vendredi 29 décembre 2017
The Best Exercises for Soothing Aches and Pains
jeudi 28 décembre 2017
5 Weird Ways You’re Sabotaging Your Workouts
mercredi 27 décembre 2017
A 15-Minute HIIT Workout That Will Keep You Fit No Matter How Busy You Are
The One Shoulder Muscle You’re Neglecting
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This article originally appeared on DailyBurn.com.
When you do shoulder or back exercises, chances are you’ll engage your rhomboids, traps and delts. But one crucial shoulder muscle you should also be working is your serratus anterior. “It gets its name from its serrated shape, like a knife blade, as it attaches to the ribs, and is anterior (forward to) the shoulder blade,” says Phoenix Carnevale, Daily Burn 365 trainer and martial artist.
RELATED: Get Sculpted Shoulders with These 5 Moves
As the most flexible joint in your body, your shoulders rely on the serratus anterior for upward rotation of the arms and protracting the scapula. Think: front raises, chest presses, rowing or doing a push-up. “The serratus anterior anchors and stabilizes the shoulder blade, aiding in an open chest and lifted posture,” Carnevale explains. “The serratus anterior is also occasionally called the ‘boxer’s muscle’ because it assist in the action of punching.” So if you want to put more power behind your jabs and crosses, strengthening your serratus anterior is key.
The catch? Because the serratus anterior is located on the underside of the shoulder blade near the inner ribs, it’s hard to target and is often a neglected muscle. “When the serratus anterior muscles are weak, they contribute to neck problems, rotator cuff issues and scapular winging (damage to the long thoracic nerve of the shoulder),” Carnevale says.
Here are three moves to help you improve your serratus anterior strength.
RELATED: 5 Yoga-Inspired Shoulder Openers
3 Shoulder Exercises to Strengthen Your Serratus Anterior
We’ve got your back (and your shoulders, too). Try these three shoulder exercises from Carnevale that target the serratus anterior. Perform eight to 10 reps each.
GIF: Daily Burn 365
1. Serratus Push-Up
You won’t feel like you’ve moved much with this shoulder exercise, but you should feel a retraction of your “wings,” Carnevale says.
How to: Get into a push-up position with your hands directly under your shoulders (a). Lower your body between your shoulders without bending your elbows. Keep your elbows soft as you slide your shoulder blades back (b). Bring your shoulder blades forward and then squeeze them together as you engage your core and push away from the ground.
RELATED: Got Shoulder Pain? 5 Exercise Modifications That Can Help
2. Wall Angels
The key part of this exercise is to keep your hands against the wall. If your hands aren’t able to touch the wall, don’t force it. But some common mistakes you want to avoid are bringing the chest forward or extending the lower back off the wall.
How to: Stand with your back against a wall with your arms in cactus position at head height (a). Slide your arms upward with your shoulders down. Start with your thumbs touching the wall, and your elbows pressed as far back as you can reach (b). Lower your arms back to head height, while keeping your back against the wall.
RELATED: Sculpt a Stronger Back with These 5 Moves
3. Accordion Breathing
People with asthma or breathing issues experience problems with the serratus anterior, Carnevale says. This breathing technique helps you engage your serratus anterior for a more effective workout.
How to: Place your hands on each side of your rib cage and breath in by pulling your shoulder blades out, and then back and down.
The One Shoulder Muscle You’re Neglectingmardi 26 décembre 2017
This 8-Minute HIIT Tabata Routine Gets You Toned in No Time
vendredi 22 décembre 2017
We Asked 9 Wellness Influencers to Confess Their Unhealthiest Habit
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Our favorite wellness gurus are constantly sharing their best advice with us. We admire their devotion to mental and physical fitness so much, we often forget that like everyone, they surely have some less-than-ideal habits too.
As 2018 approaches and we begin brainstorming our New Year's resolutions, we wanted to find out what bad behaviors trainers and nutritionists cop to. Here's what they confessed to us—each unhealthy habit is a solid reminder that even the fittest pros have a weakness for French Fries or don't clock in enough sleep, among other things!
RELATED: The 15 Best Body Positive Moments of 2017
“I have a secret; I am addicted to chocolate chip cookies. Every morning I go to my favorite coffee shop, and they have the most incredible freshly baked chocolate chip cookies. I try my hardest not to eat them, but I almost always buy one.”
—Harley Pasternak, celebrity trainer
“I'm a serious sloucher! I'm aware of the negative impact of poor posture, but I still find myself hunching over my laptop too often. It drives me crazy when I catch myself or see it in a photo, but it's the one bad habit that's been the most difficult for me to overcome."
—Cynthia Sass, RD, Health contributing nutrition editor
“My sleep sometimes really suffers because I'm always pushing to finish projects. I have a hard time walking away from something and saying, "Okay Cassey, it's time to go to bed. We can work on this tomorrow." That then turns into sleep deprivation!”
—Cassey Ho, fitness influencer and founder of Blogilates
RELATED: 10 Fitness Influencers You Need to Follow on Snapchat
“I would have to say my unhealthiest habits are worrying and cereal. My anxiety is through the roof most of the time, which is something I'm really working on lately. With cereal, usually I can keep the cravings under control, but there's really nothing like a huge bowl of Honey Nut Cheerios to satisfy the craving gremlins.”
—Lauren Williams, fitness expert and influencer
“I long for the day that I can actually sleep In, no alarm, and get 7 hours of sleep. These days, I average about 5 hours of sleep!”
—David Kirsch, celebrity trainer
RELATED: Best and Worst Foods for Sleep
“[My unhealthiest habit is] not making time for a proper meal. Let's face it. We can all find 15 minutes to put our phones down, find a quiet place, and just focus on eating and digestion. But during my workweek, I often get so caught up that I end up eating on the fly or during meetings. This usually leads to eating too quickly and poor digestion and I regret it afterwards. So, if I find myself stuck in this pattern, I try to stop, take a deep breath, step away for 15 minutes, and just truly enjoy warm spoonfuls of delicious food."
—Anna Kaiser, celebrity trainer and founder of AKT inMotion
“Mentally, my unhealthiest habit would be comparing myself to where I'm at in my career with others. It's human to look at other [people's] lives and subconsciously compare, but we must remember that where we are right now is the exact path we are supposed to be on!”
—Katie Austin, fitness author and blogger
“My unhealthy habit is getting a frozen yogurt with approximately my bodyweight in Reese’s Peanut Butter Cups as the topping (and since this is a tell all, I put them on the bottom too)."
—Gunnar Peterson, celebrity trainer
To get our best wellness tips delivered to you inbox, sign up for the Healthy Living newsletter
“I think my unhealthy habit—besides wanting that second glass of wine once I open a bottle—is French fries. Once I order a burger, my healthy sensibilities seem to go right out the window: forget the side salad, dish up some fries! But that’s okay. I’m all about living comfortably and enjoying life, and I don’t deprive myself of the things I love. I just keep in mind that they are an indulgence to fully enjoy in the moment!”
—Denise Austin, fitness expert and creator of LifeFit
We Asked 9 Wellness Influencers to Confess Their Unhealthiest Habitjeudi 21 décembre 2017
Challenge Yourself to Do 1 Killer Workout a Day in our ‘5 Minutes to Fit’ Series
This Is the Best Workout for Women
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When it comes to exercise, the aerobic kind steals all the glory. All of the fun ways to sweat can help you get the government-recommended 150 minutes of aerobic activity each week, like swimming, volleyball, brisk walking—anything that speeds up your blood flow and breath.
Less appealing is the other, more neglected kind: strength-training. While about half of Americans meet the goals for aerobic exercise, only 20% do the recommended muscle-strengthening activities that work major muscle groups. Women, especially, tend to shy away from it.
But they neglect it at their own peril. Strength-training significantly lowers the risk for type-2 diabetes and cardiovascular disease, finds a new study published in the journal Medicine & Science in Sports & Exercise.
