vendredi 30 juin 2017
jeudi 29 juin 2017
The Best Low-Impact Workouts for Weight Loss
jeudi 22 juin 2017
Got 10 Minutes? This Kettlebell Workout Only Has 3 Exercises
This article originally appeared on Life by Daily Burn.
It’s time to show up to your workout with bells on — and we’re not just talking about your enthusiasm. Kettlebells deliver a unique and powerful workout that’s hard to mimic with other equipment. Just take it from Dara Theodore, a lead trainer for Daily Burn’s new DB10 program (now available for premium users) and kettlebell-certified instructor. “Kettlebells have an edge in improving core stability, range of motion, strength and endurance,” she says. “The handle and position of the weight allow for more seamless transitions from skill to skill, providing a great metabolic workout.”
In other words, you’ll blast mega calories and build muscle all over with each kettlebell move. And that’s especially true when you follow these three combo exercises, borrowed from Theodore’s DB10 workout. “Together, these skills effectively work your lower body, upper body and core,” she says. “They utilize push and pull motions and represent movement in all planes of motion.” So ring that bell — we have a winner!
GET EARLY ACCESS: Daily Burn’s DB10 Program
3 Exercises for a Quick, Effective Kettlebell Workout
Like every workout in the DB10 program, you can complete this kettlebell workout in less time than it takes to boil your post-cardio pasta. Continuously do six reps of each move, in order, until your 10 minutes is up. Also known as an AMRAP routine — as many rounds as possible — try to take as little rest as possible between rounds. “This can be a good benchmark for you to test over time,” Theodore explains. As your fitness level increases, the number of rounds you complete should increase, too.
Now, grab both a heavy kettlebell and a lighter one that you can lift. Then push hard through the full 10 minutes, while maintaining solid form. You’ll see just how much strength and cardio work you can ring in, in just a few minutes flat.
RELATED: 10-Minute Workouts to Get Fit Fast with DB10
GIF: Daily Burn DB10
1. Reverse Lunge to Press
How to: Using a lighter weight kettlebell than what you’d use to swing, stand and hold the kettlebell in racked position (over your wrist and at your shoulder) with your right hand. Feet should be hip-width apart (a). Step your left leg back into a reverse lunge, both knees bent 90 degrees (b). Step back up to hip-width apart (c). Then press the kettlebell straight over head, keeping your abs engaged so you maintain a neutral spine position (d). Repeat, then switch sides.
TRY IT FIRST: Daily Burn’s DB10 Program
GIF: Daily Burn DB10
2. Goblet Clean to Squat
How to: Start standing with feet hip-width apart. Place a heavier kettlebell between your feet, the back of it in line with your toes (a). Hinge forward at the hips, keeping your back flat and grab the kettlebell handle with both hands (b). Drive through your legs and lift the kettlebell to your chest, catching it at the bottom of the handle with both hands (c). Push your hips back and lower your butt down to do a deep squat, keeping the kettlebell at your chest (d). Then drop the kettlebell back down to the ground, bringing your hands back on top of the handle (e). Repeat.
RELATED: How to Kettlebell Swing Like the Pros
GIF: Daily Burn DB10
3. Lateral Lunge to Row
How to: Start standing with feet just a few inches apart. Hold the lighter kettlebell with your left hand (a). Step to the side with your right leg, push your hips back and lower your butt down to perform a lateral lunge. Kettlebell comes to the inside of your left foot, slightly across your body (b). Step back up to stand (c). Next, step back with your left leg, hinge forward at the hips and rest your right forearm on your right thigh (d). Perform one row with your left hand by pulling your elbow back and hand up to your chest (e). Step back up to stand and repeat. Then switch sides.
Got 10 Minutes? This Kettlebell Workout Only Has 3 Exercisesmercredi 21 juin 2017
mardi 20 juin 2017
lundi 19 juin 2017
Yoga and Meditation Can Change Your Genes, Study Says
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This article originally appeared on Time.com.
Yoga and meditation may do more than just help you feel relaxed in the moment. A new scientific review suggests that these and other mindfulness exercises can actually reverse stress-related changes in genes linked to poor health and depression.
In the new paper, published in Frontiers in Immunology, British researchers analyzed the findings from 18 previously published studies—involving a total of 846 people—on the biological effects of meditation, yoga, breathing exercises, Qi gong and Tai Chi. Together, the authors say, the studies show that these mind-body exercises appear to suppress the expression of genes and genetic pathways that promote inflammation.
Inflammation can temporarily boost the immune system, and can be protective against infection and injury, the authors write in their paper. But in today’s society, in which stress is primarily psychological, the body’s inflammatory response can become chronic and can impair both physical and mental health.
Researchers found that people who practiced these activities regularly had fewer signs of inflammation, including a decrease in their production of inflammatory proteins. This signals “the reversal of the molecular signature of the effects of chronic stress,” they wrote, which may translate to a reduced risk of inflammation-related diseases and conditions.
Environment and lifestyle can both affect which genes are turned on and off, and that can have real effects on disease risk, longevity and even which traits get passed on to future generations. Stressful events, for example, can activate the fight-or-flight response and trigger a chain reaction of stress-related changes in the body—including activating specific genes involved in making proteins that produce inflammation.
Lead author Ivana Buric, a PhD student in Coventry University’s Brain, Belief and Behaviour Lab in England, says her team was surprised to see that different types of mind-body techniques had such similar effects at the genetic level. “Sitting meditation is quite different than yoga or Tai Chi,” she said in an email, “yet all of these activities—when practiced regularly—seem to decrease the activity of genes involved in inflammation.”
This is a relatively new field of research, she adds, and it’s likely that similar benefits could be obtained from other lifestyle changes like healthy eating and exercise. There aren’t yet enough studies to know how activities like yoga compare to other types of physical activity in terms of altering gene expression.
