Ways to workout at home in the winter

During the winter months, it can be hard to find the motivation to go to the gym. Plus, with the cold weather days, it might not be possible to get to the gym. However, there are ways to work out in the comfort of wherever students call home. Here are some ideas based on the different muscle groups:

1.      Abs

Some exercises to work out the abdominal muscles are planks, crunches, sit-ups, side planks, leg lifts, flutter kicks and superman.

 

One tip for getting the most out of a plank is keep the hips down, making the body resemble a straight line as much as possible.

2.      Pecs

Some exercises to help work out the pectoral muscles are push-ups, incline push-ups and decline push-ups. Incline push-ups and decline push-ups differ the altitude of the legs to target different spots in the pectorals and arms.

If a student has access to weights, whether the weights are textbooks or actual weights, they can be used in the following exercises: chest press, incline chest press, decline chest press, chest fly and chest dip.

3.      Arms

Some exercises to work out the arm muscles include side plank, plank, push-ups, triceps box dip and burpees with push-ups.

4.      Legs

Some exercises to work out the leg muscles are jumping squats, single-leg squats, lunges and lateral lunges.

5.      Glutes

 

Some exercises to work out the glutes include squats, reverse lunges, squat jacks, hip bridges and step-ups.

All these moves can be used in any combination, and the number of sets and reps will vary for each person.

However, if students are looking for a guided workout, there are many apps on the App Store that provide an instructor giving instructions on how to do the workout. These apps vary from seven-minute workout programs to 30-day fitness challenges as well as from light, easy workouts to difficult, intense workouts. With the variety of different apps to help guide a workout, one can find a style that works for them.

Despite access to all sorts of guided workout videos, working out in a single, stagnant place is not for everyone. A way to constantly move while getting a cardio workout in is to run up and down the stairs in a dorm or home. Not only does it help build muscle in the legs and glutes, it raises the heart rate to keep the heart healthy.

However students decide to workout, they should be sure to take care of their bodies by staying hydrated, stretching and responding to the signs of fatigue appropriately, according to the Centers for Disease Control.

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THIS TWO MINUTE WORKOUT IS JUST EFFECTIVE AS 30 MINUTES OF SPINNING

With summer body goal-led workout regimes well and truly underway, many of us are left thinking that the key to a rock-hard, sculpted body worthy of any Victoria's Secret model is countless hours of exercise. But, much to our relief, a new study has found that a few minutes of hard-core training could very well replace a whole exercise class.

As spotted by Harper's BAZAAR UK new research by Victoria University has found that just two minutes of high-intensity exercise—better known as HIIT—could be just as beneficial to your health as a 30 minute spin class.

Asking participants to take part in three exercise sessions of varying intensities during a set amount of time—leaving at least seven days of rest in between each session—researchers observed their energy output within each activity, as well as their post-workout results to determine which method of exercise was most beneficial.

Looking at biopsy results, it was found that the mitochondria—the energy generators of each cell—in each participants' thigh muscles looked almost identical after both long periods of moderate exercise and short bursts of high-intensity exercise.

Or, as researchers put it: "In conclusion, intermittent exercise performed at high intensities has similar dynamic effects on muscle mitochondrial function compared with endurance exercise, irrespective of whether total workload is matched."

After wrapping up their study, researchers determined that we can absolutely be tweaking our workouts to our own levels of fitness and exercise preferences and still achieve our personal health goals:

"This suggests that exercise may be prescribed according to individual preferences while still generating similar signals known to confer beneficial metabolic adaptations."

Read full story

A Total-Body Resistance Band Workout You Can Do Anywhere

Resistance bands are one of the most versatile strength-training tools out there. Unlike dumbbells or kettlebells, which are obviously great but are large and heavy, resistance bands are small, lightweight, and easy to tote around wherever your workouts take you. They can be used to work pretty much every body part. And they don't put much pressure on your joints.

"Think about pressing a heavy dumbbell overhead and then quickly bending at the elbow to return to neutral. All the weight comes down into your elbow joint," Melody Scharff, a certified personal trainer at Fhitting Room in New York City, tells SELF. For some people, that can be uncomfortable or cause problems over time. When you use resistance bands, on the other hand, you maintain constant tension in the concentric (lifting) and eccentric (lowering) part of an exercise, so there's no external load putting extra pressure on you. You also are in full control of the resistance, eliminating the change you'll take on more than you can handle and risk injuring yourself.