Scientists (and anyone else who’s ever pumped some iron) have long known that strength training makes muscles bigger. It also protects bones by increasing their density, an important perk for aging women. But more recent evidence shows that it also reduces BMI, which improves how the body uses insulin. A bigger muscle also means that glucose can get around the body better.
The researchers wanted to see if the lesser-known benefits of strength training, like these, actually influence a person’s risk of type-2 diabetes and cardiovascular disease.
RELATED: 57 Ways to Lose Weight Forever, According to Science
Using data from the Women’s Health Study, they followed nearly 36,000 older women who ranged in age from 47-98. The women filled out questionnaires yearly from 2000-2014 about their health and exercise levels, and one question asked women to estimate how much weight lifting/strength training they’d done per week in the past year. The researchers tracked which of the women got cardiovascular disease—including events like heart attack and stroke—and type-2 diabetes.
Whether a woman did these muscle-strengthening exercises or not predicted much about her health. “Women who reported participating in any amount of strength training were more likely to have a lower BMI, more likely to engage in healthy dietary patterns, and less likely to be a current smoker,” compared with women who avoided it, the authors write.
Strength training was also linked to a woman’s risk for the two conditions. Those who said they did any amount of strength training had a type-2 diabetes risk 30% lower and a cardiovascular disease risk 17% lower than those who did none, even after the researchers controlled for other variables like age, vegetable and fruit intake and physical activity.
Not surprisingly, adding in aerobic exercise helped drive both risks down even more. Those who did at least 120 minutes a week of aerobic exercise and some strength training had a type-2 diabetes risk 65% lower than women who didn’t do either.
More research is needed to determine the optimum amount of strength training for women and men to reduce their risks. But the study suggests that both kinds of exercise impart unique benefits—and that strength training has some serious scientific weight to it.
This Is the Best Workout for Womenmercredi 20 décembre 2017
mardi 19 décembre 2017
The Quick Calisthenics Workout You Can Do Anywhere
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This article originally appeared on DailyBurn.com.
The easiest way to squash excuses for skipping a workout? Find a routine that requires zero equipment, knocks out two training techniques in one (aka strength and cardio), and perhaps most importantly, makes sweating it out seriously fun. Check off all three with this quick bodyweight-only calisthenics workout, featuring moves from Daily Burn’s DB10 program. By moving up, down and side-to-side you’ll work your body in new, exciting ways. Plus, you’ll keep your mind focused, your muscles working efficiently and your heart rate revved. All you have to do is channel the energy of a school kid at recess. Then jump right in to a workout you’ll want to keep repeating.
RELATED: Got 10 Minutes? 3 Fat-Blasting Bodyweight Workouts
Your Fast, Calorie-Blasting Calisthenics Workout
Get on your feet — it’s time for some fitness-boosting fun. These six exercises will put your speed, strength and coordination to the test. Perform each move for 30 to 45 seconds each, resting for a max 30 seconds between moves. At the end of the circuit, rest for 30 to 60 seconds and repeat for as many rounds as possible.
GIFs: Daily Burn DB10
1. Quick Feet 180 Jump
How to: Stand with feet a little wider than hip width apart and start quickly stepping your feet (a). After about three seconds, push your hips back and drop your butt down for a squat. Touch the floor with your hand when you reach the bottom (b). As you explode up for a jump, do a 180-degree turn in the air (c). Land softly back on your feet, knees bent and lower into another squat, touching the floor with your opposite hand (d). Explode back up, performing another 180-degree jump back to the front (e). Land softly and immediately start buzzing your feet again (f). Repeat.
RELATED: Burn Calories Fast with This 10-Minute Plyometrics Workout
2. Push-Up Punch
How to: Start in an extended arm plank position, with feet a little wider than your hips to broaden your base of support (a). Perform one push-up (b). When you reach the top, punch your left arm straight out in front of you, bicep by your ear (c). Place your hand back down and perform another push-up (d). Then perform the punch with your right arm (e). Continue alternating punches, with one push-up between each punch.
3. Lunge Switch
How to: Start standing. Step your right foot forward and bend both knees to 90 degrees to perform a lunge (a). Push off your right front foot, bring your knee up toward your chest and then step it back behind you. Drop down to perform a reverse lunge (b). Then, push off your feet to explode up in the air, switching your stance and landing back down in a lunge with your right foot forward (c). Step your left foot up, in front of your right, to perform a forward lunge (d). Repeat the reverse lunge and plyo lunge on the opposite site (e). Continue alternating lunges, doing one forward, then backward and then a plyo.
RELATED: 6 Plyometric Exercises for a No-Running Cardio Workout
4. Plank-Up Diagonal Hop
How to: Start in an extended arm plank position (a). Bend your right elbow to place your forearm on the mat, then your left to hit a forearm plank (b). Next, straighten your right elbow and then your left to get back into a high plank (c). Jump both feet to the outside of your right hand, then back to plank position (d). Jump both feet to the outside of your left hand, then back to plank position (e). Repeat the high-low plank, then the diagonal hops.
5. Burpee Skater
How to: Start standing with feet about hip-width apart (a). Perform one burpee by placing your hands on the ground and jumping your feet back to a plank. Then, quickly jump them back up to your hands and explode up at the top to perform another hop (b). Next, hop your left foot out to the side and bring your right foot behind your left leg (c). Push of your left foot and hop to the right side, bringing your left foot behind your right leg (d). Perform another skater to each side, then repeat the burpee (e). Continue alternating between one burpee and two skaters.
RELATED: 7 New Burpee Variations to Test Your Strength
6. Rolling Squat Jump
How to: Start standing with feet about hip-width apart (a). Drop down into a squat all the way to the ground so your butt touches the mat (b). Place your hands straight down by your sides and roll on your back so your feet come overhead (c). Roll back up coming up to a squat and jump up at the top (d). Repeat the roll and squat jump.
The Quick Calisthenics Workout You Can Do Anywherelundi 18 décembre 2017
These Amazing Gym Deals Will Motivate You to Sign Up and Sweat More in 2018
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What resolution almost always tops the list every January 1? You guessed it: to lose weight, a promise made by more than 20 percent of people setting New Year's goals last year. Getting more exercise also typically falls in the top 10. With these numbers in mind, you might be scouting out a new gym to get your workout on.
RELATED: The 6 Biggest Mistakes Trainers See You Making at the Gym
Even though you know the weight room and classes will be crazy busy this time of year, it’s also the perfect time to sign up. Many gyms are offering discounts on new membership fees (or they're charging nada—sweet!). They're also setting up new programs and even offering prize money to encourage you to be your best self. Here are 11 fitness centers with locations nationwide that are making it easier for you to start 2018 on the right healthy foot.
Planet Fitness
From January 1 until January 10, the enrollment fee is just $1. Then, it’s $10 per month for a standard membership or $21.99 per month for the PF Black Card membership. (The PF Black Card includes additional benefits like the ability to bring a guest for free every visit, access to all 1,400-plus locations, use of HydroMassage beds, massage chairs, and more.)
Gold’s Gym
Starting in January, Gold’s Gym will kick off its signature 12-week body transformation contest at participating gyms across the United States. Exclusively available to members, the contest will not only help improve overall health, but participants will have a chance to win one of many cash prizes totaling $100,000.
RELATED: 9 Fitness Trainers to Follow on Instagram
Life Time Fitness
Now through January 1, all Life Time Fitness destinations are open to everyone, whether you're a member or not. From January 1 to January 30, all locations will host the Commit to Fit movement for members and non-members, which includes promotions like Yoga Week, Studio Week, and Cycle Week. If you’d like to become a member, talk to them about special pricing.
Set your alarm: On January 1 at 10 a.m., the sixth annual Commitment Day 5K Fun Run and Social is happening at 40 Life Time destinations across the country. This event is open to everyone and aims to help people make a commitment to a healthy year ahead. Come January 21, 40 locations will host an Indoor Triathlon ($30 registration).
