and prevent overindulging. Utilizing cold showers to reduce your appetite temporarily can be a valuable component of a weight loss plan, particularly when combined with a time-restricted eating approach.

Cold showers improve blood circulation.

Cold showers encourage enhanced blood circulation, facilitating the breakdown of fatty tissues. Enhanced circulation guarantees more efficient delivery of nutrients and oxygen to cells, optimizing their functionality. Improved blood flow can also aid in the transportation of fatty acids to be utilized as energy during physical exertion.

Ice baths and cold showers help in exercise recovery.

Following an intense workout, muscles can experience soreness and inflammation. Athletes frequently employ cold showers or ice baths to alleviate muscle soreness and reduce inflammation. By expediting the recovery process, cold showers can motivate you to maintain a regular exercise routine, ultimately aiding in weight loss.

Exposure to cold enhances willpower and mental resilience.

Cold showers can serve as a mental resilience challenge. They demand discipline and self-control to endure the initial shock and discomfort. Consistently facing cold showers can enhance your willpower and mental strength, which is crucial for achieving your fitness objectives.

Cold showers enhance mood and alleviate stress.

Taking your first cold shower can be tough and initially make you feel more stressed. But as you get used to this short-lived stress, it can make you feel better and less stressed. We all know how stress can lead to weight gain, especially from eating. The cold water shock releases endorphins and reduces the stress hormone cortisol. Many say they feel calmer and less worried after a cold shower, which is a great way to naturally relieve stress.

5 Best Cardio Exercises To Do In The Comfort Of Your Home!

Why do cardio at home? Well, for starters, it is convenient, and you can do most of the exercises without paying for a gym membership or for any extra equipment. Also, it saves time while bringing almost the same results as going for a running session in the outdoors. You also don’t need lots of space to do most of the cardio exercises at home. With some creativity in the mix, you can create a killer cardio routine that will bring results in a short amount of time. We have prepared a list of best cardio exercises to do in the comfort of your home, so sit back, relax, and learn with us!

Rope Jumping

Rope Jumping

Jump rope is one of the best cardio exercises just by the fact that it is very simple to start with and burns a lot of calories (approx. 220 calories in 20 minutes). All you will need is obviously, the jump rope, a good pair of shoes, and some space in your room; coupled with lots of patience. The jump ropes are not expensive and are easily packable for travel.

In this cardio exercise, you essentially turn a rope with handles while jumping over it repeatedly. If you do this exercise for the first time, you will probably trip over the rope a lot, so make sure to time your jumps well. Also, for starters, turn the rope with your wrists for the best results. Once you get the hang out of this exercise, you can do a few variations, like jumping on one foot, alternating your feet, double turning the rope, and jumping with knees high.

Jumping Jacks

Jumping Jacks

Another effective jumping cardio exercise gets a spot on this list! Jumping jacks are especially effective, as they burn 100 calories in 10 minutes, and don’t require any special equipment or skills. All that you will need for this exercise are a good pair of shoes and a healthy heart.

So, what you are doing in this exercise is jumping repeatedly to your feet width and circling your arms overhead at the same time and back. Now, the jumping jacks can tax your joints, so make sure to know your limits. There are some variations if you want to up the game, such as doing a squat and then jumping in the air (that is called a plyo-jack) or steeping your feet out instead of jumping.

Mountain Climbers

Mountain Climbers

This is one of the best cardio exercises to do at your home as it is high intensity and engages your core muscles. With this exercise, you raise your heart rate and build your strength and endurance. Also, you don’t need any prior special knowledge or skills to do this exercise, as its concept is fairly simple.

How do you do this exercise? First, get into a push-up/plank position. Then, you just move your knees forward and backward from this position. Keep your back straight for the most optimal results. As you begin doing this exercise, you will feel pain on your wrists, arms, and shoulders, but that is okay. This is the sign that you are strengthening all the joints!

Squat Jumps

Squat Jumps

This is a high impact cardio exercise that is very efficient in burning calories in a short amount of time. Along with this, you will also strengthen your leg muscles! Before doing this exercise, make sure that you have no knee problems, as squat jumps will put most of the load on your knees.

This exercise is very simple to do. Start from a squat position, then jump as higher as possible, and land back in the squat. Afterward, it’s all about repetition. Make sure to land as softly as you can to protect your joints. When you feel comfortable doing something more advanced with this exercise, you can try some variations, such as doing the jumps with your hands behind the head (prisoner squat jumps), or touching the ground when you squat (frog jump).



