How to get back into a workout routine after an injury

1. Keep things low intensity

If you’re used to crushing your local CrossFit or other HIIT (high-intensity interval training) style workouts, it’s best to find a more relaxed alternative until the injury has fully recovered.

2. Find a workout buddy

Working out with a friend is always more fun, but can be especially important if you’re recovering from an injury.

3. See a physical therapist

This can be a no-brainer if your injury is severe, but even those with minor injuries can benefit from the expertise of a professional.

4. Focus on nutrition

Proper growth and recovery cannot happen without the proper diet. The right conditions for healing start with overall wellness, and what we eat and drink impacts how well our bodies heal after an injury.
Source

Got 10 Minutes? Blast Your Arms With This Dumbbell Workout

When it comes to your gym time, it's important to remember that you don't have to spend hours and hours in the weights room to get noticeable results.

Similarly, you don't have to go on a safari around the gym and use endless pieces of kit to get the physique you want. In fact, some people don't even need to go to the gym.

The workout, above, ticks all of these boxes and more. As it's only 10 minutes long, the workout's especially handy if your arm routine or upper-body finishers have got a little stale.

 

Follow the coaching cues in the video above and make sure you own every rep — don't rush through them. Now get to it.

Round 1

• Bicep Curl 21s

7 reps low-to-mid, 7 reps -mid-to-high, 7 full range

• Bench Dips

20 reps

• Skullcrushers

20 reps

Round 2

• Bicep Curl 21s

7 reps low-to-mid, 7 reps -mid-to-high, 7 full range

• Bench Dips

20 reps

• Skullcrushers

20 reps

Round 3

• Bicep Curl 21s

7 reps low-to-mid, 7 reps -mid-to-high, 7 full range

• Bench Dips

20 reps

• Skullcrushers

20 reps

Source

7 post-workout hygiene habits we all must follow

Post-workout hygiene habits we all must follow

Sweating out is natural while gymming. It is a sign of accomplishment and gives a sense of satisfaction. But we also know that a gym is full of sweaty bodies and sweaty clothes, which is an ideal environment for breeding of germs and bacteria. In such a situation, it is important to follow good post-workout hygiene habits. Skipping these can put a person at the risk of developing harmful diseases. Here are some important things you should do without fail: 

Wash your hands properly

As soon as you are done with your workout, immediately rush to the washroom and wash your hands properly. Public places, including the gym, are full of harmful bacteria. Hundreds of people touch the equipment every day and germs present in their hands get transferred to the equipment.

Wipe down your equipment

Wipe down the gym equipment after you are done with your workout. Most of the people overlook this important gym hygiene habit, which can prove to be harmful to others. Sweaty gym equipment is an excellent place for the multiplication of germs. Use a spray or wipe down your equipment before and after using it.

Clean your yoga mat

Do not forget the yoga mat after coming back to home. The mat in which you practiced yoga to calm your mind and body is full of germs and sweat. Various studies prove that yoga mat which has numerous small holes are a potential breeding ground for fungus and bacteria. It is even better to take your own yoga mat and avoid the communal yoga mats. 

 

Source

7 Signs Your Workout Is Too Intense, According To Experts

1. YOU’RE FEELING THE WRONG KIND OF BURN

You know that age-old saying, "If you can't take the heat, stay out of the kitchen"? Well, if you're body's feeling the wrong type of burn, it's time to re-evaluate your workout.

2. YOUR FORM IS WAY OFF

When a workout is too intense, that's usually a sign that it's also too advancedfor your skill set. If the moves you're performing are outside your comfort zone, it'll show in the strain on your face, and through your incorrect form.

3. YOU’RE OVER-EXERCISING A SPECIFIC MUSCLE GROUP

Keep in mind that too much of anything is never a good thing — especially when it comes to exercise. There are certain styles of exercise that, if done on a regular basis, will no doubt lead to a state of physical exhaustion. The golden rule of thumb, master SoulCycle instructor, founder of East Side Dance Companyas well as #MoveWithMell at Bandier’s Studio B, Trammell Logan says, is to not work one specific muscle group more than once a week.

4. THE RECOVERY PROCESS IS LONGER BETWEEN WORKOUTS

Listen, I love a rest day just as much as the next person, and if you don't feel like working out today, tomorrow, or the next day, then do you, boo. But if your workout is too intense, rest days become a necessity — not a luxury. And in order to fully recover, you might benefit from a few extra days of rest and relaxation.