24 Hour Fitness
On December 26, this chain is launching 24GO, a customized coaching app that connects you with personalized workouts for in the gym or at home, available for members and non-members. Beginning January 2018, there's a $0 initiation fee on select all-club monthly payment memberships. (Initiation fees vary by club, but they range between $39.99-$89.99.) By becoming a member, you'll also get access to two new programs: Strong by Zumba (a 60-minute high-intensity workout) and Team USA Bootcamp (so you can train like an Olympian during the Winter Games 2018).
RELATED: Best Snacks for Weight Loss
XSport Fitness
You’ll score with a $0 enrollment fee in January. To prevent the attendance drop-off that naturally seems to happen in February, XSport plans the Get Fit Challenge, a 100-day program that offers a $50K prize pack at the end. Participants work with a trainer weekly, take supplements that support their goals, and are weighed in when the program is completed. Women and men who lost the greatest percentage of body fat at each club level will be awarded a prize. The Get Fit Challenge Grand Prize Winner will take home the $50K prize pack.
UFC Gyms
This one you have to hop on before January 1, but you still have time. From December 18 through December 31, receive a $25 gift card when you purchase an Ultimate or Fitness Membership at UFC GYM, at participating locations.
Exhale
The barre-yoga-spa hybrid has a new promo that’s open to everyone (not just newbies!). You can buy a new membership type—“spa + yoga”—for $200, which includes four classes and spa therapy. It also features 10% off boutique purchases and private training sessions, and five complementary passes for friends and family.
RELATED: What Really Happens to Your Body When You Yo-Yo Diet
Anytime Fitness
The majority of this gym's 2,400 locations will be participating in an annual January new member campaign. While most charge an enrollment fee (ranging from $19 to $69), from January 1 to January 12, the enrollment at participating gyms will be just $1. New members also receive a free personal-training or group-training session. Plus, most gyms give new members free fitness consultations and a personalized 30-Day Get Started Plan. The monthly membership fee is usually $40 per month.
Crunch
New members can join with a $0 enrollment fee on a month-to-month membership. If you buy a personal-training package upon joining, you’ll snag one month free. The deal is available at Crunch Signature locations through January 29.
Snap Fitness
Their Commit To Your Fit 90-Day Challenge begins January 1. Members can sign up to get exercises, nutrition ideas, motivational quotes, and more by email. You'll also receive tips and videos from country music superstar and fitness advocate Tim McGraw. Members who complete the Challenge and submit their story will have a chance win two concert tickets and to meet the country legend himself.
To get our best wellness tips delivered to you inbox, sign up for the Healthy Living newsletter
Equinox
New members who join Equinox in January will be able to earn back their initiation fee ($300 to $500 depending on location) if they work out 12 times in their first month, which includes attending group fitness classes like The Cut: Jump Rope, The Muse, and Pure Strength, as well as personal training sessions. (Join on January 27, for example, and you'll have 30 days to work out and 12 times to be refunded the initiation fee).
These Amazing Gym Deals Will Motivate You to Sign Up and Sweat More in 201810 Exercises for Lean, Toned Legs Like the Rockettes
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There is no better example of #leggoals than the Rockettes—especially when you realize that these ladies perform up to 300 eye-high kicks in every single 90-minute Radio City Christmas Spectacular show. (FYI: They do up to 17 shows per week!). So what does it take to be stage-ready? Well, besides precision, a whole lot of core and leg work.
“It is important for the Rockettes to have a workout highly focused on legs and abs because we are, of course, athletes and have to be able to execute our choreography perfectly every show,” explains Tara Dunleavy, a Radio City Rockette, who has been dancing with the group since 2006. “More importantly, we have to master those eye-high kicks that we are famous for, and what many people don’t realize is that we don’t touch each other’s backs when we are linked up in the kick line. So not only do our legs have to be strong enough to do that many kicks, but our core needs to be working extra hard to be able to maintain our spacing and stay in a straight line.”
Which is why these 10 exercises are key. The dancers do them both during the season and the off-season to maintain their flexibility, endurance, and strength. Try the moves out—you can follow along with the video above—for a stronger, more stable lower body. As for reps? “I like to do things until I feel the muscle burn and tire out,” says Dunleavy, "because then I know it is warming up and changing.” But in general, aim to do 8 to 10 reps for each exercise.
RELATED: 18 Moves to Tone Your Butt, Legs, and Thighs
Butt Kicks
Pro tip: Think of it as jogging, except you are bringing the heels to the butt.
Targets: quads, glutes, and hamstrings
How to do it: Stand tall with feet shoulder-width apart and arms at sides. Step right foot forward as you flex left knee, bringing left heel up to touch butt. Lower left leg, stepping forward with left foot and flex right knee, bringing right heel up to touch butt. Continue alternating legs as you move across the floor.
Dynamic Hamstring Stretch
Pro tip: Keep back as flat as possible.
Targets: hamstrings
How to do it: Step forward with right foot, placing heel on floor to flex foot. Straighten knee, hinge at hips and with core tight, swing arms forward and down, starting from behind hips, as you lower torso down as far as possible. Rise back to standing and repeat on left side.
Leg Lunges
Pro Tip: It’s a better way to get one leg warmed up first so you don’t get too fatigued.
Targets: quads and hip flexors
How to Do it: Step forward with right leg, dropping into lunge with both legs at 90 degrees, and bring left arm forward, so that it is also at a 90-degree angle. Push into left foot to rise to standing as you lift left knee and right arm up. Repeat on opposite side.
Knee Hugs
Pro tip: It may be easier to pull underneath the knee because that can protect your kneecap.
Targets: hip flexors
How to do it: Stand tall and alternate pulling one knee at a time to your chest as you walk forward; hold the knee hug for a few seconds before switching legs. Make it harder: Try in both directions ankle when knee is raised.
RELATED: The Flat-Belly Workouts Celebrities Swear By for Sexy, Sculpted Abs
Plank
Pro tip: Don’t drop hips, push heels back and sink shoulder blades down.
Targets: core
How to do it: Lie facedown with legs extended and elbows bent and directly under shoulders. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract abs, and then tuck toes to lift body; forearms remain on ground. Body should be in a straight line from head to heels. Hold for as long as possible.
Cross Lunge
Pro tip: Get knee as close to floor as possible, without touching.
Targets: glutes, quads, and adductors (inner thighs)
How to do it: Stand with feet together and hands on hips; step right foot in front of left leg, and at the same time, drop left knee into a lunge position as if doing a curtsy. Press through both feet to return to starting position, then repeat the move on the other side, stepping left foot in front of right.
Single Leg Reach
Pro tip: Try not to let foot touch the floor as you return to stand.
Targets: hamstring, glues, and stability of working leg.
How to do it: Stand on right leg with a soft knee and left leg lifted. Lower torso, bringing right hand down as close to ground as possible, as you raise left leg even higher. Drive through right heel to rise back to standing. Repeat on opposite side. Make it harder: add an ankle weight or hold two dumbbells.
Stability Ball Knee Tucks
Pro tip: Make sure shoulders are not moving in front of hands.
Targets: core, specifically lower abs
How to do it: Place shins on stability ball with hands on ground in plank position. Pull in abs, squeeze butt and then bring knees in to roll ball forward towards hands. Hold and then roll ball back out to starting position.
To get more smart workouts, sign up for the Healthy Living newsletter
Stability Ball Bridge With Hamstring Roll Out
Pro tip: Pull knees in as far as possible, ideally to 90 degrees.
Targets: hamstrings and glutes
How to do it: Lie faceup with heels resting on top of ball, and arms at sides on ground; palms face down. Press heels into ball as you lift hips up into a bridge, creating a straight line from feet to shoulders. Keeping hips lifted, extends legs straight out, and then lowers hips back down. Using heels, roll ball back in and then repeat entire sequence.
