Here’s what workout is best for your personality type

Introverts

Not many people can be described as complete introverts. Most people fall somewhere in the middle of the introvert-extrovert scale. However, you can follow the introvert workout routine if you lean more on the introvert end. People with this personality type don’t experience a lot of pleasure from social interactions or other external sources of pleasure. Such people can benefit tremendously from regular solo runs.

Extroverts

Extroverts are at the opposite end of the spectrum. They derive pleasure from mingling with people and participating in group activities. A simple way to determine where you lean on this scale is to consider your preferred activity after work? Do you go straight home to relax as you watch a movie? Or do you first go to a restaurant or bar with your friends?
If you answered ‘Yes’ to the second question, you probably enjoy people’s company and do not like to be alone.

Architects and intellectuals

The architect personality is quite rare. It actually accounts for less than 2 percent of the population. People with this personality type enjoy reading and thinking about complex subjects. They are also known to be very determined, confident, and decisive. If you fit this personality type, you should engage in workouts that have a lot of freedom of movement. The exercises should be flexible in case you want to change it a little. People with this personality will also appreciate exercises with quick movements.

Adventurous personality

Some people find it relaxing and interesting to explore new ideas and places. If this is your personality type, you can avoid gyms and home workouts altogether. Instead, you should consider going for hikes in untouched areas. If you get a good place for your hikes, you are unlikely to even feel like you’re exercising. You can also choose to go mountain biking. This can be done with friends or on your own. An advantage of mountain biking is the fact that it will not wear on your joints.
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Pre-Workout Foods That Build Endurance

Fresh Fruit

Fresh fruit is a class pre-workout staple for a reason. It contains natural sugars and offers a range of medium to high glycemic index carbohydrates, meaning it will give your blood sugar a nice boost. Fruits are perfect to eat before shorter workouts that are of an intensive nature.

Yogurt

Yogurt is another one of the most excellent pre-workout foods because it is full of healthy protein, and the options are limitless. The carbohydrates in yogurt are on the lower end of the glycemic index, which makes it a great snack for longer endurance workouts, but if you pick a yogurt with fruit at the bottom, it’s a great fuel for high intensity, brief workouts as well! You can’t go wrong here!

Fresh Juice

Fresh juice, if sipped for at least thirty minutes before a workout and followed by some water, is an excellent energy booster to imbibe before you exercise. Most freshly squeezed juices contain high glycemic index carbohydrates, so you’ll get that quick boost of energy, and following it up with some water will help prevent any unwanted cramping. Do note that it’s always better to enjoy raw fruit over fruit juice since juice delivers a high sugar content without the fibre of fruit, but as mentioned it can give you a good energy boost to carry you through your workout.

Energy Bars

Some energy bars are an excellent pre-workout snack, but you have to read the label carefully. Any bar that has over 5 grams of fat, 5 grams of fiber, or 10 grams of protein is better after you work out, since the body has a tougher time digesting fat and fiber. Otherwise, shoot for a protein bar with around 40 grams of carbohydrates an hour or two before you engage in exercise and feel fantastic afterward. Once again, remember that a lot of the energy bars you’ll find are packed with added sugar, which is not something you want to include in your pre-workout foods.

Bagels

If you’re going for a morning workout, a bagel is a great option, especially if it is whole grain. Whole grain bagels give you carbohydrates that are on the lower end of the GI spectrum and help you power through a longer workout.
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Running in place for weight loss: Know how this 5-minute workout will benefit you and help burn belly fat

Loading up on nutrient-rich foods can help you jumpstart your weight loss and reach your fitness goals faster. But adding exercise to your daily routine is the best strategy to shed the pounds and avoid gaining back the weight you lost. Whether you want to reach or maintain your goal weight, or simply improve your health and lifestyle, you must find time to exercise. The good news is that a simple 5-minute cardio workout each day to help you burn fat and increase your heart rate.
For example, running in place can be an effortless solution when trying to burn some calories and lose weight. In fact, it is one of the best and effective home cardio exercises that can contribute to your goal of burning fat and losing the pounds. For a 135-pound person, running in place for 30 minutes can burn 292 calories, as per the University of Maryland Medical System.

Can a 5-minute workout really aid weight loss?

According to Rob Fletcher, creator of ‘ANGT – America’s Next Great Trainer’, a simple five-minute workout routine can actually make a big difference. He says making simple commitments, such as setting aside just five minutes each day to work out, helps to ignite healthy habit changes and nurture a positive mindset.