Now, enter the hardest cardio exercise on this list! It can burn over 100 calories in 10 minutes. That is, if you can endure this exercise for so long! For burpees, we recommend doing the previous exercises to make you acquainted with high-intensity cardio exercises. Also, patience is rewarded here too!

To do a burpee, squat to the floor first. Then, jump with your feet to the plank position. Afterward, jump back in, and return to the stand-up position. Now repeat as much as you can. When you get comfortable with the basic variation of a burpee, there are some more variations for you, such as adding a push-up to the mix or stepping with your feet backward instead of jumping.

These are the 5 best cardio exercises that you can do in the comfort of your home. They are beginner-friendly and are a great starting point in improving your cardiovascular health through exercise. You don’t need any special and expensive equipment to get to the form that you are dreaming of.

20 Most Common Exercise Myths Debunked

True or false? Good or bad? Myth or reality? These are some of the most common questions we ask ourselves when making a decision. They also appear when we do exercises because we are not all experts on this subject… That is why in this article, we will answer some of the most common exercise questions so you will know which ones are true and which are still myths!

1. Sweating is synonymous with losing weight: MYTH.

Sweat is synonymous with dehydration. Sweat only makes the body cool when the temperature rises. If you lose a lot of water during exercise you may lose weight, but this is due to the volume in plasma that the blood and muscles lose.

2. If I exercise three hours in one day, I fulfill the quota of the week: MYTH.

Doing three hours only one day a week, helps as a general maintenance of health, but must be accompanied by nutritional support to see some result. This is not the most recommended, the best is at least a minimum of three days a week with a routine made by a professional, all according to what the person requires.

3. There are more recommended times to exercise: MYTH.

Some people recommend mornings due to an increase in testosterone (which causes muscle strength). Others say it is suitable in the afternoon, since, at this time, the body has reached all appropriate physiological values. However, what is recommended is that the person should stick to the schedule they chose for their training.

4. “Love handles” disappear only with abs: MYTH.

The abdominals, as well as all anaerobic work (weights), help tone the muscles in specific areas, but the famous “love handles” are accumulated fat that will disappear only with combined work of cardiovascular (aerobic) exercise, abdominal exercises and proper diet.

5. To avoid injury you should warm up for about ten minutes before exercising: REALITY.

The warm-up helps the body to enter a state of alertness, which makes it prepare for what is coming, which is an increase in blood flow to the muscles, giving them greater oxygenation. The warm-up can be by specific area of the muscle group to work, or at a general level, stretching exercises should be included before and after the routine.

6. The body widens if I exercise with weights: MYTH.

The body does not widen when doing work with weights, the muscles are toned and grow. Many women believe that they will look like men but it is not so, it is very important to remember that all work in a gym must be accompanied by a healthy diet, to achieve the objectives that are set.

7. There are specific exercises to burn fat faster: REALITY.

There are jobs such as aerobic-cardiovascular, which with adequate exercise time, use fat as a source of energy. Examples are walking or jogging more than 40 minutes at an intensity of 30% or 50% of total capacity.

8. If I exercise I can eat anything: MYTH.

Ideally, you should accompany any exercise plan with a diet made by a specialist, in order to follow the caloric requirements of your body. Remember that we are all different, so diets are not universal, they are personalized.

9. I must consume water before, during and after exercising: REALITY.

People, whether athletes or not, can consume from liter to liter and a half of water per day, and when performing an exercise routine, there is no problem in doing so, especially if they are doing cardiovascular work, to avoid dehydration.

10. To lose weight faster, it is better to run and not walk: MYTH.

Both can be done, but it depends on the physical condition of each person. Someone who just starts the adventure of losing weight, can just walk but must do so for periods of more than 40 minutes. Over time, you will acquire better physical condition, and you may think about jogging combined with walking. So, little by little, it will improve your aerobic condition and you can start running.

11. Swimming is the best exercise of all: REALITY.

Swimming is considered the sport that, par excellence, adapts to all types of people. It is the one that has less risk of injury, it is recommended to people in rehabilitation, to women in a state of pregnancy, as preparation for childbirth, since it relieves the back and relaxes the muscles. This sport has more benefits than any other, but always with the necessary care of an expert.

12. Doing yoga does not help at all because it is so passive: REALITY.

Yoga is not considered a sport. If a person’s goal is to lose weight or improve their physical condition, doing yoga alone will not work, since their methods are more relaxing. It would be useful to do it after a training session to relax the muscles and recover them in a more efficient way.