Stability Ball Leg Lifts
Pro tip: Squeeze legs together
Targets: adductors (inner thighs), hamstrings, and quads
How to do it: Lie faceup with arms on ground, palms down, and a stability ball between ankles; knees soft. Lift legs so they are straight up, and then bend knees, lowering legs to a 90-degree angle. Pause, and then lift back up to straight legs. Continue repeating.
10 Exercises for Lean, Toned Legs Like the Rockettesvendredi 15 décembre 2017
The 20 Best Cassey Ho Exercises You Can Do Anywhere
jeudi 14 décembre 2017
6 Simple Exercises You Can Do While Cooking Dinner
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The holidays can be a crazy-hectic time. With so many items on your to-do list, it’s hard to know where to start. And one thing that often falls by the wayside: your workout. Which is why we tapped Astrid Swan—the trainer behind Hollywood A-listers like Shay Mitchell, Olivia Munn and Julianne Hough—for a no-fuss routine (you only need a towel!) that will crush major calories, tone you all over, and pump that heart rate all the way up, all while your holiday dinner is cooking.
“This workout plan is so simple because you don’t need to go to the gym, so there are no excuses,” explains Swan who wants to stress how fun it can be trying to sneak this fat-burning circuit in between mashing potatoes, cooking the turkey, or prepping whatever else you have on the menu. “Plus, you’ll feel better after you get in a little sweat, and it’s not going to make you drenched, so you won’t ruin that blowout either.” Talk about a win-win!
Do each exercise for 50 seconds, followed by a quickie 10-second rest; complete 4 rounds. And then admire how good your body—and that seven-course meal on your table—looks!
For more smart workouts, sign up for the HEALTH newsletter
Overhead Squat With Knee Twist
Stand with feet hip-width apart and hold towel taut above head. Squat down, keeping chest up and knees behind toes. Push into heels to stand as you lift left knee and twist torso towards left knee. Return to start. Squat down again, and then rise to standing, repeating knee lift and twisting motion on the right. Continue alternating.
Jump Lunges With Towel Twist
Stand with feet together, hold towel taut between hands, and extend arms straight out. Jump left foot forward, lowering down into a lunge with both legs at 90 degrees. Twist torso to the left, lowering arms down on a diagonal over left thigh. Jump up, switching legs in the air and landing in a lunge with right leg forward; twist torso to the right, lowering arms down on a diagonal over right thigh. Continue alternating.
Pendulum Abs
Lie faceup; hold towel taut between hands and extend arms and legs straight up. Crunch up; lower legs down to the left as you twist torso and arms to the right. Return to center, and then lower legs to the right as you twist torso and arms to the left. Continue alternating.
RELATED: This 50 Push-Up Challenge Will Transform Your Body in 30 Days
Push-up to Pike
Start in a high plank with abs tight and a towel under feet. Complete one push-up, and then pull feet in towards stomach as you raise hips up to come into a pike. Push feet back out to return to high plank and then repeat entire sequence.
Lateral Lunge Slide
Stand tall with a towel under right foot. Slide right foot out to right side, bending left knee to come into a lateral lunge, as you extend arms straight out. Slowly slide foot back in to rise to standing and bring arms back down to sides; repeat on left side.
Sliding Mountain Climbers
Start on all fours with a dish towel under each foot; lift knees off ground and brace core. Slide left foot in, brining left knee in towards chest. As you slide left foot back, slide right foot in, to bring right knee in towards chest. Continue alternating legs as you step left hand out to the left, followed by the right. Continue motion, moving sideways across the floor. Repeat in opposite direction.
6 Simple Exercises You Can Do While Cooking Dinnermercredi 13 décembre 2017
The Workout Clothes Everyone Wanted in 2017, According to Google
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Champion hoodies, Nike shorts, and adidas sweatpants were among the most-coveted activewear of the past year, according to Google. The search engine released its annual Year in Search report today, revealing the most-searched terms in different categories, from wellness to recipes to makeup trends. One category that piqued our interest: workout clothes. We may have been all about metallics and millennial pink this year, but we were curious to see the specific trends internet users were looking for. Here, the top 10 most-searched workout and athleisure clothes of 2017.
1. Nike Air Max 97 ($160; nike.com)
This classic sneaker is as cool today as it was when it debuted in the '90s (not to mention highly coveted among runners). A rubber outsole and foam sole with the brand's Max Air cushioning make these a dream to wear. All the styles are amazing, but this light bone pair with cactus laces and neon pink accents is our absolute favorite.
2. Champion hoodies (from $55; urbanoutfitters.com)
You know something old is cool again when Urban Outfitters starts selling it, and Champion hoodies are no exception. Before they're sold out, stock up on the pullover sweatshirt or hoodie styles in fresh colors like cream and olive (or buy this unexpected rose color for the guy in your life).
3. Nike shorts (from $25; nike.com)
There's no shortage of styles of the brand's uber-popular shorts, but you can't go wrong with the 5" Training Shorts, a steal at just $25. They're made of a super-lightweight, moisture-wicking fabric that will hold up in even your sweatiest workout sessions.
4. Jordans (from $110; nike.com)
Nike is dominating the Top 5, with the always-trendy sneakers inspired by the legendary basketball player taking the number-four spot.
5. Vans
Vans have been everywhere this year: They launched a new style, the UltraRange; collaborated with Urban Outfitters for an exclusive skater-inspired Old Skool platform sneaker; and even released a preppy canvas shoe with J.Crew. Our favorite, though, will always be the classic white slip-ons—over 2,400 five-star Zappos reviews can't be wrong, right?
6. adidas sweatpants (from $18; amazon.com)
Another '90s trend that became cool again: adidas T10 sweatpants. When in doubt, the classic black/white stripe combination is always a good choice.
7. adidas NMD (from $130; adidas.com)
In addition to the brand's sweatpants, internet users also searched for the NMD shoe, a popular style that boasts features like a knit upper, EVA midsole inserts, and a leather sockliner for ultimate comfort with every step. We're big fans of the pale pink colorway.
8. Jordan Retro 13 ($190; nike.com)
The coolest pair of Jordans on sale now: the Air Jordan 13 Retro Men's Shoe in an unexpected, fashion-forward wheat brown hue.
9. Supreme
This brand is known for their super-cool logo sweatshirts that sell out quickly. Although most of the Fall/Winter styles are currently sold out, you can still nab this black shearling hooded jacket. (Fair warning: It's not cheap!)
10. Jordan Retro 4 (from $70; footlocker.com)
The Retro 4 sneaker took the number 10 spot on Google's list (as if you didn't already believe us that Jordans were a big deal this year).
The Workout Clothes Everyone Wanted in 2017, According to GoogleBusy Philipps Loves This Toning Workout—And It Only Takes 13 Minutes
mardi 12 décembre 2017
Try These 3 Yoga Moves for a Healthier, Stronger Spine
lundi 11 décembre 2017
5 Yoga Moves to Relieve Holiday Stress
mercredi 6 décembre 2017
6 Exercises That’ll Seriously Improve Your Posture
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This article originally appeared on DailyBurn.com.
One thing most gym-goers probably don’t focus on enough: body alignment outside the studio walls. While you may work on cardio and strength, paying attention to your everyday posture is also crucial. “If you have pain or movement issues, checking posture can give you insight into what needs to be fixed and why,” says Nike coach and S10 trainer Joe Holder. “Looking at the way someone stands, from the feet all the way up to the neck, can give a lot of insight into over or underactive muscles in the body,” he adds. And while your posture doesn’t need to be perfect, improving it can reduce pain issues and boost your athletic performance.
Luckily, certain exercises do just that. The exercises below, chosen by Holder, include a mix of both strengthening and stretching moves, which will help correct imbalances and keep you aligned. For instance, when it comes to the shoulder rotation exercise, this helps remedy internally rotated shoulders associated with tight pecs and a weak back. (Computer junkies and text addicts, we’re looking at you.)