Scharff adds that because of this, and because of their versatility, resistance bands are great for so many different groups of people. "I think they are a super approachable tool, so they are good for anyone just getting started in their workout journey. They are super portable so they are good for anyone who travels," she says.

To help you reap the benefits of resistance bands, Scharff put together a full-body workout that uses nothing more than your bodyweight and a resistance band.

The overall goal of the workout is to work many different muscle groups—"this leads to a more efficient workout," Scharff says. "In a full-body program like this, we move from one area of the body to another to allow for recovery while we're still working." To get the full benefits, Scharff suggests taking minimal breaks in between each exercise. "Not only are you getting stronger, but the constant movement and change from move to move is really going to keep your heart rate up." After each round and each circuit, rest for about 60 seconds. (Though if you need to rest more, that's totally OK. Do what feels best for your body.)

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Exercise tips, here’s why breath is the most important thing during workout

Breath is an important aspect of workout as it supports all the other functions. Here are some tips to get your breathing right based on the kind of exercise you are attempting.

For cardio: 

When you’re doing a cardio activity, you must opt for long breaths. Avoid shallow, short breaths as that indicates that you are working too hard. It also means that you have not set a good breathing schedule during the workout. Go for stronger and deeper breaths and find your rhythm as you go along. For instance, if you’re running, then match your breath to your steps and create your own pattern. Similarly, whether you’re on the stepper, a stationary bike or an elliptical trainer, you can find a rhythm to match your actions.

For strength training:

Breath is important, especially when you’re attempting heavy lifts. When you’re doing strength training, breathe out during the difficult part of the lift. This will help you be more steady. For instance, you exhale when you are lifting a dumbbell to your shoulder during a bicep curl or a push up. You inhale when you bend your elbows to lower your body towards the floor. Exhaling at the right time will help you engage your core better and give you an effective workout.

For stretching:

This is the time when you want to help your body relax. So, opt for slow and steady breathing. Try to focus on your breathing from the diaphragm, this will make your stomach move in and out. Slow steady breathing is preferable when stretching and will help you relax.

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Reasons You’re Hated at the Gym

In most of the places we frequent each day, the code of conduct is well-known.
Know your order before you get to the coffee-shop counter. Merge every other car during your commute. Don’t hit on people at the office.
But there are other places where the rules seem … Unsettled? Forgotten? Null and void?
At the top of the list: the loud, sweaty, animalistic twilight zone we call the gym.
In service of making sure you’re not the resident a-hole at your studio of choice, we spoke with 11 fitness pros about what is (and isn’t) acceptable behavior.
The final word on gym pickups included.
1. Inverting? Make sure you’re covered up.
2. Do not hit on people, and definitely do not stalk them
3. Be proactive in offering a chance to work in
4. Don’t be the stinky guy
5. If you’re sick, stay home or sanitize
6. “Beasting out” is no excuse to act like an animal
7. Know when (and when not) to ask for a spot
8. Ditch the “alpha male” charade (or face the consequences)
9. Keep the grunting to a minimum
10. If you’re out of control, you need less weight or a spotter
11. Spend less (or no) time on your phone
12. Remember, slamming weights doesn’t impress anyone
13. Clean up your equipment (and perspiration)
14. Double-check before taking over a machine, apparatus or area
15. Don’t make people tell you to use your indoor voice
16. Don’t dole out advice, even to friends (unless you’re a professional)
17. Never rewear clothes that have been sitting in your gym bag
18. Treat everyone equally and forget the hierarchy
19. Don’t assume people need help
20. Don’t assume people don’t know what they’re doing
21. Looking to pick up women? Go somewhere else.
22. That said, acquaintances can be made — so long as it happens naturally
Referencehttp://www.realclearlife.com/health/11-fitness-pros-on-gym-etiquette/

10-Minute Butt and Core Pilates Workout You Can Do in Your Living Room

It's hard to overstate how important a strong core and strong glutes are. As a fitness editor and certified trainer, I find myself harping on both of these things quite often—whether I'm talking about how a strong butt can help improve your running or how focusing on your core can be useful for relieving lower back pain. Both of these major muscle groups play a huge role in the majority of our movements, so the stronger they are, the more efficiently you can move.