Buric says the existing studies suggest that mind-body interventions “cause the brain to steer our DNA processes along a path which improves our well being.” She also emphasizes that inherited genes are not static and that DNA activity can depend on things people can control. “By choosing healthy habits every day, we can create a gene activity pattern that is more beneficial for our health,” she says. “Even just 15 minutes of practicing mindfulness seems to do the trick.”
Yoga and Meditation Can Change Your Genes, Study Saysvendredi 16 juin 2017
4 Exercises for Sexier Shoulders From a Celebrity Trainer
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Summer is in full swing, and it's become clear that one of the biggest trends for this sun-filled season is cutout sleeves. Translation: Shoulders are going to be on the scene this summer. Though celebrity trainer Gunnar Peterson argues that they never left: “Shoulders have always been in style,” he says. “They are like the little black dress of the upper body.”
Whether new fad or old hat, it’s time to give yours a little extra love, so they'll be strong, sculpted, and ready to show off during the these dog days and beyond. To do that, you have to work them from all angles. “The shoulder has three heads: the anterior, medial, and posterior head,” explains Peterson, who is the director of training and endurance for the Los Angeles Lakers. “You have to train all three.” He also notes that the leaner you are, the more muscle separation you’ll show.
Follow along with Peterson’s four-move shoulder circuit in the video above, and you’ll be reaching for those tank tops in no time.
RELATED: 27 Fat-Burning Ab Exercises (No Crunches!)
Front Raise
Stand with feet hip-width apart and a dumbbell in each hand at thighs; palms face back. Raise dumbbells straight up to eyebrow height, keeping arms straight. Slowly lower back to start and then repeat.
Lateral Raise
Stand with feet hip-width apart and a dumbbell in each hand at sides; palms face in. Maintaining a slight bend in elbows, raise arms straight out to sides to shoulder level. Slowly lower back to start and then repeat.
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Rear Deltoid Raise
Stand with feet hip-width apart, knees soft, and a dumbbell in each hand at sides; palms face in with a slight bend in wrists. Hinge forward at hips and lower down so that torso is almost parallel to floor. Keeping a slight bend in arms and back flat, raise arms out to sides until they are in line with body, and squeeze shoulder blades together. Slowly lower back to start and then repeat.
Overhead Press
Stand with feet hip-width apart, a slight bend in knees and wrists at shoulder-height and a dumbbell in each hand; palms face forward. Press dumbbells directly overhead. Pause, and then slowly lower back down, and repeat.
Peterson’s Tip: “If you start to fail—you can’t do the move properly and your form is compromised—and you are in the 5, 6, 7 rep range, lighten up the weight. If you are cranking out 15 reps and are still fresh as a daisy at the end, add some weight. You want to get to where you are reaching technical failure between 12 and 15 reps.”
4 Exercises for Sexier Shoulders From a Celebrity TrainerWhy You Should Move Your HIIT Workout to the Pool
This article originally appeared on Life by Daily Burn.
HIIT workouts have been a big hit among gym goers for years now. Understandably so: They crush loads of calories and improve your fitness, fast. But sometimes you need to switch up those all-out-effort intervals to give your body a break — and challenge it in new ways. Enter these pool exercises from Life Time Fitness, EXOS and Speedo’s collaborative class, WTRX.
An important note: This is not your grandma’s aqua aerobics class. You may not hold regular water classes to the same fitness standards as, say, a bootcamp. But that’s exactly why fit pros created WTRX.
“In a nutshell, I wanted to bring sexy back to the pool,” says Rob Glick, senior director of programming and innovation at Life Time Fitness. “When we think about HIIT classes, they’re pretty rugged, pretty intense and pretty sexy. A lot of times when people think about aqua classes, those are not the words people would use.” That is, until now.
RELATED: How to Swim Like an Olympian (Plus an All-Levels Workout)
Making Aqua Workouts Awesome
WTRX, offered at Life Time locations across the U.S., starts with a dynamic warm-up both in the water and on the deck. Then, like classes you might take in a studio, you’ll move around different stations, doing exercises that challenge your muscles and get your heart rate revved. Instructors also mix in high-energy activities, like partner races across the pool, treading water or a quick run of Marco Polo. (Work hard, play hard, as they say.)
Even if some of the exercises performed in WTRX look similar to those you’d do on land, the experience is totally different. And Glick explains several reasons for that.
RELATED: 6 Pool Workouts Worth Diving Into This Summer
First off, the water slows down your movements so you can better your coordination. For example, if you have trouble with a single leg squat or kettlebell swing outside of the pool, you’ll be able to work on your form and execution in the water, Glick explains.
Working out in the water also means less gravity, which leads to less impact on your joints. So you won’t wake up feeling super sore the next day. “Training in water removes the eccentric action of exercises,” says Glick. “That’s where most delayed onset muscle soreness comes from” — that downward phase of lifting.
Finally, it also adds constant resistance to every motion you make and in every direction. For instance, when you do a bicep curl, the downward motion works your triceps as you act against the H2O. Better yet, you’ll lap up the fun factor as you race around the pool.
RELATED: 3 Swimming Workouts for Every Skill Level
5 Pool Exercises to Dive Into
Now it’s time to dip your toes into WTRX with these five pool exercises, borrowed from the class. You can turn them into a HIIT workout by performing each exercise for 30 seconds each — and working at your max exertion level — with 15 seconds of rest in between each. Do as many rounds as possible. Your fresh (water) HIIT workout awaits!
Photo courtesy of Speedo
1. Fly
While the move in WTRX calls for Speedo Fit’s Clutch Paddles, you can also do this without equipment. Just keep your hands in blades, and move quickly but with control through the move. You’ll feel the resistance on both the forward and backward motion.
