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1. 5 Best Strength Workouts to Sculpt an Hourglass FigureСр, 27 мар[-/+]
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If you want to get into excellent shape, you've come to the right place. As far as specific physique goals are concerned, many women aim to achieve the coveted "hourglass" figure. This means having a smaller waist that tapers toward the lower and upper body and creates a head-turning silhouette. But how do you achieve this body shape? We've rounded up five of the best strength workouts for an hourglass figure that you can implement into your routine starting today.

Before diving in, let's first review what doesn't work: hours of cardio without any strength training. The problem with that approach is you only shed body weight. Instead, it's far better to emphasize lifting weights—while doing some cardio—to create an incredible body transformation.

In this article, we'll break down five great strength workouts for an hourglass figure. These routines will help you blast body fat while toning and firming up the areas above and below your waist so you create a desirable hourglass taper. Keep reading to learn more, and when you're finished, don't miss the 10 Best Low-Impact Exercises To Melt Belly Fat.

Workout #1:

A1) Hip/Thigh Extensions (Sets: 4, Reps: 10 per leg)

These workouts for an hourglass figure kick off with hip/thigh extensions. Lie on your back, bend one knee so that it makes a 90-degree angle, and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise, and keep it in line with your torso.

A2) TRX Inverted Rows (Sets: 4, Reps: 5)

Grab TRX straps from underneath with your feet closer to the anchor point. Squeeze your shoulder blades together, and pull yourself up while keeping your body straight like a plank.

A3) TRX Pushup (Sets: 4, Reps: 5)

Face away from the anchor point with TRX handles in each hand. Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat, and don't let your hips sag. Lower yourself, and keep your elbows close to your body as you descend.

B1) TRX Jump Squats (Sets: 3, Reps: 5)

Grab the TRX handles, and stand far enough where there's some tension in the straps. Squat down, and jump as high as you can while pushing down on the straps to give you more lift.

B2) TRX Jackknifes (Sets: 3, Reps: 8)

Get into a pushup position with your shins on a TRX (or suspension trainer). Drag your knees to your chest while keeping your upper body as still as possible.

RELATED: 10 Strength Training 'Rules' to Follow for the Best Results

Workout #2:

A1) Romanian Deadlifts (Sets: 4, Reps: 6 per side)

barbell deadlift

Next up on this list of strength workouts for an hourglass figure, we'll begin with Romanian deadlifts. Start with your feet hip-width apart while holding a barbell in your hands at the front of your hips. Push your hips backward, keep your back neutral, and descend until you feel a stretch in your hamstrings. Drive through your heels, and return to the start position.

A2) DB Scaptions (Sets: 4, Reps: 6)

Grab two dumbbells, and hold them at your sides. Stand tall with your shoulder blades squeezed together and your glutes tight. Raise the dumbbells to your sides and slightly in front of you (about 30 degrees in front of you). Repeat.

A3) Three-Point Rows (Sets: 4, Reps: 6)

single-arm dumbbell row illustration

Facing parallel to a bench, place your right hand and right knee on the bench, getting your torso parallel to the ground. Grab a dumbbell with your left hand, squeeze your shoulder blades, and row.

B1) Lateral Squats (Sets: 3, Reps: 6 per leg)

woman doing lateral lunges

Start with a very wide stance and your feet straight. Sit back into one hip, and push that knee out. Repeat on the other side.

B2) Stir-The-Pot (Sets: 3, Reps: 6 in each direction)

Get into a plank position on a stability ball. While keeping your torso still, move your forearms in a circle. Then, switch directions. Squeeze your shoulder blades together and don't let your lower back sag.

RELATED: 10 Best Compound Exercises for a Fit & Lean Lower Body

Workout #3:

A1) Reverse Lunges (Sets: 4, Reps: 5 per side)

reverse lunge illustration

Take a long step back—long enough so that your knees make two 90-degree angles at the bottom—and pull yourself back up with your forward leg. Start with dumbbells and advance to a barbell in either the back squat or front squat position.

A2) Dumbbell Bench Presses (Sets: 4, Reps: 5)

Dumbbell Chest Press

Lie on a bench with your chest up, shoulders squeezed together, and feet flat on the ground. Drive the dumbbells upward, keeping your shoulders back. Drive through your heels as well, keeping your glutes on the bench.

A3) Single-Arm Cable Rows (Sets: 4, Reps: 6)

Set a cable handle to chest height. Grab the handle, take a step back, and stand facing the cable. Start the movement by pulling your shoulder blade toward your midline, and row without twisting your torso. Once you finish all your reps, switch sides.

B1) Hip Bridges (Sets: 3, Reps: 12)

glute bridge

Lie on the ground with your knees bent and your feet flat on the floor. Drive through your heels, and squeeze your glutes to push your hips up. Repeat. Do not use your lower back you pull yourself up.

B2) Dead Bugs (Sets: 3, Reps: 5 per side)

dead bug

Lie on your back with your arms and your knees in the air (like a dead bug), press your lower back into the ground, and lift your glutes. Reach out with your right leg and left leg at the same time while keeping your lower back flat on the ground, keeping your hips off the ground, and exhaling all of your air. Switch sides, and repeat.

RELATED: The #1 Best Type of Exercise for Weight Loss

Workout #4:

A1) Step-ups (Sets: 4, Reps: 6 per leg)

illustration of step-ups

Place one foot on a box or bench. Pull all your weight on that foot, and drive yourself up by pushing through your heel. Avoid pushing off with your bottom leg.

A2) Pushups (Sets: 4, Reps: 5)

illustration of pushups

Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat, and don't let your hips sag. Lower yourself, and keep your elbows close to your body as you descend.

A3) Lat Pulldowns (Sets: 4, Reps: 5)

lat pulldown illustration

Sit at a lat pulldown machine, grab the handle about shoulder-width apart with your palms facing away. Keep your torso upright, squeeze your shoulder blades together, and pull the bar toward your collarbone. Keep your chest up as you pull.

B1) Barbell Hip Thrusts (Sets: 3, Reps: 10)

illustration of barbell hip thrust

Lie with your shoulders on a bench, your body perpendicular to a bench, and your feet on the floor. Rest a barbell with weight plates on your hips—and use a thick pad to cushion the barbell on your hips—and drive your hips to full extension. Push through your heels, and squeeze your glutes at the top. Lower the barbell back to the ground, and repeat.

B2) Bear Crawls (Sets: 3, Reps: 15 meters)

illustration of woman doing bear crawls

Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time, and alternate. Keep your hips low and your head up.

RELATED: 10 Best Total-Body Exercises To Look 10 Years Younger After 40

Workout #5:

A1) Goblet Squats (Sets: 4, Reps: 5)

dumbbell goblet squat illustration

The last of these strength workouts for hourglass figure kick off with the goblet squat. Grab the end of one dumbbell in both hands, and hold it by your chest with your elbows underneath. Stand shoulder-width apart with your toes slightly out. Start the movement by sitting backward and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels, and keep your knees apart.

A2) Bent-over Rows (Sets: 4, Reps: 5)

Woman doing Dumbbell bent over row

Grab a dumbbell in each hand, bend your knees slightly, and bend at your hips until your torso is almost parallel to the ground. Keep your lower back flat, squeeze your shoulder blades together, and row.

A3) Dips (Sets: 4, Reps: 5)

Get on a dip bar, keep your chest out, and lower yourself until your elbows make a 90-degree angle. At the bottom, drive back up. To keep pressure off your neck, look at a spot on the ground a few feet in front of you.