When it comes to working both the glutes and core, Pilates is a great option. The low-intensity workout focuses on small, controlled movements that target specific muscles. "Focusing on that control helps isolate the muscles being targeted and lets you work them deeper, which is what makes Pilates so good and effective for working the core and butt," Manuela Sanchez, certified Pilates instructor at Club Pilates in Brooklyn, tells SELF.

She adds that the mind-body focus of Pilates—it's meant to be done in a precise, slow, focused manner—is beneficial. When you're thinking about the muscles you're working (what trainers often call "minding your muscle), it can help you better engage them.

The Workout

Moves

• The One Hundred — 5 reps
• Articulated Bridging — 8 reps
• Single-Leg Bridge — 8 reps each side
• Criss-Cross — 30 reps, alternating sides
• Leg Circles — 20 reps each side

Directions

Do all five exercises, for the set amount of reps. Try to rest as little as possible in between each one. If you want a longer workout, repeat the entire circuit a second time.

The One Hundred

• Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
• Curl your head up to engage your abs, reaching your arms long alongside your body, palms down.
• Pump your arms up and down as you inhale for 5 counts and exhale for 5 counts. That's 1 rep.
• Do 5 reps. 

Articulated Bridging

• Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
• Squeeze your glutes and abs and push through your heels as you lift your hips a few inches off the floor, starting with your pelvis, then lower back, and then mid back.
• Pause and squeeze your glutes at the top. Your body should form a straight line from your shoulders to your knees.
• Then, slowly lower down in the reverse order—mid back, lower back, pelvis—to return to the starting position. That's 1 rep.
• Do 8 reps

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Which workout is best: High or low intensity?

High-intensity interval training has become a big deal among workout enthusiasts, who like the short bursts of intense exercise alternated with longer periods of rest.

But some folks still prefer low intensity workouts — repetitive moderate motion for 30 to 45 minutes.

So which is better for you?

“They both have their place,” said Niki Davis, fitness manager at the 365,000-square-foot RDV Sportsplex Athletic Club in Maitland. “Decide for yourself that you’re going to be someone who includes exercise in your life and just try to figure out what that is for you.”

The difference between the two workouts, obviously, begins with intensity. Yet, as you look at your fitness — both how to get it and how to keep it — there is much more to consider.

Heart rate. Regimen. Recovery. Types of exercises. Fitness goals. Time available. Those are just a few of the key variables, local fitness experts say.

High-intensity exercises produce heart rates of 80 percent to 90 percent of your maximum in short intervals followed by time to recover, Mowery said. Think pushing a sled, running with weighs or sprinting.

“You’re going to work as hard as you can,” Mowery said, noting that 30 seconds of sprinting followed by a one-minute recovery could be repeated for a total of 20 minutes.

Meanwhile, low-intensity training targets 60 percent to 70 percent of your maximum heart rate, from sustained effort as opposed to short intervals, with the exercise typically in the form of walking, swimming, jogging or biking at a relatively slow pace.

THAT’S INTENSE

In the past several years, high-intensity workouts have gained popularity, thanks in part to CrossFit, said Tyler Farwell, a medical wellness manager at Florida Hospital. CrossFit involves everything from dusty hill sprints and sandbag carries to ocean swims, and the type of training has been popularized by televised events such as the CrossFit Games on ESPN, Farwell said.

THAT’S INTENSE

In the past several years, high-intensity workouts have gained popularity, thanks in part to CrossFit, said Tyler Farwell, a medical wellness manager at Florida Hospital. CrossFit involves everything from dusty hill sprints and sandbag carries to ocean swims, and the type of training has been popularized by televised events such as the CrossFit Games on ESPN, Farwell said.