How to: Stand with your feet hip-width apart, slight bend in the knees. Start with your hands out in front of you, elbows bent about 90 degrees, palms facing each other (a). Squeeze your shoulder blades together as your move your hands back and in line with your torso. Elbows stay bent (b). Keeping the same bent-arm position, use your chest muscles to bring your hands back together in front of you (c). Repeat.
2. Kettlebell Swing
The water might make your weight feel lighter, but you still need solid form. You’ll also feel extra resistance as you drive through your hips and bring the kettlebell upward. Use a dumbbell here if you don’t have a kettlebell.
How to: Start with your feet a little wider than hip-distance apart, holding the kettlebell handle with both hands (a). Inhale and hinge at the hips, bringing the bell between your legs (b). Drive your hips forward as you swing the kettlebell up to about chest height. Exhale at the top and keep your abs engaged as you move (c). Let the weight fall back between your legs as you hinge forward again, then repeat.
RELATED: 7 Impressive Kettlebell Exercises for a Total-Body Workout
Photo courtesy of Speedo
3. Plyo Lunges
This might seem easier than it does on land, but that also means you need to have more control as you lower yourself toward the pool floor. Use dumbbells instead of kettlebells if necessary.
How to: Start standing with a kettlebell in each hand (a). Jump your feet to a staggered position and lower down so each of your knees bend to a 90-degree angle (b). Explode off your feet and switch your legs as you jump. Your opposite foot should land in front. Land softly and lower back down to a 90-degree bend in both knees (c). Jump back up and continue alternating.
RELATED: 5 Power Lunges for Killer Glutes
4. Muscle-Up
Like a push-up but performed from an upright angle, you’ll also get your obliques involved in this move.
How to: Standing in the pool, but close to the deck, place your hands about shoulder-width apart and rest them on the pool deck (a). Push into the deck to lift yourself up and out of the water, as you sit your right hip on the deck, to the outside of your right hand (b). Jump back down into the water, keeping your hands on the deck (c). Repeat on the left side and continue alternating.
Photo courtesy of Speedo
RELATED: Hate Crunches? 6 Better Core Exercises for Beginners
5. Trunk Rotation
In WTRX, you’ll use Speedo Fit’s Push Plate, but a dumbbell also works if you’re trying to limit the equipment. You’ll feel the resistance from all angles, working your core in every direction.
How to: Start standing with your feet hip-width apart, holding a weight with both hands (a). Lower down into a shallow squat and bring the weight straight out in front of you (b). Rotate your torso to the left as you keep your arms straight and move the weight to your left, too (c). Twist your torso all the way to the right, so the weight comes to the right side of your body (d). Continue alternating sides.
Why You Should Move Your HIIT Workout to the Pooljeudi 15 juin 2017
mardi 13 juin 2017
lundi 12 juin 2017
5 Dumbbell Exercises for a Full-Body Burn
This article was originally published on DailyBurn.com.
If you want to kill two workout birds (cardio and strength) with one stone, compound exercises are the way to go. Combo exercises mesh at least two moves into one continuous flow, so you work multiple muscles and build functional strength. Pick up the pace to kick your heart rate into high gear, adding cardio benefits, too. Or, intensify your workout by adding dumbbells.
“Compound movements access multiple joints and muscle groups, thereby offering a more complete workout in less time,” says Dara Theodore, one of the three lead trainers for Daily Burn’s Power Cardio program. “The moves in Power Cardio are total-body, which makes them very beneficial for building strength and burning calories.”
Theodore likes using dumbbells over weight machines for compound exercises, because they challenge your stability. This forces you to use more muscles to maintain proper form.
“Dumbbells are really accessible and can be less intimidating [than machines] because most people are more familiar with them. They also allow great range of motion,” Theodore says. “You can pretty much do anything with them!” Get started now with this total-body dumbbell workout, featuring a few of our favorite moves from Power Cardio.
TRY IT NOW: Daily Burn’s Power Cardio Program
Your Total-Body Dumbbell Workout
These total-body compound exercises from Theodore’s “Build and Burn” Power Cardio workout turn up the burn from head to toe. Do eight reps of each move and repeat the sequence for two to three rounds.
1. Renegade Row to Frogger
Targets: Core, arms and glutes
Before you try the renegade row, Theodore recommends practicing the perfect plank! (Get our full tutorial here.) The goal of the frogger is to get your feet outside of your hands and keep your weight in your heels, Theodore says.
How to: Get into a high plank with one dumbbell in each hand and shoulders directly over wrists. Your feet should be slightly wider than hip-distance apart to keep your hips from rocking side to side (a). Pushing into the left dumbbell on the floor, row the right dumbbell upward, retracting your right shoulder blade and pulling your right elbow in by your side (c). Repeat the same movement on the left side (d). From the plank position, jump your feet forward so they land outside of your hands. Then, take your hands off the dumbbells and bring them up to chest height (d). This is one rep. Repeat.
RELATED: Blast Calories, Build Muscle with Daily Burn’s Power Cardio
2. Reverse Lunge and Curl
Targets: Glutes and biceps
In addition to strengthening and building power in your glutes, lunges offer a great balance and stability challenge. In a split stance, you have to recruit more muscles to keep your back and chest upright. “I like to focus on pulling myself up from the lunge position with the front leg, rather than pushing off the back leg to stand. I find that this pull motion activates the larger muscles of the glutes even more,” Theodore explains.
How to: Stand with feet hip-distance apart holding a dumbbell in each hand down by your sides (a). Step your right foot back and lower your body to the floor, bending your knees to a 90-degree angle. Make sure your right knee lowers just above the floor (b). As you bring your right foot back up to stand, perform a bicep curl (c). This is one rep. Continue, alternating sides.
3. Dumbbell Squat to Press
Targets: Glutes, arms and shoulders
Also known as a thruster, the squat to press is a total-body exercise, which makes it great for conditioning. “The force generated from the lower body — glutes, hamstrings and quadriceps — gets transferred to the upper body,” Theodore says.