B1) Single-Leg Romanian Deadlifts (Sets: 3, Reps: 6 per leg)

illustration of single-leg romanian deadlift

With dumbbells in your hands, slowly bend forward, and pull one leg behind. Once the weights are below your knees, drive back up, and squeeze with your glute. Don't twist your hips to the side—keep them square and face forward.

B2) Tall-kneeling Pallof Press (Sets: 3, Reps: 10 per side)

Get on both knees, and set a cable handle to chest height. While facing perpendicular to the cable, bring the handle to your chest. Brace your core, squeeze your glutes, and keep your shoulders and hips directly over your knees. Push the handle straight forward. Once your arms are fully extended, pause for three seconds, then reach directly overhead while keeping your arms straight and pause for three more seconds. Don't let your body lean or bend. Bring it back to your chest, and repeat. Then, switch sides, and repeat.

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2. The Top 10 Exercises for Improving AgilityСр, 27 мар[-/+]
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To be fast, you have to train fast. To be quick, you have to train quickly. To become powerful, you have to train powerfully! If you're looking to elevate your agility game. As a certified sports performance coach, I've crafted my top 10 best exercises to improve your agility and take your athleticism to the next level. I've worked with athletes and clients of all fitness levels, from weekend warriors to professional athletes. These progressive exercises focus on building a strong movement base to increase the intensity and power of your workouts.

Agility isn't just about speed; it's the fusion of quickness, balance, coordination, and explosiveness. This list covers a spectrum of dynamic movements designed to sharpen your plyometric skills, boost your lateral movement, and fine-tune your body's ability to adapt to any situation swiftly.

Whether you're an athlete seeking to dominate, a fitness enthusiast looking to spice up your routine, or someone simply striving for sharper movement skills in daily life, these exercises are your ticket to mastering agility. From plyometrics to sprints, each exercise offers a unique challenge that promises to unlock your full potential and elevate your performance to new heights.

Keep reading for my 10 best exercises to improve agility. And when you're finished, don't miss Here's How Long You Need To Walk Every Day for Weight Loss.

Pogo Jumps

The first of these exercises to improve agility is the pogo jump. Pogos set the stage for developing plyometric power to improve agility. You can perform them as intensive (height) or extensive (distance) pogos to prep your body for handling the eccentric demands of plyometrics and power or agility training. Variations include two-foot vertical, two-foot line hops, in-and-outs, front-to-backs, two feet forward for distance, or two-foot lateral for distance.

Stand with your feet shoulder-width apart, knees slightly bent, and engage your core. Push off the balls of your feet, jumping vertically while swinging your arms upward for momentum. Aim for minimal ground contact, maintaining a quick, continuous rhythm. Land softly, absorbing impact with your legs, and immediately spring back up.

Complete three sets of 10 contacts per set, or 10 yards for distance, with 60 seconds of rest between sets.

RELATED: 6 Best Pilates Exercises to Improve Your Balance & Coordination

Power Skips

Power skips improve agility by enhancing explosive strength, coordination, and balance. The movement involves driving the knee upward while propelling the body upward and forward in a skipping motion, improving linear speed, power, and agility. Power skips are excellent for all fitness levels to progress plyometric capabilities, which are crucial for quick direction changes and rapid movements, common aspects of agility-based activities.

Start by standing tall with your feet hip-width apart, and go into a light jog for a short distance. Next, explosively lift one knee toward your chest while driving the opposite arm upward, then push off forcefully from the ground with the other foot. Leap upward and forward, switching legs mid-air and landing softly on the balls of your feet. Alternate legs with each skip, and focus on achieving maximum height and distance with each jump while maintaining proper form.

Perform three sets of three to six reps per side with 120 seconds of rest between sets.

Lateral Skips

After conquering linear power skips, lateral skips are the next step in your agility progression. The same principles apply here: quick and explosive movements as you aim to move your body quickly from side to side. I recommend warming up with a few lateral marches to hone your mechanics and refine your timing. They're tricky!

Start by standing tall with your feet hip-width apart and soft knees. Next, explosively lift your left knee toward your chest while driving the right arm upward. Then, push off forcefully from the ground with the left foot, pushing your body laterally to the right and driving your right knee up toward your chest.

Repeat this sequence for the number of reps or distance, then perform on the other side, driving laterally with your right leg. Focus on achieving maximum height and distance with each jump while maintaining proper form. Complete three sets of 5 to 8 reps per side with 90 seconds of rest between sets.

Coach note: You'll be explosively driving only one leg through the ground as you move laterally. The opposite leg will be trained when heading in the other direction.

RELATED: 10 Best Low-Impact Exercises To Melt Belly Fat

Box Jumps

illustration of box jump exercises to avoid after 50

Box jumps are excellent for developing power and explosiveness. They harness the effects of your muscle's stretch-shortening cycle to build elasticity and make you springy! The key is aggressively pushing the ground away with your legs as you jump. Note that you aim to land with your legs slightly bent. Focus on the height of your jump, not the height of the box you are jumping on.

Stand about a foot away from a plyometric box (or bench) with your arms overhead. Perform a quick quarter squat while swinging your arms down for momentum. Explode up while swinging your arms, and land softly in a quarter squat on top of the box or bench. Step down, and repeat as needed.

Perform three sets of three to five jumps per set with 90 seconds of rest between sets.

Broad Jumps

Broad jumps train explosiveness in a horizontal direction, relying on powerful hip extension. Where box jumps allow you to be powerful when driving up, broad jumps develop power as you drive out. This begins to introduce building explosive power in other planes of motion compared to the traditional vertical emphasis.

Stand tall with your arms straight overhead. Swing your arms down fast as you enter a quarter squat. Explode out, driving your body forward. Land softly and balanced with your feet under your hips in a high squat.

Perform three sets of three to five jumps per set with 90 seconds of rest between sets.

RELATED: 10 Functional Strength Exercises To Boost Mobility as You Age

Skater Jumps

illustration of speed skater exercise

Skater jumps target power and agility in lateral movements, aiding in exercises like lateral shuffles and quick changes of direction. These movements are crucial for sports that require rapid adjustments and agile footwork, enhancing your ability to move swiftly and responsively during dynamic activities.

Start by standing upright with your feet hip-width apart. Cross your right leg behind you as you balance on your left foot. Next, explosively jump laterally to the right by pushing off your left foot. Land softly on both feet, and repeat for the other side, alternating jumps.

Complete three sets of three to six jumps per foot with 90 seconds of rest between sets.

Hurdle Hops

Next up on this roundup of exercises to improve agility is the hurdle hop. Hurdle hops combine vertical and horizontal explosiveness, or if performed as lateral hurdle hops, harness vertical and lateral power. You can easily progress these by introducing higher hurdles, increasing the number of jumps, or performing single-leg variations if you're pretty advanced. Aim to be explosive and quick off the ground, jumping into the next rep—literally.

Start by standing with your feet hip-width apart, then explosively jump over each hurdle in a continuous motion. Tuck your knees toward your chest while in mid-air to clear the hurdle, landing softly on the other side. Quickly rebound off the floor to explode into the next jump, or come to a dead-stop for a perfect set-up if you're newer to hurdle hops.

Line five to 10 hurdles (low hurdles, not track hurdles) in a row. Perform three sets of five to 10 jumps with 90 seconds of rest between sets.

RELATED: 10 Best Compound Exercises for a Fit & Lean Lower Body

Lateral Shuffle

Lateral shuffles will improve your side-to-side (lateral) speed and agility. They'll also improve how quickly you can change direction and help boost your ability to make cuts when sprinting or playing sports. Start by training your lateral shuffle in one direction. Then, add one to two direction changes within your sequence to amplify the intensity. Stay low, be quick, and PUSH!