13. An obese person should not exercise much because it is dangerous: MYTH.

Obese people can exercise like any other person, as long as they have a professional at their side guiding them at all times. Also, obese people should be aware of having a medical check-up before starting any training program, in order to know the state of their heart and their overall health. There is a popular saying that can be applied here: “the more obese a person, the faster they lose weight”; provided you have the help of professionals in nutrition and health.

14. Wearing synthetic clothes or sweaters, while exercising, helps you lose weight: MYTH.

On the contrary, they cause the person to become dehydrated because they do not allow evaporation of sweat. It can be exemplified with the engine of a vehicle that does not receive air from fans that cool the water; Then, that engine will be overloaded until the head is damaged. In the body, if the sweat does not evaporate, it does not allow more water to go outside to be evaporated, the body overheats and can generate a heat stroke.

15. When you stop training your muscles become fat: MYTH.

One thing has nothing to do with the other. If you stop training, your muscles lose the volume and strength they gained during training. On the other hand, fat is an adipocyte (fat cell); then, if you stop training, and a poor diet is maintained, it will cause an increase in weight in calories, and there will be a noticeable decrease in the muscles, because the muscle is no longer being stimulated to increase its volume.

16. Taking sugars before exercising improves performance: MYTH.

Performance is determined by many factors that go beyond what is consumed. Sugar causes a decompensation in the body, which does not allow you to find energy. In addition, it decreases the use of fats as an energy source.

17. The more you train, the more you advance: MYTH.

There is a principle called “progressivity”, which must go hand in hand with the workloads that are prescribed to the body. Each person advances differently and, many times, “MORE” does not necessarily mean “BETTER”. Even the body can get used to the routine, so it is necessary to change it.

18. All fats are harmful to athletes: MYTH.

The body needs fats as an energy reserve. Therefore, unsaturated fats bring a benefit in regeneration, and the possibility of generating energy, which is indispensable in competitions, especially those of moderate intensity and long duration.

19. If you exercise at night, sleep is disturbed: MYTH.

What is working is the muscular part, therefore, the nervous system will not be affected. But there are people who end up with the sympathetic system very disturbed, and can have consequences at bedtime.

20. Any exercise is good: REALITY.

Although, it is important to make clear that, everything in the extreme can be harmful. The important thing, before starting any activity, is to evaluate yourself and put yourself in the hands of professionals who guide the physical work to be performed.

Treadmills vs Running Outdoors – What’s the Difference?

I’m not going to tell you that running on a treadmill is a waste of time, that it’s useless, or that it’s something you should never do. Running on a treadmill definitely has its advantages. Apart from anything else, it allows you to train indoors, which means you can avoid going out in the rain and means you can avoid having to talk yourself into training on wet days. Better yet, this means that you can put on the TV or listen to music without sweaty headphones. And that makes running a lot less boring!

But there are definitely downsides. Big downsides in fact. Read on to find out what those are and why you should reconsider making this your primary way of exercising

The Amazing Health Benefits of Exercising Outdoors

Running is in itself one of the very best things you can possibly do to improve your health and it has numerous highly beneficial effects on the body. These range from increasing muscle mass in the legs, to lowering your heartrate to helping you to burn more calories.

But while all this is true, it’s not just the running that is so good for you. Equally important is the simple fact that you’re outdoors, which actually has incredible benefits all on its own. Read on and we’ll examine some of these benefits.


The first big benefit of being outdoors comes from the sun. When you run, you expose yourself to the sun’s rays. While these can be harmful in high doses, they’re also critical for our health in many other ways. For starters, they encourage the production of vitamin D. This not only helps to strengthen your bones but also improves sleep and testosterone production. The sun also gives us a healthy, natural glow that comes from being tanned.


Nobody is entirely sure if ‘Earthing’ is definitely beneficial but it’s something that a lot of people claim is. Essentially, the idea is that by coming into direct contact with the ground when you sit on it or touch it, you can actually help to restore the body’s correct charge, potentially combating inflammation. Some studies back this up but they aren’t particularly rigorous in their methodology. Either way, it certainly doesn’t hurt anyone!

Fresh Air

Fresh air is also highly beneficial for our health. For starters, it has been shown to significantly improve our circulation and also to improve our breathing in generally. It aids with sleep and it boosts the immune system too!


Believe it or not, just being in nature can also be very good for us. This is because it has a profound effect on us psychologically – basking in nature helps to encourage the release of ‘feel good hormones’ and to lower stress levels. It has even been shown to increase creativity, which is one reason that you often come up with your best ideas while going for walks.


And even the weather can be good for you! Contrary to popular belief, getting some exposure to cold air is actually a good thing. That’s because it gently taxes your immune system, acting as a kind of ‘training’ for it and thereby strengthening it in the long run.