How to: Stand with your feet hip-distance apart holding a dumbbell in each hand in the rack position (a). Squat down, keeping your weight in your heels and your butt back and down (b). As you stand back up, press the dumbbells up from your shoulders to overhead (c). Lower back down and repeat.
RELATED: 5 Power Lunges for Killer Glutes
4. High Pull Lateral Lunge
Targets: Glutes, core and back
Theodore likes to think of this exercise as two hinging motions: the deadlift and the lateral lunge. “When we hinge at the hip, we drive the glutes back and simultaneously brace the core to keep it engaged. Your back will remain straight if your core is engaged,” she says. Theodore defines bracing your core as contracting all the muscles that surround the spine, as you would do when bearing down or giving a sharp exhale.
RELATED: 3 Quick HIIT Workouts for Beginners
How to: Stand with your feet hip-distance apart with a dumbbell in each hand, held slightly in front of you, palms facing backward. Hinge forward at the hips with a straight back (a). Bracing your core and keeping your back flat, squeeze your glutes to stand back up. As you reach the top of your stance, pull the dumbbells up to shoulder-height, bending your elbows out to the sides (b). Then, take a big step to your right, pushing your hips back and butt down to lower into a lateral lunge. Aim to get your right thigh parallel to the floor. At the same time, bring the weights down by your feet (d). Stand back up, bringing your right foot to hip-distance (e). Repeat the same movement on the left side. Continue alternating.
RELATED: How to Kettlebell Swing Like the Pros
5. Tricep Extension Swing
Targets: Triceps and glutes
Although you normally do swings with kettlebells, this dumbbell variation provides the right placement for your hands and shoulders in the tricep extension, Theodore says.
How to: Stand with your feet hip-distance apart holding one dumbbell, with a hand on each end (a). Hinge forward with a flat back to bring the dumbbell between your legs (b). Then, driving from your hips, swing the dumbbell up overhead (c). Bend your elbows at the top to complete a tricep extension. Your elbows should frame your face (d). In a slow and controlled movement, extend your arms up (e). Then, swing the dumbbell back down to the hinge position (f). Repeat.
5 Dumbbell Exercises for a Full-Body BurnWhy Planks and Push-Ups Are Killing Your Wrists (and What to Do About It)
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Have you ever had to come out of a high plank not because your core was on fire—but because your wrists were? Certain strength moves put a lot of pressure on your forearms. There's good news for the sore-wristed though: Simple adjustments and smarter stretching can help you avoid that annoying ache.
"Wrist pain and discomfort during [a workout] is likely due to improper wrist positioning, overloading weak structures, or overuse," explains Paul Mostoff, the chief of physical therapy at All Sports Physical Therapy in New York City. "The tendons of the wrist can become hot, painful, inflamed, swollen, and degenerated over time—and trying to work out through the pain can turn a simple acute condition, like tendonitis, into something more serious and chronic."
Take a basic exercise like a push-up: "It keeps the wrist in an extended position while loading your bodyweight through that structure, which will increase the pressure through the carpal tunnel and the wrist joint," Mostoff says. "Do this for several sets, several times per week, and you open yourself up for some wrist discomfort and irritation, especially if your wrists aren't accustomed to that type of exercise."
Other moves that can lead to sore wrists include bench presses, squats while cradling a barbell or free weights, and bicep curls with poor form.
It's also possible that wrist pain is linked to a strength or mobility issue somewhere else, like the shoulders. "The wrists and forearms might be taking more abuse during a workout because the shoulder joint lacks mobility, so the forearm muscles compensate," says Mostoff.
If you suffer from exercise-induced soreness, read on for Mostoff's tips on easing the pain; plus his advice on strengthening your wrists so they can power through your entire resistance routine.
RELATED: 10 Self-Care Strategies for People With Chronic Joint Pain
How to treat wrist pain
The first step (of course) is to stop doing any exercise that irritates the wrist. "You've got to cut off the inflammation and [keep] any further damage from occurring," says Mostoff.
To help your wrists heal, Mostoff recommends applying ice to the area daily, and gently massaging the muscles in the forearm to reduce tension. You might also consider wearing wrist splints to take pressure off the joints, he adds.
While the pain persists, avoid doing any stretches that put the wrist in a bent position (like Downward Dog). But once the inflammation has calmed down, stretching the forearms is another way to help release tension: "Bend the wrist up while keeping the arm and elbow straight and hold for 30 to 60 seconds," Mostoff says. "Reverse the motion and bend the wrist down and hold for another 30 to 60 seconds." To deepen the stretch, use the opposite hand to pull gently on your fingers.
Once you're ready to get back to your strength training routine, you can protect your wrists by wrapping them with athletic tape or wearing a wrist strap. (We like the wrist wraps by Stoic.) Also make sure you always maintain a neutral wrist position. "For example, if you're doing bicep curls, make sure your wrist is completely straight as you curl the weight towards your body," Mostoff says. (Can't keep your wrist aligned? You may be using too much weight.) "If you're doing push-ups, use parallel bars or do the push-up on your knuckles so your wrists are straight while you perform the exercise," he adds.
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How to strengthen your wrists
"The muscles that control the wrist are actually in the forearm," says Mostoff. You can target those muscles with what's called resisted wrist flexion and extension, and pronation and supination. Here's how to do it:
While seated on a bench, grab a dumbbell with an underhand grip (palms facing up), and rest your forearm on your thigh with your wrist hanging off your knee. Allow the dumbbell to lower as far as possible while you relax the wrist. While keeping the forearm still, raise the dumbbell back up as high as possible. Lower slowly and repeat.
"You can also perform this exercise with your palms facing down to reverse the motion and strengthen the opposing muscle groups," Mostoff says.