Start by setting up cones for the distance you plan to shuffle or to give yourself a starting point if going for reps. Place your feet shoulder-width apart, keeping your knees bent. Shift your weight to one foot and step laterally, then follow with the other foot. Stay low with your hips back, your chest up, and your hands ready. Shuffle laterally with quick, controlled steps. Repeat for desired repetitions, time, or distance, focusing on agility and balance.

Complete three sets of three to six lateral shuffles per set. Focus on staying low, pushing with your legs, and keeping the intent of the movement as quick as possible. Rest for 90 seconds between sets.

Shuffle to Sprint

Shuffle to sprint is one of the best exercises to improve your agility. This movement combines the agility and balance of quick lateral steps with the speed and power of sprints. Ensure you are properly warmed up, as this exercise can quickly intensify. To progress this exercise, modify the distance or reps of the lateral shuffle, increase the distance of the sprint, or add multiple changes of direction.

Start by setting up three cones. The distance from cone 1 to cone 2 should be five yards. The distance from cone 2 to cone 3 can be 10 to 15 yards apart. Start in an athletic position, and quickly shuffle from cone 1 to cone 2. Flip your hips, stay low, and accelerate into a sprint from cone 2 to cone 3.

Rest for 90 seconds between reps, and face the opposite direction to complete the next rep. Perform three sets of one rep per side in total.

Shuttle Sprints

This list of the best exercises to improve agility wraps up with the shuttle sprint. Shuttle sprints improve speed and power, change of direction, and agility. The key here is to be as fast as possible from point A to point B, stay low, and quickly get in and out of your cuts. You can intensify this exercise by increasing the distance between your cones or the number of directional changes you perform (number of down and backs).

Place your two cones at your desired distance. I recommend five to 10 yards apart. Begin in a sprint start stance, quickly sprint to the first marker, maintaining a low center of gravity, and touch the ground with both hands upon reaching it. Quickly reverse direction with a fast and low change of direction, sprint back to the starting point, and repeat the process.

Complete three to five sets of sprints with two to four changes of direction per rep. Rest for 120 seconds between sets.

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3. 5 Workouts Women Should Do Every Week To Stay FitВт, 26 мар[-/+]
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Ladies, staying in great shape is pretty simple—in theory. You'll see many articles that tell you to move more and restrict calories and—voila—you'll look amazing. But what if you have a busy work schedule, grown-up challenges, and obligations? I've developed five of the best weekly workouts for women to stay fit that you can seamlessly work into your hectic routine.

My advice: Rather than sticking to rigid ranges (like "150 minutes per week"), it may be more productive to create weekly "minimums." For example, every week, do at least two workouts—that's it. Anything more is a bonus, but at the minimum, you'll do two. That way, you remove a lot of pressure from yourself and you can maintain a solid level of fitness.

The next problem, however, is that many people don't do effective workouts. They simply walk on the treadmill and perform a few bicep curls and call it a "workout;" but there's no way you'll stay in shape that way. Instead, focus on a full-body routine that not only strengthens important muscles, but also improves your cardiovascular fitness so you stay healthy, strong, and fit.

In this article, I'll walk you through five fabulous weekly workouts for women to stay fit. These are fast and high-octane so you'll get more results in less time than before. Pick any two (or more), do them weekly, and you will see your fitness soar.

Keep reading for the five best weekly workouts for women to stay fit. And when you're finished, don't miss People Swear by the 'Drunken Monkey' Exercise for Better Sleep: 'You'll Sleep Better, I Promise'.

Workout #1:

Set a timer to 20 to 30 minutes and do as many circuits with as little rest as possible.

A1) Goblet Squats, Reps: 6

dumbbell goblet squat illustration

The first of these weekly workouts for women to stay fit begins with goblet squats. Grab the end of one dumbbell in both hands, and hold it by your chest with your elbows underneath. Stand shoulder-width apart with your toes slightly out. Start the movement by sitting backward and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels, and keep your knees apart.

A2) Pushups, Reps: 6

illustration of pushups

Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat, and don't let your hips sag. Lower yourself, and keep your elbows close to your body as you descend.

A3) Inverted Rows, Reps: 6

inverted row illustration

Set a barbell on a power rack or Smith Machine and, from underneath, pull yourself up and touch your chest to the bar. Squeeze your shoulder blades together, and keep your body straight like a plank.

A4) Stiff-Arm Pulldowns, Reps: 10

Set a cable pulldown bar to the highest setting or use a lat pulldown machine. Stand facing the cable, and grab the handle with your arms fully extended. Keep your arms locked, and pull the bar to your hips without rounding forward. Repeat.

A5) Prisoner-Hold Jump Squats, Reps: 5

jump squats

Stand shoulder-width apart with your feet slightly turned out. Place your hands behind your head. Squat down by sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.

RELATED: 10 Best Low-Impact Exercises To Melt Belly Fat

Workout #2:

A1) Split Squats, Sets: 4, Reps: 6 per leg

reverse lunges

Next up on this list of weekly workouts for women to stay fit, it's time for some spilt squats. Stand with one foot about three feet in front of the other so that your knees make two 90-degree angles at the bottom. Drop straight down, and drive with your front heel. Don't let your front knee drift past your toe.

A2) Dumbbell Overhead Presses, Sets: 4, Reps: 6

illustration of overhead press exercise

Grab two dumbbells and hold them by your shoulders. Keep your core tight and glutes squeezed, and push the dumbbells directly overhead. At the top, your biceps should be next to your ears. Don't lean back or arch your lower back.

A3) Chest-Supported Dumbbell Rows, Sets: 4, Reps: 6

Set an adjustable bench to a short incline, and lie face down with a dumbbell in each hand. Start the movement by pulling your shoulder blades together, and row. Don't let your elbow pull past your ribcage.

B1) SHE, Sets: 3, Reps: 12

Lie on your back with your feet on the top of a stability ball. Squeeze your glutes, and extend your hips. Do not use your lower back to "pull yourself up."

B2) Crab Walk, Sets: 3, Reps: 15 yards

woman doing crab walks

Start in the "crab position:" hands and feet flat on the ground, chest facing up, knees bent, hips an inch from the ground, arms straight, hands directly underneath your shoulders, and fingers pointing behind you. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your chest up.

RELATED: 10 Functional Strength Exercises To Boost Mobility as You Age

Workout #3

A1) Kettlebell Deadlifts, Sets: 6, Reps: 5

kettlebell deadlift

Stand shoulder-width apart with the kettlebell between your legs and the handle in line with the bony part of your ankles. Bend from hips, and grab the kettlebell with both hands. Before you lift, your shins should be vertical, your back should be almost parallel with the ground, and your lower back should be flat.

Squeeze the handle hard, pull your shoulders backward, and crush your armpits. Lift the kettlebell by pushing through the ground, not by pulling up. Stand tall and squeeze your glutes at the top. On the way down, place the kettlebell at the same exact spot you lifted it from.

A2) Hip Flexor Stretch, Sets: 6, Reps: 20 seconds per leg

half kneeling hip flexor stretch

Get on one knee with your feet inline and your knees making 90-degree angles. Squeeze the glute of your rear leg, push your hips forward, and feel a deep stretch through the front of your hips and quads. Switch sides.

