Tag: exercise

Strengthen Your Bones: 8 Weight-Bearing Exercises

Posted on by simonc

What are good exercises for improving bone health with osteoporosis? Weight-bearing workouts can help make your bones stronger. Make sure to talk to your doctor to pick a safe workout for you. Then, you can try out these popular exercises!

Tai Chi

Tai chi, which involves slow, graceful movements, can help improve coordination and strengthen bones. A study mentioned in Physician and Sportsmedicine discovered that tai chi might slow down bone loss in postmenopausal women. Those women who practiced tai chi for 45 minutes each day, 5 days a week for a year, had a bone loss rate that was up to 3.5 times slower compared to those who didn’t do tai chi, as shown by bone mineral density tests.

Yoga

A study in Yoga Journal discovered that women who regularly practiced yoga had stronger bones in their spine. Whether you prefer the slow and precise Iyengar style or the more energetic ashtanga, yoga can help strengthen the bones in your hips, spine, and wrists, which are the most likely to break.

Standing poses such as Warrior I and II strengthen the big bones in your hips and legs, while poses like Downward Dog strengthen your wrists, arms, and shoulders. Moves like Cobra and Locust, which focus on the back muscles, can also help keep your spine healthy. Yoga improves your balance, coordination, concentration, and body awareness, which reduces the risk of falling.

Brisk Walking

This traditional exercise is excellent for improving bone health. A study on nurses showed that walking for 4 hours a week reduced their risk of hip fractures by 41% compared to those who walked less than an hour a week. It’s best to walk briskly, but you can adjust your pace to your fitness level. Walking is free and can be done anywhere, anytime, even while traveling.

Golf

Carrying a golf bag while playing 18 holes and swinging the clubs works your upper body a lot. Walking and searching for lost balls in rough areas also give your hips and spine a good workout.

Dancing

Even if you’re not a great dancer, you can still enjoy social dances like the waltz, tango, salsa, samba, or East coast swing. You could also try a gentle adult ballet or jazz dance class. Another option is Zumba or a similar dance-inspired aerobics class at your gym. Many of these classes now include strength training along with dance or step moves, which can also improve your balance.

Hiking

On your next hike, you’ll be out in nature and doing low-impact weight-bearing activity. This means your bones will benefit from the pressure and impact when your feet touch the ground, especially in your hips. If you’re going uphill or downhill, you’ll get even more impact, which is good for your bones. Plus, hiking is usually interesting, so you won’t get bored. You can join a hiking club and explore new places with others.

Racquet Sports

Playing sports like pickleball, tennis, squash, and paddle tennis can boost your bone density. When you hit the ball, you’re putting stress on your racquet arm, wrist, and shoulder. Plus, all the running around works your hips and spine. If you play singles, you’ll get an even better bone workout because you’ll be moving around a lot more.

Strength Training

Strength or resistance training involves lifting weights, using weight machines at the gym, or doing exercises with resistance bands or just your body weight. This type of training puts stress on your muscles and bones, which helps them grow stronger. Aim to do strength training at least twice a week to improve bone health.

If you’re not sure where to start, consider booking a session with a trainer who can teach you safe and effective exercises.

How Exercise Helps with Pain and Inflammation

Posted on by simonc

Today, many people face chronic pain and inflammation due to inactive lifestyles and eating lots of fast food. In the United States, around 125 million people have chronic conditions linked to an overly active immune system.

Those dealing with long-lasting pain and inflammation might withdraw from activities they enjoy, hurting their overall quality of life.

For years, doctors have mainly relied on prescription drugs and painkillers, which can lead to dependence and cause lasting side effects.

Nowadays, healthcare experts say exercise isn’t just for preventing sickness; it’s also a key way to treat health issues linked to long-term inflammation.

Why do we experience inflammation?

Inflammation is a natural defense process in our bodies. It helps us heal when we’re hurt by sending nutrients to the damaged area and fighting off toxins.

However, too much inflammation can cause problems. Chronic inflammation can lead to serious diseases like diabetes, arthritis, and heart disease.

Inflammation is normal, but too much of it is bad.

Effects of chronic inflammation

When inflammation lasts too long or starts when it shouldn’t, it can cause problems. The body’s immune system goes into overdrive and attacks healthy cells and tissues, thinking they’re harmful.

Long-term inflammation can lead to ongoing pain, making it hard to move around and affecting how we feel emotionally. Many people with chronic inflammation also struggle with depression and anxiety.

Chronic inflammation can harm blood vessels and lead to health issues like Type 2 diabetes. It’s also linked to certain cancers because it creates conditions that help tumors grow.

Things that can cause chronic inflammation:

  • Being overweight
  • Drinking alcohol
  • Feeling stressed
  • Smoking
  • Eating too much sugar
  • Infections
  • Exposure to chemicals
  • Not getting enough exercise

How inactivity contributes to inflammation?

Living a lazy lifestyle and eating unhealthy food can cause many problems in our body that can make inflammation worse.

Too much fat from eating too much and not moving enough can really harm our health if we don’t stop it. When we have too much fat around our organs, it releases stuff that makes inflammation worse, which can lead to health problems in the long run.

When you don’t move much and eat lots of sugary snacks, it can mess up how your hormones work, especially insulin, which helps control blood sugar levels. But if your body starts ignoring insulin, blood sugar levels go up, and your body makes more insulin to deal with it, which actually makes inflammation worse.

How can exercise prevent inflammation?

New studies suggest that just doing 20 minutes of moderate exercises every day can help your body fight inflammation and boost your immune system.

Researchers think that regular exercise can help your body control inflammation better by activating a part of your nervous system called the sympathetic nervous system (SNS). When the SNS is active, it releases stuff that stops your body from making hormones and substances that cause inflammation.