Another great wrist-strengthening exercise is farmer's walks: Stand tall while holding a pair of dumbbells or kettlebells on either side of your body; palms facing in. Then walk 50 to 100 feet. "Carrying the weight will help improve your overall grip strength and muscular endurance," Mostoff explains.
Finally, you can strengthen the muscles in your hands, which also support your wrists, by playing with silly putty (such as the CanDo TheraPutty set). Roll, squeeze, and spread the putty with your fingers for several minutes a day.
RELATED: The Best Low-Impact Workouts for Weight Loss
When to see a doctor
Call your MD or see a physical therapist if your wrist swells up, or the pain is sharp or severe, says Mostoff. Another sign it's time to seek help: The pain lasts more than one to two weeks, and doesn't improve with ice, rest, and OTC pain relievers like nonsteroidal anti-inflammatory drugs.
Why Planks and Push-Ups Are Killing Your Wrists (and What to Do About It)mercredi 7 juin 2017
The Best Sneakers for Every Workout, According to Our Fitness Editor
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If anyone knows sneakers, it’s Health’s senior fitness editor Rozalynn Frazier. Whether she’s researching products for our monthly gear awards or reviewing Nike’s new running shoe, Roz's job requires her to constantly test the latest sneakers (lucky!). She has so many sneakers and workout clothes, in fact, that she’s had to devote an entire closet to her fitness gear—no easy feat in a New York City apartment.
With so many cool shoes at her disposable, how does the serious sneakerhead decide which pairs she'll keep? We asked the six-time marathon runner to give us a tour of her fitness closet and show us her favorite sneakers for every kind of workout, from crushing a class at notoriously-challenging Tone House (one of her favorite New York City workout studios) to climbing Chamonix-Mont-Blanc in the French Alps. Watch the video above for a full rundown of the sneakers that are "in heavy rotation" for Roz at the moment, then read on for a few pairs we can't stop obsessing over.
Adidas Ultraboost x Parley Shoes
To buy: $200; roadrunnersports.com
This pair boasts "boost technology" in the midsole, which helps you spring forward with every step. "You want to think of it as a spring, like a trampoline," says Roz. "It's very bouncy." She also loves that the knit upper hugs the arch of the foot for a more customized fit. As an added bonus, part of the fabric is made from waste that’s been recycled from the ocean. Sold.
Brooks Ghost 9
To buy: $120; zappos.com
Roz is big a fan of the Brooks Ghost model—so much so that she’s worn the shoe during a handful of her (20 total!) half marathons. In July, the newest edition, Ghost 10, will hit stores. "It's a little more plush," Roz says of the upcoming model. "A little softer, a little lighter." Until then, you can shop the Ghost 9.
Nike Air Zoom Strong
To buy: $110; nike.com
If she’s doing HIIT (such as Tone House), a boot camp workout, or weight lifting, these cross-trainers are one of Roz’s top picks. "It has the Zoom Air technology, so it’s going to be really quick and responsive," she says. "I have this in three different colorways." A thick strap secures the foot and keeps laces tied during even the most intense sweat sessions.
RELATED: 10 Stylish White Sneakers That Go With Everything
Reebok Nano 7
To buy: $130; reebok.com
This durable sneaker was basically made for CrossFit. According to Roz, the sturdy texture won't wear and tear when you're doing box jumps or climbing ropes, and the close-fitting heel locks you down as you squat low. "This is going to be really durable, so you can feel like you can conquer your workout without messing up your shoes, messing up your feet," she says. "And I just think it's kind of cool-looking. Look at the colors!"
Puma Suede Platform
To buy: $100; puma.com
"I love these because of the gold toe," says Roz. The metallic detail makes the stylish pair pop. Roz rocks these on the street or at the office, where they add dressy (but still comfortable) edge to any outfit.
Thanks for the inside (sneaker) scoop, Roz!
The Best Sneakers for Every Workout, According to Our Fitness Editormardi 6 juin 2017
This Hotel Now Has Rooms With Mini Personal Gyms Inside
It’s not always possible to keep up with your workout routine while traveling. So one hotel chain is making it easier to cycle, do yoga, or sweat along to a cardio routine video without ever leaving your room.
Last month, Hilton Hotels debuted their Five Feet to Fitness in-room mini gyms, which offer 11 different fitness equipment options just steps away from the bed and nightstand. Eight rooms are currently available—three at Hilton's Parc 55 San Francisco and five at Hilton McLean Tysons Corner in Virginia.
The chain plans to add more than 100 rooms with mini-gyms around the country by the end of the year, says Ryan Crabbe, senior director of global wellness at Hilton. They'll be available in Hilton hotels in Atlanta, Austin, Chicago, Dallas, Las Vegas, New York, and San Diego.
RELATED: 8 Essentials for Healthy Travel
What kind of workout options will guests have? Features include a stationary Wattbike, medicine balls, sandbags, a Bosu ball, TRX, a yoga mat, and a foam roller, among other gear and accessories. Each room also comes with a a touch-screen "fitness kiosk" that shows guests the right way to use each piece of equipment. The kiosks are also loaded with more than 200 workout videos covering cardio, cycling, endurance, strength-training, HIIT, yoga, and stretching and recovery.
If guests aren't up for a cycling session after a long day on a business trip or sight-seeing, Hilton still has them covered by outfitting each room with other wellness-related features—such as a meditation chair, protein drinks in a hydration station, and mini Biofreeze packets for sore muscles.
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Hilton’s focus on fitness and wellness was driven by feedback from hotel guests and research into how travelers use hotels. A recent study conducted by Cornell showed that while 46 percent of travelers intend to use the hotel gym, only 22 percent end up doing a workout.
“We know that creating a wellness stage right in the hotel room might just be the solution for those guests who need the convenience of being able to get a quick workout in before breakfast or after a long day of business meetings, or those that prefer to workout in the privacy of their own room,” says Crabbe. “We also know that movement and mindfulness make for a better travel experience.”