B1) Hip Bridges, Sets: 3, Reps: 10

woman doing bridge pose, concept of weekly workouts for women to stay fit

Lie on the ground with your knees bent and your feet flat on the floor. Drive through your heels, and squeeze your glutes to push your hips up. Repeat. Do not use your lower back you pull yourself up.

B2) Single-Arm Cable Rows, Sets: 3, Reps: 8 per arm

Set a cable handle to chest height. Grab the handle, take a step back, and stand facing the cable. Start the movement by pulling your shoulder blade toward your midline, and row without twisting your torso. Once you finish all your reps, switch sides.

B3) Dead Bugs, Sets: 3, Reps: 5 per side

dead bug exercise illustration, concept of weekly workouts for women to stay fit

Lie on your back with your arms and knees in the air (like a dead bug), press your lower back into the ground, and lift your glutes. Reach out with your right leg and left leg at the same time while keeping your lower back flat on the ground, keeping your hips off the ground, and exhaling all of your air. Switch sides, and repeat.

RELATED: 10 Strength Training 'Rules' to Follow for the Best Results

Workout #4

A1) Single-Leg Romanian Deadlifts, Sets: 4, Reps: 6 per leg

illustration of single-leg romanian deadlift

With dumbbells in your hand, slowly bend forward, and pull one leg behind. Once the weights are below your knees, drive back up and squeeze with your glute. Don't twist your hips to the side—keep them square and facing forward.

A2) Dumbbell Bench Presses, Sets: 4, Reps: 6

Dumbbell Chest Press, concept of weekly workouts for women to stay fit

Lie on a bench with your chest up, shoulders squeezed together, and feet flat on the ground. Drive the dumbbells upward, keeping your shoulders back. Drive through your heels as well, keeping your glutes on the bench.

A3) Seated Cable Rows, Sets: 4, Reps: 6

woman seated cable row illustration

Start the movement by squeezing your shoulder blades together. Row and touch the bar to your chest with every repetition. Do NOT lean backward to cheat, as you'll put unnecessary stress on your lower back. To emphasize your back muscles, use a wide grip; to get more arm work, use a narrow grip.

B1) Mountain Climbers, Sets: 3, Reps: 30 seconds

mountain climbers exercise, concept of weekly workouts for women to stay fit

Get into a pushup position. Keep your core tight, and lift each knee toward your chest in an alternating way. (It's like you're sprinting in place.) Keep your head up and your hips low.

B2) Stir-the-Pot, Sets: 3, Reps: 8 in each direction

Get into a plank position on a stability ball. While keeping your torso still, move your forearms in a circle. Then, switch directions. Squeeze your shoulder blades together, and don't let your lower back sag.

RELATED: 10 Best Compound Exercises for a Fit & Lean Lower Body

Workout #5:

A1) Reverse Lunge from Step, Sets: 4, Reps: 5 per leg

The last of these weekly workouts for women to stay fit kicks off with the incline reverse lunge. Start by standing on a 4-inch (10cm) step while holding dumbbells. Take a long step back onto the ground—long enough so that your knees make two 90-degree angles at the bottom—and pull yourself back up onto the step with your forward leg.

A2) Three-Point Rows, Sets: 4, Reps: 5

Facing parallel to a bench, place your right hand and right knee on the bench, getting your torso parallel to the ground. Grab a dumbbell with your left hand, squeeze your shoulder blades, and row.

A3) Lean-Away Lat Pulldowns, Sets: 4, Reps: 5

Sit in a lat pulldown machine, and lean backward by 30 degrees. Start the movement by squeezing your shoulder blades together, and pull the bar down to your collarbone.

B1) Lateral Squats, Sets: 3, Reps: 6 per leg

woman doing lateral lunges, concept of weekly workouts for women to stay fit

Start with a very wide stance and your feet straight. Sit back into one hip, and push that knee out. Repeat on the other side.

B2) Bear Crawls, Sets: 3, Reps: 20 yards

illustration of woman doing bear crawls, concept of weekly workouts for women to stay fit

Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time, and alternate. Keep your hips low and your head up.

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4. Should You Do Cardio Before or After Lifting Weights?Вт, 26 мар[-/+]
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When it comes to structuring your workout routine, the order in which you perform cardio and weightlifting can significantly impact your results. Both forms of exercise offer unique benefits, but understanding the optimal sequencing can help you maximize your efforts in the gym. Let's delve into the debate: Should you do cardio before or after lifting weights?

When it comes to whether to do cardio before or after lifting weights, it ultimately boils down to personal preference and fitness goals. Both approaches offer unique benefits, and the optimal sequencing depends on factors such as energy levels, workout intensity, and individual preferences. Experiment with different strategies to determine what works best for you and helps you achieve your goals effectively.

Keep in mind that consistency and dedication to your workout routine are key to success. Remember to listen to your body and adjust your routine accordingly to maximize results and enjoyment in your fitness journey.

The benefits of cardiovascular exercise:

fit woman running outdoors, concept of best type of exercise for weight loss

Cardiovascular exercise, often referred to as "cardio," is any activity that elevates your heart rate and increases oxygen circulation throughout the body. This includes activities like running, cycling, swimming, and using cardio machines like treadmills and ellipticals. Cardio is excellent for improving cardiovascular health, increasing endurance, burning calories, and promoting fat loss.

RELATED: The #1 Best Breakfast Food To Buy at Costco for Weight Loss

The benefits of lifting weights:

woman lifting dumbbells for dancer arms workout

Weightlifting, or resistance training, involves lifting weights or using resistance bands to build strength and muscle mass. This type of exercise helps increase lean muscle mass, boost metabolism, improve bone density, and enhance overall body composition. Additionally, lifting weights can lead to functional strength gains, making daily activities easier to perform.

RELATED: 6 Best Pilates Exercises to Improve Your Balance & Coordination

Should you do cardio before or after lifting weights?

fit middle-aged man doing indoor cycling, concept of daily cardio workouts for men over 40

The order in which you perform cardio and weightlifting depends on your fitness goals and personal preferences. Here are the key considerations for each approach:

Cardio before lifting weights:

  • Increased fatigue: Performing cardio before lifting weights can lead to increased fatigue, potentially impacting your strength and performance during lifting sessions.
  • Enhanced warm-up: Cardio serves as an effective warm-up, increasing blood flow to muscles and preparing the body for resistance training.
  • Fat loss: Some individuals prefer doing cardio before weightlifting to deplete glycogen stores and prioritize fat burning during their lifting session.

RELATED: Here's How Long You Need To Walk Every Day for Weight Loss

Cardio after lifting weights:

  • Preservation of energy: Lifting weights before cardio allows you to preserve energy for more intense resistance training exercises.
  • Strength and muscle growth: Prioritizing weightlifting ensures you have the energy and strength to lift heavier weights, leading to greater muscle growth and strength gains.
  • Post-workout fat burn: Performing cardio after weightlifting can enhance fat burning during the post-exercise recovery period, known as the "afterburn" effect.

RELATED: 10 Functional Strength Exercises To Boost Mobility as You Age

Considerations for your workout routine:

woman doing barbell back squats, resistance training exercises to transform your body after 30

Similar to determining whether to perform cardio before or after your weight-lifting session, building your workout routine requires a customized approach based on your unique fitness goals, schedule/lifestyle, and personal preferences.

  • Fitness goals: If your primary goal is to build muscle and strength, consider prioritizing weightlifting before cardio. Alternatively, if you're focused on cardiovascular endurance or weight loss, you may prefer doing cardio first.
  • Time and convenience: Some individuals may find it more convenient to complete cardio and weightlifting in the same session, regardless of the order.
  • Personal preference: Ultimately, the best approach is the one that aligns with your preferences and allows you to enjoy your workout routine consistently.