Regular exercise can also help you deal with stress better, both physically and mentally. People who exercise regularly tend to handle stress better and have a more positive outlook, which lowers their chances of getting autoimmune diseases and other chronic conditions.

How do you use exercise to fight off inflammation?

Doing moderate-intensity exercises can reduce inflammation in the body. The great thing is, you can do these exercises at home.

Moving your body is like taking medicine, and our bodies are made to move. The important thing is to do some kind of gentle to moderate physical activity regularly to prevent inflammation and avoid getting lifestyle-related diseases.

Aerobic exercises

Exercises that make your heart beat faster and your breathing go up can help your body get more oxygen to its tissues and organs. This helps your body absorb nutrients better and get rid of toxins.

Walking, jogging, biking, or swimming are all good exercises that can keep your heart strong and your body active. It’s suggested to do at least 150 minutes of moderate aerobic exercise every week, which you can do by exercising for 20-30 minutes each day.

Yoga and stretching

Yoga and stretching exercises are great ways to relax your muscles and calm your mind. By including them in your daily routine, you can promote relaxation and mental clarity.

Deep breathing exercises can also help clear your mind from clutter and overwhelming thoughts. Stress is linked to inflammation and autoimmune diseases, so improving your stress response can give you more control over your health.

Bodyweight training

Studies indicate that resistance training is effective in managing inflammation, especially in older adults who are more vulnerable to infections and diseases.

Bodyweight exercises like push-ups and squats are excellent options for improving muscle strength without putting too much stress on your joints. Unlike lifting heavy weights, bodyweight exercises use your own weight as resistance, reducing joint strain. These exercises often involve compound movements that work multiple muscle groups simultaneously.

By incorporating bodyweight training into your routine, you can decrease inflammation while minimizing joint strain, promoting overall health and fitness.

The Science Behind the Benefits of Working Out

Posted on by simonc

Hippocrates, known as the father of medicine, said that to stay healthy, we need to watch what we eat and how much we move. For a long time, people followed this advice by controlling their portions and staying active. However, in the early 20th century, the focus shifted from preventing health issues to treating them after they occur. As a result, exercise was no longer seen as crucial for good health.

In the last hundred years, exercise has mainly been seen as a way to improve appearance, like gaining muscle or losing weight. But recent research has shown that Hippocrates was right all along. In this article, we’ll explore how exercise can make your life better in many ways.

Anxiety & Stress Reduction

Exercise can help you feel less stressed and anxious before it gets worse and turns into depression. Just one session of aerobic exercise can make your body produce feel-good chemicals called endorphins. These chemicals can reduce tension, improve your mood, and help you sleep better.

When you’re stressed or anxious, you might feel like you have no control over your life. But exercise can make you feel more empowered and accomplished, which boosts your self-esteem.

When you exercise, your body makes more endorphins, which can improve your mood. It also reduces the release of cortisol and adrenaline, which can make you feel bad.

A recent study of 1.2 million people found that those who exercised regularly had fewer mental health issues than those who didn’t.

Heart Health

Regular aerobic exercise helps fight coronary artery disease by delivering more oxygen to the heart muscle and improving lung function. A study presented at the 2009 European Association of Cardiovascular Prevention and Rehabilitation congress found that a moderate, supervised exercise program can enhance the cardiovascular system’s function.

Physical activity helps reduce the risk of stroke by increasing heart rate and lowering blood pressure and heart disease risk. When you exercise, your heart gets stronger and pumps blood more efficiently. This means it can deliver more oxygen to your body. Exercise also improves cholesterol levels by increasing good (HDL) cholesterol and decreasing bad (LDL) cholesterol. It helps remove LDL from the blood, especially when done regularly.

Bones, Joints & Muscle

Exercise makes your muscles stronger, reduces pain, and gives you more energy. It also helps keep the tissue around your joints healthy by stimulating fluid production. Being physically fit lowers the risk of muscle, bone, and joint problems. Studies show that exercise can help ease the constant pain of conditions like fibromyalgia by boosting mood and reducing pain.

Our bones get stronger when they’re put under stress. Activities like running, which involve a lot of impact, can increase bone density. A study from the University of Missouri showed that running is especially good for building strong spines compared to activities like cycling or swimming.

Another study found that older men who exercise three times a week for 30 minutes can prevent one-third of fractures.

Exercise can also help with back pain. Doing exercises that strengthen and stretch the muscles in your back can promote healing and reduce the chances of having more back pain in the future.

Digestive System

Regular exercise is good for your digestion. It makes your breathing and heart rate faster, which helps your intestines move food along and produce digestive enzymes faster. This means food gets to your large intestine quicker. Exercise also helps food move faster through your intestines to your colon.

Exercise is good for your overall health and immune system. Losing weight through exercise can reduce heartburn and limit the amount of stomach acid your body produces, which helps with digestion.

Increased Energy

Exercise may tire you out while you’re doing it, but it actually boosts your energy afterward. Many studies show that regular exercise can reduce feelings of tiredness, both in healthy people and those with chronic fatigue syndrome.

Eating well and exercising regularly, just like Hippocrates suggested 2,500 years ago, are crucial for staying healthy and preventing illness. In this article, we’ve discussed various science-backed benefits of exercise that go beyond just losing weight and gaining muscle. Use these benefits to stay motivated and consistent with your exercise routine, knowing it’s the best thing you can do for your body and mind.

5 Ways to Improve Your Sleep with Yoga and Exercise

Posted on by simonc

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

Posted on by simonc

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!

Posted on by simonc

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

Posted on by simonc

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.

Pain

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

Discomfort

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.

Perception

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.

Identity

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

Posted on by simonc

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

Posted on by simonc

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!

Posted on by simonc

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).

Burpees

Burpees

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.