Tips to make your workout work!

Prepare and fuel up

Preparation sets you up for success. I consider being fully ready to work out just as important as the workout itself. There are three things I check off to make sure I am ready to get started: rest, nutrition, and workout routine.

Rest up

Being well-rested not only energizes you through every sprint or push-up, but it also keeps your hunger hormones at bay, so you’re not undoing your efforts in the gym by overeating the rest of the day. When you have a full or high body battery, you are more likely to push yourself harder through the session.

Know what you’re getting into

Next, have a routine prepared even if you’re doing it on your own. Actually, it’s even more important to have a plan when you’re doing it alone, as compared to joining a class. Don’t waste your time with an ineffectual workoutor half-hearted commitment. If you don’t know what to do or don’t want to plan, join a group class.

Drink up

It’s also extremely important to be hydrated and fueled for your workout. Although there are cases for fasted workouts, the general rule of thumb is to have some protein and carbohydrates (either a meal or small snack) at least 45 mins to an hour before working out, especially when lifting weights and HIIT. This allows you to have the energy to push yourself and make the most of every rep and sprint.

Dress the part

Also, I highly encourage wearing proper active attire. Wearing the right clothes—sweat-wicking and proper fitting—allows you to be comfortable while you exercise. If you’re not comfortable, you’ll be distracted from your routine, and we don’t want that! And, don’t forget to warm up—a dynamic warm-up. This means to warm up through movement. Go through the muscle groups you’re going to use to make sure areas like the shoulders, knees, and wrists will be warm and ready.

Source

The best home yoga workout to do first thing in the morning

Wake yourself up in the morning with our Rise and Shine yoga workout – which is perfect to do in your bedroom, straight after rolling out of bed. Yoga is a fantastic way to build a healthier body and work towards a calmer mind. The ancient Indian practice has become increasingly popular over the last few years, and it is little wonder with benefits including increased flexibility, better posture and reduced stress. But if you live in a big city, regularly attending yoga classes can get really pricey, really quickly. So if you can’t afford to go to a session every week – turn your bedroom into a yoga studio. All you need is a little bit of floor space and you can follow our expert tutorial. This week our yoga sequence is all about waking up.

Becky Crepsley-Fox, instructor and studio coordinator at MoreYoga, walks us through her energising Rise and Shine flow. You can do it every morning before work to give you an extra spring in your step. ‘This sequence is perfect to do first thing in the morning, the gentle movements help to wake up and the body and help to get rid of any tension that might have built up through the night,’ says Becky. ‘Giving yourself this time in the morning is important to prepare your body and mind for the day ahead.’ Yoga Challenge: Rise and Shine Play Video Loaded: 0% 0:00Progress: 0% PlayMute Current Time 0:00 / Duration Time 2:30 Fullscreen.

Part of the appeal of yoga is its accessibility. You just need some open space and a mat, you can essentially do it anywhere. And with the growth of apps and online tutorials, more people than ever are opting to teach themselves the moves and practice yoga from the comfort of their living room. But it’s really important to do it safely – particularly if you’re unsupervised. How to practice yoga at home safely Always warm up Every yoga class starts with breathing, stretching and smaller postures that articulate the spine, create space in the body and stretch the fascia to prepare you for your practice. Start small There is no point jumping into inversions or some of the more ‘Instagram-able’ poses. Especially if you don’t have trained eyes keeping you safe. Nail the basics Some of the simplest postures are the most difficult to do, and the easiest to do incorrectly. It’s important to get the essentials correct before progressing to a more challenging practice.

Source

How to motivate yourself to workout when you really don’t want to

Working out consistently can be really hard. You may have bursts of enthusiasm – at the start of the year or before a big holiday, but inevitably life will get in the way and throw you off course. So what’s the secret to year-round, dependable fitness motivation. 

How do you shift your mindset so you can spring out of bed as soon as you hear your alarm? It isn’t easy – but it can be done. We spoke to the experts to find out how to effectively hack your motivation levels. If you struggle to feel motivated then the first thing to address is your schedule.

Practical motivation tips 

1. Book into a class Booking a class can be a great idea when you are lacking motivation – having an instructor there to guide and motivate you can be that extra incentive you may need to help you complete your workout for that day. There is an abundance of fitness classes available for all interests and levels of fitness – and so many opportunities to try something new. 

2. Work out with a friend Working out with a friend provides extra accountability – you may find you are less likely to cancel on your friends, it also provides an extra social opportunity. 

3. Work out before work It’s a great feeling when you have finished your workout before the day has even begun. Getting your movement in before work has anecdotally shown to boost production levels for the day – and should your day go off track, your workout is already done. 

4. Schedule movement into your diary Scheduling your exercise in your diary like an appointment ensures your workout time is protected – working out on regular days/times can also help establish a routine. 

5. Hire a PT Hiring a PT offers the best accountability there is – as well as a personalised programme, they also provide buckets of motivation and hopefully a lot of fun along the way. 

Hannah Lewin, personal trainer

Source

5 mistakes that are ruining your elliptical workout

You only ever use the elliptical

Using the same equipment at the gym in the same way every single time is not only monotonous, it can also hinder your ability to meet your fitness goals in the long run.

“Working out your body the same way every day can lead to overuse of certain body parts that may result in injuries,” says Ryan Halvorson, senior editor of Idea Health & Fitness Association and a personal trainer in San Diego, Calif.