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5. 7 Daily Habits That Destroy Your Flexibility as You AgeВт, 26 мар[-/+]
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Aging means sticking with healthy habits that ensure your body stays active, strong, flexible, and mobile. That's because growing older brings on many changes to your body, such as wrinkles, age spots, and gray hair. In addition to physical appearance, research shows that your body loses muscle mass and bone density, and joint stiffness can increase. This is something to be mindful of regularly. To help you optimize your daily routine, we spoke with Ronny Garcia, CPT, Blink Fitness, who shares seven daily habits that destroy your flexibility as you age.

"Flexible muscles and joints are less prone to strains, sprains, and other injuries," Garcia tells us. That's why actively trying to stay flexible is key. "Good flexibility supports proper alignment of your body and enhances your range of motion," Garcia adds. "Both allow you to move more freely and perform daily activities easily."

Keep reading to learn all about the seven daily habits that destroy your flexibility as you age. And when you're finished, don't miss 6 Best Pilates Exercises to Improve Your Balance & Coordination.

You're not moving your body in the morning.

mature woman in green long-sleeve top and white pants doing yoga at golden hour on the beach

Kickstarting your morning with some healthy movement can set the tone for your entire day. Something as simple as heading outdoors for a brisk walk around your neighborhood or engaging in a light yoga flow will stretch out and warm up your body in minimal time. It's an excellent habit to get into.

RELATED: 10 Best Low-Impact Exercises To Melt Belly Fat

You're sedentary.

mature woman sitting in chair reading book by fireplace

Being sedentary or assuming a "couch potato" lifestyle is one of the worst things you can do for your flexibility and overall health. When you sit for a good portion of the day, you'll experience muscle tightness and overall decreased flexibility, explains Garcia. In addition, research shows that sitting too much could lead to weight gain, chronic inflammation, and even certain cancers.

Make it your mission to get up and take movement breaks every so often!

You don't have a go-to stretch routine.

mature runner stretching outdoors

It should come as no surprise that your body will be all-around less flexible if you don't stretch it out. "Not incorporating regular stretching into your routine can cause muscles to become stiff and less pliable," Garcia tells us. "To stay flexible, perform regular dynamic and static stretches with all major muscle groups. Focus on stiffness like the hips, hamstrings, and shoulders."

RELATED: 10 Functional Strength Exercises To Boost Mobility as You Age

You're slouching.

mature woman on laptop sedentary at 60 on the couch

Being mindful of your posture—and strengthening it—plays a key role in flexibility. "Slouching or hunching over can shorten muscles and restrict range of motion over time," cautions Garcia.

You're not warming up.

mature woman walking outdoors, concept of walking for weight loss

Don't forget to warm up; it's a crucial part of your workouts, yet many individuals disregard it. "Skipping warm-ups before exercise can increase your risk of injury and contribute to stiffness," explains Garcia.

To make the most of any flexibility workout, OrthoInfo emphasizes the importance of warming up before you move into stretching. In addition, make sure your stretches are gradual and gentle. And lastly, stretching out your body shouldn't be painful. If it hurts, it's imperative to check in with a certified personal trainer or your healthcare provider.

RELATED: 10 Strength Training 'Rules' to Follow for the Best Results

You're not strength training.

mature fitness couple using dumbbells for exercises to slow aging in your 50s

Strength training, aka resistance training, is the name of the game if you want to stay strong and flexible well into older age. In fact, research shows that resistance training can boost your flexibility or range of motion all on its own. The same research reveals that exercise order and the intensity at which you train can impact changes in range of motion when performing resistance training.

RELATED: 10 Best Compound Exercises for a Fit & Lean Lower Body

You're not giving your body enough rest and recovery.

mature couple meditating at home

Rest and recovery is another key aspect to your overall progress. Even though it may feel like you're not being as productive on recovery days, your body requires them to repair itself.

"Improper rest and recovery (i.e. overtraining) can lead to muscle fatigue and reduced flexibility," Garcia stresses.

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6. People Swear by 'Slow Running' To Boost Their Performance: 'I Feel So Good'Пн, 25 мар[-/+]
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Whether you're a seasoned runner or you simply enjoy taking strides to relieve stress and soak up the good old outdoors, you may be curious to hear about "slow running." People on TikTok swear by going on slow runs to boost their overall performance. We spoke with Ronny Garcia, CPT, Blink Fitness, to learn the benefits of this form of cardio exercise and what the hype's all about.

Keep reading for everything you need to know about the slow-running trend taking over social media. And when you're finished, be sure to check out Here's How Long You Need To Walk Every Day for Weight Loss.

What are the benefits of slow running?

close-up bottom of running shoe, two women running through field, concept of worst running shoes hurting your feet

Lace up your sneakers, and head out for a slow run! It's chock-full of benefits, and runners have nothing but good things to say about it on TikTok.

According to Garcia, "Slow running helps strengthen your heart and improve circulation. It can also lower blood pressure and reduce your risk of heart disease." In addition, getting into a consistent slow-running routine helps build endurance by slowly increasing your stamina. When compared to high-impact exercises such as jumping or sprinting, running slowly also puts less stress on your joints.

RELATED: 6 Best Pilates Exercises to Improve Your Balance & Coordination

How can slow running help boost your performance?

woman beach run, concept of is it bad to only do cardio workouts

As previously mentioned, this type of cardio enhances your endurance, which trains your body to use oxygen more efficiently and increases your aerobic system's capacity, Garcia tells us. This is key in helping you perform better for long-distance runs.

"In addition to aerobic endurance, slow running helps develop muscular endurance. While running at a slower pace your muscles are engaged and you become resistant to fatigue (over time)," he adds. "[Additionally,] running at a slower pace allows you to focus on form and technique. This can improve your running economy—the amount of energy you expend at a given pace. Efficient running using the proper mechanics can help you conserve energy."

RELATED: I Tried 3 Pairs of Brooks Running Shoes & One Beats the Rest by a Mile

Runners on TikTok swear by this form of cardio.

@chickfilaspicydeluxe

Finally getting the hang of slow easy runs. #run #runtok #runner #newrunner #beginnerrunner #runwithme #applewatch #slowrun #easyrun

? Paradise – TELL YOUR STORY music by Ikson™

Running slowly may seem easy, but it's actually quite challenging. TikTok user Kelsey explained in a running video, "I'm doing another four-mile run today. I'm putting so much effort into trying to run slow, but running slow is honestly hard." She adds, "Major lessons learned on this run: Two-and-a-half miles in, and I feel so good. When they say run slow, there's a reason for it.

Another runner on TikTok, Sydney, shared in a clip, "My goal is to finish the half marathon, not win it. Us slow pokes (whatever slow means to you!) are just as cool." She explained while getting her strides in, "The second I learned that 'going slow,' and being able to maintain what pace you're doing, is the second that you're actually able to run further, because I never thought I could run two miles, and it's because I was trying to keep up with these people."

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7. 5 Best Free-Weight Workouts for a Slim & Sleek MidriffПн, 25 мар[-/+]
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A slim midsection is one of the most common goals I see among clients. Achieving a slim and sleek midriff often involves more than just endless crunches. Incorporating free-weight exercises into your routine can help you build muscle, burn fat, and reveal the toned abs you've been working toward. If you're ready to sculpt your midsection, here are five of the best free-weight workouts for a slim midriff to add to your fitness regimen.