Set yourself straight and balance out your body by checking out the six exercises below. It’s your complete guide to standing stronger and taller.
RELATED: 7 Ways Exercises Helps Relieve Back Pain
6 Posture Exercises to Help You Stand Straighter
GIFs: Daily Burn
1. Scarecrow
How to: Start standing with feet hip-width apart. Holding light weights, hinge at the hips to begin in a starting position similar to a bent-over row. Your back should be flat and arms straight down in front of you, just above your knees (a). Row your elbows back using your upper back muscles, so you hit a broken T shape (b). Rotate your hands up toward your shoulders (c). Staying in the hinge position, extend your arms straight forward and up to your ears (d). Then return them to the starting position (e). That’s one rep. Perform 3 sets of 8 reps.
RELATED: 50 Ab Exercises to Score a Stronger Core
2. Swimmers
How to: Begin lying on your stomach, with arms and legs extended. Keep your head in a neutral position by looking down to the floor in front of you (a). In a swimming motion, swing your arms down by your sides (b). Then bring them back up and overhead by your ears (c). Focus on keeping shoulders relaxed and moving from the lats and mid back. That is one rep. Perform 3 sets of 8 reps.
RELATED: 5 No-Equipment Back Exercises You Need in Your Life
3. Shoulder External Rotation
How to: Grab a dumbbell in each hand or wrap a light, looped resistance band around your hands. Palms face up. Bend your elbows and keep them against your torso (a). Rotate your palms away from your torso until your arms are almost facing outward. You should feel your back and shoulder muscles fire (b). Slowly bring your hands back together (c). Perform 3 sets of 10 reps.
RELATED: 5 Yoga-Inspired Shoulder Openers
4. Seated T-Spine Openers
How to: Begin sitting on a bench, hands behind your neck and elbows in close to each other (a). Lift your chest and elbows toward the ceiling, moving from your upper back. Try not to arch from your lower back (b). That’s one rep. Perform 3 sets of 8-12 reps.
RELATED: The 5 Best Barbell Exercises to Build Total-Body Strength
5. Farmer’s Walks
How to: Hold a dumbbell in each hand, with arm extended down by your side. Make sure to keep your shoulders down away from your ears (a). Walk forward, keeping your core engaged and taking strong and deliberate steps (b). Walk for 30-50 yards, then rest. That’s one rep. Perform 5-8 sets.
6. Halos
How to: Hold either a kettlebell or dumbbell in each hand at your chest (a). Pull your shoulder blades back and down away from your ears, as you move the weight up and around your head in a circle, returning them back to your chest. Keep your head upright and neck neutral (b). Do 10 rotations one way, then 10 the other. That’s one set. Perform 3 sets.
6 Exercises That’ll Seriously Improve Your PostureWomen Are Naturally Fitter Than Men, Study Says
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This article originally appeared on Time.com.
Conventional wisdom holds that men have the natural advantage when it comes to physical ability. But in one key measure of fitness, women actually come out on top, finds a small new study published in the journal Applied Physiology, Nutrition and Metabolism.
Researchers from the University of Waterloo in Canada directed nine women and nine men—all 18-30 year olds who were of similar body mass index—to walk on the treadmill. After a short warm-up, they were asked to walk at gradually increasing speeds and inclines, going until they had reached 80% of their maximum heart rate. Each person wore a face mask to measure how much oxygen they used and how much carbon dioxide they produced.
“The specific measurement we did in this study was to look at how quickly oxygen uptake increases when you go from a rest to exercise transition,” says study author Richard Hughson, kinesiology professor at the University of Waterloo. “If people are unfit, they adapt more slowly to exercise, they perceive it as being a greater load and therefore they back off and they become progressively less fit.”
In that way, Hughson says, oxygen uptake is a great indicator of overall physical fitness—and one in which women excel. The researchers found that women adjusted to exercise after about 30 seconds, while men took 42 seconds. That translates to a roughly 30% faster rate of oxygen processing, and a clear advantage when it comes to physical efficiency. The researchers also found that the female athletes were better at transporting oxygen to tissues throughout their bodies, and that their tissues, in turn, were better at using the extra oxygen.
So while men may be inherently a little stronger and faster than women, they can’t claim to be universally fitter, Hughson says.
“Fitness can be defined by that maximal aerobic power, or it can be defined by some other indicators,” he says. “If you monitor how quickly a person adapts to an exercise level, it really is an indication of fitness and health.”
Next up, says lead author Thomas Beltrame, the research team plans to expand the research to include elite athletes, not just recreational exercisers. “In the future,” Beltrame wrote in an email, “studies are needed to determine if our results from recreationally active men and women, who were matched for fitness, will also apply to the fittest women compared to the fittest men.”
Women Are Naturally Fitter Than Men, Study SaysPollution Could Cancel Out the Health Benefits of Walking, a New Study Says
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This article originally appeared on Time.com.
Simple though it may be, walking is one of the best things you can do for your body. Research has shown that it can extend your life and improve your heart health, along with a host of other health metrics.
A new study published in the Lancet, however, suggests that where you walk matters. Strolling along heavily polluted streets, researchers found, may actually cancel out many of the benefits associated with walking.
A team of researchers recruited 119 people over age 60. Of these, 40 were healthy; 40 had chronic obstructive pulmonary disease (COPD), an inflammatory lung disease; and 39 had ischemic heart disease, which is caused by a narrowing of the arteries.
Some of the people were instructed to walk for two hours per day along London’s Oxford Street, a downtown thoroughfare heavily trafficked by buses and cars, while the others spent the same amount of time walking through a quiet part of the city’s Hyde Park. Three to eight weeks later, the groups swapped routes. After each outing, researchers measured pollutant concentrations in each environment, along with a number of health markers in the participants, including lung capacity, breathlessness, wheezing, coughing and arterial stiffness, which is related to high blood pressure.
After walking through Hyde Park, the healthy people saw big improvements in their lung capacity and arterial stiffness. But after walking along Oxford Street—and breathing in a number of airborne pollutants—people saw only modest improvements in lung capacity and a worsening of arterial stiffness, suggesting that the air quality nullified many of walking’s health benefits, according to the paper.
MORE: Here’s How Many People Die from Pollution Around the World
People with COPD and those with heart disease both experienced negligible improvements in lung capacity after walking in either location. However, people with COPD showed more respiratory issues—including coughing, wheezing and shortness of breath—after walking along Oxford Street, as well more arterial stiffness. People with heart disease also saw more severe arterial stiffness after walking through the urban environment, unless they were taking cardiovascular drugs, which appear to offer some protective benefits.
“You should avoid polluted areas for doing any form of exercise, specifically walking,” explains lead researcher Kian Fan Chung, a professor of respiratory medicine at Imperial College London’s National Heart and Lung Institute. “In London, we have a lot of open spaces, green space, where the amount of pollution is going to be less than what it is outside the park. If that’s not available, people should probably exercise indoors.”
Without a sedentary control group, the researchers note, it’s not possible to say that walking was directly responsible for the physical changes observed in the study. But the results suggest that where you exercise matters, perhaps as much as the activity itself.
Pollution Could Cancel Out the Health Benefits of Walking, a New Study Saysmardi 5 décembre 2017
9 Simple Exercises You Can Do During Your Next TV Binge
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Cooler temps got you hanging indoors, and binge-watching your favorite shows? That’s cool, but whenever you settle in for a marathon, you may want to consider doing a little physical activity in front of the tube. Here's why: New research presented at a meeting of the American Heart Association suggests that the more time you spend watching TV, the greater your risk of blood clots (even if you get the recommended amount of exercise each week). Yikes!