This Hotel Now Has Rooms With Mini Personal Gyms InsideWhy Weight Training Is Ridiculously Good For You
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This article originally appeared on Time.com.
For many, weight training calls to mind bodybuilders pumping iron in pursuit of beefy biceps and bulging pecs. But experts say it’s well past time to discard those antiquated notions of what resistance training can do for your physique and health. Modern exercise science shows that working with weights—whether that weight is a light dumbbell or your own body—may be the best exercise for lifelong physical function and fitness.
“To me, resistance training is the most important form of training for overall health and wellness,” says Brad Schoenfeld, an assistant professor of exercise science at New York City’s Lehman College. During the past decade, Schoenfeld has published more than 30 academic papers on every aspect of resistance training—from the biomechanics of the push-up to the body’s nutrient needs following a hard lift. Many people think of weight training as exercise that augments muscle size and strength, which is certainly true. But Schoenfeld says the “load” that this form of training puts on bones and their supporting muscles, tendons and ligaments is probably a bigger deal when it comes to health and physical function.
“We talk about bone resorption, which is a decrease in bone tissue over time,” he says. When you’re young, bone resorption is balanced and in some cases exceeded by new bone tissue generation. But later in life, bone tissue losses accelerate and outpace the creation of new bone. That acceleration is especially pronounced among people who are sedentary and women who have reached or passed menopause, Schoenfeld says. This loss of bone tissue leads to the weakness and postural problems that plague many older adults.
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“Resistance training counteracts all those bone losses and postural deficits,” he says. Through a process known as bone remodeling, strength training stimulates the development of bone osteoblasts: cells that build bones back up. While you can achieve some of these bone benefits through aerobic exercise, especially in your lower body, resistance training is really the best way to maintain and enhance total-body bone strength.
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More research links resistance training with improved insulin sensitivity among people with diabetes and prediabetes. One study published in the journal Diabetes Care found that twice-weekly training sessions helped control insulin swings (and body weight) among older men with type-2 diabetes. “Muscle is very metabolically active, and it uses glucose, or blood sugar, for energy,” says Mark Peterson, an assistant professor of physical medicine at the University of Michigan.
During a bout of resistance training, your muscles are rapidly using glucose, and this energy consumption continues even after you’ve finished exercising, Peterson says. For anyone at risk for metabolic conditions—type-2 diabetes, but also high blood pressure, unhealthy cholesterol levels and other symptoms of metabolic syndrome—strength training is among the most-effective remedies, he says.
Strength training also seems to be a potent antidote to inflammation, a major risk factor for heart disease and other conditions, says Schoenfeld. A 2010 study from the University of Connecticut linked regular resistance training with inflammation-quelling shifts in the body’s levels of cytokines, a type of immune system protein. Another study from Mayo Clinic found that when overweight women did twice-weekly resistance training sessions, they had significant drops in several markers of inflammation.
More research has linked strength training to improved focus and cognitive function, better balance, less anxiety and greater well-being.
Some of the latest and most surprising research is in the realm of “light-load training,” or lifting very small weights. “It used to be thought that you needed to lift heavy loads in order to build muscle and achieve a lot of these benefits,” Schoenfeld says. “That’s what I was taught in grad school and undergrad, but now it looks like that’s completely untrue.”
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He says lifting “almost to failure”—or until your muscles are near the point of giving out—is the real key, regardless of how much weight you’re using. “This is a huge boon to adherence, because many older adults or those with injuries or joint issues may not be able to lift heavy loads,” he says.
If all that isn’t convincing enough to turn you onto weights, perhaps this is: maintaining strength later in life “seems to be one of the best predictors of survival,” says Peterson. “When we add strength…almost every health outcome improves.”
“It used to be we thought of strength training as something for athletes,” he adds, “but now we recognize it as a seminal part of general health and well-being at all ages.”
Why Weight Training Is Ridiculously Good For YouFit Mom Explains How Her Husband Helped Her Love Her Stretch Marks
This article originally appeared on People.com.
Sharny Kieser thought she would never feel comfortable in a bikini after having her children because she was self-conscious of the stretch marks her pregnancies left behind.
“I used to not see the point in exercise because my body was covered in stretch marks,” the Australian fitness and diet coach, 36, shared on Instagram. ”‘What’s the point in having a great body if I will never wear a bikini?’ I’d think. If I was ever invited to the beach or a pool party, I’d always decline. On the odd occasion I couldn’t avoid it, I’d stay inside, helping with the food or the cleaning. I would only wear board shorts and t-shirts. I wished so hard that I could one day wear a bikini.”
Kieser’s attitude changed when she overheard her husband talking to his friends about why he thought her stretch marks were beautiful.
“[He explained that] they are a result of the great love a mother has, that she would scar her own body to bring a child to life,” she said. “The more he talked, the more I got it. I had hated myself for the very reasons he loved me. My body wasn’t ruined or disgusting, it had transformed from a selfish girl’s body into a selfless mother’s body, and the scars were a symbol of that transition.”
Overhearing her husband gave her a whole new perspective.
“I looked at my stretch marks and I felt pride,” wrote Kieser. “I felt love: the love of my husband and the love of my children. Each one of them had been nurtured and lived behind those scars for nine months.”
When Kieser learned to appreciate her body, she began to treat it better.
“I wanted to eat healthy, I wanted to exercise, I wanted to do the things I loved,” she said. “ Just by changing the way I looked at myself with love and pride instead of hate, I had found the effortless motivation to care for my body. Because of this tiny little shift in mindset, magic happened… I got the body I had always dreamed of. The bikini body that I thought was not ever going to be possible for me after being covered in stretch marks, it has became a reality for me.”
Kieser decided to create her Fit, Happy, Healthy Mum diet and fitness program to help other moms make the same changes that got her the body of her dreams.