Incorporating these five free-weight workouts, along with their variations, into your routine can help you sculpt and tone your middle by targeting the muscles of the core, including the obliques. Keep reading to learn all about the five best free-weight workouts for a slim midriff. And when you're finished, don't miss the 10 Best Low-Impact Exercises To Melt Belly Fat.

Workout #1: Russian Twists

Russian twists are an effective exercise for targeting the obliques, which are crucial for achieving a slim and sleek midriff. By adding resistance with a free weight, you'll increase the intensity and effectiveness of this exercise.

1. Russian Twists

illustration of how to do the russian twist core-strengthening exercise

Sit on the floor with your knees bent and your feet lifted off the ground. Lean back slightly, keeping your spine straight and your chest lifted. Engage your core, and twist your torso to the right. Return to the center, and repeat the movement on the left side. Continue alternating sides for three sets of 15 to 20 reps.

2. Weighted Russian Twists

Russian twist with medicine ball

Sit on the floor with your knees bent and your feet lifted off the ground, holding a free weight with both hands. Twist your torso as you bring the weight down toward the ground next to your hip, then return to the starting position. Repeat on the opposite side. Perform three sets of 12 to 15 reps per side.

3. Elevated Russian Twists

Sit on an elevated surface with your knees bent and your feet lifted off the ground, holding a free weight with both hands. Twist your torso as you bring the weight down toward the ground next to your hip, then return to the starting position. Repeat on the opposite side. Perform three sets of 12 to 15 reps per side.

RELATED: People Swear by the 'Drunken Monkey' Exercise for Better Sleep: 'You'll Sleep Better, I Promise'

Workout #2: Dumbbell Side Bends

Dumbbell side bends target the obliques and help strengthen the muscles along the sides of the abdomen, contributing to a slim and sleek midriff when combined with a balanced diet and cardio exercise.

1. Dumbbell Side Bends

illustration of standing dumbbell side bends

Stand upright with a dumbbell in your right hand, feet hip-width apart. Keep your back straight and your shoulders relaxed. Slowly bend to the right side, lowering the dumbbell toward your knee while keeping your left arm extended. Engage your core, and return to the starting position. Repeat the movement on the left side. Perform three sets of 12 to 15 reps per side.

2. Seated Dumbbell Side Bends

Sit on a bench with a dumbbell in one hand, legs together, and feet flat on the ground. Bend sideways toward the floor, allowing the dumbbell to lower toward your knee. Return to the starting position. Perform three sets of 12 to 15 reps per side.

3. Overhead Dumbbell Side Bends

Stand upright with a dumbbell in one hand, holding it overhead. Bend sideways toward the floor. Return to the starting position. Perform three sets of 12 to 15 reps per side.

RELATED: Here's How Long You Need To Walk Every Day for Weight Loss

Workout #3: Woodchoppers

Woodchoppers are a dynamic exercise that targets the obliques, shoulders, and core muscles, helping to sculpt a sleek and toned midriff.

1. Woodchoppers

dumbbell wood chopper exercise illustration

Stand with your feet shoulder-width apart, holding a dumbbell with both hands. Start with the weight at one side of your body, next to your hip. Engage your core, and lift the weight diagonally across your body, ending above your opposite shoulder. Keep your arms straight, and rotate your torso as you lift the weight. Slowly lower the weight back to the starting position. Perform three sets of 12 to 15 reps per side.

2. Medicine Ball Woodchoppers

Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Start with the ball at one side of your body, next to your hip. Engage your core, and lift the ball diagonally across your body, ending above your opposite shoulder. Return to the starting position. Perform three sets of 12 to 15 reps per side.

3. Seated Woodchoppers

Sit on a bench with your feet flat on the floor, holding a dumbbell with both hands. Start with the weight at one side of your body, next to your hip. Engage your core, and lift the weight diagonally across your body, ending above your opposite shoulder. Return to the starting position. Perform three sets of 12 to 15 reps per side.

RELATED: 6 Best Pilates Exercises to Improve Your Balance & Coordination

Workout #4: Standing Dumbbell Oblique Crunches

Standing dumbbell oblique crunches target the obliques and help strengthen the muscles along the sides of the abdomen, contributing to a slim and sleek midriff.

1. Standing Dumbbell Oblique Crunches

Stand upright with a dumbbell in your right hand, feet hip-width apart. Extend your right arm overhead, holding the dumbbell vertically. Engage your core, and lift your right knee toward your right elbow, crunching your side waist (as demonstrated above, but while holding the dumbbell). Return to the starting position. Perform three sets of 12 to 15 reps per side.

2. Standing Side Crunches

standing side crunch with dumbbell

Stand upright with a dumbbell in one hand, feet hip-width apart. Bend sideways toward the weighted side, bringing your elbow toward your hip. Return to the starting position. Perform three sets of 12 to 15 reps per side.

3. Kneeling Side Crunches

Kneel on the floor with a dumbbell in one hand, keeping your opposite arm extended for balance. Bend sideways toward the weighted side, bringing your elbow toward your hip (as demonstrated above, but using a dumbbell rather than a cable). Return to the starting position. Perform three sets of 12 to 15 reps per side.

RELATED: 10 Functional Strength Exercises To Boost Mobility as You Age

Workout #5: Side Plank Dumbbell Rows

The last of these free-weight workouts for a slim midriff wraps up with side plank rows, using a dumbbell. Side plank dumbbell rows not only target the obliques but also engage the muscles of the back and shoulders, contributing to a toned and sleek midriff.

1. Side Plank Dumbbell Rows

Start in a side plank position with your left elbow on the ground and a dumbbell in your right hand. Keep your body in a straight line, and engage your core. Pull the dumbbell toward your hip, squeezing your shoulder blades together. Slowly lower the dumbbell back to the starting position. Perform three sets of 10 to 12 reps per side.

2. Elevated Side Plank Dumbbell Rows

Perform side plank dumbbell rows with your feet elevated on a bench or step for increased difficulty (demonstrated above). Perform three sets of 10 to 12 reps of rows per side.

3. Renegade Rows

dumbbell renegade row

Start in a plank position with a dumbbell in each hand. Perform rows by pulling one dumbbell toward your hip while stabilizing with the opposite arm. Alternate sides. Perform three sets of 10 to 12 reps per side.

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8. 10 Best Conditioning Exercises for Beginners To Do at HomeПн, 25 мар[-/+]
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Starting a conditioning routine at home can be a great way for beginners to improve their overall fitness levels and build strength, endurance, and flexibility. Whether you're new to exercise or looking for effective workouts to perform in the comfort of your own home, these are the 10 best at-home conditioning exercises for beginners that I highly recommend.

Incorporating these exercises into your workout routine can be a fantastic way to kickstart your fitness journey without the need for a gym membership. Whether you're looking to improve cardiovascular health, increase endurance, or build overall strength, these beginner-friendly exercises offer a diverse range of benefits for individuals of all fitness levels. Remember to start slowly, focus on proper form, and gradually increase intensity and repetitions as you progress.

Keep reading for my top 10 conditioning exercises for beginners to do at home. And when you're finished, don't miss Here's How Long You Need To Walk Every Day for Weight Loss.

Jumping Jacks

how to do jumping jacks demonstration

This list of the best conditioning exercises for beginners kicks off with jumping jacks. Jumping jacks are a classic conditioning exercise that gets your heart rate up and engages multiple muscle groups, including your legs, arms, and core. They are an excellent choice for beginners as they are low-impact and easy to modify based on fitness level.