But here's the good news: It's possible to squeeze in a workout without ever hitting pause. In the video above, Chelsea Potter, an instructor at Solace in New York City, demonstrates a sneaky set of calorie-crushing intervals and feel-good stretches you can do right in your living room. “The intervals keep your heart rate up so you burn more calories, while the stretching will help keep delayed-onset muscle soreness, as well as potential injuries, away, ” she explains.
Potter recommends performing the stretches during the show, and then cranking things up a notch with the 90-second intervals during commercials. We can guarantee you'll feel a whole lot better after your next bingefest.
RELATED: This Is What Happens to Your Body When You Stop Exercising
Stretches
Can’t take your eyes off the screen? Don’t worry. You can do these six simple poses as the plot unfolds. Aim to hold each for 90 seconds.
Newspaper Stretch
Sit tall with knees bent and feet flat on floor. Place hands at sides; palms face back. Walk hands back until torso is at a slight angle. Cross right ankle over left knee, and pull left leg into towards body. Repeat with opposite leg.
Butterfly Stretch
Sit tall with shoulders relaxed, knees bent and soles of feet touching; place hands on feet. Tighten abs and then fold forward slowly. Hold; return to start. For an even greater stretch, lower elbows to inner thighs and push down on thighs.
Groiner Stretch
Start in upward-facing dog, keeping legs on floor. Step right foot to outside of right hand, coming into a low lunge, and hold. Bring left foot back to plank and then repeat movement on opposite side. Want a deeper stretch? Lower down to forearms.
Up Dog
Lie facedown with elbows bent and palms at sides. Push into hands, straightening arms. Push into the tops of feet to lift thighs. Hold, and then release.
Shoulder Stretch
Sit tall with legs bent, feet flat on floor and hands next to hips; palms face back. Slowly walk hands backward as far as possible so that torso begins lowering down toward floor, and hold. Walk hands back in to return to start.
Shoulder Mobility
Sit tall with legs crossed. Grab hand towel between hands, pulling until taut. Raise arms over head, and then lower until towel is behind head. Pull towel to right so right arm is straight and left arm forms a 90-degree angle. Pull towel to left to repeat motion. Continue alternating back and forth.
RELATED: Find Your Perfect HIIT Routine With These Top Workout Videos
90-Second intervals
Now it’s time to really work. These three combos will get your heart pumping and that calorie furnace burning. Start with 2 reps of each exercise and increase in a ladder, going to 4 reps per exercise, 6 reps, and continuing for as many reps as possible for 90 seconds.
Jump Squats
Stand with feet shoulder-width apart, chest high, abs drawn in, and hands clasped in front of chest or straight out with palms down. Once hips are slightly below parallel, jump up explosively, swinging arms behind you. Upon landing, squat back down, and repeat.
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Squat Thrusts
Squat down and place hands on floor in front of you. Jump feet out so that you’re now in a plank. Jump feet back in towards hands. As you rise to stand, jump up explosively. Make it harder: add in a pushup after the plank.
Bicycle Crunches
Lie faceup with knees bent, feet flat on floor, and hands lightly behind head. Press lower back into ground, pull abs in and lift head, shoulders, and upper back off of floor. Twist torso as you simultaneously bring left elbow and right knee in toward each other while straightening left leg. Draw right knee back in and immediately repeat the movement with the opposite side; continue alternating.
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V-Ups
Lie faceup with legs and arms straight. Reach arms over head. Lift arms and legs slightly off of the floor. Engage abs, lift torso and legs as if trying to touch hands to toes. Lower back down; don’t let legs or arms touch ground. Repeat.
Jump Lunge
Start with feet hip-width apart. Step right foot forward about 2 feet and lower into a lunge, making sure knee does not go past ankle. Jump up, switching position of legs in the air, so that you land in a lunge with left foot forward. Continue alternating.
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Towel Ski Jumps
Place a rolled-up towel on floor, standing to the left of it with feet together and hands on hips. Jump up and over the towel, landing lightly on the floor so that you are now standing to the right of the towel. Continue jumping over the towel as quickly as possible.
9 Simple Exercises You Can Do During Your Next TV Bingelundi 4 décembre 2017
vendredi 1 décembre 2017
Treadmills Were Invented to Punish Prisoners (and We Totally Get Why)
jeudi 30 novembre 2017
Prehistoric Women Had Stronger Arms Than Competitive Rowers Today
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This article originally appeared on Time.com.
Today’s athletes may be strong, but they’ve got nothing on prehistoric women who spent their days harvesting crops and grinding grain. According to a new study in the journal Science Advances, the average woman who lived during the first 6,000 years of farming had stronger upper arms than modern-day female rowing champions.
The study “highlights the scale of women’s labor in prehistoric agricultural communities, and the hidden history of women’s work across thousands of years of farming,” says study author Alison Macintosh, a postdoctoral anthropology researcher at the University of Cambridge in the UK.
Previous research has compared women’s bones to men’s of the same era, the authors write in their study. But male bones respond to strain in a more visibly dramatic way than female bones, they explain, which has caused scientists to underestimate the true nature and scale of the physical work done by women in prehistoric societies.
In this study, researchers used a CT scanner to analyze the arm and leg bones of living women, and compared them to those of Central European women who lived between 7,400 and 3,500 years ago—a time period that included early Neolithic agricultural eras into the Middle Ages. The living women were selected to represent a range of physical activity levels and included runners, rowers, soccer players and people with more sedentary lifestyles.
The researchers found that the early Neolithic skeletons (women who lived between 7,400 and 7,000 years ago) had leg bones of similar strength to today’s female athletes. But even when compared with women on Cambridge’s championship rowing team, the prehistoric women’s arms were 11-16% stronger for their size. They were also 30% stronger than the arms of the non-athletes analyzed in the study.
Women from the Bronze Age (4,300 to 3,500 years ago) had 9-13% stronger arm bones than today’s rowers, but they also had 12% weaker leg bones.
The researchers suspect that the early women’s superior arm strength came from the daily work they likely put in tilling soil, harvesting crops by hand and grinding grain to make flour. “For millennia, grain would have been ground by hand between two large stones called a saddle quern,” says Macintosh. “In the few remaining societies that still use saddle querns, women grind grain for up to five hours a day.”
Women were also likely involved in fetching food and water for livestock, processing milk and meat and converting animal hides and wool into textiles—evidenced by the variety of different behavior patterns reflected in their bones. Prior to the invention of the plough, the authors say, they also spent time manually planting, tilling and harvesting crops.
“By interpreting women’s bones in a female-specific context, we can start to see how intensive, variable and laborious their behaviors were,” says Macintosh. Comparing their bone characteristics to living people—whose exercise levels are known—also provides a better understanding of the real amount of physical activity these women got on a regular basis. (The Cambridge rowers, for example, trained twice a day and rowed an average of 75 miles a week.)
“It can be easy to forget that bone is a living tissue, one that responds to the rigors we put our bodies through,” Macintosh adds. Bone reacts and adapts to strain—like physical impact and muscle activity—by changing in shape, curvature, thickness and density.
MORE: Why Weight Training Is Ridiculously Good For You
Bone strength is affected by factors other than behavior, Macintosh says, including genetics, nutrition and overall health. These differences between prehistoric and modern women could affect some of the results, she says, although behavior “is still likely to be responsible for the bulk of these differences that we’re seeing.”
“Our study suggests that this labor was likely more rigorous and intensive than what is required of most living rowers in their sport,” says Macintosh. “Our work also highlights the huge variability in the daily activities of women, giving us a wider appreciation of the scale and variability of things that women were likely doing in their daily lives.”
In today’s industrialized societies, strenuous physical activity is less common and easier to avoid, Macintosh adds—and for the human species as a whole, bone strength and mobility have suffered because of it. The study serves as an important reminder, she says, about the importance of exercise—recreational or otherwise, and for men and women alike—for building and maintaining healthy bones.