“I want all moms around the world to be proud of themselves and love themselves,” she said. “I want all moms to realize how perfect their bodies are, stretch marks or no stretch marks, IVF or no IVF, vaginal or c-section. You’re perfect. Your kids love you. You should love you. Stop beating yourself up and start loving yourself for the magic that is a mother’s body. ”
Fit Mom Explains How Her Husband Helped Her Love Her Stretch MarksWonder Woman Amazon Warrior and CrossFit Athlete Brooke Ence Wants to Prove that 'Strong Is Beautiful'
This article originally appeared on People.com.
Brooke Ence was preparing for the 2015 Reebok CrossFit Games when she got a call asking if she wanted to portray an Amazon warrior in the upcoming Justice League film.
“[Director] Zack Snyder had come across a picture of me online and asked Warner Bros. to reach out,” Ence, 27, tells PEOPLE. “It took me a little while to accept [the role] because I wasn’t sure it was going to be worth disrupting my career. I was training for the World Finals of the CrossFit Games, but I ended up accepting it. It was a natural thing for me to do Wonder Woman as well after doing Justice League.”
Ence is best known as a competitive CrossFit athlete, but she actually has a background in musical theater and grew up singing and dancing.
“I always thought I would be on Broadway,” she said, but felt she ended up taking a different path because of her physique. “My whole life I’ve been a very muscular girl. I knew all of the dance companies I could never dance for because of the way that I looked.”
Which is why she knew she wanted to be a part of Wonder Woman, portraying the Amazon warrior Penthiselea.
“It couldn’t have been more perfect to be a part of a film where being a powerful, strong woman is not frowned upon,” she says. “It’s super empowering to all ages and sexes. It could not have been a better role for me.”
Because she was already in CrossFit shape, Ence didn’t have to strength train for the film, but she did have to do some stunt training.
“We did stunt practice a couple of days a week,” she says. “I had to know how to use the sword. The swords weren’t light! Luckily for me, I grew up dancing so it was like second nature because it’s like choreography. I also grew up riding horses, and we were training on horseback every day. Riding horses was by far my favorite [part of training].”
Ence says getting to work alongside Gal Gadot and the other strong women in the film was “a fantastic experience.”
“The best thing is knowing that I was part of something that will mean a lot and will send a very positive message for boys and girls and men and women for years to come,” says Ence. “I got to play a role that means so much to me as a woman, and as a strong woman. It [shows that] strong is beautiful, strong is powerful, but it’s not just strong in the physical sense — it’s strong in your attitude, it’s strong in your mental game, in your compassion. That’s what I think is portrayed really well by Gal in this movie.”
Wonder Woman Amazon Warrior and CrossFit Athlete Brooke Ence Wants to Prove that 'Strong Is Beautiful'lundi 5 juin 2017
vendredi 2 juin 2017
6 Plyometric Exercises for a No-Running Cardio Workout
This article originally appeared on Life by Daily Burn.
The answer to your boring relationship with cardio: plyometric exercises. The lovechild of speed and strength, these explosive movements allow you to create max force in a short amount of time. So you not only get fit in a flash, but you also crush mega calories — without doing super repetitive movements like running or spinning.
While moves like box jumps fit the bill, you can get extra creative with plyos, too. Enter: Daily Burn’s new Power Cardio program, which features lots of plyo combinations for a killer cardio workout you can do in 30 minutes or less — all while targeting your entire body.
TRY IT NOW: Daily Burn’s Power Cardio Program
“You’re training the fast-twitch muscle fibers,” explains CeCe Marizu, one of the lead Power Cardio trainers. “This gets your heart rate up and works different muscles groups at once, too.”
Sounds like a one-stop shop for training, right? Well, your fitness is about to reach new heights. We pulled six creative, high-energy plyometric exercises, all from the Power Cardio program. We have a feeling you’ll fall (er, jump) for this cardio workout.
RELATED: Blast Calories, Build Muscle with Daily Burn’s Power Cardio
6 Plyometric Exercises from Daily Burn’s Power Cardio Workout
Perform each plyometric move below for 30 seconds, taking a 30 second break (or less!) between each to really raise your heart rate. Do as many rounds as possible. Though most of these moves call for a box or med ball, you can easily use only your bodyweight for each of them. Keep in mind that solid form is key, says Marizu. So start out slow (and without equipment) until you get the movements down, then crank your speed up.
1. Squat Jump Tap
Heat things up right out of the gate. Your inner thighs bring your legs together at the top of the movement, as you mimic a basketball shot to get your arms involved.
How to: Start standing with feet hip-width apart, holding a med ball with both hands (a). Push your hips back and drop your butt down into a squat, as you touch the floor with the med ball (b). Explode off your feet to jump straight up, pushing the ball up toward the ceiling. At the top, tap your feet together (c). Land softly back on your heels, feet hip-width apart and knees bent (d). Then repeat. Keep your head and eyes up the entire time.
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2. Cross Mountain Climber Mini Thruster
A creative combination exercise that works your entire body, from shoulders to abs to legs. Feel free to skip the box and do this on the floor, just remember: the faster you go (with good form!) the more calories you torch.
How to: Start in a high plank position with both hands on the box and toes on the floor (a). Drive your left knee up toward your right elbow, then quickly return it to plank position (b). Drive your right knee up toward your left elbow, then quickly return it to plank position (c). Repeat one more cross mountain climber on each leg. Try not to pike or drop your hips in the mountain climber (d). Keeping your hands on the box, jump both feet wide to the outsides of the box, pausing in a low squat position (e). Jump your feet back to a plank (f). Repeat from the top.
3. X Skater
Working your body in that side-to-side motion, you’ll target your core, glutes, legs and your arms as you move the med ball to each corner. Try to pick up the pace or step a little wider with each rep.