Read more here

http://www.staradvertiser.com/2018/09/12/features/which-workout-is-best-high-or-low-intensity/

Top 5 workouts that will rev up your flexibility

1. You can do Pilates: Yes, you have heard it right! Pilates can be beneficial for your health. It can help you to battle the bulge, improve your blood circulation and enhance your flexibility. It mainly focuses on your core, neck, thighs and inner thighs and can be helpful to strengthen your back and hips and improve your flexibility. So, just start doing it right away!
   
2. You can do Tai Chi: It is one of the most effective methods to improve your flexibility. It not only helps you to relax but it can help you to prevent from injuries, the constant movements can help you to stretch and enhance your posture. So, get, set and go!
   
3. You can dance your way to flexibility: The next time you hear your favourite song just get on the floor and shake your leg. it will help you to build stronger bones, improve your hand-eye-coordination too. Moreover, it is one of the great ways to improve your flexibility. So, you can opt for Zumba and many other dance forms.
   
4. You can do yoga: Yoga has amazing benefits which can improve your overall well-being. It can improve your breathing and also the different asanas which are performed in yoga require efficient movements. The bonus: You can become flexible!
   
5. You should stretch: Stretching can be helpful in improving the range of movement in a joint. If you have any nagging injuries you can do light stretches which can help you to become flexible and stay fit. If you do a pre-workout stretching session it can help you to improve your flexibility as it prepares your body to exercise.

If Your Workouts Last Longer Than 13 Minutes, Science Says You're Wasting Your Time

Unless you have unlimited time and an unnatural enthusiasm for exercise, chances are you want to work out as little as possible to reap all the benefits. To get a sense of how much time and effort you have to put in to get the job done, a team of researchers put 34 fit dudes on one of three fitness routines for a study that was recently published in Medicine & Science in Sports & Exercise.

Although everyone performed the same seven exercises, like leg and chest presses, using weights heavy enough to exhaust their muscles after eight to 12 reps three times a week for eight weeks, the first group did just one set of each move while the second repeated the routine three times per session, and the third completed the entire workout five times during each gym visit.

The length of each workout varied: The single-set participants spent just 13 minutes working out, while members of the three-set group took 40 minutes to get through their exercises, and those who were prescribed five sets went at it for 70 minutes.

Although more research is needed to confirm the implications of these findings for women, "it looks like 13 minutes in the gym can lead to significant improvements” in strength, Schoenfeld said.

If this inspires you to halve you workout immediately, but you're new to the whole heavy-lifting thing, ask a trainer about proper form since injuries will set you back regardless of how hard you work it.

Source

https://www.cosmopolitan.com/health-fitness/a23100758/strength-training-sets-study/

The Top 6 Reasons Why Your Body May Not Be Responding To Your Workouts

1. Consistency – If you workout off and on. Some weeks you work out 5 days a week then you might workout 1 or 2 days the next week. Or you workout consistently for a month then get busy and don’t workout for a week or 2.

2. Not having a plan – If you show up at the gym 5 days a week and just take whatever class is on the schedule or wonder around to some random machines without a plan its like grabbing some wood, nails and hammer and expecting to build your dream home.

3. Not working out in the correct culture for your motivation – Its important to know what motivates you. Are you better with an appointment and a one on one with a trainer. if you know you need the constant attention and motivation from a trainer then a class would not be the best choice for you. If you are motivated by camaraderie a trainer would not be the best way to go you would be motivated by a group class.

4. You get out of a workout what you put into a workout – If you show up for a class, appointment, turn on a video or meet a group at a park. Be ready to make every minute count!! Be present! Be on time!! Be ready to workout. You can show up to a workout and fudge your way through it and no one will know (well actually your trainer or group instructor will know) and you will not receive the results you are looking for.

5. Not taking responsibility for your results – You alone are responsible for your results. If something isn’t working get informed and change it. You might not be doing the right workouts for your goal. Don’t continue a workout because its popular or the new “hottest” workout.

6. Not using proper form in your workouts – When you are working out know what muscles are utilized while you are performing the movement. If you just use movement without activating the muscle you will achieve a small amount of results but you are opening up the risk of injury to your body and you will never achieve the results that can only come from the muscle being the lead for all movements in your body.