While the number of calories you burn during a five-minute workout depends on the type of your exercise, Fletcher told Verywell fit that a high-intensity interval workout can help you burn up to 20 calories per minute. Although your workout may only last five minutes, you can continue to get the benefits of fat-burning throughout the day after an intense workout. This process is generally referred to as the ‘afterburn effect’, which the exercise physiologists called it ‘post-exercise oxygen consumption’, or EPOC.

Benefits of running in place: How to do this exercise

Running in place is a great aerobic exercise that warms up the body, burns calories that your body converts into fat, and improves the health of the cardiovascular system. This exercise is very convenient and can be done anywhere and at any time. But to get a bigger boost for your effort, you would want to run in place using a treadmill.
To do running in place correctly:

• Stand up straight with your feet shoulder width apart, face upward and open up your chest.
• Now, engage your core muscles and pull your knees up, slowly land on the balls of your feet, keeping your breathing as normal and as steady as possible.
• Repeat until the set is complete.

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A Total-Body HIIT Workout You Can Do in Under 15 Minutes From Celebrity Trainer Jeanette Jenkins

Here’s how to do the six-move HIIT circuit.

Because “this isn’t a beginner-level circuit,” says Jenkins, if you’re new to fitness, you should follow her suggested modifications below . They’ll make the moves lower-impact and easier to execute.

For a full workout, perform the following circuit two to three times through. Note: Core engagement is important for all six moves, so make sure to keep your core muscles tight and active throughout the entire workout.

1. Tuck Jump to Plank

• Stand up straight and clasp your hands in front of your chest.
• Bend your knees and press your hips and glutes back slightly, then press through your feet and swing your arms to jump up as high as you can, engaging your core and bringing your knees into your chest as you do so.
• Bend your knees as you land. From here, bend forward at the waist to place your palms on the ground and then jump your feet back into a high plank position with your hands shoulder-width apart, shoulders stacked over your wrists, back straight, legs extended, and core and glutes engaged. Pause for a moment in this position and then jump your feet forward and stand back up.
• This is 1 rep. Continue performing reps without pausing for 30 to 45 seconds.

2. Triple Knee to Side Lunge

• Stand up straight with your chest lifted, feet hip-width apart, and arms resting by your sides.
• Starting with your right knee, quickly drive your knees one at a time into your chest as high as possible while pumping your arms three times. As you do so, keep your chest lifted and core engaged, and land on the balls of your feet.
• After three knee drives (two with your right knee, one with your left), pause with your right leg lifted and knee bent, and then step out to the right side about 2 feet.
• From here, hinge forward at your hips, push your butt back, and bend your right knee to lower into a lateral lunge. Your left leg should stay straight.
• Pause for a second, and then push off your right leg to return to standing.
• Repeat the triple knee sequence, this time beginning and ending with your left knee. Then do a lateral lunge to your left side.
• Continue this pattern, alternating sides, for 30 to 45 seconds.

3. Squat Jump Heel Taps

• Stand with your feet slightly wider than shoulder-width apart, toes angled slightly out.
• Bend your knees and push your hips and butt back into a squat, keeping your core engaged and chest lifted. As you lower your body down, raise your arms straight out in front of you.
• Pause for a moment at the bottom of the movement and then press through your heels to jump up as high as you can, swinging your arms as you do so and tapping your heels together at the top of the jump.
• Bend your knees as you land and immediately sink back into a squat.
• Continue this movement for 30 to 45 seconds.

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What actually helps you recover from a workout? Very little

In 2009, Christopher McDougall published Born to Run, a book claiming that running barefoot was the silver bullet solution to prevent running-related foot injuries. During his press tour for the book, McDougall just-so happened to be recovering from a foot injury he'd sustained while running... barefoot. Despite this, Born to Run isn't totally useless, but it shows the obvious pitfall of doing a sports science experiment with one subject — it's not a science experiment at all, but a What I've Learned Along the Way-style travelogue that sometimes unintentionally disproves your point, as McDougall's foot did.

Sportswriter Christie Aschwanden’s Good to Go, released in February, is chock full of similar one-woman experiments, with one key difference: They’re just there for narrative purposes, and her takeaways from the products and processes she tests are based on actual studies. The result is a classic that illuminates how the mega-industries aimed at selling pills, products, and techniques to casual and serious athletes are almost entirely fraudulent.

The premise of Good to Go is investigating what works and what doesn’t for athletes at every level — from, like, me to your average NBA professional — trying to recover from exercise. The idea of a massive industry existing to ameliorate the pains of having worked out sounds like the setup for a hacky standup — wouldn’t it just be easier to exercise less? But the basic idea behind working out, whether building endurance or muscle or skill, is that improvements don’t take place while you’re actually working out; they happen between sessions, as your body is adjusting to all the stress you’ve put it through. If this weren’t the case, then you could get better at sports by playing them for 12 or 16 hours a day, which doesn’t work.