Stand with your feet together and your arms by your sides. Jump your feet out to the sides while simultaneously raising your arms overhead. Jump back to the starting position. Perform three sets of 20 to 30 repetitions.

RELATED: 6 Best Pilates Exercises to Improve Your Balance & Coordination

Bodyweight Squats

woman doing squats

Bodyweight squats are a fundamental exercise that targets the lower body, including the quadriceps, hamstrings, and glutes. They help build strength and endurance in the legs, making them perfect for beginners.

Stand with your feet hip-width apart and your arms extended in front of you for balance. Lower your body by bending your knees and pushing your hips back as if sitting in a chair. Keep your chest lifted and your back straight. Lower yourself until your thighs are parallel to the ground. Push through your heels to return to the starting position. Perform three sets of 10 to 15 repetitions.

Pushups (Modified)

illustration of modified knee pushups

Pushups are a fantastic exercise for strengthening the chest, shoulders, and triceps. Beginners can start with modified pushups, which are performed on the knees instead of the toes, to build strength gradually.

Start on your hands and knees with your hands slightly wider than shoulder-width apart. Lower your chest toward the ground by bending your elbows. Keep your core engaged and your back flat. Push through your palms to return to the starting position. Perform three sets of eight to 12 repetitions.

RELATED: 10 Best Low-Impact Exercises To Melt Belly Fat

Planks

plank pose

The plank is a static exercise that engages the entire core, including the abdominals, obliques, and lower back. It helps improve core strength and stability, making it an essential exercise for beginners.

Start in a high plank position with your hands directly beneath your shoulders and your body in a straight line from head to heels. Engage your core, and hold this position for 20 to 30 seconds. Keep your hips level, and avoid sagging or arching your back. Perform three sets, gradually increasing the hold time as you progress.

Glute Bridges

glute bridge

Glute bridges are a great exercise for targeting the glutes and hamstrings while engaging the core and lower back. They help improve hip mobility and strengthen the posterior chain, making them ideal for beginners.

Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Press through your heels to lift your hips toward the ceiling. Squeeze your glutes at the top of the movement. Lower your hips back down to the starting position. Perform three sets of 12 to 15 repetitions.

RELATED: 10 Functional Strength Exercises To Boost Mobility as You Age

Bird Dogs

illustration of how to do the bird dog exercise

Bird dogs are a beginner-friendly exercise that targets the core, lower back, and glutes while improving balance and coordination.

Start on your hands and knees with your wrists directly beneath your shoulders and your knees beneath your hips. Extend your right arm forward and left leg back, keeping your hips level. Hold for a moment, then return to the starting position. Repeat on the opposite side. Perform three sets of 10 to 12 repetitions per side.

Standing Calf Raises

illustration of calf raises

Standing calf raises are a simple yet effective exercise for strengthening the calf muscles, which are important for stability and mobility in everyday activities.

Stand with your feet hip-width apart, holding onto a stable surface for balance if needed. Press through the balls of your feet to raise your heels off the ground. Hold for a moment at the top, then lower your heels back down. Perform three sets of 15 to 20 repetitions.

RELATED: 10 Strength Training 'Rules' to Follow for the Best Results

High Knees

high knees

High knees are a cardiovascular exercise that also engages the core and leg muscles. They help improve coordination, agility, and endurance, making them ideal for beginners.

Stand with your feet hip-width apart and your arms by your sides. Quickly drive one knee toward your chest, then switch legs, alternating in a running motion. Pump your arms to increase intensity. Perform high knees for 30 to 60 seconds. Perform three sets with a 30-second rest between sets.

Jump Rope (or Imaginary Rope)

jump rope

Jumping rope is a fantastic cardiovascular exercise that improves coordination, agility, and lower-body strength. Beginners can start with an imaginary jump rope if they don't have a physical one.

Hold the handles of the jump rope in each hand, ensuring the rope is behind you. Stand with your feet hip-width apart and the rope positioned behind you. Swing the rope overhead, and jump over it as it passes under your feet. Land softly on the balls of your feet, and maintain a slight bend in your knees. Continue jumping for 30 to 60 seconds, gradually increasing the duration as you build endurance. Perform three sets with 30 to 60 seconds of rest between sets.

Inchworms

inchworm exercise

This list of the best conditioning exercises for beginners wraps up with the inchworm. Inchworms are a full-body conditioning exercise that targets the core, shoulders, and legs while improving flexibility and mobility.

Stand with your feet hip-width apart. Bend forward at the waist, and place your hands on the ground in front of you. Walk your hands forward until you are in a high plank position. Perform a pushup by bending your elbows and lowering your chest toward the ground. Walk your hands back toward your feet, and stand up to return to the starting position. Perform three sets of eight to 10 reps.

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9. 7 Ways for Seniors To Improve Gait Speed (and Why It's So Important)Вс, 24 мар[-/+]
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If you're a senior who walks regularly for exercise, kudos to you. But there are always improvements you can make to your routine—and for good reason. We reached out to Ronny Garcia, CPT, Blink Fitness, who shares 10 ways seniors can improve their gait speed and why it's so crucial.

"Maintaining a faster gait allows seniors to maintain independence in their daily activities without relying on assistive devices," Garcia explains. "A faster gait also allows you to move more efficiently and with greater ease. Walking [at a quick pace] indicates good cardio health as well as muscle strength and bone health. All these contribute to a reduced risk of disease." In addition, walking faster can help decrease your chances of getting injured from falls.

Keep reading to learn Garcia's 10 top-recommended ways for seniors to improve gait speed. And when you're finished, don't miss Here's How Long You Need To Walk Every Day for Weight Loss.

Walk consistently.

mature woman on brisk walk on trails, concept of low-impact exercises to melt belly fat

Incorporating walking into your daily routine—whether outdoors or on a treadmill—can boost your muscle strength and endurance even if you're not going far. "These both ultimately lead to an improved gait speed," explains Garcia.

In fact, research shows that walking, along with at-home weight-bearing resistance exercises, are seamless ways for older adults to get in physical activity and strengthen their muscles. Walking, specifically, has been proven to enhance overall physical function—and even melt belly fat.

RELATED: 6 Best Pilates Exercises to Improve Your Balance & Coordination

Focus on lower-body strength training.

happy senior woman doing squats exercise on yoga mat in bright apartment living room

Include strength training in your routine to enhance your lower body—especially your legs. Garcia shares, "Exercises such as squats, lunges, and leg presses help improve strength and power, which are essential for faster walking."

RELATED: 10 Functional Strength Exercises To Boost Mobility as You Age

Perform balance exercises.

mature woman doing tree pose

Balancing is of utmost importance as you grow older. Performing balance exercises, such as using a balance board or standing on one leg at a time, can help prevent falls and increase your stability. Garcia cautions, "Any type of injury will lead to a slower gait speed."

Stretch your lower body.

mature woman stretching, cooling down after run

Along with strength training, stretching out your lower body is crucial. "It will improve range of motion and stride length which contribute to faster walking speeds," says Garcia.

Switch up your walking speed.

mature woman walking

Alternating your walking speed will help strengthen your overall cardiovascular fitness. Plus, it keeps things interesting and challenging and will increase your gait speed over time, Garcia adds.

RELATED: 10 Strength Training 'Rules' to Follow for the Best Results

Wear supportive shoes.

older man tying sneakers while on a walk outside

Your footwear is something to be mindful of, Garcia notes. It should be well-fitting and supportive to provide optimal stability and comfort. In addition, your shoes should have slip-resistant soles and soft, flexible uppers, according to Foot Centre Group.