How to: Start standing, holding a med ball with both hands (a). Push off your left foot to jump to the right side, bringing your left foot behind your right leg. At the same time, push the ball diagonally to the right and overhead (b). Then, drive off your right foot, jumping to the left and swinging your right foot behind your left leg. Simultaneously bring the ball to your chest at the middle of the movement, then diagonally left and overhead (c). Repeat the same skater motion with your feet, back to the right, this time moving the ball diagonally down and to the outside of your right foot (d). Repeat the same skater motion with your feet, jumping to the left again and this time bringing the ball to the outer edge of your left foot (e). Continue with the skaters and keep the movement controlled, yet forceful.
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4. Diagonal Lunge A Step
You’ll definitely feel the burn in your legs on this move, but you’ll fire up your abs and arms, too. Get low on each step, then explode up and over the box.
How to: Start on the right side of a plyo box, with your left leg diagonally behind you, right knee bent 90 degrees and your left hand firmly resting on the box, elbow straight (a). Drive off your back left foot to step onto the box and bring your right foot up to join at the top. Arms should come up overhead (b). Hop off the box on the left side, placing your right leg diagonally behind you, left knee bent 90 degrees and right hand firmly resting on the box, elbow straight (c). Repeat to the other side and continue alternating.
5. Hopscotch
Take it back to the fun of recess, with a little more athleticism. Your legs help create the brunt of this forward and backward movement.
How to: Start standing on your right leg (a). Take three hops forward, staying on your right leg (b). On the fourth hop, land on both feet in a squat position (c). Then take three hops backward, still standing on the right leg (d). On the fourth hop, land on both feet in a squat position (e). Repeat the forward and backward hops on your left leg and continue alternating. Hit each step, but don’t stay too long in the static position.
RELATED: 3 Plyometric Planks You Need to Try ASAP
6. Donkey Kick Push-Up
This is a winning move in terms of total-body toughness! You’ll feel this exercise from head to toe — just engage your core as you go.
How to: Start in a strong high plank position with feet together and abs, glutes and legs engaged (a). Hop your feet halfway toward your hands (b). Then, engaging your core even more, hop your feet higher, bend your knees and kick your butt. Shoulders should stay over wrists (c). Land softly back on your toes, halfway back into a plank (d). Jump back to hit that full plank position (e). Perform one push-up, maintaining a straight line from shoulders to ankles and inhaling on the downward motion and exhaling at you push yourself up (f). Repeat from the top.
6 Plyometric Exercises for a No-Running Cardio WorkoutCompression Tights Won’t Make You a Better Runner
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This article originally appeared on Time.com.
Compression tights are the latest in athletic performance wear, and some runners swear they improve their performance by helping them to run longer, faster and even recover more quickly with less soreness. But does science back up those beliefs?
In a study presented at the American College of Sports Medicine’s annual meeting, researchers put the latest compression-wear to the test. In a study funded by Nike, Ajit Chaudhari, from the physical therapy department at Ohio State University, and his colleagues tested two prototype compression tights provided by the company. Nearly 20 experienced male distance runners agreed to run at nearly their maximum ability wearing three different outfits: running shorts, low-compression tights and high-compression tights. The high-compression gear was the most compression allowed before being classified as a medical device (which is how some compression socks designed to treat circulation conditions are categorized.)
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Because compression tights are supposed to keep muscles from vibrating too much—the oscillation is what experts believe causes muscle fatigue and damage to fibers—Chaudhari also measured how much vibration the runners’ leg muscles experienced by using special reflectors that could record even the smallest movements. To see how the different outfits affected the runners’ performance, the researchers also measured the strength of leg muscles and asked the runners to jump as high as they could before and after the 30-minute run.
It turns out that there were no changes in the runners’ jump height or strength whether they wore the running shorts, the low-compression or the high-compression tights. “What we found, when we tested them after a 30-minute high intensity run, was that we don’t see any real effects of the compression tights,” says Chaudhari. “I would say that it’s one strike against expecting improvement in performance from compression tights. We don’t see any evidence that they result in improvement in performance, so for someone who is wearing the tights specifically to try to improve performance, I’d say there isn’t any evidence that they are worth the time or money.”
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In a statement, Nike said: “Our goal is to better understand all aspects of human performance. The effect of compression products on performance is one of many areas we study and an area that is often studied by other researchers. The Ohio State University study, which focused on 17 athletes for up to 30 minutes per athlete, produced an interesting data point that delivered an additional perspective on the study of compression tights. Our role is to take athlete feedback and data from studies like this to develop world-class products for athletes at every level.”
Muscle fatigue is one of the major drivers of injury. As their muscles get tired, runners tend to lose their form, and that’s when joints and muscles get misaligned and injuries can occur. Compression tights were thought to stave off that fatigue by keeping vibrations to a minimum, but that theory hadn’t really been tested.
These latest results suggest that compression tights may not be the answer to reducing fatigue. Chaudhari did document that the compression reduced vibration of the muscles; it’s just not clear that the reduction in vibration had any effect on fatigue. It’s possible, he says, that the 30 minutes of intense running wasn’t enough to bring the muscles in these experienced runners to the tiring point. But that’s unlikely, since the runners did start to breathe more heavily and experience faster heart rates, which indicated they were working harder. (Some of the runners couldn’t run for the entire 30 minutes at the heightened intensity.)
There may also be other reasons why people prefer compression tights. For some runners, the extra support helps them run longer or feel more comfortable, and that’s important to performance. They may also keep the legs warm, which some runners prefer.
“If they make you comfortable, they could help you run further,” Chaudhari says. “But if somebody is thinking, ‘gosh, I need to set personal records and I’ll use the tights because I believe they will help my performance,’ you have to go in knowing that it’s kind of a shot in the dark.”
Compression Tights Won’t Make You a Better Runner