 

Teach a man that Tom Brady’s infrared pajamas don’t make you better at sports, and he can make fun of Tom Brady, a perfectly noble thing. But teach a man why TB12’s IRPJ’s don’t work, and he’ll never get suckered by athletic quack science again. Last year, Aschwanden and Mai Nguyen wrote a piece for FiveThirtyEight titled “How Shoddy Statistics Found A Home In Sports Research,” in which they laid out how the powers that be in sports science — who are often in bed with traditional science companies desperate for good marketing — decided to deviate from the strict statistical and experimental techniques required in other scientific disciplines.

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This 5-Day Workout Plan Will Challenge Men Over 40

As you get older, the way you approach life changes.

You have more wisdom than you did when you were a young man from all your years of experience—but in some settings, like the gym, you'll need to adjust your behavior to keep up with the changes that happen to your body when you age. That's why men over 40 should take a slightly different approach to fitness than their younger peers, with an emphasis on careful, calculated programming.

The Men's Health Muscle After 40 book gives you that smart, measured plan you need for your workout as an older man.

Supersets

Along with straight sets and antagonist pairings, you’ll also do supersets: two exercises for the same muscle group with no rest in between. On some of them you’ll go straight from the first to the second exercise with no rest, using the same weight where indicated, and do as many reps as you can. Then you’ll rest before you repeat the superset.

Rest Periods

This is the first time I’ve specified how long to rest between sets since most workouts include supersets with no rest, and because I want you to attack each set at full strength. When you force yourself to rest a little more than you ordinarily would, you’ll be surprised at how much stronger you are on the next set.

That said, don’t feel obligated to follow the guideline down to the second, especially if you get so bored between sets you start checking your email. If you’re ready to lift, lift. My goal is to get you to focus on full recovery between sets and exercises, and see how much more work you can do with that technique.

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How to get the most from your treadmill

Despite there are a huge number of work out tools out there, the treadmill is still gaining its popularity nowadays. The treadmill is not just for reducing calories but also an effective way to ensure that you are fit and healthy. Living a healthy and happy life is the life purpose of every human beings. Keep that in mind, we should use workout tools like a treadmill to burn our high cholesterol. Those who don't have enough time to practice in the gym can choose to work out equipment that can be used at the comfort of your home. The treadmill is one such powerful work out machine that benefits you a lot. Running treadmill requires new tips and tricks to survive in the environment. If you are looking for the amazing tips to rejuvenate your workout experience to boost up your sagging muscles and to stay fit, just go through the article.

• Use a different pair of shoes
It is important to choose a dedicated pair of shoes as you alternate between indoors and outdoors. Make sure that the shoe you wear is neat and clean and free from dirt, sand and bacteria as dirt can cause the machine’s belt to lose faster. If you choose a new pair of shoes just for the workout purpose, it would be much better.

• Look at Yourself
Why don’t you set up a mirror in front of your machine while practicing the equipment? If you are running on the treadmill at your home, just set up a mirror to check what you are doing. In fact, it showcases your ability to utilize the machine effectively. Are your arms swinging back & forth properly? Are your abs moving out slowly? How about your foot movement? You can utilize your mirror to enhance the workout experience.

• Use a straight Incline
it is necessary to set the treadmill inclination to 2%. As there is no wind resistance indoor, you can try stimulates some outdoor running. However, if you prefer indoor running, its good to reduce the inclination to 0% so that you can work out in the comfort of your home.
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Hate Hate running? THIS exercise burns more fat and calories than you would think!

Cardio exercises are extremely important if you want to lose weight. Cardio exercises warm up your body and burn calories. They in some ways make your body ready for weight training and other exercises. The most common cardio exercise is running which can become quite monotonous and boring. While some people still enjoy running and feel that it refreshes them, some do not like it, or simply hate it. For the people who are a part of the latter, here is some good news.
While running is definitely one of the most effective cardio exercises when it comes to weight loss, there may be another exercise that can burn just as many calories, or even more and may be far more interesting than running. It is an extremely versatile exercise, does not require gym equipment, and can be really calming for the mind as well as the body.

Choose the right strokes

The stroke you practice makes a lot of difference in how many calories you burn. For example, a person can lose much more calories when they practise the butterfly stroke in comparison to the backstroke. You must choose your stroke according to how much you weigh and which part of your body do you want to lose more weight from

Choose where you swim

If you want an intense workout, try to swim against the tide. This will cause you to put in more energy than you would when swimming towards the current, and also burn more calories. However, make sure you stay safe wherever you swim.
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