Source
http://www.hometownstation.com/santa-clarita-news/health-and-beauty/ellen-como-fitness/the-top-reasons-why-your-body-may-not-be-responding-to-your-workouts-248109

FOLLOW THESE EASY TIPS TO TOTALLY UPGRADE YOUR 20S

MAKE A BUDGET

Wait! Come back! Budgeting is to money what the gym is to strength: a small daily grind, that quickly gets you in the best (financial) shape of your life. A budget doesn’t say “No” to your desires, it charts a realistic map for saying “Yes” to them.

MASTER FIVE GREAT DISHES

Learning to cook is great for your new budget, since food costs plummet even as you eat healthier. But we get it, not everybody enjoys impressing romantic partners with incredible food for pennies. Even so, learn a few dishes to get you through the week, and you’ll absorb basic food prep skills to diversify later.

PLAY WITH (TWO GREAT) KNIVES

A quality knife will save you hours of food prep frustration. Since 90% of your slicing and/or dicing uses a chef’s knife or a paring knife, drop $20 on a couple of decent knives at an off-price department store. Forgo the pricey block of specialty blades until you find a great deal.

THROW AN ACTUAL ADULT DINNER PARTY

No, not a red cup backyard rager. Grab a recipe book, and show off your newly versatile knife skills with an elegant evening of refined conversation and fine dining. Tell friends to bring a bottle of cheap yet quality wine from Argentina, South Africa, or Australia. Put drinks and snacks in their hands when they arrive, so everybody can relax together while dinner finishes cooking. Your goal: Go out of the way to make every single guest feel like the party couldn’t have happened without them.

GET IN SHAPE WITHOUT AN EXPENSIVE GYM

Gyms can be absolutely worth it, but you get what you put into them, so develop the basics first and learn to appreciate the burn of exhausted muscles. Bodyweight exercises coordinate major and minor muscles while perfecting form and minimizing injury risk.

Read full article
https://www.thrillist.com/lifestyle/nation/follow-these-easy-steps-to-totally-upgrade-your-20s#

This 4-Week Workout Program Builds Muscle at Any Age

If you’re over 40, sarcopenia, the age-related loss of muscle, is starting to 

shrink your biceps, and your VO2 max is in decline. Oh, and you want to spend more time with your family. More than ever, you need a muscle-building approach that utilizes new science but doesn’t trap you in the gym for hours.

You get that with MA40, Men’s Health’s new workout video. Designed by Activlab trainer David Jack, who’s 45 but can still do handstands with ease (that’s him showing off above), MA40 is designed for busy 40-plus guys looking to get in peak shape.

1. Warmup

Bear Hold Mobility Flow

BEN GOLDSTEIN

4 minutes

Move through each of these steps, working to be as smooth and controlled as possible. Hold each position long enough to inhale and exhale once. Repeat the entire sequence as many times as you can in 4 minutes, being careful not to rush through any motion.

2. Back Strength Superset

Do 3 rounds of this circuit. Rest as needed so you can stay relaxed; you shouldn’t feel wiped out when you’re done.

Seated Band Row

BEN GOLDSTEIN

8 to 10 reps

Sit on the ground with your legs straight. A medium-heavy band should be around your heels, its handles in your hands. Keep your chest up and tighten your core. Look straight ahead. This is the start. Pull the handles toward your rib cage, focusing on pulling with the muscles in your back, not just your biceps. Hold for a moment, then return to the start. Do 8 to 10 reps.

3. Pull and Press Series

Set a timer for 8 minutes. Superset the two exercises for as many rounds as you can in that time. Focus on form during each exercise; take a few moments to gather yourself and recover between supersets if needed.

Split Stance Alternating Row

12 reps

Stand holding medium-weight dumbbells, with your right foot in front of your left. Hinge forward slightly at your hips; let the dumbbells hang naturally as you do. This is the starting position. Without turning your torso, row the left dumbbell toward your left hip; pause, then return to the starting position. Repeat on the right side. That’s 1 rep; do 12.

Source

The Ultimate Full-Body Kettlebell Workout

Kettlebell Goblet Squats

Regardless of whether or not you want to do a kettlebell workout or just have leg day, kettlebell goblet squats are a great alternative to a front squat while being slightly easier on the forearms and wrists.