You always use the ‘fat burn’ button

Don’t let that “fat burn” button fool you into thinking that the weight will melt off quicker. The fat burn option helps you burn more fat at a lower intensity, but the problem is that you’re not burning nearly as many overall calories.

You pay too much attention to the numbers on the machine

 

Most cardio machines can only detect weight and age, and that’s only if you plug in your own information. But overall, they can’t detect who is using it in terms of body type, fitness level, height, or body fat percentage, which means the numbers on the machine during your elliptical workout may not be accurate to you.

You lean on the static handles

Leaning on the static handles in the center console is one of the most common mistakes trainers see at the gym. If you’re slouched over the handrails constantly, your body doesn’t work as hard because the handles act as your support throughout the workout instead of your body.

You never change the resistance

Once your body starts to get comfortable with a workout routine, that’s when you know it’s time to kick it up a notch. Increasing your resistance is the best way to ensure you keep progressing.

Source

Is Morning The Best Time To Workout For Weight Loss?

Weight loss: Is morning the best time to workout for weight loss?

The study evaluated 375 adults who were trying to lose weight. The participants were involved in moderate to vigorous intensity physical activity. The timings of the exercise of all the participants were noted. The early morning was the most common time of the day noted during the study.

 The findings of the study were published in the Journal of obesity. The study concluded that a consistent time dedicated to physical activity gives a better result. As per the study a person can exercise during the morning, afternoon or evening but the person needs to ensure consistency regarding the timings of the workout.

Maintaining consistency in exercise is important for weight loss

Weight loss requires a lot of patience. Regular exercise can give you the desired results. But you need to follow your exercise regimen on a daily basis. The right exercise can help you shed those extra kilos in no time. If you are also trying to lose weight here are some weight loss exercises you must try.

Best exercises for weight loss

1. Jogging

Jogging will make your whole body move. It will provide a complete workout to your body. You can spare some time in the morning for jogging. It will also keep you energetic throughout the day.

2. Squatting
Squatting can also help you lose weight. It a great exercise for your lower body. It will also help in toning your muscles. You can practice 2 sets of 25 squats each day.

3. Plank

Plank is another great exercise, especially tone the muscles around the stomach. Plank will help you reduce belly fat if practiced on a regular basis. It will also burn a huge amount of calories.

Source

Are You Skipping This Crucial Type of Workout?

Spinning. Check. Barre. Check. Yoga. Check. If you’re a regular at the gym, chances are you’re getting in your cardio and strength training. But one type of workout you’re likely overlooking is balance. And moves that specifically target balance aren’t just for seniors.

“Balance is key to functional movement as it is necessary to perform your everyday movements like lunging, squatting, bending, pulling, pushing, rotating and locomotion,” says Michaela Raagas, Master Educator at Technogym. “These fundamental movements are used in everyday activities and a variety of sports. Improving balance can contribute to better performance and help with preventing falls and injuries.”

To improve your balance, try incorporating a few balance moves into your regimen. How often you need to do them to reap the rewards varies from person to person and depends on how their balance is to begin with. “These balance exercises are easy to incorporate into your daily workouts, even as part of your warm up,” Raagas says. “Strength training should be done two to three times a week and can help improve your balance by working the muscles that keep you stable.” Raagas recommends giving one of these exercises a try:

Pistol squat

1. Stand on one leg.
2. Squat down on the standing leg while the opposite leg straightens out to the front.
3. Come up to return back to standing position on the one leg.

More Read Here

Benefits of Treadmill for Abs, Legs and Weight Loss

The treadmill can be the best bone strengthening exercise that you can try out every single day without hassle, as it seems to be easy for even beginners. If you want to add some resistance, you can utilize the incline option, which helps maintain the resistance to your workout. By practicing Powermax treadmill for running at 20 minutes a day, you may burn about 200-300 calories. It helps you burn the unsaturated fats and help you slim down.  The more calories you burnt, the slimmer you are. Here are some benefits for legs and abs that you can get from practicing the treadmill.

Engages Your Abs

Running is the easy exercise that even a child can do but it requires you to balance on alternate legs. Interestingly, your leg bears most of the weight alternatively.  Moreover, the speed and incline of running give the weight of the body.  If you want to run for just 25 minutes, your core body is active the whole time, thus abs muscles are activated. If you do it regularly, not just your core muscles will get activated but also your skin tone, posture, exercise stamina, etc.

Improves Heart Health

Since treadmill can be a great cardio exercise machine, even adults and elder people can try out. For elderly people, all they require is just to step up and walk on the machine. Hence, you should buy the one that comes with basic features and avoid advanced settings such as a speaker, internet connectivity, etc.. as seniors never use it.  Whether you are walking or running on the treadmill, your heart rate increases which in turn the lungs gets activated. So, it improves the overall health of your heart muscles and increases the blood circulation. Thus, the treadmill can do a lot for your body apart from abs, and legs.

Warm-Up and Cool-Down

If you have not exercised for a year or more, or if you have health issues that can make cardio-style exercises unsafe for you, consult your physician before starting a treadmill exercise regimen. Spend five to 10 minutes bicycling or walking on a treadmill at a low intensity. After your workout, do both upper- and lower-body stretches to lengthen muscles and increase flexibility while allowing your body systems to return to a near-resting state.

Source