5. YOUR IMMUNE SYSTEM IS SHOT

Feeling under the weather? Your workout might have something to do with it. That might sound contradictory, considering one of the many benefits of exercising on the reg is to build up your immunity. However, Eric Bowling, a NASM- certified personal trainer at Ultimate Performance Los Angeles tells Elite Daily that the more you work out, and the harder you work out, the more difficult it is for your body to repair itself, thus resulting in some negative side effects, like a weakened immune system.
Source

The 12 best chest exercises to add to your workout ASAP

1. Chest Press
How to: Lie on your back, with your knees bent and feet placed flat on the ground. Hold a dumbbell in each hand, and extend your arms upward, palms facing toward your feet. Slowly bend your arms and lower them to the side, parallel with your shoulders, until your elbows nearly touch the ground. Slowly reverse the movement and return to start. That’s one rep. Complete as many reps as possible in 50 seconds.

2. Chest Fly
How to: Lie on your back, with your knees bent and feet placed flat on the ground. Hold a dumbbell in each hand, and extend your arms upward, palms facing toward each other. Keeping a slight bend in your elbows, lower your arms to the side of your body, parallel with your shoulders, until your hands are about six inches off the ground. Slowly reverse the movement and return to start. That’s one rep. Complete as many reps as possible in 50 seconds.

3. Inner Chest Press
How to: Lie on your back, with your knees bent and feet placed flat on the ground. Hold a dumbbell in each hand, and extend your arms upward, palms facing toward each other. Keeping the weights together, bend your elbows and bring your hands to your chest. Slowly reverse the movement and return to start. That’s one rep. Complete as many reps as possible in 50 seconds.

4. Bridge With Chest Press
How to: Lie on your back, with your knees bent and feet placed flat on the ground. Lift your hips so your body forms a straight line from your knees to shoulders. Hold a dumbbell in each hand, and extend your arms upward, with palms facing toward your feet. Slowly bend your arms and lower them to the side, parallel with your shoulders, until your elbows nearly touch the ground. Slowly reverse the movement and return to start. That’s one rep. Complete as many reps as possible in 50 seconds.

Read full story

5 ways to get the most out of your lunchtime workout

1. Prep your lunch the night before-  Making the most out of your lunch hour starts the night before with your meal prep. The last thing you want to be doing is spending 10 minutes in a queue or deciding on what to eat after you've trained. Instead, take your lunch in with you, stick it in the fridge and grab it at your desk after your workout. And to save time in the evenings, cook in batch, this way you’ve got plenty of food to keep you going for a few days!
2. Choose your exercise wisely - There are a plethora of exercise options out there for you, from a brisk 15-minute walk to a 30-minute spin class. But the best one has been under your nose this whole time...
3. Stay close to home - Scope out areas close to your office that could work for your session. All you need is an open space – and a bench if you're planning on doing exercises such as step-ups or tricep dips. The closer you are, the longer you can spend working out – or enjoying your lunch after! And you can even integrate your warm-up into your travel by jogging to your chosen location.
4. Don't skip the warm-up - Talking of...you may be tight for time, but by not preparing your body for a workout, you put yourself at risk of getting injured. If you don't plan on running to your location, run on the spot for a minute or two to get your heart rate up, increase body temperature and circulation.
5. Keep a diary to track your progress - To get stronger and faster, you need to be progressively overloading (making them harder) your workouts each week, so aim for that extra rep or add another second to those split squats on the bench. Plan these session goals by writing them down in a diary – and keep a record each week of how you've got on, so you can keep track of your progress.
Source

How long would it take to lose 60 pounds

It is not surprising that the treadmill can be a great exercise to lose weight to an extent. This is the reason why we people would like to choose the treadmill to burn the fat in the easiest way. There are a lot of tricks out there to lose weight, however, the user should be consistent with the treadmill workouts in order to lose unsaturated fats and to create a deficit to burn weight. It was rumored that if you walk at least 4 miles per hour during the treadmill workout, chances are that you may burn 170 calories during each session. It is also said that you can create 3,500 calories deficit about each and every 20 workouts, which makes you feel comfortable and it motivates to do a lot in your workout session.

Walking

Walking on the treadmill is one of the easiest ways to burn fat without doing much effort. You might be surprised to know how it is easy to walk on the treadmill just like the way we walk on the road. You would not feel as walking or riding on the roller coaster unless you walk on it at the slow and steady pace. If you walk at a rate of 3 miles per hour, you can burn at least 277 calories per hour, which means that you can even burn out at least 1,939 calories per week.

Jogging

Who hates jogging? It is highly recommended that jogging is one of the easiest options that give you happiness while burning out unsaturated fat as well. However, some researchers state that jogging is not recommended for women yet they can try it at a slow pace to avoid any further ovary related risk in the future. While jogging, you can lose 60 pounds a day. Yes, you can easily lose that much fat if you don't hesitate to jog for at least an hour for about 52 weeks continually. if you jog at 5 miles per hour, you can increase the speed above 3,5 miles per hour to lose weight gradually.
Source