Like any squat, make sure you keep a strong core, a proud chest, and your arms tucked in for maximum stability.

Muscles worked: Legs, biceps, lower back.

Halos

One of the few workouts here that can only really be exclusively done with a kettlebell, halos are a great way of building shoulder, core and upper back stability when done with a moderate weight.

The key is to focus on smooth rotation around the head, and you can turn up the intensity by alternating directions with every rep.

Muscles worked: shoulders, traps, core.

Kettlebell Pushups

We don’t need to tell you how to do a pushup, but the added elevation provided by a ketlebell is a great way to add in a chest component to your workout without putting too much strain on your already stressed shoulders and arms.

You can also alternate sets with close-grip pushups to get a better tricep workout or switch from one raised arm to another for plyo pushups.

Muscles worked: Chest, tris, shoulders.

Squat-to-Press

The key to both a good squat and a good shoulder press is posture – preventing your back from collapsing in on itself under the weight of the press and keeping a straight, strong back on the descent into a squat.

Muscles worked: Quads, glutes, hammies, shoulders

Kettlebell Swings

The archetypal kettlebell exercise, the humble kettlebell swing uses just about every muscle group in your body.

A few sets of these will set you up well for just about any workout, and when combined with a little additional cardio, make for a serious way to burn some calories.

Source

http://magentamagazine.co.za/health_beauty/the-ultimate-full-body-kettlebell-workout/

4 Lightweight Workout Essentials to Pack When Traveling

1. Resistance Bands: A set of resistance bands is at the top of our list, and for good reason. When you’re nowhere near a gym, you need something that’s light enough to pack, effective for building muscle, and takes up practically no space in your suitcase.


2. Travel Yoga Mat:

For yogis on the go, a travel-friendly yoga mat is a must-have. 
3. Dry Shampoo:

A good dry shampoo will let you leave the big bottles of shampoo and conditioner at home, so you can save room in your bag for more important things

4. Fashionable Running Shoes:

When we say “running shoes,” we’re not talking about your bright orange Nikes (though those are awesome for the gym). 

Source
https://www.brit.co/products-work-out-while-traveling/

Train your brain to work out

DON’T RELY ON FEELING MOTIVATED

If you are waiting for a magical feeling of motivation before you begin a fitness kickstart then you are shot before you start. That evil twin we spoke about earlier will always, always win and want to return to what it knows best — not exercising — if you give it the chance. So be ready to contest this feeling.

TELL YOURSELF IT’S ONLY FOR A COUPLE OF MINUTES

Research has shown that if we give ourselves small goals we are more likely to follow through. Tell yourself you’ll only walk/run/swim/stretch for a couple of minutes. Odds are you will find your groove and want to keep going. This is a trick I often use myself, with fantastic results.

TELL YOURSELF YOU’RE NOT FEELING TIRED

We get so bogged down in life that we forget the difference between mental and physical tiredness. Sure, you might have had a stressful day but usually, this is not enough of an excuse to put a halt on moving your body. Convince yourself you have the energy to workout or do something to change it, such as going to bed earlier.

PERSIST UNTIL A HABIT FORMS

It’s human nature that once the going gets a little tough we return to our comfort zone. Most newly formed habits are just days off taking hold when we give up and say it’s all too hard. Don’t throw the towel in too early — if something isn’t gelling for you then try something else. Getting bored with your morning walk? Try a different route or throw some stairs into the mix.

USE THE WORDS NON-NEGOTIABLE

Become mindful of the voice that wants you to take the low road. View the evil twin as nothing more than a two-year-old having a tantrum. Yep, we do know what is best for us and listening to a toddler for direction on a decision is non-negotiable.

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5 fitness plans that can help you lose weight without going to the gym

1. 80-DAY OBSESSION

The 80-Day Obsession has taken the internet by storm. It’s full of high-intensity workouts plus a meal plan that doesn’t focus on counting calories. Instead, it tracks macronutrients like protein, fat and carbohydrates.

2. NIKE TRAINING CLUB

Nike Training Club creates amazing online fitness challenges that are led by professional athletes and trainers. Brooklyn-based personal trainer Lita Lewis said these challenges are her favorite.