Prehistoric Women Had Stronger Arms Than Competitive Rowers TodayWhat Are Shin Splints and How Can I Get Rid of Them?
mardi 28 novembre 2017
The 15-Minute Home Workout to Survive the Holidays
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This article originally appeared on DailyBurn.com.
For most, the holiday season means a whole lot of travel, food and to-dos…and little time, space or energy for exercise. But your fitness doesn’t have to take a backseat to a packed seasonal schedule — and this home workout, made up of just five exercises (all from Daily Burn 365), is proof.
The total-body bodyweight routine is low-impact, so you won’t bother others by jumping around. And you don’t need any equipment, either. Plus, you’ll target multiple muscles in each efficient move, working your body from top to bottom along the way. All you need is 15 minutes and a space the size of an exercise mat. Follow along pre- or post-feasting with the fam — or better yet, both.
RELATED: The 7 Best Strength Exercises You’re Not Doing
The Home Workout You Need This Holiday Season
Perform each combination exercise below in order for 40 seconds each. Rest for 20 seconds between each exercise — or skip the breather and keep going if you have the stamina. Repeat the circuit at least twice for three total rounds.
GIF: Daily Burn 365
1. Walk Out to Shoulder Tap
How to: Start standing with feet hip-width apart (a). Reach down to touch the ground (try to keep your legs straight) and walk your hands out to a high plank position (b). Tap your left shoulder with your right hand, then your right shoulder with your left hand. Engage your legs, abs and glutes so your hips stay steady (c). Walk your hands back to your feet and stand up (d). Repeat.
RELATED: 5 Planks, 10 Minutes: Your Ultimate Ab Workout
GIF: Daily Burn 365
2. Lunge to Front Pull
How to: Start standing with feet a little wider than hip-width apart, toes pointed slightly outward. Bring your arms straight up overhead (a). Lower into a sumo squat as your pull your elbows down and back by your sides (b). Stand back up, bringing arms overhead (c). Next, turn to your right as your bring your arms down to shoulder height and lower into a lunge, both knees bent to 90 degrees (d). Stand back up, bringing arms overhead (e). Repeat the turn and lunge, this time turning to your left side (f). Continue alternating sides with a front pull between each lunge.
GIF: Daily Burn 365
3. Shuffle Side Punch
How to: Start standing with feet a little wider than hip-width apart. Hold your fists at your face like a boxer (a). Shuffle your feet, taking two steps to the left (b). Using your hips to help drive the movement, punch your right arm out to the side, palm facing downward. Then quickly bring your fist back to your face (c). Shuffle to the right two steps (d). Then punch your left arm out to the side, palm facing downward and then quickly bring your fist back to your face (e). Repeat.
RELATED: The Kickboxing Workout That’s All About Abs
4. Plyo Lunge with Bent Over Row
How to: Start standing with feet staggered so your left leg is in front, knee bent. Hinge forward at the hips about 45 degrees and straighten your arms out in front of you (a). Pull your elbows back, keeping them in close to your sides, then straight them back out to perform the row (b). Jump to switch your footing, bringing your right leg forward with knee bent (c). Repeat the row (d). Continue alternating your lunge stance with a row between each.
GIF: Daily Burn 365
5. Boat to Side Plank
How to: Start sitting on a mat. Lean back about 45 degrees and bring your knees up into a tabletop position, arms straight out by your legs. You should be in boat pose with knees bent (a). Roll onto your left side to hit a side plank, legs out straight, elbow under your shoulder and creating a straight line from shoulders to hips to ankles (b). Roll back onto your butt to hit boat pose again (c). Then roll onto your right side to hit a side plank (d). Repeat, performing boat pose between each side plank.
The 15-Minute Home Workout to Survive the Holidays6 Instagram Stars Share Their Favorite Time to Work Out
mercredi 22 novembre 2017
Is Loud Music in Workout Classes Bad for Your Ears?
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That cranked-up stereo definitely isn’t great for your ears. Adults can safely bear a noise dose of less than 85 decibels for eight hours a day, per the National Institute for Occupational Safety and Health. And the max amount of time shrinks quickly the louder the noise gets. For instance, adults can tolerate 94 decibels for only one hour before it becomes potentially damaging to their hearing. And the music in some workout classes these days is blasted as loud as 99 decibels, a recent study found.
RELATED: Got Ringing in Your Ears? Here's How to Cope With Tinnitus
That probably won’t tear you away from your favorite class, which is likely only an hour or less. But next time, see if you notice any ringing or buzzing in your ears (a.k.a. tinnitus) after class. If you do, I suggest you start wearing earplugs to prevent any long-term or permanent hearing loss. Earplugs will only muffle the noise, so you should still be able to hear the music. Some studios offer earplugs to clients for free (ask at the front desk), or you can pick up a pack at the drugstore and stash them in your gym bag. And don’t forget to watch the volume if you’re working out on your own and listening to music with headphones. As a rule, if someone near you can hear the music through your headphones, it’s too loud.
Health’s medical editor, Roshini Rajapaksa, MD, is assistant professor of medicine at the NYU School of Medicine.
Is Loud Music in Workout Classes Bad for Your Ears?Janet Jackson Lost 70 Pounds Without Doing Any Cardio
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This article originally appeared on InStyle.com.
Janet Jackson is looking better than ever. Not only did the 51-year-old star recently welcome a baby girl, Eissa, she also is in the best shape of her life.
If you think she's been pounding the treadmill or doing some intense spin classes, think again. The famous singer and her trainer devised an entirely new workout plan, and she's lost 70 lbs. without doing any cardio. While still rigorous—they worked out together four times a week for a minimum of 45 minutes—the intense training skipped exercises that tend to be hard on the body.
"We were doing three or four exercises with weights back to back," Jackson's trainer Paulette Sybliss told E! News. "What that does—you would look at her and think she'd done like an hour of cardio with me—but when you're working with weights and you're working the muscle that way, it elevates the heart rate, but also it's creating that fat burning affect both during the session and also when she left me, and that was key."
RELATED: Janet Jackson Makes Rare Red Carpet Appearance in Skintight Leather Skirt
While their initial goal was to lose weight, they're now focusing maintaining her figure and staying healthy. "We're not looking to lose any weight whatsoever," Sybliss continued. "She looks incredible and she's so fit, but she's also healthy."
Despite her focus on staying in incredible shape, Jackson also makes sure to treat herself occasionally. "If Janet feels that she needs to have a chocolate cake, go ahead and have a chocolate cake. You're not eating it every day. You won't get fat overnight."
Janet Jackson Lost 70 Pounds Without Doing Any Cardio6 Instagram Stars on What People Get Wrong About Fitness
Quick 3-Move Cardio Workout from Bob Harper
Photo: Daily Burn Black Fire
This article originally appeared on DailyBurn.com.
You don’t always need tons of equipment to get a heart-pumping, sweat-dripping workout. And you don’t even need many moves. With a little help from celeb trainer Bob Harper (and his Daily Burn workout program, Black Fire), you can get a serious cardio workout in just three exercises — no treadmill, elliptical or bike required. The secret to seeing results while still keeping it simple: working hard and moving fast, without sacrificing form. So step off the machine to step up your stamina with this quick cardio workout you can do anywhere. It’s time to test your limits.
RELATED: 6 Plyometric Exercises for a No-Running Cardio Workout
Bob Harper’s 3-Move Cardio Workout
Each exercise below works your entire body — cardiorespiratory system included. Start with a three- to five-minute warm-up and then get moving. Aim to perform this workout as a ladder, doing one rep of each exercise on the first round, two on the second, three on the third, and so on. See how many reps of each move you can complete in 20 minutes. If you repeat the workout another day, try to beat that number — because a little friendly competition with yourself offers some real motivation. Take a breather when you need it, but keep in mind: The harder you push, the more calories you burn. Ready, set, sweat!