If you're unsure of what brand may work best for you, it's always a good idea to check in with a podiatrist or your healthcare provider who can guide you in the right direction.

Consider a walking aid.

woman walking on sandy beach getting exercise

Another tip from Garcia is to consider using a walking aid (such as trekking poles, a cane, or walker) for extra steps, as it can help provide better stability and get you up and around—if that is an option. As previously stressed, it's always a crucial step to chat with your healthcare provider to ensure this tip is appropriate for you.

Be mindful of your technique.

close-up walking on cruise ship around track for exercise

There are standard techniques to consider when your goal is to improve your gait speed. For example, be sure to stand tall, and make your steps faster rather than longer. It may also be beneficial to keep your arms bent at a 90-degree angle so you can move them back and forth at a quick pace.

RELATED: 10 Best Compound Exercises for a Fit & Lean Lower Body

Count your steps.

senior woman looking at fitness tracker while on a walk

You may find it helpful to count the number of steps you take in a minute and make it your goal to complete more steps in the same amount of time. There are so many useful tools out there, such as the Fitbit, Garmin, and Polar Ignite that track your steps and help you challenge yourself.

Don't push yourself.

man walking getting exercise outdoors near tropical beach

Challenge yourself, but don't overdo it. It's important to go at your own pace and never feel that you are pushing yourself to the extreme or an uncomfortable level. If you walk the same amount of time each day and add extra steps to that timeframe, you may very well be walking faster in no time.

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10. The #1 Most Effective Exercise To Build StrengthВс, 24 мар[-/+]
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If you ask 10 different personal trainers what they believe is the #1 most effective exercise to build strength, you'll probably get 10 different answers—and rightfully so.

Effective strength movements within workout programs must fulfill multiple criteria to be justified. First off, they need to build strength efficiently, and compound movements excel. These exercises engage numerous muscle groups simultaneously, often targeting the entire body and facilitating the lifting of heavier weights. The ability to load the movement with significant resistance is crucial. For instance, comparing a dumbbell row to a barbell row highlights the difference in loading capacity; typically, a barbell row allows for lifting heavier weights.

These movements must also be functional, replicating real-world movements or improving functional fitness. Exercises like deadlifts, squats, and overhead presses build strength and enhance everyday movement patterns, making them essential components of any well-rounded workout routine. By combining these factors, the most effective exercises are justified; they prioritize strength development and can be loaded heavily, maximizing the potential for muscle growth and overall strength gains while providing functionality in daily life.

Read below to check out my certified strength and conditioning specialist-vetted A-tier choice for the #1 most effective exercise to build strength. And don't worry, I round out the list so you have a better idea of what exercises to incorporate into your strength-focused gym routine!

Keep reading to learn more, and when you're finished, don't miss People Swear by the 'Drunken Monkey' Exercise for Better Sleep: 'You'll Sleep Better, I Promise'

What is the #1 most effective exercise to build strength?

man doing barbell deadlifts exercise, concept of daily free weight exercises for men to stay fit

Deadlifts stand out as the #1 most effective exercise for building strength due to their unparalleled ability to engage multiple muscle groups across the entire body. This compound movement recruits muscles from head to toe, including the back, glutes, hamstrings, core, and grip, making it a cornerstone of any strength-building regimen. Deadlifts promote muscle hypertrophy and increase overall strength, contributing to functional fitness by mimicking real-world movements like lifting heavy objects off the ground.

The wide range of equipment and variations available makes deadlifts even more versatile. Whether performed with barbells, trap bars, dumbbells, or kettlebells, deadlifts offer scalability and adapt to suit different fitness levels and goals. Additionally, single-leg, staggered stance, and traditional setups allow for targeted muscle engagement and address individual weaknesses, further solidifying deadlifts as the ultimate strength-building exercise.

RELATED: 6 Best Pilates Exercises to Improve Your Balance & Coordination

The best exercises to boost strength:

I may personally consider deadlifts the A-tier exercise for building strength, but there are plenty of other movements that you should include in any strength-training program. The key here is to lay out your workouts with a full-body approach, ensuring you don't overlook any muscle groups in your weekly exercise program. Nevertheless, here are a few other strength-building options to plug into your workouts to cultivate new levels of strength and muscle—the list doesn't end here:

Squats

fit man doing squats on boardwalk by the ocean at sunrise or sunset

Back squats, front squats, goblet squats—the list goes on. Squats will boost lower-body strength and develop muscle mass in your quads, glutes, and hamstrings, with the bonus of core engagement.

Pull-ups

fit woman doing pull-ups outside, concept of bodyweight workout to slow muscle aging

Don't underestimate the importance of upper-body pulling strength in your strength training regimen. Pull-ups are a cornerstone exercise that targets your lats, traps, rhomboids, and smaller muscles in your upper and mid-back. Mastering the pull-up isn't just about building muscle but mastering the art of moving your body weight, a skill that translates to overall strength and athleticism.

RELATED: 10 Functional Strength Exercises To Boost Mobility as You Age

Hip Thrusts

muscular man doing barbell hip thrusts at the gym

Strong glutes are the foundation of many exercises, from squats and deadlifts to dynamic movements like running and jumping. Hip thrusts are a crucial tool for enhancing posterior chain strength. By incorporating hip thrusts into your routine, you're targeting your glutes and maximizing your range of motion, increasing time under tension, and promoting overall strength and lean muscle development.

Pushups

man doing pushups, concept of muscle-building exercises for beginners

The ability to move your body weight directly translates to improved functional strength. Traditional, close-grip, elevated, decline, and dumbbell pushups are all excellent options for building upper-body strength and size in your chest, triceps, shoulders, and core.

Lunges

woman doing dumbbell lunges, concept of morning strength workouts for weight loss

Unilateral strength and stability are necessary to improve strength and decrease the risk of injury in the lower body. Lunges of all types (and box step-ups) can serve as pivotal strength exercises in your workouts and train the quads, hamstrings, glutes, calves, and core.

Shoulder Presses

woman doing dumbbell shoulder press exercise in living room, concept of at-home workouts for beginners

Various shoulder press variations using dumbbells, kettlebells, and barbells are instrumental in enhancing vertical pressing strength. These exercises effectively target the shoulders and triceps, contributing to both strength gains and muscle growth in these areas.

Bench Presses

man doing barbell bench press exercise

Would this be a strength article without mentioning bench press? This upper-body strength exercise is a staple in gym routines. Bench presses can significantly enhance strength and muscle mass in your chest, triceps, and shoulders. Experiment with variations such as traditional, close-grip, pause, and eccentric bench presses to keep your workouts exciting and effective.

RELATED: 10 Strength Training 'Rules' to Follow for the Best Results

The benefits of building strength:

Strength-building workouts offer an array of benefits beyond just sleeve-filling muscles. Focusing on strength exercises in the gym enhances overall functionality in daily life. From lifting groceries to climbing stairs, a stronger body means a stronger you, performing tasks with greater ease and reduced risk of injury. Strength training also boosts metabolism and promotes fat loss, making it a key component for your weight-loss journey.

Strength training isn't just about sculpting the body; it's about sculpting a healthier life. Resistance exercises can improve bone density, which is particularly important as you age. Additionally, strength training improves cardiovascular health. Beyond the physical, the confidence gained from achieving strength-related goals spills over into other areas of life, enhancing self-esteem and empowering individuals to tackle challenges with renewed vigor. In essence, the benefits of building strength extend far beyond the physical realm, enriching both body and mind for a more fulfilling life.

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The post The #1 Most Effective Exercise To Build Strength appeared first on Eat This Not That.

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