3. THE SWEAT APP

Samantha Cutler, the creator of the health and fitness blog @TheFitFatale, is based in Montreal and Toronto, Canada, and loves the circuit workouts in this app.

“Every time I do them, I am left sore and drenched. To me, that proves it works efficiently!” she shared.

4. THE PLANK CHALLENGE

Joey Thurman, a Chicago-based celebrity trainer, said he encourages ALL of his clients to do planks, which is one reason why he loves the 30-Day Plank Challenge. It encourages people to think about their core, trunk and spine health. And, it's free!

5. FEEL GREAT IN 8

Another top trainer shared Thurman’s sentiment. Hector Bones, an exercise physiologist and certified personal trainer who owns The PrivatGym in Philadelphia, loved this challenge.

“It’s the most rounded challenge for a healthier life. It is not asking for people to go from ‘0-100 in 3.2 seconds,’” Bones noted. "It's an eight-week challenge, where the participant puts a little skin in the game with $50, and you can earn $25 back by living the healthy lifestyle.”

This challenge focuses on many lifestyle areas, including diet, physical activity, sleep, stress and even gratitude.

Source

This Is the Best Time to Go to the Gym to Beat the New Year Crowd

If you're an avid gym-goer, you already know the January influx of resolution-ers can put a major cramp in your exercise schedule. Overcrowding, long waits for equipment, and poor gym etiquette from other visitors can make even the most driven fitness fan want to skip a workout. 

Luckily, there's a way to dodge new member rush hour and rediscover your gym zen. We reached out to personal trainers and fitness center staffers to find out the best time to go to the gym, plus their other tips for keeping your exercise game strong despite the crowds.

Get an early start

It's painful to hear, but hitting the gym in the early morning is the most foolproofway to miss hoards of new members. "As much as folks want to start the New Year off right and work out early, most people still come after work and hit the snooze button," says Marc Santa Maria, national group fitness director at Crunch.

Consider weekends or lunchtime

If you can't swing mornings, try fitting in your workouts on weekends or during a weekday lunch hour when your local gym is less crowded. Even if you can only sacrifice 20 minutes mid-afternoon, you'll get a sweat in and see results, says Ben Lauder-Dykes, a Barry's Bootcamp instructor and personal trainer.

Try a new location

"Gym traffic varies from club to club within one gym chain–so talk to general managers of each club to get a sense of the heavy foot traffic," suggests Santa Maria. Hit up a branch that's not in a central location; you might bypass commuters making a stop at the gym on their way home from work.

Conquer unknown territory

If you're stuck at the gym during peak hours, explore the location's nooks and crannies. "There are often lesser-used areas–like a stretch area or a functional training area that folks don’t know they can use," says Santa Maria. 

Source

10 Rules for Exercising When You're Sick

Q: Is it okay to exercise when you don’t feel well?

A: While exercise can be helpful in strengthening the immune system to fight off illness, it is not always advisable once you become ill. Sometimes it’s better to keep your sneakers in the closet and just rest. However, there are times when light- to moderate-intensity activity may actually help you feel better. But how do you know when to get up and move and when to take the day off?

It is okay to exercise if you have these symptoms:

1. Sinus pressure
2. Sneezing
3. Stuffy or runny nose
4. Sore throat
5. Ear ache

Exercise is not recommended if you have these symptoms:

1. Fever
2. Muscle aches
3. Wheezing, coughing, chest tightness
4. Vomiting
5. Diarrhea

Notice a pattern? If your symptoms are above the neck, it is typically okay to exercise. If your symptoms are below the neck, you should probably consider taking advantage of that rest day.

What Should I Do for Exercise When I'm Sick?

If you feel up to it, keep your regular routine. Some people feel better when they get in a good sweat.

If you feel like you want to do something active but just can’t fathom your normal workout, consider scaling back on the intensity. Go for a walk instead of a run. Do some yoga instead of strength training. Decreasing the intensity of your workouts makes breathing during the workout easier and is less taxing on your immune system. If you find that the physical exertion makes you feel worse rather than better, stop and rest until you are well again.

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