RELATED: 7 Mobility Exercises to Never Skip Before a Workout
1. Wide Mountain Climbers
How to: Get in a high plank position, with your hands on the ground or on a box or chair in front of you. You should form a straight line from shoulders to hips to ankles (a). Step or jump your right foot to the outside of your right hand (b). Using your abs, lift your hips and jump to switch your feet so your right leg goes back to plank position and your left foot steps to the outside of your left hand (c). Continue alternating.
RELATED: 5 Mountain Climbers for Seriously Sculpted Abs
2. Dumbbell Swings
How to: Start with feet just a little wider than hip-width apart. Hold a medium to heavy dumbbell with both hands down in front of you (a). Inhale and hinge at the hips, lean forward with a flat back and bend your knees slightly as you bring the dumbbell between your legs (b). Using the power of your glutes and hamstrings, exhale and thrust your hips forward to bring the dumbbell straight up overhead as you straighten your legs. Make sure you engage your abs to stand upright at the top — don’t lean backward (c). Let the dumbbell naturally come back down and between your legs (d). Repeat.
RELATED: How to Kettlebell Swing Like the Pros
3. Hand Release Push-Up
How to: Start in a high plank position, wrists under shoulders and body in a straight line from shoulders to hips to ankles (a). Lower all the way down to the ground. Your elbows should point backward as you go, and your body should remain in a solid plank position (b). At the bottom, pick your hands up off the floor briefly (c). Then place them back down, in line with your shoulders (d). Push yourself back up to the top of a plank, keeping your body in a straight line. Don’t round or arch your back (e). Repeat.
Quick 3-Move Cardio Workout from Bob Harper6 Dance Cardio Workout Videos That Will Get You Out of Your Exercise Rut
The Best Fitness Gear to Buy in Old Navy’s Black Friday Sale
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You can’t beat the price of Old Navy workout clothes on a regular day, but this Black Friday, your new favorite fitness gear is an even better deal. In addition to their outrageously amazing $1 cozy sock sale, Old Navy is kicking off a three-day sale starting Wednesday, November 22. From Thanksgiving Eve through Black Friday, you’ll get 50% off your entire purchase (no coupon code required), and many other items will be marked down to $10 or less. Here’s the cute, long-lasting workout wear we’ll be adding to our cart at oldnavy.com. An entire head-to-toe look (and more) for a grand total of under $150!
High-Rise Mesh-Panel 7/8-Length Leggings (regularly $33, now $16.50; oldnavy.com)
You can’t go wrong with a flattering high-rise legging and an on-trend cropped ankle, but these bottoms also boast chafe-preventing seams and moisture-wicking technology. Plus, this beautiful berry hue is literally called “Magical Potion," which is what all our workouts should feel like they’ve been blessed with, right?
Go-Warm Quilted Hybrid Jacket (regularly $70, now $35; oldnavy.com)
This half-puffer, half-hoodie gives the illusion of a vest and is perfect for bundling up on your way to and from spin class, thanks to its cozy fleece collar and sleeves.
Slub-Knit Performance Hoodie (regularly $23, now $11.50; oldnavy.com)
Super-soft and lightweight, this long-sleeve option is perfect for winter workout layering. Thanks to the flattering tunic cut, though, we wouldn’t blame you for adding this to your athleisure rotation, either.
High Support Adjustable-Strap Sports Bra (regularly $33, now $16.50; oldnavy.com)
At this price, you should stock up on multiple sports bras to last you throughout the year. Molded cups, two layers of moisture-wicking fabric, and an adjustable hook-and-eye closure (with a cute back too!) won’t disappoint.
Semi-Fitted Run Shorts (regularly $17, now $8.50; oldnavy.com)
In a fun floral print, these lightweight, moisture-wicking shorts will make your winter workouts feel (at least a little?) more like spring. Bonus: They even have a small pocket along the front interior.
Ultra-Light Mesh-Trim Racerback Tank (regularly $17, now $8.50; oldnavy.com)
Can you ever have too many workout tanks? Not when they’re this affordable–and this cute. The mesh trim shows a little peekaboo of skin and will keep you cool through hot yoga.
Graphic Tulip-Hem Performance Tee (regularly $17, now $8.50; oldnavy.com)
You’ll want to save this semi-cotton, super-fun tee for after you hit the showers because it’s just too cute to get sweaty! Only for the most confident of coffee-lovers.
Mid-Rise Slim Heathered-Stripe Track Pants (originally $40, now $20; oldnavy.com)
You'll want to wear these retro-inspired sweats all winter long. A tapered leg and tuxedo stripe give these joggers an effortlessly chic vibe. Also good: Hidden zippers at the ankles make them even comfier.
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Want to Live Longer? Every Movement Counts, Even Cleaning the House
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This article originally appeared on Time.com.
You don’t have to break a sweat to reap the health benefits of physical activity, according to new research in the Journal of the American Geriatrics Society. In a study of women age 65 and older, just 30 minutes a day of light exercise—like running errands and cleaning the house—was linked to a lower risk of death.
Moderate-intensity exercise, like leisurely bike riding or brisk walking, was associated with an even greater reduction in risk. The authors say that improving doing more light and moderate physical activity could be almost as effective as rigorous exercise at preventing disease and prolonging life. “The paradigm needs to shift when we think about being active,” says senior author Andrea LaCroix, professor of family medicine and public health at the University of California San Diego.
For the study, LaCroix and her colleagues asked 6,000 women, ages 65 to 99, to wear activity-tracking accelerometers for seven days as they went about their daily activities. The women were then followed for an average of three years.
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Based on the data from the women’s activity trackers, the researchers found that those who got at least 30 minutes of light physical activity a day were 12% less likely to die, compared to those who got less. Those who got an additional 30 minutes of moderate activity were 39% less likely to die.
Light physical activity includes just about any type of behavior that isn’t sitting down: walking to the mailbox, strolling around the neighborhood and doing laundry. Activities like these account for more than 55% of older adults’ daily activity, says LaCroix, so the fact that they were protective in this study is very good news.
“We’ve always been told that this type of activity isn’t enough to do you good,” says LaCroix. “But what we have here is solid evidence that light physical activity reduces a woman’s risk of dying over the next three to four years—and we see the benefits are substantial and independent of moderate-to-vigorous physical activity.”
MORE: TIME’s Guide to Exercise
The study could not show a cause-and-effect relationship between activity level and risk of death, only an association. But the link was present in all types of women in the study, including those of all races and ethnicities, women who were obese and those who were not, women with high and low functional abilities and women older and younger than 80.
As adults get older, they expend more energy doing the same activities they did when they were younger, LaCroix says—so they don’t need to exercise as much, or as intensely, to burn the same amount of calories or get their heart rate up. “We know that people of different ages need different amounts and intensities of exercise to get the same result,” she says. “It’s not one size fits all.”
But national guidelines still recommend that adults over age 65 follow the same guidelines as younger people: to get at least 150 minutes of moderate-to-vigorous physical activity per week. And recent analyses, compiled from studies in which adults self-reported their levels of physical activity, have suggested that older adults have to log moderate-to-vigorous exercise in order to reduce their risk of early death.
LaCroix says her new study refutes that research and shows that older adults can still benefit at levels below the moderate-to-vigorous guidelines. Questionnaires used in self-reported studies don’t do a good job of encompassing all the ways people get physical activity throughout the day, she says, which may have skewed previous study results. “What makes our study stronger than those others is that we used a device that was able to measure all of the movements we do in our daily lives,” she says.
The researchers hope their work sparks more discussion about how people—especially older ones—think about exercise and their goals for being active. “I think the current guidelines are discouraging to older people who don’t believe they can do 150 minutes of hard exercise,” LaCroix says. “They throw up their hands and think, ‘that’s not for me.’ But everyone does light physical activity, and the idea that doing more of it can have substantial health benefits should be welcome news.”
Want to Live Longer? Every Movement Counts, Even Cleaning the House